BRAINSTORMIf you could design a

perfect grocery store for our country what would it look like? Where would they be located, what foods would

it contain? Explore your answers.

PHYSICAL

HEALTH

Physical Health

Nutrition- the process by which the body takes in and uses food as energy

Calorie-unit of heat energy

Teen Males:

Teen Females:

Adults:

NY Times Calorie Detective

HELP…

I can’t make healthy choices!!

OBSTACLES TO HEALTHY EATING

Need and Wants:

Family and Culture:

Friends:

Time:

Money:

Advertising:

6 Basic Nutrients

Carbohydrates

Fat

Protein

Vitamins

Minerals

Water

CARBOHYDRATES Sugars and starches found in fruits,

vegetables and grains.

Simple (-ose) quick energy, dissolve easily. Fructose (fruit), Maltose (milk), glucose.

Complex (starches) long chains of glucose.Pasta, Bagels, Oatmeal, Cereal, Bread

60% of your total calories should come from Carbohydrates

4 calories per gram

FATSMost concentrated form of energy.9 calories per gram.How much fat do I need????No more than 25% of total calories from fats50-80gramsWhat is fat?

Good, Better, Best

Unsaturated FatsVegetable, Nuts, Liquid at room temperature

Olive Oil, Almonds, Fish Oils

Saturated FatsAnimal Fats, Dairy, Solid at room temperature

Cheese, Butter, Yogurt

Trans FatsPackaged Foods, Hydrogenated Vegetable Fats

Packaged Cookies, Candy Bars, Chips

PROTEIN

Nutrient 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.

ANIMAL PRODUCTS and SOY

Incomplete protein: is missing one or more

amino acids. NUTS, SEEDS, GRAINS

__4__ Calories per gram

VITAMINS

Fat Soluble

A- liver, beef, carrots spinach

D-cod liver oil, fish, sunlight

E-wheat germ oil, nuts, seeds

K-cabbage, cauliflower, spinach

Water SolubleAll C-red bell

peppers, papayas, oranges

All 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)

Minerals

Substances 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!

MINERALS

Calcium…bones, teeth, heart, muscles

Phosphorus…body energy, teeth, bones

Magnesium…nerves and muscles, teeth, bones

Sodium, Chloride, Potassium…water balance Potassium for normal heartbeat

Iron… red blood carry O2

Zinc…heal wounds, make proteins

Fluoride…prevent tooth decay

Most Important!!

Multi-Vitamin (USP).. This means it absorbs

Vitamin D3: 2000IU(international units)/day (10-20% reduction in cancer)

Calcium: 1000mg/day

Aspirin: 81mg *adults

Sleep!!!

WATERThe most abundant and essential

nutrient in the body.

On average we need about 8-8oz cups

of water a day.

If you use the replacement approach..

Men need about 13 cups

Women need about 9 cups

Deficiency

Having too little of a substance…

Examples:

Low Iron = Anemia

Low Calcium = Osteoporosis

Low Vitamin C = Scurvy

EMPTY CALORIE

A high calorie food/drink

with little or no nutritional

value…..

PORTION CONTROL

PORTION SIZE

GRAINSHalf of all grains used

should be with whole

grains

6oz-8oz a day

1 slice of bread

½ c rice/pasta/oatmeal

1 c cereal

FRUITEat a variety of fruit.

Go easy on juices

2 cups a day

½ cup fruit

½ cup dried fruit

1 cup juice

VegetablesVary the type of

vegetables you eat

2 ½-3 cups a day

½ cup raw/cooked vegetables

2 cups leafy greens

PROTEINFormerly known as Meat and Beans Group)

Eat lean cuts, seafood, and

beans.

5 ½- 6 ½ oz a day

2-3 oz of meat

1 tbsp peanut butter

¼ c dried beans

1 egg

*Strive for 8oz of seafood/ wk.

DAIRY(Formerly known as MILK GROUP)

Eat low-fat or fat free dairy products

3 cups a day

1 cup milk or yogurt

1 ½ oz of cheese

2 oz processed cheese

“Milk X3 Is Good for Me!”

Oils(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 day

Children should have 60

minutes a day

60-90 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 freshness

Preservatives: Prevent spoiling

Enriched: Replaces nutrients lost during

processing

Fortified: Vitamins and minerals are

added to deficient products

Orange Juice fortified with Calcium

Dangerous Additives Artificial Colors – May result in hyperactivity/headaches in children

Bleached White Flour – Usually stripped of all nutrients and offers little fiber and nutritional value

High-Fructose Corn Syrup – In almost all processed foods and offers no nutritional value. Can lead to

increased risk of Type 2 diabetes.

Artificial Sweeteners – Chemical sugars linked to seizures, migraines, and cancer.

BHT (Butylated Hydroxytoluene) – Found in most processed foods to preserve fats. Can cause allergic

reactions on the skin.

Partially Hydrogenated Oil – Found in packages baked goods and some peanut butters can lower good

cholesterol “LDL’s” causing a higher risk of heart disease.

MSG (monosodium glutamate)– Found in many restaurant foods, this can overexcite our nerve cells in

the brain and can even (eaten in large amounts) cause brain cell death.

Sodium Nitrate And Sodium Nitrite – Chemical compound found in processed meats, such as lunch meat

and hot dogs. They can affect the way your body uses sugar and may increase the risk of diabetes and

colorectal cancer.

Sulphites - Used to preserve food color and prolong shelf life in many food products including canned

fruits, frozen fries and soy products. They can cause allergic reactions and flushed faces and swelling of

the eyes, face, tongue among others.

*** Try to eat more ‘Natural” foods to avoid overconsuming these common but dangerous additives***

Insightful Videos On Sugar

Sugar: Hiding in plain sight

Your brain on sugar

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=__________

*Note: this may not work for everyone

because every body is different

Anorexia NervosaAnorexia is a physical and mental

disorder where a person

experiences a rapid and constant

weight loss through starvation

and/or excessive exercise.

Bulimia Nervosa

Overeating and ridding the body of

food by vomiting or laxatives….

Binging and Purging

In a single binge victims can consume

up to 4000 calories. (average per day

is 2000)

People may purge up to 20 times a day.

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:

Americans spend an estimated 42 BILLION DOLLARS on weight loss foods, products, and services EACH YEAR!!

Physical Fitness

The ability of your heart, lungs

and muscles to work their best.

Being “in shape” or “being

conditioned”

5 Elements of Fitness:

How physically fit are you really??

1. Cardiorespiratory Endurance:

The ability of your heart, lungs and blood vessels to send fuel and oxygen through your body over a

period of time. Run a mile.. Take a hike without tiring.

2. Muscular StrengthThe amount of force your muscles

can exert.

You need muscular strength for many activities such as lifting,

pushing and pulling.

3. Muscular EnduranceThe ability of your muscles to

perform physical tasks over a long period of time without tiring.

Carrying boxes up and down a flight of stairs.

4. Flexibility

The ability to move your body parts through their full range of motion.

If you are flexible you can touch your toes without bending your knees or put sunscreen on the center of your

back.

Being flexible helps to reduce the chance of injury during physical

activity.

5. Body Composition

The ratio of fat tissue to all other tissue in

the body.

ALSO referred to as your Body Mass Index

or BMI.

Skin-Fold Test

Underwater Test

Bioelectrical Impedance

Benefits of Physical Activity

Tone muscles

Improve muscle strength

Improve muscle endurance

Improve flexibility

Reduce stress

Increase energy

Lower blood pressure

Improve self-concept

Weight Management Increased resistance to

diseases Reduce chance of

heart disease Reduce chance of

injury

Naperville High School, Illinois

Aerobic Exercise

All rhythmic activities that use large muscle groups for an extended period

of time.

Aerobic activities raise your heart rate and increase your body’s use of

oxygen.

LIST some examples of AEROBIC ACTIVITIES!!

Anaerobic Exercise

Activities that involve intense, short

bursts of activities in which the

muscles work so hard they produce

energy without oxygen!!

LIST some examples of ANAEROBIC

ACTIVITIES!!!

Exercise Guidelines

Intensity: How

hard you workout

Duration: How

long you workout

Frequency: How

often you

workout

WORKOUT STAGES

Warm-up

Conditioning

Cool-down

Helping our futures!!Eating right and exercising can help us

avoid many health problems in the

future… here are just some!

Diabetes

High Blood Pressure

High Cholesterol

Obesity

Heart Disease

Stress issues

Osteoporosis

Asthma

Heart Attacks

Stroke

Certain types of cancer

Links to videos in this PowerPoint

NY Times Calorie Detective: http://www.nytimes.com/video/opinion/100000002061153/calorie-

detective.html#100000002061153

What is Fat? : https://www.youtube.com/watch?v=QhUrc4BnPgg

Sugar: Hiding In Plain Sight: https://www.youtube.com/watch?v=Q4CZ81EmAsw

Your Brain On Sugar: https://www.youtube.com/watch?v=lEXBxijQREo

Naperville High School: https://www.youtube.com/watch?v=ULciZ8jSgHA

The Movie “FED UP” is available on Netflix