Nutrition and Physical Fitness - PowerPoint Presentation

Slide1

Nutrition and Physical Fitness

HealthSlide2

In this unit you will learn about…

BMI, BMR, Calories, Food Labels, Fat, Minerals, Calcium, and oh so much more!!!Slide3

Overweight and obesity

In the united states, 68.8% of ADULTS

ARE OVERWEIGHT or OBESE AND 35.7% IS OBESE

In The USA, 33% of teens are

OVERWEIGHT AND 21% IS OBESESlide4

Before we can define…

Being overweight or obese

we need to know about BMISlide5

BMI

Is

a measurement called Body Mass Index

(BMI)

This is a calculation

that uses your height and weight ratio to estimate how much body fat you have

This is a measurement so you and your doctor can

see how you compare with others of the same age and gender.

Based on your BMI number your doctor will decide if you are underweight, at a healthy weight, if you are overweight, or obese.Slide6

So… back to the definition

You are “healthy” if you fall within the 5%

and the 85%. If you are above the 85% on the chart but less than 95%, you are overweight. If your BMI is higher than 95%, you are in the obese range.Slide7

Drawbacks/limits

of using BMI

It

doesn’t account for more muscle mass

Children and teens develop at different rates

It is a “tool” used to fit everyone which isn’t perfectSlide8

It’s important to know our BMI

Because if your

weight isn’t in a healthy range, you can do something about it before it gets even harder the older and bigger you get

Video on a success storySlide9

Let’s figure out your BMI

We are going to figure

it out for you! By going to

www.myfitnesspal.com

Let’s

double check your BMI here:

http://

nccd.cdc.gov/dnpabmi/calculator.aspxSlide10

BMR (Basal

metabolic rate)

BMR

tells you how many calories

you burn just to stay alive

.

This doesn’t take into account what you burn doing activities!

We’ll figure this out too on

www.myfitnesspal.comSlide11

Calories

We need fat and calories

in our diet to survive and work. We get this from the food we eat.

Calorie=a unit of energy that measures how much energy food provides to the body

.

If we consumer more calories than our body needs, our body holds onto those and turns them into fat to use at a later day.

We live in a society where most of us don’t worry

about our next meal…Slide12

Food labels

Food labels help give us information to make healthy food choices, if we take the time to look at them…

VideoSlide13

Food labels

List calories by the amount in each serving size.

Serving size is REALLY important

to pay attention to!

To figure out how many calories you’re eating, you need to:

Look at the serving size

See how many calories are in

a serving

Multiply the number of calories by the number of servings you’re going to eatSlide14

Food labels and fat

It’s good to know how

many calories you are getting from fat.

The US dietary guidelines recommend ages 4-18 get 25%-35% of their daily calories from fat.

Food labels don’t always show the percentage of fat in food.

To figure this out divide the number of calories from fat by the number of total calories and multiply by 100.

If a food has 300 calories and 60 of those are from fat, divide 60 by 300 and multiply by 100. This gives you 20% of that food is fat.Slide15

4, 4, and 9

Food

s are either carbohydrates, proteins, and fats

.

A gram of carbohydrates and proteins have 4 calories

A gram of fat has 9 calories

A high-fat food has many more calories than a food that’s low in fat and higher in protein and carbohydrates.Slide16

A ½ cup

serving of vanilla ice cream contains

(www.kidshealth.org)

178 calories

2 grams of protein (2g.x4cal=8 calories from protein)

12 grams of fat (12g.x9cal=108 calories, or 61%

fat)

15.5 grams of carbs (15.5gx4cal=62 calories from carbs)Slide17

A ½ cup serving of cooked carrots

36 total calories

1 gram of protein (1gx4cal=4 calories from protein)

0

grams of fat

8 grams of carbohydrates (8gx4cal=32 calories from carbohydrates)Slide18

But who really wants cooked carrots?

Make sensible

food choices most of the time. If you have higher fat food balance it with some that are lower in fat.

Try to make your fat intake at around 30% for the daySlide19

Not all fats are created equal!

https://

www.youtube.com/watch?v=rNwjRJm20zI

Trans fat video

All fats have the same amount of calories,

some are more harmful to your health than others!

2 of the most harmful are saturated fat and trans fat

These increase the risk of heart disease and are worse for you than unsaturated fat

Healthier substitutionsSlide20

Saturated and trans fats

Are solid at room temperature

Butter, shortening, or fat on meat

Mostly come from animal products, palm kernel oil and coconut oil

Trans fats are often found in packaged baked goods and fried food.

Hydrogenated vegetable oil is a very common source of trans fat.Slide21

Unsaturated fats

Are liquid at room temperature

and can be polyunsaturated or monounsaturated and these are a

healthy type of fat

AHA recommends to get as much of their daily fat intake from unsaturated fats and to try and limit saturated and trans fats.

Don’t try to avoid fat completely though; everyone needs a certain level of fat.Slide22

Maintaining a healthy weight

You are

in the “driver’s seat” when it comes to choosing what food you eat and how much fat you consume.

Choose foods low in fat and low in sugar… most of the time.

https://

www.youtube.com/watch?v=GnVUI8SSM4gSlide23

So now that we have covered carbs, proteins, & fats…

How do

we figure this all out?

Luckily we have food labels to help us out!

Checking the labels on foods can help us make informed decisions

on what we can “afford” to eat.

The FDA and USDA regulate what needs to be on a food label.Slide24

Tips

for reading food labels

Serving size!

Everything else listed on the food label

is based off the serving size

If you eat more than one serving the information isn’t accurate

You need to do the math

Slide25
Slide26

Calories

This is a way to measure how much

energy a food provides

The calories from fat tells you how many calories come from fat

30% of your daily calories should come from fatSlide27

More on food labels

Percent

Daily Value

This

is based on the assumption that an average person should consume 2000 calories/day

At a quick glance one can look at the PDV…

If a food has a daily value

of 5% or less, it is considered low in that nutrient

A good source of a nutrient is a PDV between 10%-19%

An excellent source has 20% or more

Place

to practice:

http://

www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htmSlide28

Fat and food labels

Total fat

Shows how much fat is in a serving

Remember, a certain

amount of fat is important. We use them for energy, they provide insulation and cushioning for the skin, bones, and internal organs, and helps store some vitamins.

Fat is usually measured in grams. Try to choose foods that have less than 3 grams of fat or less for every 100 calories

in a serving.Slide29

Cholesterol

Blood cholesterol

comes in 2 major types

HDL (good cholesterol)

LDL (bad cholesterol)

Too much of this

type increases the risk of heart disease

Saturated and trans fats tend to raise LDL levelsSlide30

Food label review…

VideoSlide31

Let’s practice what we’ve learnedSlide32

How many calories…? Take Calories x the servings per container.

How many grams of carbs…? How many grams of carbs/serving x 2

If each gram of carbs provides 4 calories…? Take total carbs (10g) x 4 calories/gram = X then multiply by 2 for the 2 servings

How many calories from fat will you get by eating 2 servings? Total fat is 1.5 grams x 9 calories/gram = 13.5 x 2 servingsSlide33

5. How much sodium? Take Sodium amount x servings/container

6. How much more sodium? Take #5 answer – 1500mg = X

7. How many servings to get 20% daily requirement of fiber? %DV of Fiber is___ x ? = 20Slide34

9. Calories x servings/bag =

10. Total Carbs x servings/bag =

11. %DV behind total carbohydrates =

12. Total Fat grams x 5 servings =

13. Take Saturated Fat grams x servings/bag = Slide35

14. Saturated fat? Take Saturated Fat x servings/bag

15. How many carbs? Total Carbs x servings/bag

16. How much less fat? (Total Fat regular chips x 16) – (Total Fat Baked x 16)

18. ?Slide36

19.

Calories in 1 cookie? Calories/serving size

20. How much fat? Total fat/serving size

21. How much fat in ½ a bag? (Total Fat x servings/container)/2

22. What PDV sodium? #servings x PDVSlide37

23. How many grams? Total carbs/2

24. How much cholesterol?

25. What percentage comes from sugar? Sugar amount/total sugar

26. Percentage of calories from fat? Calories from Fat/CaloriesSlide38

Sodium

Is a component of salt

Almost all foods have

salt because it adds flavor and helps preserve food.

Processed, packaged, and canned foods usually have more sodium than freshly made food.Slide39

We need some

sodium

Helps keep proper

body fluid balance

It also helps the body send electrical signals through nerves.

Too much

Can increase

water retention and blood pressure

It can also damage blood vessels and increase your chances of a heart attack and strokeSlide40

Total Carbohydrates

This

covers all carbohydrates

Includes

fiber and sugar

Best source of carbs is from fruits,

vegetables, whole-grain foods

Whole grain = cereals, breads, pasta, and brown rice

Most of your calories

should come from carbohydrates.Slide41

Sugar

This

makes food taste better

Many times when fat is reduced the sugar is increased.

We don’t get a lot of “extras” from sugar

This can really add up to a lot of extra caloriesSlide42

Fiber

We don’t digest this, but it keeps our digestive system healthy

and happy!

Fiber doesn’t have any calories and it helps keep us full!

Try to pick foods that have at least 3 grams of fiber/servingSlide43

Protein

Most of

the body is made up of protein

Muscles, skin, hair, the immune system…

Protein is really important for

rebuilding and repairing

Protein doesn’t build muscle, exercise does!

But, it does repair

muscle!

Too much protein from

animal sources can also mean a lot of saturated fat!Slide44

So, how much protein do we need?

School

age = 19-34 grams

Teen boys = 52 grams

Teen girls = 46 grams

If working out = .45-.68 grams/lb.

Not working out = .36grams/lb.Slide45

Protein resourceSlide46
Slide47
Slide48

Vitamins

These make your

body work correctly.

We get these from the foods we eat because

they are made from plants or animals

.

They can either be fat soluble or water solubleSlide49

Fat-Soluble

A,D,E, and K

These dissolve

in fat and can be stored in your bodySlide50

Water-soluble

C and the B-complex

vitamins (B6, B12, niacin, riboflavin, and folate)

These need to dissolve in water before your body can absorb them.

Your body can’t store these so you need to get these every day!

Any vitamin C or B that your body doesn’t use you end up peeing out!Slide51

Minerals

Come from the soil and water that are either absorbed by plants

or eaten by animals.

Calcium is an important mineral that we need a lot of!

There are trace minerals that our body needs, but only in small amounts

Chromium, copper, iodine, iron, selenium, and zincSlide52

Vitamins and Minerals

(

www.kidshealth.org

)

Boost the immune

system, support growth and development, and help cells and organs do their job.

Examples:

Vitamin A we can get from carrots which

helps prevent eye problems

Vitamin K helps blood to clot.

This can be found in green leafy vegetables, broccoli,

and soybeans

Calcium

can be found in milk, yogurt, and green leafy vegetables (we’ll come back to this)

Vitamin B12 is found in meat, eggs, milk and dairy, and fortified cereal. B12 is important for making red blood cells.Slide53

How to get enough vitamins

and minerals?

Eat a variety of foods

Eat

carbohydrates, proteins, fats, and calories

Eat whole or unprocessed foods

Fresh fruit and vegetables, whole grains, low-fat dairy, lean meats, fish, poultry

Indulge in moderation!Slide54

Who may need to take vitamins and mineral supplements?

If you have a varied

diet that includes whole-grains, fresh fruit and vegetables, dairy products, nuts, seeds, eggs, and meets, you are probably getting what you need.

If you are skipping meals, dieting, or avoiding certain food groups, you should talk to your doctor or dietitian.

Remember that fat-soluble vitamins are stored in your body and can build up to an unsafe level.Slide55

Supplements

Be

careful about taking supplements. These are not tested or regulated by the FDA.

They can make unproven claims and are not held accountable.

If it sounds too good to be true; it probably is.Slide56

Back to

Calcium

This

is a really important mineral to create strong bones and teeth.

Bones grow really fast as a young teenager and slow down the older you get.

You want to enable them to get as strong as possible so when your bone growth slows down, they are at the strongest point possible.

Calcium is also important in muscle contraction.

If you don’t have enough calcium, your body takes it away from your bones leading to weakened bones.Slide57

Teens need 1,300 mg of calcium each day

Get calcium from: (know 3 sources)

Dairy, veggies,

soy foods (tofu, soy milk, soy yogurt, and cooked soybeans), calcium-fortified foods(

orange juice, soy or rice milk, breads, and cereal), beans, canned fish, and almond milkSlide58

Vitamin D

You

need vitamin D to absorb calcium

Our body makes this when you’re out in the sun

It’s also found in fortified dairy products, fish, and egg yolks.

You can take a vitamin D supplement if needed.Slide59

5 ways to get your 5 a day

You should eat 5 servings of fruit and vegetables

a day

1. Start with the first meal of the day

Have a serving or two of fruit

2. Get extra energy from fruit or vegetable

snacks

The carbs from fruits and veggies are a great source of energy.

Combine them with protein and you will have some staying power too!

3. Double up on fruit and veggie servings.

Instead of a ½ cup, eat a cup or more!

4. Use fruit and vegetables

as ingredients

Banana or zucchini bread? Use applesauce

instead of oil in baked goods.

5. Try a new fruit, vegetable, or recipe each week

Eat fruit or veggies that are in season in

our areaSlide60

Portion Distortion

We eat so much more

than we are meant to or should because our portions are so out of control!

Check it out!Slide61

MyPlate

from the US Department

of Agriculture

Represents the 5 food groupsSlide62

Tricks to figure out serving size

A clenched fist is about a cup

Experts recommend

a cup for a portion of pasta, rice, cereal, vegetables, and fruit.

A meat portion should be about as big as your palm

Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumbSlide63

Another trick to avoid overeating

( know 3 tricks)

Divide your plate into

4 equal sectionsSlide64

Eat your meals on a smaller plate

Avoid taking an entire bag of chips or a tub of ice cream to the couch

Try

single-serving size foods

There are a lot of options for “100-calorie” portions

Eat three well-balanced meals and

one or two healthy snacks

Don’t skip meals or wait too long

Start with a salad and fruit so your not so hungry for the rest of itSlide65

Eat slower to let your stomach communicate with your brain

This can take 20 minutes

Know

that most restaurant portions are three to four times the right serving size

Share meals or take some homeSlide66

If you feel hungry all the time

Look at what you’re eating

Is it mostly junk food? Is there a lot of sugar and not much fiber?

Replace high fat, high sugar foods with whole-grain breads, cereal, vegetables, and fruit.

Try to include at least 3 of the 5 food groups in your meal

Vegetables, fruits,

grains, protein, and dairySlide67

What’s better???

Whole wheat or whole

grain?

Both are good choices!

Whole wheat = bread is made from the entire

wheat

kernel

Whole grain = bread can be made of

any

whole-grain kernel

A lot of bread is labeled “wheat” or “multigrain” but this doesn’t mean it is made from the entire kernel which means it is not as healthy as it could be