NutritionGr. 9 Personal Health Unit

Great Links!

Dietitians Canada

Eating as an Athlete

National Eating Disorders Site

Moving and Choosing

Health Canada

Meat Glue Shocking Video

What is Nutrition? “The study of foods, their nutrients and

other chemical components, and the effects of food components on health.

Why Study Nutrition? What’s Wrong With How We Eat? Obesity and Health: In Canada, more

than 6 million people between 20 to 64 years old are overweight and another 2.8 million are obese!

Canadian Statistics The Risks of Obesity Video

And what about the beverages we drink?

Health Risks Associated with Obesity! Type 2 diabetes, chronic inflammation,

metabolic syndrome, hypertension, stroke, elevated cholesterol, low HDL-cholesterol levels, heart disease, certain cancers, gallbladder disease, shortened life expectancy, discrimination, depression, infertility, accidents, skin disorders, sleep disorders, higher rates of suicide and bullying.

What in the World is BMI and Should I Care? BMI and Obesity

It’s All About Apples and Pears… Your Shape Can Indicate Health Risks!

Apples vs. PearsVisceral and Subcutaneous Fat!

The Six Categories of Nutrients

1. Carbohydrates a single sugar molecule (glucose,

lactose, sucrose) or a chain of sugars (starches and fiber).

provide our body with energy The only food the fuels our brain!

2. Proteins Substances in food made up of a chain

of amino acids. Out of the 20 amino acids in proteins, 9

are essential meaning our body can’t make them and we must get them from our diet.

3. Fats Substances in food that are soluble in fat and not water. Saturated Fats: mainly found in animal products, solid

at room temperature (meat, butter, cheese, palm and coconut oils).

Unsaturated Fats: mainly found in plant products (vegetable oil, nuts, seeds, fish).

Essential Fatty Acids: Omega 3’s and Omega 6’s Trans Fat: a type of unsaturated fat, usually called

“hydrogenated oils”, found in pastry, shortening, margarine and some oils that increases your risk of heart disease.

Cholesterol: a colorless liquid found in animals but not plants, it can be made by our liver too (HDL + LDL)

4. Vitamins Chemical substances found in food that

perform specific functions in the body. We need 13 different types of vitamins

to stay healthy.

5. Minerals Chemical substances that make up the

“ash” that remains when food is completely burned.

We need 15 different minerals in our diet.

6. Water Essential for life! Most adults need about 11(women)-15

(men)cups of water each day from food and fluids.

This is about 2.5 litres for women and 3.5 litres for men.

Other Substances in Food Phytocemicals: they are chemicals in food

that provide color and flavor but perfrom important functions in our body too.

Red = lycopene Blue = anthocyanins Dark yellow = beta-carotene There are many more that include every color

we see in food! Phytocemicals act as antioxidents, which can

prevent cancers and are great for our health.

Essential Nutrients! Things We MUST Get From Our Diet! Vitamins: biotin, folate, niacin (B3),

pantothenic acid, riboflavin (B2), thiamin (B1), vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K.

Minerals: calcium, chloride, chromium, copper, flouride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc.

Water, Carbohydrates, Fats and Proteins!

What Happens When We Don’t Get Enough Essentials?

“The Age of Discovery” the 15th Century World… and even up until WW1

Scurvy: lack of vitamin C, may a week to three months to develop depending on the body’s stores.

Effects: joint pain, teeth loss, nausea, extreme fatigue and if untreated, death.

What is a Calorie? A unit of measure, of the amount of

energy supplied by food. Specifically a calorie is the amount of

energy needed to raise the temperature of 4 cups of water 1 degree Celsius.

3 Ways to Understand Caloric Balance … How Weight Loss and Gain Work Factors that Influence the Scales: 1. Our Metabolism (genetic) 2. What We Intake (what we eat) 3. What We Output (what we burn

through movement)

If INPUT and OUTPUT are equal we MAINTAIN our weight.

1. Metabolism Think of this like your own personal

scale – it is given to your at birth and it may be balanced naturally or tipped slightly one way or the other.

What kind of metabolism do you have? You can help out your metabolism by

doing things like eating regularly and having breakfast!

2. What we INTAKE or eat. Fat has 9 cal/g Carbohydrates has 4 cal/g Protein has 4 cal/g Alcohol has 7 cal/g

Solve the following problem using an example from a food label…

2. INTAKE: Now that We Know the Basics: How Can We Understand Food Labels?

Recommended Daily Break Down …. 60% of our calories comes from carbs 25% of our calories from fats 15% of our calories from protein

With a 2000 calorie diet that is: 1200 calories from carbs (200 g) 500 calories from fat (55 g) 300 calories from protein (75 g)

Food Label Activity! In a group of three compare two

food labels. Record the following: 1. Which you think is a healthier choice

and why. 2. List one positive about each item. 3. List one negative about each item. 4. Record one question or interesting

fact you have about each item.

What Do You Mean ZERO Calories? Sugar free? Is it Good For Me?

Coke Zero, “Diet”, “Sugar Free”

What other products besides pop claim these things?

What is “aspartame?’ Is it good for me? What other ingredients

should I watch out for?

How Many Calories Do I Need a Day?

1. Basal Metabolism = multiply your body weight in pounds by ten

Ex. 130 x 10 = 1300 2. Physical Activity = basal metabolism calories

by 0.30 (based on low activity) Ex. 1300 x 0.30 = 390 3. Dietary Thermogenesis = add calories

needed for basal metabolism and physical activity and multiply by 0.10

Ex. 1300 + 390 x 0.10 = 169 Total Calorie Needs = basal metabolism +

physical activity + thermogenesis 1300 + 390 + 169 = 1859 calories per day

Example: 130 pound, inactive woman

3. OUTPUT – what we burn… Activity = Output How active we are determines the amount of calorie deficit

that we have Average Calories Burned Per Pound/Hr Walking = 2.7 lb/h Jogging = 5.2 lb/h Running = 7.8 lb/h Cycling = 3.4 lb/h Skating = 2.4 lb/ hr Skipping = 4.8 lb/hr Weight Lifting = 2.9 lb/hr Swimming = 3.0 lb/hr Cross Country Skiing = 6.7 lb/hr Dancing = 4.3 lb/hr Volleyball = 3.8 lb/hr Football = 4.3 lb/hr Soccer = 5.3 lb/hr

So… How Many Calories Do You Need? Use your caloric need and then add

your activity needs if you want to maintain your healthy weight.

If you unbalanced (you are gaining unnecessary weight, have weight to lose, or are losing too much weight) try to balance your scales.

I pound of fat stored in the body is equal to 3500 calories.

Healthy Weight Loss? First question to ask yourself – Why do I want to

lose weight? 1. Diets and Fads… do they work?

South Beach vs. Atkins 2. Weight loss supplements

How to Spot a Phony: list all the red flags you hear in this video…

Supplements and Pills Laxatives

3. Miracle Products The Ab Belt! Amazing!

4. Surgery Gastric Bypass Surgery

The Quick Fix … or Not. Be aware of things that claim things like the following: “Quick”, “easy”, “painless” Never seen before on TV Price reduced, especially for this limited offer “Safe”, no surgery needed! Isolated body weight loss “Natural”, “Healthy” Number One Seller Millions are doing it! You can trust it! Risk free Bashing other products like them Lots of fine print running at the end of the commercial… Bazaar looking before and after photos Overly “medical” ads (scientific word, “doctors”)

Becoming Consumed by Weight Loss at a Huge Cost

Depression Bulimia Anorexia “Bigorexia” Pica Obsessive Exercise Suicidal Thoughts Media Messages The Mentality of Eating Disorders Taryn's Story http://howtobecomeanorexic.org/

http://www.nedic.ca/knowthefacts/statistics.shtml

The Healthy Way NEVER make your deficit more than 3500

calories TOTAL a week which is more than 500 calories a day, if your body thinks it is starving you will go into survival mode where you store everything you eat! Dieters gain more weight over their lifetime than those who don’t!

Eat a balanced diet, cut the junk and replace extreme dieting with healthy foods and exercise. Take out calorie empty foods.

Know that it is not going to be “easy” it will take some work!

Embrace your shape and be good to your body!

What is Your Diet Like? 1. Let’s analyze our nutritional analysis

sheet - caloric intake - variety of colors and foods - healthy foods vs. unhealthy foods - are you balanced? 2. Nutrition Now Sheets

OK … So What Is a Healthy Diet?Add More!

Water! Proper portions Eat a VARIETY of foods

with a VARIETY of colors – at least one orange and one leafy green vegetable every day.

Lots of fruit and vegetables.

Watch your carbohydrates: whole grains are key!

Fish and lean proteins

Cut Out! Calorie empty, prepackaged

foods. Fasting and binging Sugary foods and added

sugar. Salt! We need less than 2000

g per day! (A Quizno’s Italian sub as 4200 g!)

White carbs that are essentially sugar!

Large amounts of liquid calories (juice, pop, etc)

Fake sugars like aspartame, sucralose and “calorie free”/”sugar free” substances.

Portions Alberta Nutrition

Guidelines www.healthyalbe

rta.com

Empty Calories… What You Should Know! It is important to realize how your brain

and stomach interact. When eating foods with low or no nutrients our brain tells our stomach we are not full (because we are not getting what we need).

Empty Calories are foods with little or no nutrients that essentially have no purpose in our diet…

Examples?

The amount of fat & sugar is what’s important!

What about the foods we eat?

Nutrient Density vs. Calorie Density

Healthy Exercise Elevate your heart rate every day! Things as simple as cleaning, walking more and

taking the stairs are great places to start. Add weight training to help with changes in

body composition. Always make sure exercise goes with proper

nutrition. Exercise to have a healthy body, feel good,

spend time with friends, enjoy the outdoors and reduce health risks!

Be very cautious of obsessive of compulsive exercise behaviors.

Benefits of Physical Activity Reduced Risk of: heart disease, colon

and breast cancer, hypertension, stroke, osteoporosis, back and other injuries, obesity, diabetes, bone and joint diseases, Alzheimer’s disease.

Improved Sense of Well-Being: increased feelings of well-being, decreases in depression and anxiety, helps relieve stress, decreases risk of dementia.

Understanding Heart Rate Why does our heart rate

increase during exercise? The average resting heart rate is

around: 40-70 bpms (how you find yours…)

Lance Armstrong has a RHR of 32!

Max HR = 220 – Your Age (approx)

Training Zones: so what % are you working in if you max HR is 206 and your HR is 180?

Purpose behind all this ….