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NUTRITION

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Unit #1: NUTRITION Food Label Activity Reading food labels: Notice: Serving Size Calories Types of Fats Amount of Vitamins Amount of Minerals 2. – PowerPoint PPT presentation

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Title: NUTRITION


1
Unit 1
  • NUTRITION

2
Why is Nutrition Important?
  1. Proper nutrition is needed for growth and
    development
  2. Food provides energy for the body to function
  3. Proper nutrition boosts the efficiency of the
    immune system

3
Why is Nutrition Important?
  • 4. Proper nutrition speeds the recovery from
    injury, illnesses and it can help prevent injury
    and illnesses.
  • 5. Your diet can alter your appearance.
  • 6. Certain foods are better than others in
    relation to athletic performance.

4
Human Performance - Nutrition
  • All foods we eat can be divided into two
    categories.
  • 1. Macronutrients
  • 2. Micronutrients

5
Macronutrients
  • Macronutrients - these are the foods that provide
    us with energy. (energy nutrients)
  • The three energy nutrients are
  • 1. Carbohydrates
  • 2. Proteins
  • 3. Fats

6
Macronutrients - Carbohydrates
  • 1. Carbohydrates
  • Carbohydrates are a source of calories from
    sugars and starches that fuel your muscles and
    brain.
  • Carbohydrates are the primary energy source when
    you are exercising hard.
  • You should get about 60 of your calories from
    carbohydrates found in fruits, vegetables, breads
    and grains.
  • 1 gram of carbohydrate 4.1 calories

7
Macronutrients - Fats
  • 2. Fats (Lipids)
  • Fat is a source of stored energy that is burned
    mostly during low-level activity (sleeping or
    reading) and long-term activity. (long runs and
    bike rides).
  • It is recommended that you limit your fat intake
    to 25 of your calories.
  • 1 gram of fat 9.3 calories

8
Macronutrients - Fats
  • Types of Fats
  • 1. Saturated Fats are animal fats (butter, fat
    in meat) These fats contribute to heart disease
    and some cancers.
  • BAD FATS

9
Macronutrients - Fats
  • Types of Fats
  • Unsaturated Fats - are vegetable fats. These fats
    help keep the arteries and veins clean.
  • GOOD FATS

10
Macronutrients - Fats
  • 3. Trans Fats
  • A type of unsaturated fat with trans-isomer fatty
  • acids. (hydrogenation)
  • These fats were created by
  • industries. (Longer shelf life)
  • Trans fats have been shown to
  • increase rates of cancer,
  • diabetes, obesity, Alzheimers,
  • liver dysfunction, and infertility
  • in women.

11
Macronutrients - Fats
12
Macronutrients - Proteins
  • Proteins
  • Proteins are essential for building and
    repairing muscles, red blood cells, hair,
    tissues,
  • and for synthesizing
  • hormones.

13
Macronutrients - Proteins
  • Protein can be used for energy if carbohydrates
    are not available. (Exhaustive exercise)
  • About 15 of your calories should come from
    protein rich foods such as fish, poultry, meats,
    tofu and beans.
  • 1 gram of protein 4.3 calories

14
Micronutrients
  • Micronutrients - consist of three other
    nutrients
  • 1. Vitamins
  • 2. Minerals
  • 3. Water
  • These nutrients do not provide energy themselves
    but they act as co-agents in metabolism and many
    other biological processes.

15
Micronutrients - Vitamins
  • 1. Vitamins
  • Vitamins are metabolic catalysts (speed up) that
    regulate chemical reactions within the body.
  • The vitamins in the body are A, B complex (B1,
    B2, B3, B6, B12) C, D, E, K.
  • Vitamins are NOT a source of
    energy, therefore contain no
    calories.

16
Micronutrients - Vitamins
  • Fat Soluble Vitamins
  • Vitamins A, D, E, K
  • When these vitamins are in excess in the body,
    the body stores them in fat cells.
  • Water Soluble Vitamins
  • B-complex and C
  • When there is an excess of
  • Water soluble vitamins, the body excretes them in
    the urine.

17
Micronutrients - Minerals
  • 2. Minerals
  • Minerals are elements that combine in many ways
    to form structures of the body (calcium forms
    bones) and regulate body processes. (Iron in red
    blood cells transports oxygen)

  • We obtain minerals by eating plants which have
    absorbed the minerals.

  • The seven key minerals are calcium magnesium,
    phosphorus, sodium, potassium, chloride and
    copper.
  • Minerals do NOT provide energy.

18
Micronutrients - Water
  • 3. Water
  • Water is an essential substance that makes up
    about 60 - 75 of your weight.
  • Water stabilizes your body temperature, carries
    nutrients to and waste away from cells, and is
    needed for cells to function.
  • Water does not provide energy.

19
Canadas Food Guide
20
Canadas Food Guide
  • Servings for 14-18 year old males
  • Grain Products 7 servings
  • Fruits/Vegetables 8 servings
  • Meat/Alternatives 3 servings
  • Milk Products 3-4 servings

21
Body Mass Index
  • A formula used to estimate a healthy body weight
    based on a persons height.

22
Body Mass Index
  • B.M.I. weight
  • height2
  • Weight in kg
  • Height in meters

23
Body Mass Index
  • Why use the B.M.I.?
  • In most cases B.M.I. correlates well with
    increased risk of disease. (coronary, kidney,
    pancreatic)

24
Body Mass Index Value Chart
  • What are the values?
  • Value Description
  • 18.5 or lower underweight
  • 19 26 ideal
  • 27 30 overweight
  • 31 obese

25
Body Mass Index
  • Does B.M.I. work for everyone?
  • The BMI does not distinguish between fat and
    excess muscle.
  • This means athletes such as wrestlers, football
    players, weightlifters will record high values
    but they will not have an increased risk of
    mortality.

26
Body Mass Index
  • B.M.I. Activity
  • 1. Using the scales, determine your height (in
    meters) and weight (in kilograms)
  • 2. Using the equation for B.M.I. calculate your
    Body Mass Index.
  • 3. Compare your score with the B.M.I. Value Chart

27
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28
Calories
  • A calorie is a unit used to measure energy.
  • Unit used for nutrition
  • 1. Calorie C - the amount of energy needed to
    raise one kilogram of water by one degree
    Celsius.
  • Not used for nutrition
  • 2. calorie c the amount of energy needed to
    raise one gram of water by one degree celsius.

29
Calories and the Energy Equation
  • Energy Equation Calories In Calories Out
  • Calories In Calories from Food and Drinks
  • Calories Out Calories burned from Physical
    Activity and Bodily Functions

30
Calories and the Energy Equation
If you are Your caloric balance status is
Maintaining your weight in balance You are eating roughly the same number of calories that your body is using. Your weight will remain stable.
Gaining weight in caloric excess You are eating more calories than your body is using. You will store these extra calories as fat and you will gain weight.
Losing weight in caloric deficit You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.
31
Calories and the Energy Equation
32
The Energy Equation
  • Energy storage Energy input Energy output
  • Energy input food calories
  • Energy output calories burned during
  • exercise, movement and metabolism

33
Food Labels
  • Nutrition labeling became mandatory for all
    prepackaged foods on December 12, 2007.
  • The regulations stipulate the requirements for
    three different types of nutritional information
    on food labels.

34
Food Labels
  • Nutrition Facts Table
  • The nutrition facts table provides
  • information on calories and 13
  • nutrients
  • total fat, saturated fat, trans fat,
  • cholesterol, sodium,
  • carbohydrate, fiber, sugars,
  • protein, vitamin A, vitamin C,
  • calcium and iron.

35
Food Labels Nutritional Facts
36
Food Labels
  • 2. Nutrient Content
  • Provides a listing of all ingredients
  • in the product. The ingredients are
  • listed in order of
  • most plentiful to
  • least plentiful.

37
Food Labels - Ingredients
38
Food Labels
  • 3. Diet Related Health Claims
  • The regulations permit four claims for foods
    that are suitable for diets that reduce risk of
    high blood pressure, heart disease, some types of
    cancer and osteoporosis.

39
Food Labels Health Claims
40
Restaurant Responsibilities
Fast Food restaurants must provide nutritional
information on their food.
41
Food Label Activity
  • Reading food labels
  • Notice Serving Size
  • Calories
  • Types of Fats
  • Amount of Vitamins Amount of Minerals
  • 2. Calculating Calories from Macronutrients

42
Video Teen Nutrition
  • Questions
  • What are some benefits of healthy eating?
  • What are some components of a healthy diet?
  • What do you need to balance in order to maintain
    a healthy body weight?
  • What is important to look for on a nutrition
    label?
  • What does F-A-T-S stand for?
  • What does P-L-A-N stand for?

43
Video Teen Nutrition
  • Answers
  • What are some benefits of healthy eating?
  • Better for you, gives you more energy, helps you
    concentrate in school
  • 2. What are some components of a healthy diet?
  • Emphasis on vegetables, fruits, grains,
    low-fat/fat-free milk. Include meat, poultry,
    fish, beans, eggs, and nuts. Low in fats, salt,
    and added sugars.
  • 3. What do you need to balance in order to
    maintain a healthy body weight?
  • Healthy eating and activity.
  • Calories taken in from eating vs. calories out
    from being active.
  • 4. What is important to look for on a nutrition
    label?
  • Calories, total fat, sugar content, fiber,
    sodium, ingredients
  • 5. What does F-A-T-S stand for?
  • F- Find the nutrition values
  • A- Add high fiber food, avoid high-fat,
    high-sugar foods
  • T- Take time for exercise
  • S- Substitute new habits
  • 6. What does P-L-A-N stand for?
  • P pinpoint risky situations
  • L List alternatives
  • A Apply alternatives

44
Tired/Fatigue Question
  • Many days we feel tired during unusual times.
    Provide three reasons why people feel tired
    during the middle of the day.
  • (Two of your responses must be related to
    nutrition)

45
What You Ate Assignment
  1. Calculate how many serving of Grains, Fruits and
    Vegetables, Milk, Meats and Alternatives you ate
    EACH day.
  2. Compare EACH day to Canadas Food Guide. Identify
    whether you ate too little, too much or the right
    amount of servings for each of the four
    categories in Canadas Food Guide.

46
What You Ate Assignment
  • 3. Provide 3 foods you could eat and 3 strategies
    you could use to improve your eating habits.

47
Healthy Nutrition Tips
  1. Drink 1.5 litres of water each day
  2. Eat 5-6 small meals each day
  3. Avoid eating meals/snacks before you go to bed.
  4. Eat a small meal within 1 hour of working out.
  5. Stay away from deep fried foods.
  6. Bake or BBQ foods rather than fry.
  7. Try to avoid packaged and frozen foods.

48
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