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FOR LIFE

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Title: FOR LIFE


1
CHAPTER 7
  • FOR LIFE

2
THE OLD FOOD GUIDE PYRAMID
3
THE NEW FOOD GUIDE PYRAMID
4
One Size Does Not Fit All!
  • USDA created 12 pyramids for 12 calorie levels,
    from 1,000 to 3,200.
  • Calorie levels are based on
  • Gender
  • Age
  • Activity

4
5
Anatomy of MyPyramid
  • ACTIVITY
  • Represented by the steps and the person climbing
    them.

5
6
SIX CLASSES OF NUTRIENTS
  • CARBOHYDRATES
  • FATS
  • PROTEINS
  • VITAMINS
  • MINERALS
  • WATER

7
CHAPTER 7.1 KEY TERMS
  • NUTRITION- THE SCIENCE OF FOOD AND THE WAYS IN
    WHICH THE BODY USES IT
  • NUTRIENTS- A SUBSTANCE IN FOOD THAT PROVIDES
    ENERGY OR HELPS FORM BODY TISSUES AND THAT IS
    NECESSARY FOR LIFE AND GROWTH
  • CARBOHYDRATES- A CLASS OF ENERGY-GIVING
    NUTRIENTS THAT INCLUDES SUGARS, STARCHES, AND
    FIBER
  • FATS- A CLASS OF ENERGY-GIVING NUTRIENTS ALSO
    THE MAIN SOURCE OF ENERGY STORAGE IN THE BODY
  • PROTEINS- A CLASS OF NUTRIENTS THAT ARE MADE UP
    OF AMINO ACIDS, WHICH ARE NEEDED TO BUILD AND
    REPAIR BODY STRUCTURES AND TO REGULATE PROCESSES
    IN THE BODY

8
CHAPTER 7.2 KEY TERMS
  • VITAMIN- CLASS OF NUTRIENTS THAT CONTAIN CARBON
    ARE NEEDED IN SMALL AMOUNTS TO MAINTAIN HEALTH
    ALLOW GROWTH
  • MINERAL- CLASS OF NUTRIENT THAT ARE CHEMICAL
    ELEMENTS THAT ARE NEEDED FOR CERTAIN BODY
    PROCESSES, SUCH AS ENZYME ACTIVITY BONE
    FORMATION
  • NUTRIENT DEFICIENCY- STATE OF NOT HAVING ENOUGH
    OF A NUTRIENT TO MAINTAIN GOOD HEALTH

9
FIBER
  • KEEPS INTESTINES HEALTHY, PREVENTS CONSTIPATION,
    MAY HELP PREVENT COLON CANCER HEART DISEASE

10
FATS
  • SATURATED
  • ANIMAL
  • MEAT, MILK, BUTTER, ICE CREAM
  • UNSATURATED-GOOD FAT
  • PLANT
  • OLIVE, CANOLA, PEANUT, CORN, SUNFLOWER, SOYBEAN
    OIL

11
CHOLESTEROL
  • IN HUMAN ANIMAL TISSUES
  • MEAT, FISH, POULTRY, EGGS, DAIRY PRODUCTS

12
PROTEIN
  • COMPLETE
  • ANIMAL
  • MEAT, EGGS DAIRY PRODUCTS
  • INCOMPLETE
  • PLANT
  • GRAINS, VEGETABLES
  • AMINO ACIDS

13
SODIUM
  • ¼ TEASPOON PER DAY
  • PROCESSED FOODS-BAKED GOODS, SNACK FOODS, CANNED
    GOODS, LUNCHMEATS
  • INCREASES BLOOD PRESSURE
  • HEART DISEASE, STROKE, KIDNEY FAILURE

14
CALCIUM
  • 3 CUPS
  • NONDAIRY SOURCES OF CALCIUM
  • GREEN LEAFY VEGETABLES-SPINACH, BROCCOLI
  • CALCIUM-FORTIFIED FOODS-BREAD, CEREAL, OJ

15
IRON
  • ANEMIA- FEEL TIRED WEAK BECAUSE THERE ARE NOT
    ENOUGH RED BLOOD CELLS OR HEMOGLOBIN TO CARRY
    OXYGEN AROUND THE BODY
  • RED MEAT- GOOD SOURCE OF IRON

16
WATER
  • ONLY LIVE FOR A FEW DAYS WITHOUT WATER
  • 60 OF YOUR BODY IS WATER
  • 8 GLASSES A DAY
  • 80-90 OF THE WEIGHT OF MOST FRUITS VEGETABLES
    IS WATER
  • HELPS GET RID OF WASTES FROM THE BODY
  • REGULATES BODY TEMPERATURE

17
CARBOHYDRATES
  • COMPLEX CARBOHYDRATES (STARCHES)
  • POTATOES, BEANS, PEAS, GRAINS (RICE, CORN,
    WHEAT), PASTA, CEREALS
  • digestion of complex carbohydrates takes longer.
    The slow absorption of sugars provides us with a
    steady supply of energy and limits the amount of
    sugar converted into fat and stored!
  • SIMPLE CARBOHYDRATES (SUGARS)
  • - CANDY, CAKES, DESSERTS, MILK, HONEY,
  • JUICES, AND FRUIT
  • Their rapid absorption increases the chances of
    sugar converting to fat

18
Whole Grains
  • Whole-wheat flour
  • Bulgur (cracked wheat)
  • Oatmeal
  • Whole cornmeal
  • Brown rice
  • Popcorn

18
19
For a 2000-calorie diet
  • Grains 6 ounces
  • (½ whole-grain)
  • 1 oz
  • 1 slice bread
  • ½ cup cooked rice, pasta, or cereal
  • 1 cup ready to eat cereal

20
GLYCOGEN
  • EXCESS CARB STORAGE
  • HITTING THE
  • WALL

21
Vary Your Veggies
  • Includes weekly recommendations for
  • Dark green vegetables
  • Orange vegetables
  • Legumes
  • Starchy vegetables
  • Other vegetables

21
22
For a 2000-calorie diet
  • Vegetables 2½ cups (choose more dark green and
    orange)
  • ½ cup
  • ½ cup raw or cooked vegetables
  • ½ cup cooked legumes
  • ½ cup vegetable juice
  • 1 cup raw leafy vegetables

23
For a 2000-calorie diet
  • Fruit 2 cups (eat a variety)
  • ½ cup
  • ½ cup fresh, frozen, or canned fruit
  • 1 small fruit
  • ¼ cup dried fruit
  • ½ cup fruit juice

24
For a 2000-calorie diet
  • Milk 3 cups (choose fat-free or low-fat)
  • 1 cup
  • 1 cup fat-free milk or yogurt
  • 1½ oz fat-free natural cheese
  • 2 oz processed cheese

25
For a 2000-calorie diet
  • Meat and Bean 5½ ounces
  • 1 ounce
  • 1 oz cooked lean meat, poultry, or fish
  • 1 egg
  • 1 cup cooked legumes
  • 1 tbsp peanut butter
  • ½ ounce nuts or seeds


26
For a 2000-calorie diet
  • Oils 6 teaspoons
  • 1 tsp
  • 1 tbsp low-fat mayonnaise
  • 2 tbsp light salad dressing
  • 1 tsp vegetable oil
  • 1 tsp soft margarine

27
Limit Discretionary (Extra) Calories
  • Solid fats
  • Candy
  • Soda
  • Syrup
  • Jams/jellies

28
CHAPTER 7.3 KEY TERMS
  • RECOMMENDED DIETARY ALLOWANCES (RDAS)-
    RECOMMENDED NUTRIENT INTAKES THAT WILL MEET THE
    NEEDS OF ALMOST ALL HEALTHY PEOPLE
  • DAILY VALUE (DV)- RECOMMENDED DAILY AMOUNT OF A
    NUTRIENT USED ON FOOD LABELS TO HELP PEOPLE SEE
    HOW A FOOD FITS INTO THEIR DIET
  • FOOD GUIDE PYRAMID- TOOL FOR CHOOSING A HEALTHY
    DIET BY SELECTING A RECOMMENDED NUMBER OF
    SERVINGS FROM EACH OF FIVE FOOD GROUPS
  • DIETARY GUIDELINES FOR AMERICANS- SET OF DIET AND
    LIFESTYLE RECOMMENDATIONS DEVELOPED TO IMPROVE
    HEALTH AND REDUCE NUTRITION-RELATED DISEASE RISK
    IN THE U.S. POPULATION

29
NUTRITION LABELS
  • INGREDIENT LIST- LISTED IN ORDER OF AMOUNTS
    STARTING WITH THE LARGEST
  • http//www.youngwomenshealth.org/images2/nutrition
    -facts-label-rev_3.gif

30
APPROXIMATE CALORIE INTAKES
  • 15 YEAR OLD FEMALES ABOUT 2,300
  • 15 YEAR OLD MALES ABOUT 3,000

31
CHAPTER 7.4 KEY TERMS
  • NUTRIENT DENSITY- MEASURE OF THE NUTRIENTS IN A
    FOOD COMPARED WITH THE ENERGY THE FOOD PROVIDES
  • EMPTY CALORIES
  • VEGETARIAN- DIETARY PATTERN THAT INCLUDES FEW OR
    NO ANIMAL PRODUCTS

32
NUTRITION STARTING YOUNG
  • 4-6 MONTHS- SOFT FOODS SUCH AS CEREALS, PUREED
    FRUITS VEGETABLES
  • 2 YEARS- FOLLOW THE RECOMMENDATIONS OF THE FOOD
    GUIDE PYRAMID BUT CHOOSE SMALLER SERVINGS

33
Physical Activity Recommendations for Middle and
High Schoolers
  • 60 minutes/day
  • Most activities should be moderate- or
    vigorous-intensity

33
34
Moderate physical activities
  • Walking briskly (about 3½ mph)
  • Hiking
  • Dancing
  • Bicycling (less than 10 mph)
  • Weight training (general light workout)

34
35
Vigorous physical activities
  • Running/jogging (5 mph)
  • Bicycling (more than 10 mph)
  • Swimming (freestyle laps)
  • Aerobics
  • Walking very fast (4½ mph)
  • Basketball (competitive)

35
36
ATHLETES SPECIAL DIETARY NEEDS
  • HIGH IN CARBOHYDRATES
  • PLENTY OF FLUIDS
  • RECOMMENDED FLUID INTAKE FOR ATHLETES
  • 2 HOURS BEFORE ACTIVITY- 2 CUPS
  • IMMEDIATELY BEFORE ACTIVITY- 2 CUPS
  • EVERY 15 MINUTES DURING ACTIVITY- 1 CUP
  • AFTER ACTIVITY- 2-3 CUPS FOR EVERY POUND OF
    BODY WEIGHT LOST

37
EATING WELL DURING PREGNANCY
  • 300- 450 ADDITIONAL CALORIES EACH DAY

38
HOW MUCH SUGAR IS IN A CAN OF SODA???
39
VEGANS
  • DO NOT EAT ANY ANIMAL PRODUCTS
  • LOWER RISK OF OBESITY, HEART DISEASE, DIABETES,
    HIGH BLOOD PRESSURE, CERTAIN TYPES OF CANCER
  • MAY BE LACKING IN PROTEIN CALCIUM

40
CHAPTER 8.1 KEY TERMS
  • HUNGER- BODYS PHYSICAL RESPONSE TO THE NEED FOR
    FOOD
  • APPETITE- DESIRE, RATHER THAN THE NEED, TO EAT
    CERTAIN FOODS
  • BASAL METABOLIC RATE (BMR)- MINIMUM AMOUNT OF
    ENERGY REQUIRED TO KEEP THE BODY ALIVE WHEN IN A
    RESTED FASTING STATE
  • OVERWEIGHT- BEING HEAVY FOR ONES HEIGHT
  • OBESITY- HAVING EXCESS BODY FAT FOR ONES WEIGHT
    THE STATE OF WEIGHING MORE THAN 20 PERCENT ABOVE
    YOUR RECOMMENDED BODY WEIGHT

41
WHAT INFLUENCES YOUR FOOD CHOICES???
  • ADS

42
  • EXCESS EXCESS EXCESS
  • CARBS FAT PROTEIN
  • GLYCOGEN BODY FAT

43
ENERGY BALANCE
  • AMOUNT OF FOOD ENERGY TAKEN IN IS EQUAL TO THE
    AMOUNT OF ENERGY YOU USE.

44
BEING OVERWEIGHT CAN CAUSE MANY HEALTH PROBLEMS
  • HEART DISEASE HIGH BLOOD PRESSURE
  • CERTAIN FORMS OF CANCER, INCLUDING PROSTATE,
    COLON, BREAST CANCER
  • TYPE 2 DIABETES
  • SLEEPING PROBLEMS SUCH AS SLEEP APNEA

45
OVERWEIGHT AMERICA
  • http//www.ronjones.org/Weblinks/childobesity.html

46
CHAPTER 8.2 KEY TERMS
  • HEREDITY- PASSING DOWN OF TRAITS FROM PARENTS TO
    THEIR BIOLOGICAL CHILDREN
  • BODY COMPOSITION- PROPORTION OF BODY WEIGHT THAT
    IS MADE UP OF FAT TISSUE COMPARED TO LEAN TISSUE
  • BODY MASS INDEX (BMI)- INDEX OF WEIGHT IN
    RELATION TO HEIGHT THAT IS USED TO ASSESS HEALTHY
    BODY WEIGHT
  • WEIGHT MANAGEMENT- PROGRAM OF SENSIBLE EATING AND
    EXERCISE HABITS THAT KEEP WEIGHT AT A HEALTHY
    LEVEL
  • FAD DIET- DIET THAT REQUIRES A MAJOR CHANGE IN
    EATING HABITS AND PROMISES QUICK WEIGHT LOSS

47
BODY MASS INDEX (BMI)
  • BMI WEIGHT (LB) / HEIGHT (IN.) / HEIGHT (IN.) X
    703
  • 200 / 72 / 72 X 703 27.12

48
  • Healthy Weight Assessing Your Weight Body Mass
    Index (BMI) DNPAO CDC

49
DANGEROUS WEIGHT LOSS PRACTICES
  • FAD DIETS
  • DIET PILLS
  • SURGERY
  • http//www.youtube.com/watch?vG0g5mZ7q8A0

50
TYPES OF DIETS DIET PRODUCTS
  • VERY LOW CARBOHYDRATE DIETS
  • LIQUID FORMULAS
  • STIMULANTS
  • FASTING
  • DIURETICS (WATER PILLS)

51
Eating Disorders

52
8.3 KEY TERMS
  • BODY IMAGE- HOW YOU SEE AND FEEL ABOUT YOUR
    APPEARANCE AND HOW COMFORTABLE YOU ARE WITH YOUR
    BODY
  • ANOREXIA NERVOSA- EATING DISORDER THAT INVOLVES
    SELF-STARVATION, A DISTORTED BODY IMAGE AND LOW
    BODY WEIGHT
  • BULIMIA NERVOSA- EATING DISORDER IN WHICH THE
    INDIVIDUAL REPEATEDLY EATS LARGE AMOUNTS OF FOOD
    THEN USES BEHAVIORS SUCH AS VOMITING OR USING
    LAXATIVES TO RID THE BODY OF FOOD
  • BINGE EATING/ BINGEING- EATING A LARGE AMOUNT OF
    FOOD IN ONE SITTING USUALLY ACCOMPANIED BY A
    FEELING OF BEING OUT OF CONTROL
  • PURGING- ENGAGING IN BEHAVIORS SUCH AS VOMITING
    OR MISUSING LAXATIVES TO RID THE BODY OF FOOD

53
What are eating disorders?
  • Conditions that involve an unhealthy degree of
    concern about body weight shape that may lead
    to efforts to control weight by unhealthy means.

54
3 types of eating disorders
  • Bulimia nervosa
  • Anorexia nervosa
  • Binge eating disorder

55
Bulimia nervosa the diet-binge-purge disorder
  • Person binge eats.
  • Feels out of control while eating.
  • Vomits, misuses laxatives, exercises, or
    fasts to get rid of the calories.
  • Diets when not bingeing. Becomes hungry and
    binges again.
  • Preoccupation with body weight.
  • Blood shot eyes sore throat
  • Dental problems
  • Depression mood swings
  • Weight may be normal or near normal unless
    anorexia is also present.

56
Anorexia nervosa the relentless pursuit of
thinness
  • Intense fear of weight gain
  • Self starvation
  • Over-exercising
  • Preferring to eat alone
  • Preoccupied with calories
  • Extreme weight loss
  • Loss of menstrual periods for at least 3 months
  • Hair loss on head
  • Depression anxiety
  • Weakness exhaustion


57
Binge eating disorder
  • Above normal body weight
  • Bingeing episodes accompanied by feelings of
    guilt, shame, loss of control

58
Treatments for eating disorders
  • Psychological counseling
  • Nutritional counseling
  • Medical counseling
  • Family counseling

59
Dangers of eating disorders
  • Hair loss
  • Dental problems
  • Broken blood vessels in the face eyes
  • Dry, scaly skin
  • Severe dehydration
  • Loss of menstrual period in females
  • Low bone density
  • Heart irregularity
  • Organ failure
  • Death

60
  • What sports are eating disorders most common in???

61
Athletes and Eating Disorders
  • Athletes tend to be highly competitive,
    high-achieving, and self-disciplined, which can
    lead to the development of an eating disorder
    when these qualities are taken to the extreme
  • Athletes in sports emphasizing appearance and a
    lean body are at higher risk than those in sports
    requiring muscle mass and bulk
  • Female athletes at a higher risk due to social
    pressures and naturally higher percentages of
    body fat than men
  • Transition from wanting to lose weight and get
    fit to a loss of control binging, purging,
    starvation, frantic compulsive exercise

62
Reasons people develop eating disorders
  • Influences from society and culture
  • Pressure due to sports, dance, etc.
  • Family environment
  • Those with disorders often come from families
    preoccupied with image, dieting
  • Over 25 of those with anorexia have a relative
    with an eating disorder
  • Severe trauma or stress
  • Biological factors
  • Inheriting tendency to be more likely to
    overreact to stress
  • Serotonin in brain altered by disease and may
    contribute to persistence of disorder

63
Athletes and Eating Disorders
  • Risks of injury are greater among athletes who
    have an eating disorderfor example, stress
    fractures
  • Female athlete triad
  • Disordered eating
  • Amenorrheastopping of menstrual periods
  • Osteopeniamild bone loss that can lead to
    osteoporosis

64
Celebrities with eating disorders
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