Nutrition & Personal Health

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ObjectivesObjectives

• To examine personal nutrition and healthy lifestyle choices

• To be able to discuss effects of nutrition on one’s health and personal life

• To examine nutritional principles and guidelines

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Based on Dietary Guidelines for Americans published by the USDA and the Dietary Reference Intakes published by the National Academy of Sciences

Incorporates new scientific information on diet and its relation to health

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MyPyramid

Acts as a more personalized guide– customized based on age, sex and

physical activity level– is not one-size-fits-all

Encourages Americans to:–eat fewer calories–be more active–make wiser food choices

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MyPyramid

Recommends a total diet promoting health and reducing the risk factors for major chronic diseasescardiovascular disease

–type 2 diabetes–hypertension–osteoporosis–certain cancers

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MyPyramid

Click above to visit MyPyramid.gov

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1 slicebread

1c. Ready to Eat

Cereal

½c. cookedrice

Recommended Daily AmountRecommended Daily Amount

2c. leafygreens

1c. cookedcarrots

1c. tomatojuice

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Recommended Daily AmountRecommended Daily Amount

1 mediumapple

1c. cannedpeaches

1c. applejuice

1c. yogurt

2 oz.cheese

1 8oz. glassof milk

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Recommended Daily AmountRecommended Daily Amount

1oz. leanmeat

1Tbsp. PeanutButter

1/4c. cookeddry beans

Nuts Fish

Avocados

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Did You Know?Did You Know?

1 ½oz. of cheese

3oz. of meat

Looks like:The size of a woman’s

thumb

A deck of cards

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Did You Know?Did You Know?

The number of Americans dieting at

any one time =

65 million

One out of every

three American adults

is now considered

overweight

Conclusion: Diets rarely work

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Dietary Guidelines for AmericansDietary Guidelines for Americans

Eat a variety of foodsBalance food with physical activity

Choose a diet with plenty of grain, veggies & fruit

Choose diet low in fat & cholesterol

Choose a diet moderate in salt & sodium

Legal drinking age is 21

Consume alcoholic beveragesin moderation, if at all

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Overweight & ObesityOverweight & Obesity

An unhealthy amount of body fat

Calculated using the Body Mass Index

(BMI)

To find your BMI, use height & weight

BMI above 25 = greater weight related

health risks

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AD

UL

T B

MI C

HA

RT

child’s chart found at www.cdc.gov/nccdphp/dnpa/bmi/bmi-for-age.htm

Obese Overweight Healthy Weight 

28262524232221201918171514136'8

29282725242322212019171615146'6

30292827262423222120181716156'4

32313028272624232221191817156'2

34333130282726242322201918166'0

36353332302927262423222019175'10

38373534323029272624232120185'8

40393736343231292726242321195'6

43414038363433312928262422215'4

46444240383735333129272624225'2

49474543413937353331292725235'0

52504846444240383634312927254'10

56545249474543403836343129274'8

60585653514846434139363431294'6

250240230220210200190180170160150140130120

Weight in Pounds

Hei

gh

t in

Fee

t an

d I

nch

es

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Obesity is a serious problem

Obese or overweight people are more likely to develop health problems

• Heart disease• Diabetes• High cholesterol• High blood pressure• Psychological & social effects• Types of cancer• Stroke• Breathing problems (i.e., sleep apnea)• Pregnancy complications• Osteoarthritis

Obesity is a Serious ProblemObesity is a Serious Problem

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• Main cause: eating too much and/or not being active enough

• Genetic (runs in family)• Metabolism (how body processes food)• Age• Racial, ethnic group• Other health problems:

Disability, arthritis, diabetes, high blood pressure

Causes of ObesityCauses of Obesity

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Eating BehaviorsEating Behaviors

• Eating “on the run” (fast food)

• Not chewing food properly

• Drinking mostly soft drinks or sugar loaded drinks

Slow down, try to make your meal last at least 20 minutes

Chew food completely, it makes you slow down

Drink lots of water; it aids in digestion and has no calories

Bad behaviors Tips to improve

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Eating BehaviorsEating Behaviors

• Giving in to sweet tooth after EVERY meal

• Rushing out door before breakfast

Avoid high sugar foods

NUTRIENTS

Bad behaviors Tips to improve

Breakfast is considered to be the most important meal of the day; it prepares you for the day

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• Encouraged by magazines, media and society

• Eating disorders are becoming more common among teenage girls, but boys are affected too

• Society portrays an unhealthy, unrealistic body image and people want desperately to mimic it

Image & Eating DisordersImage & Eating Disorders

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Anorexia Nervosa “without appetite”– Extreme weight loss due to self-starvation– Disorder of mind and body– Often suffer from malnutrition

EatingEating DisordersDisorders

Bulimia – Repeatedly eating huge amounts of food, then

discarding it through vomiting or laxatives– May cause severe dehydration

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• Balance and nurture every part of your life

• Pay attention to nutrients, servings and eating a balanced diet

• Get plenty of regular exercise; you feel better and it improves heart strength

• Feel good about yourself! Self-esteem can be the best start to a healthy lifestyle

Be HealthyBe Healthy

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QuizQuiz

1. List three health problems associated with obesity.

2. List two choices of fruit for the recommended daily amount

3. Name the two types of eating disorders and briefly describe each.

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QuizQuiz

4. BMI stands for ______ ______ ______.

5. Name a benefit of using MyPyramid.

6. List three causes of obesity.

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AcknowledgementsAcknowledgementsAmerican Council on Exercise. 2002.

www.acefitness.org

Healthy School Meals Resource System. U.S. Department of Agriculture. 2002.www.nal.usda.gov:8001/py/pmap.htm

National Institute of Diabetes & Digestive & Kidney Diseases. 2002.www.niddk.nih.gov/helath/nutrit/pubs/health.htm

The National Women’s Health Information Center. 2002. www.4woman.gov/faq/obesity.htm

Office of Disease Prevention & Health Promotion. 2002.odphp.osophs.dhhs.gov/pubs/prevrpt/01fall/pr.htm

Production Coordinator

Allison Mangold

Production Manager

Geoff Scott

Executive Producer

G.W. Davis

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