Nutrition

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Nutrition
Mr. Del Giudice 6th Grade Health
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Dietary Guidelines

• Balance caloric intake
• Maintain a healthy body weight
• Keep physically active
• Eat the right foods in the right amounts
• If in doubt, toss it out
• Children and Adolescents Engage in at least 60
  minutes of physical activity on most, preferably
  all days of the week.

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The 6 Essential Nutrients for Proper Nutrition

• Carbohydrates
• Fats
• Protein
• Vitamins
• Minerals
• Water

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My Pyramid
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My Pyramid
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Food Pyramid
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Sample label for Macaroni Cheese
Start here serving size
Check calories
Limit these nutrients
Get enough of these nutrients
Footnote
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Reading Food Labels

• 1 gram of fat 9 calories
• 1 gram of carbohydrates 4 calories
• 1 gram of protein 4 calories
• Multiply the number of grams of fat by 9 to get
  the total calories of fat per serving.
• Multiply the number of grams of carbohydrates by
  4 to get the total calories of carbs per serving.
• Multiply the number of grams of protein by 4 to
  get the total calories of protein per serving.

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Reading Food Labels

• 12g of fat x 9 calories 108 calories of fat per
  serving.
• 31g of carbohydrates x 4 calories 124 calories
  of carbohydrates per serving.
• 5g of protein x 4 calories 20 calories of
  protein per serving.
• About 250 calories for 1 serving of Mac n
  Cheese.
• 2 servings 500 calories

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Carbohydrates

• Sources
• Cereal
• Rice
• Potatoes
• Bread
• Noodles
• Fruit
• Candy
• Soda

• Function
• Serve as the main source of energy for the body.

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Simple Carbohydrates

• Simple carbohydrate sources
• Fruit juice
• White bread
• Processed foods
• Foods with refined sugar
• Candy
• Soda

• Quickly supply the body with ATP (chemical
  energy)
• Quickly and easily digested by the body
• Causes a quick change in blood sugar levels

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Complex Carbohydrates

• Complex Carbohydrate sources
• Whole grains
• Brown rice
• Pasta
• Vegetables

• Steadily provide the body with ATP
• Complex carbohydrates digest slower than simple
  carbohydrates
• Cause a gradual change in our blood sugar levels

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Protein

• Protein Sources
• Fish
• Poultry
• Meat
• Eggs
• Beans
• Cheese
• Nuts

• Functions
• Structure of red blood cells
• Proper functioning of antibodies resisting
  infection
• Regulation of enzymes and hormones
• Growth and repair of body tissue

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Unsaturated Fats

• Monounsaturated and Polyunsaturated Fat Sources
• Olives / olive oil
• Raw nuts
• Avocado
• Sunflower oil
• Sesame seeds

• Function
• Provide energy and help the body store vitamins
• Fat is a reserve energy source for the body
• Insulation
• Monounsaturated and Polyunsaturated fats do not
  raise blood cholesterol levels

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Unsaturated Fat

• Unsaturated carbon atoms (each with 1 hydrogen)
  joined by a double bond.

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Saturated Fats

• Avoid these types of fat
• Trans-fatty acid Oil infused with Hydrogen to
  give food a longer shelf life
• Clogs arteries
• Raises blood cholesterol levels

• Saturated Fat and Trans-fatty acid Sources
• Beef
• Butter
• Coconut oil
• Margarine
• Any food containing hydrogenated oil

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Saturated Fat

• Saturated carbon atoms (each with 2 hydrogen
  atoms) joined by a single bond

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Trans Unsaturated Fat

• Unsaturated carbon atoms (each with 1 hydrogen)
  joined by a double bond. Trans configuration.

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Vitamins

• Function
• Helps the body use carbohydrates, proteins, and
  fats.

• Sources
• Cheese
• Fish
• Citrus fruits
• Leafy vegetables

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Minerals

• Sources
• Milk
• Whole grain cereals
• Poultry
• Fruits
• Meats
• Nuts

• Functions
• Involved in many chemical changes in the body.

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Water

• Sources
• Beverages
• Fruits
• Vegetables

• Function
• Helps in digestion
• Waste removal
• Helps in many other activities in the body

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The Digestive System
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The Digestive System

• Metabolism
• Our bodies get the energy they need from food
  through metabolism, the chemical reactions in the
  body's cells that convert the fuel from food into
  the energy needed to do everything from moving to
  thinking to growing.
• Metabolism is a constant process

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The Digestive System

• www.kidshealth.org/kid/htbw/digestive_system.html
• Saliva forms in the mouth prior to eating
  (smelling, seeing or thinking about food)
• Saliva begins to break down chemicals in the
  food.
• Teeth chew food (mechanical digestion)
• Tongue pushes bolus (mashed up food) toward the
  back of your throat and into the opening of your
  esophagus, the second part of the digestive
  tract.

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The Digestive System

• The esophagus moves food from the back of your
  throat to your stomach.
• Windpipe is also at the back of the throat
• A special flap called the epiglottis flops down
  over the opening of your windpipe to make sure
  the food enters the esophagus and not the
  windpipe.

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The Digestive System

• Functions of the stomach
• to store the food you've eaten
• to break down the food into a liquidy mixture
• to slowly empty that liquidy mixture into the
  small intestine

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The Digestive System

• Small Intestine (22 feet long)
• The small intestine breaks down the food mixture
  even more so your body can absorb all the
  vitamins, minerals, protein carbohydrates, and
  fats.
• The pancreas, liver, and gallbladder
• These three organs send different juices to the
  first part of the small intestine. These juices
  help to digest food and allow the body to absorb
  nutrients. The pancreas makes juices that help
  the body digest fats and protein. A juice from
  the liver called bile helps to absorb fats into
  the bloodstream. And the gallbladder stores bile
  until the body needs it.

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The Digestive System

• Your food may spend as long as 4 hours in the
  small intestine and will become a very thin,
  watery mixture.
• Next stop for these nutrients the liver! And the
  leftover waste remnants of the food that your
  body can't use goes on to the large intestine.

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The Digestive System

• The Liver
• The nutrient-rich blood comes directly to the
  liver for processing. The liver filters out
  harmful substances or wastes, turning some of the
  waste into more bile.
• The liver helps figure out how many nutrients
  will go to the rest of the body, and how many
  will stay behind in storage.
• For example, the liver stores certain vitamins
  and a type of sugar your body uses for energy.

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The Digestive System

• At 3 or 4 inches around the large intestine is
  fatter than the small intestine and it's almost
  the last stop on the digestive tract.
• The waste needs to pass out of the body
• It enters the last part of the large intestine
  the colon which is where the body gets its last
  chance to absorb the water and some minerals into
  the blood.

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The Digestive System

• The large intestine pushes the poop into the
  rectum, the very last stop on the digestive
  tract.
• The solid waste stays here until you are ready to
  go to the bathroom.
• When you go to the bathroom, you are getting rid
  of this solid waste by pushing it through the
  anus

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The Digestive System

• You can help your digestive system by drinking
  water and eating a healthy diet that includes
  foods rich in fiber.
• High-fiber foods, like fruits, vegetables, and
  whole grains, make it easier for poop to pass
  through your system.
• The digestive system is an important part of your
  body. Without it, you couldn't get the nutrients
  you need to grow properly and stay healthy.

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Body Mass Index

• A calculated number based on height and weight
• Used to measure overweight and obesity
• Does not directly measure body fat
• Use as a guideline

• English BMI Formula BMI ( Weight in Pounds / (
  Height in inches ) x ( Height in inches ) ) x
  703
• Metric BMI Formula BMI ( Weight in Kilograms /
  ( Height in Meters ) x ( Height in Meters ) )

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BMI Chart Adults
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BMI

• Underweight lt18.5
• Normal weight 18.5-24.9
• Overweight 25-29.9
• Obesity BMI of 30 or greater

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BMI Kids and Teens

• Takes age and gender into account
• The amount of body fat changes with age. (BMI for
  children and teens is often referred to as
  BMI-for-age.)
• The amount of body fat differs between girls and
  boys.
• Underweight Less than the 5th percentile
• Healthy weight 5th percentile to less than the
  85th percentile
• At risk of overweight 85th to less than the
  95th percentile
• Over weight Equal to or greater than the 95th
  percentile
• Check your BMI at www.cdc.gov

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How many calories do I need daily?
Activity Level Calories Needed Per Pound Per Day
Inactive (little to no regular exercise) Female x 12 Male x 14
Moderately Active (20-30 minutes of exercise3-4 times per week Female x 14 Male x 16
Very Active (30-40 minutes of vigorous, sustained exercise 5-7 times weekly Female x 16 Male x 18
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How many calories do I need daily?

• Example Female 140lbs (desirable weight) x 14
  (moderately active) 1,960 calories per day.
• Example Male 180lbs (desirable weight) x 14
  (inactive) 2, 520 calories per day.

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Influential Factors on What We Eat

• Taste, texture and appearance.
• Economics The cost of food affects what we eat.
• Our early experiences with food (parents
  decisions when we were children, new experiences
  broaden our food choices.
• Habits Narrow range of food choices, particular
  restaurants, similar cooking habits to our
  parents and grandparents.

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Influential Factors on What We Eat

• Culture Religious rules i.e.. Hindus do not eat
  beef, and some Jewish people do not eat pork.
• The Region that people are from Swedish people
  would not eat an ear of corn, because it is
  considered food for hogs. United States doesnt
  eat insects, but many other cultures regard them
  as preferred foods. Culture can also dictate the
  times to eat and what to eat at certain meals.
• Advertising Food producers spend billions of
  dollars each year on advertising and packaging.
  The power of persuasion is very strong, and so
  food producers and restaurants try to make their
  products as appealing as possible to consumers,
  even if that means making false claims.
• Social Factors - Social changes have a big effect
  on the food industry. Our fast-paced society
  demands drive-through restaurants. Gas stations
  now have convenience stores and restaurants
  attached to them, so people can do one-stop
  shopping. Malls also cater to their customers
  with food courts offering a wide variety of
  foods.

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Negative Eating Habits

• Skipping meals i.e. breakfast the most important
  meal of the day. (BraingtCarbohydrates)
• Eating too much junk food
• Not eating enough fruits and vegetables
• Eating while watching the television

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Negative Eating Habits

• Eating snacks out of the bag (you cant tell how
  many servings you have had)
• Eating too much refined sugar, and drinking soda
• Late night snacking
• Eating oversized portions

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Fad Diet Checklist

• Does the diet ...
• Promise quick weight loss?
• Limit foods to just a few choices?
• Recommend expensive supplements or special
  products?
• Claim to be better than recommendations from
  doctors and scientists?
• State that there's no need for physical
  activity?
• If the answer to one of more of these questions
  is yes, then the product is probably a fad diet
  and doesn't offer a healthful way to lose weight.
  
• (Atkins, Low fat diet, Zone Diet, Negative
  calorie diet)
• Diets dont work, lifestyle changes do!

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Eating Disorders

• Anorexia nervosa With this eating disorder, the
  person is so afraid of being fat, he or she
  almost stops eating.
• People who have anorexia nervosa are obsessed
  with food, sometimes measuring it and weighing it
  or counting calories.
• They eat only very small amounts and may
  exercise for hours every day to burn off the
  calories.
• A person who has anorexia might lose weight or
  maintain a weight that's too low for his or her
  height. Someone who normally weighs 100 pounds
  might drop to 80 pounds or even lower. But no
  matter how thin people with anorexia get, they
  think they are fat.
• People with anorexia often have depression or
  anxiety.

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Eating Disorders

• Symptoms of anorexia
• dropping lots of weight
• denying feeling hungry
• exercising excessively
• feeling fat
• withdrawing from social activities

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Eating Disorders

• Someone who has anorexia may do damage to the
  heart, liver, and kidneys.
• A girl with anorexia may be delayed in getting
  her period or stop getting her period.
• Breathing, blood pressure, and pulse also may
  drop - this is the body's way of shifting into
  low gear to protect itself.
• Fingernails may break and hair may fall out
• Kids with anorexia often do not feel well, they
  suffer from headaches, dizziness, and
  concentration difficulties. They also may become
  withdrawn and moody. And people with anorexia
  will feel chilly even in warm weather because
  they don't have enough body fat to keep them warm.

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Eating Disorders

• Bulimia nervosa
• People with bulimia will binge and purge. That
  means they eat a huge amount of food in 2 hours
  or so (like a tub of ice cream, then a big bag of
  chips, then a box of cookies), then secretly
  trying to get rid of it by vomiting or taking
  laxatives.
• Girls who have bulimia often feel depressed and
  helpless. Bingeing and purging is a way for them
  to have some control.

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Eating Disorders

• Symptoms of Bulimia
• making excuses to go to the bathroom immediately
  after meals
• eating huge amounts of food without weight gain
• using laxatives or diuretics
• withdrawing from social activities

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Eating Disorders

• For kids with bulimia, the most serious problem
  is that their purging means a loss of potassium,
  an important nutrient.
• Potassium is found in foods such as bananas,
  tomatoes, beans, and melons. Too little potassium
  can lead to dangerous heart problems.
• Someone who has bulimia might have problems with
  tooth decay because vomit is acidic. Too much
  throwing up also can cause "chipmunk cheeks,"
  when glands in the cheeks actually expand.
• People with bulimia also may damage their
  stomachs and kidneys and have constant stomach
  pain. Like girls with anorexia, girls with
  bulimia may also stop menstruating.

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Eating Disorders

• Signs of Eating Disorders
• Weight loss is not normal, or healthy, for kids.
  If you or someone you know is losing weight, you
  should talk with a parent or trusted adult.
• If a friend is skipping meals, becomes obsessed
  with how many calories are in food, or starts
  exercising all the time, these may be additional
  signs something is wrong.
• With bulimia, the signs would be someone who's
  spending a lot of money on food, then hiding out
  to binge and purge.
• Because kids with eating disorders feel guilty
  and depressed, they may start abusing drugs and
  alcohol too.

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Eating Disorders

• Getting Well
• Admitting there's a problem and getting help is
  the first step to getting back to being healthy
  again.
• It's important to take action as soon as
  possible. The person may see a doctor, a
  dietitian, and a counselor or therapist.
  Together, the team can help the person achieve
  the goals of reaching a healthy weight, following
  a nutritious diet, and feeling good about himself
  or herself again.

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Lifestyle Related Illnesses

• Obesity Occurs when a persons caloric intake
  exceeds the amount of energy he or she burns.
• Approximately 300,000 Americans die each year
  from causes related to obesity
• Increased fat storage by increasing the number
  and size of fat cells.
• Can lead to heart attack, cancer and type 2
  diabetes

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Lifestyle Related Illnesses

• Obesity puts additional strain on the bodys
  joints (carrying extra weight)
• Additional strain on the heart to pump blood,
  leading to a heart attack (myocardial infarction)
• A person is considered obese if they are 20 or
  more over their ideal body weight

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Lifestyle Related Illnesses

• Diabetes 3 types (Type ,1 Type 2, Gestational)
• Affects how your body uses glucose (a sugar that
  is your main source of energy)
• Type 2 Diabetes can be prevented with proper diet
  and exercise.

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Lifestyle Related Illnesses

• Osteoporosis
• Brittle, thin bones
• Caused by lack of bone strength and density
• Risk factor Not getting enough calcium, vitamin
  D, and phosphorus in the things you eat or from
  supplements.

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Healthy Eating Habits

• Check out mypyramid.gov to get your personalized
  food pyramid!
• Include calcium and vitamin D in your diet to
  develop strong bones
• Eat reasonable portions
• Avoid snacking on junk food
• Drink plenty of water
• Avoid processed foods

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Healthy Eating Habits

• Avoid foods containing hydrogenated oils
• Get most of your dietary fat from monounsaturated
  sources
• Do not consume sugary drinks such as soda or
  juice
• Avoid deep fried foods, and fast food
• Take a multivitamin
• Try to eat 5 smaller meals throughout the day
  rather than 3 large meals.

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Healthy Eating Habits Goal Setting

• What are your nutrition goals???
• Establish a schedule of meals and snacks
• Check out the food labels at the store before
  buying
• Get involved at home by stocking up on healthy
  foods
• Work fruits and vegetables into your daily
  routine

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Healthy Eating Habits Goal Setting

• Choose lean meats and other good sources of
  protein, such as fish, eggs, beans, and nuts
• Choose whole-grain breads and cereals
• Choose healthy school lunches, or pack a lunch at
  home.
• Remember that you are in control of what you eat!

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Questions and Discussion
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Works Cited
www.mypyramid.gov www.healthteacher.com www.kidshe
alth.com