4. Grain Group
Make half your
grains whole
• Eat at least 3 oz.
of whole grains
every day
– Cereal -Breads
– Crackers -Rice
– Pasta
5. Vegetable Group
Vary your veggies
• Eat more dark green
veggies like broccoli,
spinach and other
dark, leafy greens
• Eat more orange
vegetables like
carrots and sweet
potatoes
6. Fruit Group
Focus on fruits
• Eat a variety of
fruits
• Choose fresh,
frozen, canned, or
dried fruit
• Go easy on fruit
juices
7. Milk Group
Get your calcium-rich
foods
• Go low-fat or fat-free
when you choose milk,
yogurt, and other milk
products
• If you don’t or can’t
consume milk, choose
lactose free products
or other calcium sources such as
fortified foods and beverages
8. Meat & Bean Group
Go lean with protein
• Choose low-fat or
lean meats and
poultry
• Bake it, broil it, or
grill it
• Vary your protein
routine choose more
fish, beans, peas, nuts, and seeds
9. Oil/Fat Group
• Make most of your fat sources from
fish, nuts, and vegetable oils.
• Limit solid fats like butter, stick
margarine, shortening, and lard, as well
as foods that contain these.
• Check the Nutrition Facts label to keep
saturated fats, trans fats, and sodium
low.
• Choose food and beverages low in added
sugars. Added sugars contribute
10. MyPyramid Anatomy
• ACTIVITY
– Activity is represented by the steps
and the person climbing them, as a
reminder of the importance of daily
physical activity
• PERSONALIZATION
– Personalization is shown by the person
on the steps, the slogan, and the URL.
Find the kinds and amounts of food to
eat each day at MyPyramid.gov
11. • MODERATION
– represented by the narrowing of each
food group from bottom to top. The
wider the base stands for foods with
little or no solid fats or added sugars.
These should be selected more
often. The narrower top area stands
for foods containing more added
sugars and solid fats. The more
active you are, the more of these
foods can fit into your diet.
12. • PROPORTIONALITY
– Proportionality is shown by the
different widths of the food
group bands. The widths
suggest how much food a
person should choose from
each group. The widths are
just a general guide, not exact
proportions. Check the
website for how much is right
for you.
13. • VARIETY
– Variety is symbolized by the 6
color bands representing the 5
food groups of the Pyramid
and oils. This illustrates that
foods from all groups are
needed each day for good
health
14. • GRADUAL IMPROVEMENT
– Gradual improvement is
encouraged by the slogan. It
suggests that individuals can
benefit from taking small
steps to improve their diet
and lifestyle each day.
16. What are
Nutrients
• Six categories of
nutrients? nutrients:
• Essential •Carbohydrates
substances
that your body •Proteins
needs in order •Minerals
to grow and •Vitamins
stay healthy •Fats
•Water
18. Simple Carbohydrates
• Sugars that are
quickly digested
and provide a
BOOST of energy
for the body
• Foods with LOTS
of sugar: oranges,
milk, cookies, candy
19. Complex Carbohydrates
Starches that are • Foods with
composed of many • LOTS of starch:
sugars linked rice
together beans, potatoes
• They provide the
body with long-term
energy since they
are digested more
slowly than sugars.
20. Protein
• Structure: Proteins are made
from many amino acids connected
together in different
arrangements.
• Function: Provide the building
materials your body needs to
grow and repair itself
21. Essential Amino Acids
• 9 of the 20 amino acids are
called essential amino acids
because you must obtain
them from the foods you
eat since your body cannot
make them.
22. Complete proteins:
• Foods containing all the essential
amino acids Examples: fish, meat,
eggs, milk, cheese
Incomplete proteins:
• Foods that are missing some
essential amino acids Examples:
Legumes, nuts, whole grains
23. Fat
Functions:
• ENERGY source for the body
(more than carbs and proteins)
• Help protect and cushion vital
organs as well as joints
• Insulate the body
24. Fat
Structure:
• Fats belong to a group of
organic compounds called
lipids which are substances
that do not dissolve in
water.
• Fatty acids are the building
blocks of fats.
25. Unsaturated fats:
• They are less
• Contain fatty harmful to the
acids that are
circulatory
missing
system than
hydrogen atoms
saturated fats.
• At room
• Foods with a lot
temperature,
of unsaturated
they are
fat: canola,
typically in
safflower, and
liquid form.
peanut oils
26. Saturated fats:
• Contain fatty acids with the
MAXIMUM amount of hydrogen
atoms
• At room temperature, they are
typically in solid form.
27. • Diets with TOO MUCH
saturated fat have been
known to cause heart disease.
• Foods with a lot of saturated
fat: beef fat, egg yolks, dairy
products
28. Calories
What is a calorie?
• The energy
obtained from
carbohydrates,
proteins, and
fats is measured
in units called
calories.
30. Sample Calculation
• A slice of bread has 9g of
carbohydrates, 2g of protein,
and 1g of fat.
• Get out a piece of paper and
see if you can do the
31. • 9 grams carbohydrates x 4
calories/gram
= 36 calories
+ 2 grams protein x 4 calories/gram
= 8 calories
+ 1 gram fat x 9 calories/gram
= 9 calories
_________________________
Total calories = 53
32. Do you know the MOST
IMPORTANT nutrient?
It’s Water!
• 60%-80% of the human
body is WATER!
33. • Function: Assists with the
transport of materials in the
body by making up most of the
liquid part of blood (plasma),
helps regulate body temperature,
and helps break down food in the
digestive system
• Food sources: vegetables, fruit,
milk
35. Micronutrients
• Minerals and vitamins are
called micronutrients since
they are needed by your body
in SMALL amounts.
The minerals and most of the
vitamins your body needs must
be obtained from the FOODS
you eat since your body cannot
make them.
36. Micronutrients: Minerals
• Minerals are INORGANIC
substances that are required by
your body in order to develop and
grow properly.
Some Important Minerals:
• Calcium Iron
• Potassium Magnesium
38. Micronutrients: Minerals
Iron
• Function: Helps build
hemoglobin which is the
oxygen-carrying part of
your red blood cells
• Food sources: eggs,
meats, whole grains
39. Micronutrients: Minerals
Potassium
• Function: Helps regulate fluid
balance in the body, assists with
the normal functioning of
muscles and nerves
• Food sources: bananas,
carrots, milk
40. Micronutrients: Minerals
Magnesium
• Function: Involved in the
metabolism of proteins and
carbohydrates, assists with bone
growth and proper muscle
functioning
• Food sources: milk, meat, nuts
41. Micronutrients: Vitamins
Vitamins: Group of complex
compounds that help your body
maintain normal metabolism,
growth, and development
Two Groups of Vitamins:
• Water-Soluble
• Fat-Soluble
43. Examples of Water-Soluble
Vitamins:
• Vitamin C: Fights against
infection, maintains healthy
gums, strengthens and maintains
blood vessel structure
– Food sources: citrus fruits,
tomatoes, leafy vegetables
44. Micronutrients: Vitamins
Vitamin B Complex/Folic acid:
Helps prevent birth defects,
and is needed in the formation
of red blood cells and nucleic
acids
– Food sources: beets, broccoli,
avocado, turkey, bok choy,
and lentils.
45. Micronutrients: Vitamins
Fat-Soluble Vitamins:
• Vitamins that dissolve into and
are transported by fat
• They can be stored in fat
tissue, the liver, and the
kidneys.
• Vitamins A, D, E, and K
46. Examples of Fat-Soluble Vitamins:
• Vitamin A: Maintains good vision,
promotes body cell growth, helps
protect teeth
– Food sources: green vegetables,
dairy products
47. • Vitamin D: Promotes the
development of healthy bones
and teeth
– Food sources: eggs, salmon,
fortified breakfast cereal.
Other sources include sunlight
49. Making Good Food Choices
• The US federal
government created
a food pyramid which
is a guide to healthy
living.
• It gives
recommendations
for:
– Eating healthy
– Regular exercise
50. Fast Food Choices
• Fast food consumption should
be limited since it generally
includes foods that are high in
calories, fat, and/or sodium.
• Try to choose smaller portions
since larger portion sizes
greatly increase the calorie,
fat, and sodium content of
your meal.
51. – Option #1: McDonald’s Quarter
Pounder with Cheese, large fries,
and a 16 oz. soda includes
1,166 calories and 51 grams of fat!
– Option #2: McDonald’s
Hamburger, small fries, and a 16
oz. diet soda includes
481 calories
and 19 grams of fat!
52. Fast Food Choices
• Some fast food choices
are healthier than others
so try to choose the
healthier options.
53. – Healthy options: –Less healthy
•Grilled chicken options:
•Regular-sized •Chicken
single hamburger nuggets
•Fruit and yogurt •Croissant
•Plain baked potato breakfast
(no butter or sour sandwiches
cream) •Onion rings
•Salad •Large French
fries
54. Physical Activity
• Regular exercise, included as part
of the new food pyramid, is an
important part in maintaining a
healthy lifestyle.
• Exercise (physical activity)
involves any form of movement
such as walking, jogging, climbing
stairs, or playing basketball.
55. –Exercise hints:
•Include activities you enjoy
doing
•Work your way up to at least 30
min. of physical activity per day
•Incorporate exercise into your
social life by including your
friends in the activity
•Listen to music or watch TV
while you exercise
56. Physical Activity
Benefits of Regular
Exercise
• Helps relieve stress and
depression
• Adds years to your life
by lowering your risk of
heart disease, colon
cancer, diabetes, and
high blood pressure
57. • Helps you maintain a normal
weight by burning calories
which results in a loss of
body fat
• Tones and develops the
muscles in your body
71. Reading Food Labels
To help you make healthy food
choices, many foods have a “Nutrition
Facts” label that contains helpful
information such as:
•serving size
•calories per serving
•fat/sodium/protein content
•types and relative amounts of
nutrients (vitamin C, iron, etc.)
72. Reading Food Labels
What do claims on food labels mean?
• Organic - Made from foods grown
without pesticides, man-made
fertilizers, or genetic engineering
• Healthy - Low in fat and saturated
fat, contains no more than 360mg
of sodium and cholesterol per
serving
73. • Light - Contains at least one-
third fewer calories or at least
50% less fat or sodium
• Fresh - Raw food products that
contain no preservatives and
have never been frozen, heated,
or processed in any way
74. • Most food products will include
a list of ingredients that are
listed in order from the highest
to the lowest in amount used.
75. Nutrient and Health
Claims
• Free… Fat Free = less than .5 g fat
Sugar Free = less than .5 g
sugar
• Low in … low in calories = less than
40 calories
low in sodium = less than
140 mg
76. • Excellent source of … Excellent
source of calcium = one serving
provides 20% or more of the
Daily Value for calcium.
• May reduce your risk of heart
disease … can appear on fiber
containing grain products fruits
and vegetables that are also low
in saturated fat and cholesterol
77. • High in … high in vitamins = one
serving provides 20% or more
of the daily value for vitamin C
• Light … contains 50% less fat or
at least 1/3 fewer calories.
78. • Open Dates = These dates give you
an idea of how ling the foods will be
fresh and safe to eat.
– Sell by = last date the product
can be sold
– Best if used by = how long the
product will be at peak quality
– Do not use after = date is the
expiration date. Last day you can
consume the product.
81. Fad Diets
What are “fad diets”?
• Diets that promise quick weight loss
and usually require you to eat
specific types of food
82. Examples of fad diets:
• Fit for Life (food combining
diet)
• Dr. Atkins’ New Diet Revolution
(low carbohydrate diet)
• Metabolife 356 (diet pills)
• Slim Fast (liquid diet)
83. Fad Diets
• The weight that you lose is usually
water and/or lean muscle rather
than body fat.
• Some of these diets can be harmful
to your health.
• They sometimes do not include
exercise which is important for
healthy living.
84. • They limit your food
choices and usually keep
you from a balanced diet.
• These diets do not offer
long-term success, and
you usually gain back all
the weight you lose.
86. Warning signs: Harmful effects:
• Eating extremely • Damage to the
small amounts of heart
food per day
• Excessive
• False impression of
their own body
weight loss
image • Negatively
• Obsessed with affects the
exercise immune system
• Death
87. Bulimia
Psychological disorder that involves
a person overeating (“binging”)
followed by the use of laxatives
or vomiting to keep from gaining
weight
88. People who suffer from this disorder
usually have a false sense of their
body image, and they are constantly
striving to obtain the “perfect
body.”
Harmful effects:
• Tooth decay (from excessive
vomiting)
• Damage to the kidneys
• Dehydration Death
89. COMPULSIVE EXCERCISE
• Best defined by an exercise
addict's frame of mind: He or she
no longer chooses to exercise but
feels compelled to and struggles
with guilt/anxiety if he or she
doesn't work out.
• Exercising takes over the
exerciser's life because he or she
plans life around it.
90. • Excessive exercise damages
tendons, ligaments, bones, cartilage,
and joints
• May disrupt the balance of
hormones in their bodies.
• The combination of anorexia and
compulsive exercise can be fatal.
• Exercise addicts are often plagued
by anxiety and depression
91. COMPULSIVE OVEREATING
• Characterized as an "addiction" to
food, using food and eating as a way
to hide from their emotions, to fill
a void they feel inside, and to cope
with daily stresses and problems in
their lives.
92. COMPULSIVE OVEREATING
• Words like, "just go on a
diet" are as emotionally
devastating to a person
suffering Compulsive
Overeating as "just eat" can
be to a person suffering
Anorexia.
93. COMPULSIVE OVEREATING
• At health risk for a heart
attack, high blood-pressure
and cholesterol, kidney
disease and/or failure,
arthritis and bone
deterioration, and stroke.
94. Laxatives
• Laxatives move food through the
body more rapidly.
• They relieve stomach bloating and
pain after a binge.
• They don’t prevent the calories from
being absorbed.
• Weight loss is caused by loss of H2O
and minerals and only temporary.
95. Laxatives
• Misuse of laxatives is VERY harmful:
– Upsets the body’s mineral balance
– Leads to dehydration
– Damages the lining of the digestive
tract
– Lets the digestive tract get lazy.
When someone stops using them,
they may become constipated.
96. Diuretics
• a.k.a. water pills-help get rid of
excess water by increasing the
amount of urine.
• Causes sudden weight loss
• Could cause dehydration
• Increased loss of minerals
• VERY DANGEROUS
97. Ipecac Syrup
• Taken to cause vomiting
• Can cause heart weakness
• Linked to several deaths
• TOXIC in large amounts or
small amounts built up over
time
98. Obesity
Caused by an excess amount of body
fat
• People are usually considered
“obese” if their
weight is 30%
or more above their ideal weight.
2 main causes:
1. Unhealthy eating habits
2. Lack of physical activity
99. Health Risks:
Obesity
• Lower self-esteem
• High blood pressure
• Blocked arteries
• Diabetes
• Cancer
100. • Drugs do not really help
people lose weight and
keep it off.
• They can be addictive,
and lead to dangerous
physical problems if
misused.
101. This powerpoint was kindly donated to
www.worldofteaching.com
http://www.worldofteaching.com is home to over a
thousand powerpoints submitted by teachers. This is a
completely free site and requires no registration. Please
visit and I hope it will help in your teaching.
Notas do Editor
What do we know about these 2 pyramids? Old one-specific servings for everyone-no physical activity incorporated New one- no serving sizes-activity is emphasized Handout-Anatomy of mypyramid
Shows acitivity-moderation-proportions-personalized Visit mypyramid.gov to make your own personalized pyramid
Look for the word whole in front of the word grain on a product -whole wheat
Starchy vegetables-potatoes, corn, lima beans Dry beans and peas Orange vegetables- carrots, squash, sweet potatoes Dark green vegetables- spinach, collard greens, broccoli
Variety of fruits- apples, bananas, mangoes, oranges, papayas, grapes, pineapples
3-A-DAY CAMPAIGN -not adding milk products, it’s replacing things that aren’t as healthy, like soda, tea, coffee, and snacks. -choosing yogurt, low-fat cheese, etc. instead will help you become healthier
ACTIVITY -3 levels -sedentary, moderate, active -different serving sizes for boys and girls and also different servings sizes for boys and girls at each activity level. PERSONALIZATION -this is making your own pyramid using their guidelines based on your age, sex, and activity level
By looking at the new pyramid which groups shouldn’t be chosen very often? -oils, fruits Why??
By looking at the new pyramid which groups should make up most of our diet? -grains, vegetables, milk
What kinds of things can we do to improve our lifestyle each day??
Worksheet 10
-Substances that the body needs to regulate body functions, promote growth, repair body tissues, and obtain energy. -Your body requires more than 40 different nutrients for these tasks but only 6 are essential. -define what essential means
-Made up of carbon, hydrogen, and oxygen -2 different types we are going to talk about -simple -complex -45-65% of a persons daily caloric intake should be from carbohydrates -foods rich in complex carbs are better than simple carbs.
-Added to manufactured foods like cookies, candies, and soft drinks -occurs naturally in fruits, vegetables, and milk -all sugars are converted to glucose for the body to use.
-Found in many plant foods such as potatoes -grains-rice, cereals, and wheat -when you eat complex carbohydrates your body (digests) breaks the starch into simple sugars that can be absorbed into your bloodstream. That’s why its slower to digest. -FIBER -is a complex carbohydrate but is not considered a nutrient because its not broken down and absorbed into your bloodstream. -still necessary for the proper functioning of your digestive system. -helps prevent constipation -may reduce risk of colon cancer -may help prevent heart disease
-High protein foods -meats, eggs, poultry, milk and milk products -Nuts, dried beans, dried peas, and lentils contain a lot of protein also. -10-35% of diet needs to be protein
-Helps maintain body temperature, protect your nerves, and form your cells. -20-35% of daily intake -primarily unsaturated fat
-MONOUNSATURATED FATS- olive oil, peanut oil, and canola oil -POLYUNSATURATED FATS- corn oil, soybean oil, and seafood. -balancing of the 2 is important for cardiovascular health
-ANIMAL FATS -lard and dairy products -too much can lead to heart disease -TRANS FAT -when manufacturers add hydrogen to the fat molecules in vegetables oils. -foods that contain these stay fresher longer
-CHOLESTEROL -waxy-fatlike substance that is only found in animal products. Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones and substances that aid in the digestion of fat. -your liver can make all of the cholesterol your body needs, so its not a necessary part of your diet. -when to much cholesterol is in the bloodstream it causes plaque to form on the walls of arteries. Heavy build up causes blockages which in turn causes heart attack
-Write this down in the notes box!!
SAMPLE CALCULATIONS WORKSHEET
-Dehydration -very heavy perspiring or severe diarrhea -a serious reduction in the body’s water content -Symptoms of dehydration -weakness -rapid breathing -weak heartbeat -dizzy, lathargic -Female teen -at least 10, 8oz glasses of water a day -Male teen -at least 14, 8oz glasses of water a day -A person can lose 4 cups of water during every hour of exercise
WORKSHEET 5 WORKSHEET 6
-Minerals occur naturally in rocks and soil. Plants absorb these minerals through the soil and animals obtain these nutrients by eating these plants or eating an animal that has eaten these plants, then we eat these plants and animals. -24 different minerals have been shown to be essential for good health. There are 7 you need in significant amounts- Ca, Na, K, Mg, P, Cl, S. The others are only needed in trace amounts.
Helps with functioning of your nervous system. Good sources of Calcium-Dairy products of course but some people cannot digest dairy products so what can they eat to get Ca? -Beet greens, collard greens, broccoli, and tofu A lack of Ca can lead to osteoporosis-bones gradually weaken usually a disease of older people but what you do now can affect what happens as you get older. 85% of girls do not get enough Ca in their diet.
-Necessary for healthy red blood cells -Women need extra iron because they lose iron during menstruation -Boys and girls need iron to build muscle mass -Not getting enough iron may cause anemia. -a condition in which the red blood cells do not contain enough hemoglobin -anemics are often weak and tired, may become sick easily.
Potassium and Sodium work together to maintain water balance in the body People who consume enough potassium each day generally have lower blood pressure than people who do not Foods rich in potassium: baked potatoes, spinach, bananas, dried fruits, oranges, soybeans, tomato products, milk, and carrots.
-Helps build bones and proteins -Helps with energy metabolism -Muscle contraction Sources: -leafy green vegetables -legumes -nuts -whole-grain food Another Mineral -Sodium: most people consume to much sodium. Table salt or NaCl is a major source of sodium. Helps functioning of the heart. Aids in water balance. Too much sodium can cause blood pressure problems. Can raise blood pressure. -Fluoride: helps form strong teeth and bones can get it from fish and water. -Chlorine: Helps maintain water balance and aids with digestion. Can get it from table salt, soy sauce and processed foods.
-required in small amounts -assists in many chemical reactions in the body -Vitamins do not directly provide the body with energy -Instead vitamins help with various processes in the body including the use of other nutrients.
Not stored in the body for future use. Must eat foods with these vitamins everyday
Aids in bone, teeth, and skin formation resistance to infection Sources: citrus fruits, green vegetables, melons, potatoes, and tomatoes.
B1-Thiamin- aids in nervous system function B2-Riboflavin- aids in metabolism of carbs, proteins, and fats B3- Niacin- aids in metabolism B6-Pyridoxine- aids in metabolism of carbs, proteins, and fats B12-Cobalamin- maintains healthy nervous system and red blood cells Pantothenic acid-aids in metabolism Folic Acid (folate)- aids in formation of red blood cells and protein Biotin- aids in metabolism
Maintains healthy skin, bones, teeth and hair Aids in vision in dim light Sources: liver, eggs, cheese, milk, and yellow, orange and dark green vegetables and fruit
Maintains bones and teeth Helps in the use of Ca and phophorous Sources: milk, eggs, liver, and sunlight Vitamin E -aids in maintenance of red blood cells, vitamin A and fats -Sources: margarine, vegetable oil, whole grains, legumes, green leafy vegetables Vitamin K -aids in blood clotting -Sources: green leafy vegetables, potatoes, liver
What can make the healthy choices unhealthy? What can make the unhealthy choices healthy? Mayo, cheese, loaded baked potato, salad dressing, toppings Baked instead of fried