Nutrition
Quote from the First Lady
“The plate also shows how to balance your food groups.
There's a reason the protein section is smaller: You don't
need as much from that group. Eating more fruits and
vegetables will help you eat fewer calories overall, which
helps you keep a healthy weight. Eating fruits and veggies
also gives you lots of vitamins and minerals.”
Nutrients

Substances in food that the body requires for
proper growth, maintenance and functioning.



Your body uses nutrition to replace some old or damaged
muscle, bone, skin and blood.
Making good food choices will reduce your risk of
developing illness.
Your food choices will increase or decrease your
chances of developing lifestyle diseases.
Malnutrition

Result of serious undernutrition.

A person who does not receive proper nutrition during the
teen years may never reach full height, may feel tired,
experience mood swings and suffer from pains or
discomfort from lack of nutrients.
Difference between undernutrition
and overnutrition


Undernutrition is too little food energy or to few
nutrients to promote growth.
Overnutrition is when one consumes too much
food or excessive amounts of nutrients.
Vocabulary

Carbohydrates- Sugars, starches and fiber.

examples- Pasta, bread, candy, sugar, soda, flour, pop-tarts, cereal, fruit,
potatoes, even some vegetables are high in carbs like peas, and corn.
Carbohydrates are in almost all foods except meats and cheeses.

Protein- Builds body tissue and supply’s energy.
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Fat- An energy source for the body.
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Vitamins- Compounds that are required for
growth and proper functioning of the body.
Saturated Fats


Are fats associated with the heart and artery
disease.
Eating foods that contain saturated fats raises
the level of cholesterol in your blood. High
levels of blood cholesterol increase your risk of
heart disease and stroke.
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Some foods that contain saturated fat are..
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Fatty beef
Lamb
Baked goods
Fried food
Trans fats



Eating trans fat increases your risk of developing
heart disease and stroke.
Also associated with a higher risk of developing
type 2 diabetes.
The 2 fats that are bad for you are TRANS FATS
and SATURATED FATS
Trans fat raise your bad
cholesterol (LDL)
Lower your good cholesterol (HDL)
Water
http://liftforlife.com/content/bodybuilding-fitness-diet-health-articles/diet-articles/341-drinkwater

How much water should you drink in one day

Studies have produced varying recommendations over the
years, but in truth, your water needs depend on many factors,
including your health, how active you are and where you live.

Every system in your body depends on water. For example,
water flushes toxins out of vital organs, carries nutrients to
your cells and provides a moist environment for ear, nose and
throat tissues.

Lack of water can lead to dehydration, a condition that occurs
when you don't have enough water in your body to carry out
normal functions.

Teen females need about 8 cups of water each day.

Teen males need about 11 cups of water each day.
Water is needed
for every
body function,
without the
proper amount
of water
certain body
functions may
not perform as
they should.
New Food Pyramid
Dairy


Milk, yogurt, cheese, and fortified soy
milk. With MyPlate, the dairy circle could
be a cup of milk, but you also can get
your dairy servings from yogurt or
cheese.
Choose low-fat or nonfat dairy most of
the time.

Fat Free Milk

14O Calories
Calories
VS
Regular Milk
260
Grains


Bread, cereal, rice, tortillas, and pasta. Wholegrain products such as whole-wheat bread,
oatmeal, and brown rice are recommended
because they have more fiber and help you feel
full.
Try to avoid biscuits, cornbread, donuts, muffins
and pastries.

90 Calories
190 Calories
Protein



Beef, poultry, fish, eggs, nuts, seeds, beans, peas, black beans,
split peas, tofu and veggie burgers.
Protein builds up, maintains, and replaces the tissues in your
body.
Try to avoid bacon and ham

90 Calories
470 Calories
Fruit

Apples, avocados, bananas, blueberries,
cherries, grapefruit, grapes, oranges,
strawberries and watermelon are some
examples.

Try to avoid canned or frozen fruit, punches and
fruit drinks with added sugar.
Did you know

Apples


contain an essential trace element called boron. Boron
helps with bone density and can therefore help to
prevent or to decrease the effects of osteoporosis.
contain no sodium, no fat and no cholesterol.
Vegetables

Broccoli, collard greens, romaine lettuce,
spinach, carrots, squash, black beans, corn,
green beans, mushrooms and tomatoes are
some examples.

Try to avoid coleslaw, french fries and potato salad.
Did know...

Broccoli

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A chemical in vegetables such as broccoli, cauliflower
and cabbage can boost DNA repair in cells and may
stop them becoming cancerous.
Reduces the risk of a heart attack by boosting the
body’s ability to fight off cell damage.
Broccoli is also a good source of folate . Folate is
necessary for the production and maintenance of
new cells.
How much you should be eating..
http://www.choosemyplate.gov/food-groups/vegetables_amount_table.html
http://www.choosemyplate.gov/foodgroups/fruits_amount_table.html
.
Calorie intake

http://www.choosemyplate.gov/weight-managementcalories/calories/empty-calories-amount.html
What are “empty”
calories?
A measurement of the energy
present in high-energy foods
with poor nutritional value.
Figuring out calorie intake per day

http://www.builtlean.com/2011/01/18/how-many-calories-should-you-eat-to-lose-weight/
For example, take a guy who is 190 pounds and wants an aggressive calorie deficit to lose weight. He
would take his total daily burn of 2660 (190 x 14) and apply a 30% calorie deficit, which would be 800
calories (30% x 2,660). His target calorie intake is 1860 calories per day.
190X14=2,660
30%x2,660=798
2,660-798= 1862 Calorie intake per day to weigh 190 pounds.
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Now if you multiply your daily calorie deficit by 7, you get your total weekly calorie deficit.
1 pound of fat has 3500 calories, you can estimate how many pounds of fat you can lose each week
(usually 1-2 pounds) based on your weekly calorie deficit.


THIS ALL depends on how many calories you burn working out.
Mary wants to weight 130 pounds. She eats 1,800 calories a day and wants to apply 20% calorie
deficit. What is her target calorie intake per day?
Answer
130x14=1820
20%x1820=364
1820-364=1456 calorie intake per day to weigh 130 pounds.
What is the difference between a
vegetarian and vegan?
VegetarianLimits their diets to few or no animal products,
usually no meat except seafood.
VeganA vegetarian who does not eat any animal
products.
ConcernsThey may not get enough protein without meat in
their diet.
Vitamin A
• Known for its role in vision
• Each year a half a million young children around
the world go blind from a lack of vitamin A
• Helps the body fight infections
• One thing that occurs to a lack of vitamin A is night
blindness
Know the difference between these
vitamins.
Vitamin D- Promotes growth and health of bones
Vitamin E- Protects the body cells from attack by
oxygen an antioxidant
Vitamin K- Helps with blood clotting and bone
growth
Vitamin C- Acts as the “glue” that holds cells
together, strengthens blood vessel walls and
helps wounds heal.
Folate- Helps from new cells
When someone is diagnosed with osteoporosis
they are deficient in_____.
When someone does not have enough iron this
can cause ______.
REVIEW GAME RULES
-You will be split into groups.
-There is ONE captain and ONE writer for each team.
-Groups are given 20 seconds to come up with an answer.
-After 20 seconds conversations must stop and the writer
must stop writing. If group members are still talking after
the time limit they are disqualified from answering that
question.
- The write then has to hold up the answer while the
captain gives the answer to the teacher.
- Team that wins each person gets 3 extra credit points!
QUESTION 1
Which is the definition for vitamins?
A. Builds body tissue and supply’s energy
B. Compounds that are required for growth and
proper functioning of the body.
C. Substances in food that the body requires for
proper growth, maintenance and functioning.
D. Are fats associated with the heart and artery
disease.
CORRECT ANSWER
B
How many calories should an average teen male
consume?
2,200
QUESTION 2
Vitamin A is known for…
A. Helps with blood clotting and bone growth
B. Helps from new cells
C. Role in vision
D. Promotes growth and health of bones
CORRECT ANSWER
C
QUESTION 3
Write how many cups an average female should
consume in one day.
CORRECT ANSWER
8 CUPS
QUESTION 4
When choosing dairy products you should
choose…
A. Choose low-fat or Nonfat dairy
B. Fat free or 2 %
C. Choose low-fat or 2 %
D. Nonfat dairy or Fat Free
CORRECT ANSWER
A
QUESTION 5
List the 2 fats that are bad for you….
CORRECT ANSWER
SATURATED FAT and TRANS
FAT.
Question 6
To loose 1 pound of body fat how many calories
do you have to burn or cut out of your diet?
CORRECT ANSWER
3,500
QUESTION 7
Vitamin E….
A. Helps from new cells
B. Helps with blood clotting and bone growth
C. Promotes growth and health of bones
D. Protects the body cells from attack by oxygen
an antioxidant
CORRECT ANSWER
D
QUESTION 8
If Bob weights 190 pounds and wants an
aggressive calorie intake deficit to lose weight.
He will take his total daily burn ___ and apply
30% calorie deficit____. What is his total calorie
intake per day?
CORRECT ANSWER
190x14=2660
30%x2660=798
2660-798=1862 CALORIE INTAKE PER DAY
Question 9
When someone does not have enough iron this
can cause ______________________.
A. Osteoporosis
B. Anemia
C. Blood Clot
D. High Blood Pressure
CORRECT ANSWER
B
QUESTION 10
What is the difference between overnutrition and
underuntrition?
CORRECT ANSWER


Undernutrition is too little food energy or to few
nutrients to promote growth.
Overnutrition is when one consumes too much
food or excessive amounts of nutrients.
QUESTION 11
WHAT IS FAT?
CORRECT ANSWER
An energy source for the body.
Word Bank
12
Unsaturated
Meat
3,500
Bad fat
2,000
added sugar
Vegetables
Cheese
11
Trans fat
Saturated fat
Wheat
2,200
Beef
Protein
Dairy
6
Whole Grain
3,000
Milk
Fat
Calories
Grains
1,800
8
Starch
Fruit
Traps Fat
Low Fat
Non Fat