Health study packet 2 - Nutrition

Major KEY Alert to eating healthy

1.) Find your healthy eating style for a lifetime. 2.) Focus on variety, amount, and nutrition 3.) Limit calories from saturated fat, sodium, and added sugars 4.) Shift to healthier food and beverage choices 5.) Support healthy eating styles for everyone.

French Fries industry throughout the years

1970: $6 billion 2000: $110 billion

How many times does an average American dines out per year?

198 times a year

Fast Food Facts: Portion Sizes

20 years ago: 2.3 ounces (210 calories) Now: 6.9 ounces (610 calories)

HEALTHY EATING FOR ALL

Create settings where healthy choices are available and affordable to you and others in your community

Saturated Fats

Fats that are tightly packed with no double bonds between the fatty acids are called saturated fats. There are some exceptions, but most are solid at room temperature.

Most teens do not get enough physical activity: How many hours or more of physical activity do teens need a day?

Teens need 1 hour or more of physical activity every day

Carbohydrates can be stored in our muscles as glycogen, and used for quick energy.

After exercise, we need to replace the used glycogen.

Eating Breakfast

Breakfast is still the most important meal of the day, Choose carbohydrates, protein, and healthy fats ~Cereal with banana ~Oatmeal ~Toast with peanut butter ~English muffin with egg and cheese

How Much of What...?

Check your chart in your notes :/

Carbohydrates

Def: Any of a large group of organic compounds occurring in foods and living tissues and including sugars and starch.

Calorie

Def: The energy needed to raise the temperature of 1 gram of water through 1 calorie

Fast Food

Def: food that can be prepared quickly and easily and is sold in restaurants and snack bars as a quick meal or to be take-out,: "a fast-food restaurant."

Physical Activity

Def: movement that uses energy (Activities range from walking to lifting weights to playing sports)

How do we get Energy?

Energy comes from food and is measured in calories.

Fruit (daily recommendations):

Girls (14-18) ~~ 1.5 cups Boys (14-18) ~~ 2 cups

Vegetables (daily recommendations):

Girls (14-18) ~~ 2.5 cups Boys (14-18) ~~ 3 cups

Dairy (daily recommendations):

Girls (14-18) ~~ 3 cups Boys (14-18) ~~ 3 cups

Protein (daily recommendations):

Girls (14-18) ~~ 5 oz-equiv. Boys (14-18) ~~ 6.5 oz-equiv.

Grain (daily recommendations):

Girls (14-18) ~~ 6 oz-equiv. Boys (14-18) ~~ 8 oz-equiv.

When to Eat

In order to avoid hunger, delay fatigue, and minimize abdominal cramping. ~Eat a meal 3-4 hours prior to the event ~A small snack about an hour before the event ~A snack within 30 minutes of completing the event ~A meal within 2 hours of finishing.

What is the reasoning for choosing fat free or low fat milk, yogurt, or cheese when selecting items from the milk group?

Milk products that are consumed in their low-fat or fat-free forms provide very little saturated fat.

Protein

Needed for muscle growth and repair ~An athlete's diet should be about 10-20% protein ~Protein from food provides us with a more balanced diet than protein supplements.

Where is a good source to find Omega-3 fatty acids, that may reduce the risk of mortality from cardiovascular disease?

Seafood.

What does SOFA stand for?

Solid Fats & Added Sugars

Hydration

The best way to stay well hydrated for exercise is to drink: ~Before ~During ~After

Energy for Athletes

The most important source of energy for athlete is carbohydrates.

Unsaturated Fats

Unsaturated fats are loosely packed. They tend to be liquid at room temperature.

VARIETY, AMOUNT, AND NUTRITION

Variety - choose from all 5 food groups Amount - eat the right amount of calories Nutrition - build a healthy eating style to maintain weight and reduce risk of diseases.

Water vs. Sports Drinks

Water is the best form of hydration prior to an event ~If the event lasts longer than 1 hour, use sports drinks that is watered down to replace electrolytes (Mix ½ sport drink with ½ water)

Whole Grain

contain the entire grain kernel ― the bran, germ, and endosperm. Examples: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.

Refined Grain

have been milled, a process that removes the bran and germ. Examples: white flour, degermed cornmeal, white bread, and white rice

Aerobic

with oxygen (Low Intensity)

Anaerobic

without oxygen (High Intensity)

HEALTHY EATING STYLES

~Accounts for all foods and beverages ~Appropriate calorie level ~Everything over time matters ~Makes you healthier.

Benefits of Physical Activity

~Better Sleep ~Weight Control ~Bone and Muscle Health ~Enhance immunity ~Lower Disease Risk

Nutrients that gives us calories are:

~Carbohydrates ~Protein ~Fat

What are the benefits of fat?

~Cushion and protect organs ~Needed for energy ~Helps with vitamin absorption

Why Does Nutrition Matter?

~Good nutrition is important for peak athletic performance ~Fuel ~Repair and rebuilding

WHY IS A HEALTHY DIET IMPORTANT?

~Manage weight ~Prevents overweight and obesity ~Reduces risk of chronic diseases ~Reduces risk of early mortality ~Better quality of life

Protein Sources

~Milk ~Meat Sources ~Chicken, Beef, Pork, Fish ~Nuts ~Beans

Preventable Diseases

~Obesity ~Type 2 Diabetes ~Heart Disease ~Influenza ~Lung Cancer

LIMIT SOFAS

~Saturated fat and trans fat heart disease ~Replace with healthy unsaturated fat ~Sugar adds calories weight gain ~Choose water, 100% juice, and fruit for dessert ~Raises blood pressure hypertension ~Season with spices and herbs

What foods have fats that are good for the body?

~Tree nuts ~Fish ~Vegetable oils

Nutrients that do not give us energy are:

~Vitamins ~Minerals ~Water

How to Prevent Type 2 diabetes

~Watch what you eat: - Avoid big meals - Avoid unsaturated fats - Balance your meals to cover your entire plate ~Exercise regularly 60 minutes a day

How Much and When?

~Way before: 2-3 cups of fluid, 2-3 hours before playing ~Right before: 1 cup of fluid, 10-20 minutes before playing ~During: 1 cup of fluid every 15 minutes ~After: at least 2 cups

SHIFT TO HEALTHIER CHOICES

~White bread to whole grains ~Fatty meat to lean meat ~Whole milk to low fat milk ~Butter to oils ~Reduce sugar ~Lower salt

Influenza (flu)

~~ A contagious respiratory illness (virus) Symptoms: Fever, cough, sore throat, runny nose, aches, fatigue, vomiting, diarrhea Prevent by: wash hands, avoid sick people, vaccinate

Type 2 Diabetes

~~ Body does not metabolizes sugar properly; can be life-threatening Symptoms: Thirst, hunger, weight loss, fatigue, blurred visions, infections

Heart Disease

~~ Diseases that affects the cardiovascular system; leading cause of death in the world Symptoms: chest pain, shortness of breath, weakness Prevent by: don't smoke, lower cholesterol, control hypertension (high blood pressure), eat well, exercise

Obesity

~~ Excess fat on body; can lead to type 2 diabetes, heat disease, cancer Prevent by: eating well and exercising

Lung Cancer

~~ Uncontrolled cell growth in lung; can be life-threatening Symptom: coughing blood, weight loss, shortness of breath, chest pain Prevent by: don't smoke (including second hand)