PHYSICAL HEALTH. Physical Health Nutrition- the process by which the body takes in and uses food as...
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Transcript of PHYSICAL HEALTH. Physical Health Nutrition- the process by which the body takes in and uses food as...
PHYSICAL HEALTH
Physical HealthNutrition- the process by which the body takes in and uses food as energy
Calorie-unit of heat energy
6 Basic NutrientsCarbohydrates
Fat
Protein
Vitamins
Minerals
Water
CARBOHYDRATESSugars and starches found in
fruits, vegetables and grains.Simple (-ose) quick energy, dissolve easily. Examples?
Complex (starches) long chains of glucose.
Examples?
4 calories per gram
FATSMost concentrated form of energy.
9 calories per gram.How much fat do I need????
PROTEINNutrient made up of amino acids that build and repair body tissue
and cells.Essential amino acids… are a group of 9
amino acids that you MUST eat…body does not make.
Complete protein: contains all amino acids.
Incomplete protein: is missing one or more amino acids.
__4__ Calories per gram
VITAMINS
Fat Soluble AA- liver, beef,
carrots spinach DD-cod liver oil, fish,
sunlight EE-wheat germ oil,
nuts, seeds KK-cabbage,
cauliflower, spinach
Water Soluble All CC-red bell
peppers, papayas, oranges
All B VitaminsAll B Vitamins: B1-Thiamine B2-Riboflavin B3-Niacin B5-Pantothenic acid B6-Pyridoxine B7-Biotin B9-Folic acid B12-Cyanocobalamin
What do water soluble vitamins do?
Help in energy production
Helps your nervous system (B2)
Helps resist infections (niacin)
Helps produce red blood cells (B12)
Helps teeth and gums, heals wounds, and fight infection (c)
What do Fat Soluble Vitamins Do?
Helps bones, teeth, skin, hair eyes, resistance to infections (A)
Helps build strong bones and teeth. Helps the body absorb calcium (D)Helps form red blood cells (E)
Needed for normal blood clotting (K)
MineralsSubstances found in the
environment that help regulate body processes.
The body WILL NOT store any minerals, they need to be replenished with the food we eat!
MINERALSCalcium…bones, teeth, heart, musclesPhosphorus…body energy, teeth, bonesMagnesium…nerves and muscles, teeth,
bonesSodium, Chloride, Potassium…water balance
Potassium for normal heartbeatIron… red blood carry O2Zinc…heal wounds, make proteinsFluoride…prevent tooth decay
Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (8 cups) along with your normal diet, you will typically replace the lost fluids.
Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Deficiency Having too little of a substance…
Examples:
Low Iron = AnemiaLow Calcium = Osteoporosis
Low Vitamin C = Scurvy
EMPTY CALORIE
A high calorie food/drink with little or no nutritional value…..
PORTION CONTROL
GRAINSHalf of all grains used should
be with whole grains6oz a day
1 slice of bread½ c rice/pasta/oatmeal
1 c cereal
VegetablesVary the type of vegetables you eat2 ½ cups a day
½ cup raw/cooked vegetables
2 cups leafy greens
FRUITEat a variety of fruit. Go
easy on juices2 cups a day½ cup fruit
½ cup dried fruit1 cup juice
DAIRY(Formerly known as MILK GROUP)
Eat low-fat or fat free dairy products
3 cups a day1 cup milk or yogurt
1 ½ oz of cheese2 oz processed cheese
PROTEINFormerly known as Meat and Beans Group)
Eat lean cuts, seafood, and beans.5 ½ oz a day
2-3 oz of meat1 tbsp peanut butter
¼ c dried beans1 egg
*Strive for 8oz of seafood/ wk.
OilsOils(No longer a food group)(No longer a food group)
Fats to choose UNSATURATED
EXAMPLES canola oil corn oil
cottonseed oil olive oil
safflower oil soybean oil
sunflower oil Liquid at room
temperature 5-6 tsp a day
Fats to avoid SATURATED EXAMPLES
butter milk fat
beef fat (tallow, suet) chicken fat
pork fat (lard) stick margarine
shortening partially hydrogenated
oil Solid at room
temperature
ExerciseAdults should have at least
30 minutes a dayChildren should have 60
minutes a day60-90 minutes of activity may
be needed to prevent weight gain or to sustain weight loss
AdditivesSubstances added to food to improve
nutritional value and/or freshnessPreservatives: Prevent spoilingEnriched: Replaces nutrients lost during
processingFortified: Vitamins and minerals are
added to deficient productsOrange Juice fortified with calcium
Appetite Vs HungerThe desire to eat
based on the pleasure derived from eating
Learned behavior response
The body’s response to the need for food
The brain alerts the body when it is low on fuel
Metabolism: The rate at which your body uses food to
release energy
Calories IN < Calories OUT = _________
Calorie IN > Calories OUT= ___________
Calories IN = Calories OUT=__________
Anorexia NervosaAnorexia is a physical and mental disorder where the victim experiences a rapid and constant weight loss through starvation and/or excessive exercise.
Bulimia NervosaOvereating and ridding the body Overeating and ridding the body of food by vomiting or of food by vomiting or laxatives….laxatives….
Binging and PurgingBinging and Purging
In a single binge victims can In a single binge victims can consume up to 4000 calories. consume up to 4000 calories. (average per day is 2000)(average per day is 2000)
Victims may purge up to 20 times Victims may purge up to 20 times a day.a day.
Why? Body Image?Why? Body Image?
FAD DIETS Pills,
powders and restrictive diets used
to lose weight fast.
Unrealistic results
Paleo Diet: http://thepaleodiet.com/
Grapefruit Diet: Cabbage Soup Diet: hCG Diet: http://www.hcgdiet.com/
hormone Human Choriogonadotropin Atkins Diet: http://
www.atkins.com/Homepage.aspx
South Beach Diet:
Physical Fitness
The ability of your heart, lungs and muscles to work their best
Benefits of Physical Activity
Tone musclesImprove muscle strength
Improve muscle enduranceImprove flexibility
Reduce stressIncrease energy
Lower blood pressureImprove self-concept
Weight ManagementIncreased resistance to diseasesReduce chance of heart disease
Reduce chance of injury
BODY COMPOSITIONRatio of fat tissue
to all other tissue (lean) in the body
BMI: Body Mass Index
Can be tested a number of ways including…
Skin-Fold Test
Underwater Test
Bioelectrical Impedance
Exercise Guidelines
IntensityIntensity: How hard you workout
DurationDuration: How long you workout
FrequencyFrequency: How often you workout
WORKOUT STAGES
Warm-up
Conditioning
Cool-down