Transcript Nutrition & Eating Disorders

Nutrition & Eating
Disorders
Nutrition
 Study of what people eat and of eating
habits and how these affect their health
The Foods You Choose
 How do these factors influence your
decisions?
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Personal Preferences
Cultural Background
Time and Convenience
Friends
The Media
Reading a
Food Label
 Food Label
 Panel of nutrition
information required on all
processed foods regulated
by the Food and Drug
Administration
 Nutrition Facts
 Title of information panel
that is required on most
foods
Serving Size
 Serving Size: is the listing of food that is
considered a serving
 Provided in familiar units, such as cups or
pieces, followed by the metric amount, e.g.,
the number of grams
 Serving per container: listing of number of
servings in container or package
Calories
 Calories provide a measure of how much energy you get from a
serving of the food.
 Calories: number of calories in 1 serving
 The General Guide to Calories provides a general reference for
calories when you look at a Nutrition Facts label. This guide is
based on a 2,000 calorie diet.
 General Guide to Calories
 40 Calories is low
 100 Calories is moderate
 400 Calories or more is high
Look at Fat, Cholesterol,
& Sodium per serving
 % Daily Value: Based
on 2000 calorie diet
 Eating too much fat,
saturated fat, trans fat,
cholesterol, or sodium
may increase your risk of
certain chronic diseases,
like heart disease, some
cancers, or high blood
pressure.
Daily Value
 % Daily Values
 5% or less is LOW
 20% or more is HIGH
 The %DV helps you
determine if a
serving of food is
high or low in a
nutrient
Fiber, Vitamins, & Minerals
Dietary Fiber: Aim for
25g/day
Vitamins and Minerals:
Aim for 100% of DV
through a wide
variety of foods
Food Labels
 Ingredients listing: list of ingredients in
a food. The ingredients are listed in order
of quantity in food, the most to least.
 Food additives: substances intentionally
added to food
 Enriched food: nutrients lost during
processing are added back into food
Food Labels:
Nutrient and Health Claims
 …Free
 Fat free: contains less than 0.5 g fat
 Sugar free: contains less than 0.5 g sugars
 Low in…
 Low in calories: contains less than 40 calories
 Low in sodium: contains less than 140 mg of sodium
 High in…
 High in Vitamin C: one serving provides 20% or
more of the DV of vitamin C
Food Labels:
Nutrient and Health Claims
 Light
 Contains 50% less fat or at least 1/3 fewer calories
then regular version of product
 Excellent source of…
 Excellent source of calcium: one serving provides
20% or more of the DV 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
fats and cholesterol
Nutrients
 Nutrients are substances that the body
needs to regulate bodily functions,
promote growth, repair body tissues, and
obtain energy.
 Six classes of nutrients: carbohydrates,
fats, proteins, vitamins, minerals, and
water
Energy Nutrients
 Why do we need energy?
 Your body needs energy for everything you do:
running, playing an instrument, even sleeping.
 You need energy to maintain your body temperature
and keep your heart beating
 Energy nutrients provide calories
 Energy nutrients include carbohydrates, proteins
and fats
 Calorie: unit for the amount of energy released
when nutrients are broken down
Energy Nutrients:
Carbohydrates
 Carbohydrates supply 4 calories of energy per
gram (4kcal/gram of carbohydrates)
 Recommended daily intake: 45-65% of daily
calories
 Two Types:
 Simple
 Complex
Simple & Complex
Carbohydrates
 Simple Carbohydrates
 Sugars that naturally occur in fruits, vegetables and
milk
 Added sugars to manufactured foods such as
cookies, candies, soft drinks
 Complex Carbohydrates
 Starches, found in plant foods, such as potatoes,
grains, rice, oats, corn, and wheat products
 Complex carbohydrates take longer for your body to
metabolize than simple carbohydrates
Carbohydrates
 Fiber: a type of complex carbohydrate that can
not be broken down by the body
 Fiber passes through your body without being
digested
 Benefits of a high fiber diet include
 Helps prevent constipation
 May reduce risk of colon cancer
 May help prevent heart disease
 Fiber is found in whole grain breads and
cereals, vegetables, fruits, nuts, beans and
seeds
Fats
 Fats supply your body with energy, form
your cells, maintain body temperature,
and protect your nerves.
 9 calories/gram of fat
 Recommended Daily Intake: 20-35% of
daily calories, primarily from unsaturated
fat
Fats
 Unsaturated Fat aka “Good Fat”
 Important for cardiovascular health & can help fight
heart disease
 Found in plant products
 Monounsaturated & Polyunsaturated fats
 Mono: olive oil, peanuts, and canola oil
 Poly: safflower, corn and soybean oil, and seafood
 Saturated Fats aka “Bad Fat”
 Too much can lead to cardiovascular disease
 Solid at room temperature
 Found in animal fats, lard, and dairy products
Proteins
 Proteins most important function is their role in the
growth and repair of your body’s tissues
 Great sources: meats, eggs, poultry, milk, milk
products, nuts, dried beans, dried peas, and lentils.
 4 calories/gram of protein
 Recommended Daily Intake: 10-35% of daily calories
Proteins
 Proteins are made up of amino acids
 There are 20 different amino acids; 9 are essential,
meaning you must get them in your diet, the other
11 your body can manufacture from your diet
 Complete Proteins: contain all 9 essential amino
acids
 Meats & fish
 Incomplete Proteins: Lacks 1 or more of the
essential amino acids
 Plant sources, such as beans
Food Log Activity
 Create a food log by folding a paper in half
 Day & Date
 Time: List all food that you ate, including
serving size (cups, pieces, tablespoons, etc),
how it was prepared (grilled, fried, homemade,
canned or fast food), and condiments added
(salt, mustard, mayo, butter, etc)
 food diary example
 Food Log Rubric.doc
Vitamins
 Vitamins do not provide energy, but they
help with various processes and
chemical reactions in the body
 Fat-soluble vitamins: dissolve in fat
 Vitamins A, D, E, & K
 Occur in vegetable oils, liver, eggs and
certain vegetables
 Can be stored by the body in fat
Vitamins
 Water-soluble vitamins: dissolve in water
 Vitamin C and all B vitamins
 Occur in fruits, vegetables and other sources
 Can not be stored by the body, therefore it is
important to eat foods that supply them
every day
 Antioxidants: Help protect healthy cells
from the damage caused by normal
aging processes and certain cancers
 Vitamin C & E are most powerful antioxidants
 Berries, broccoli, tomatoes, whole grains, seeds, nuts
and peanut butter
Minerals
 Minerals do not provide energy, but they
perform a wide variety of functions within your
body and are essential for good health
 Significant amounts: Calcium, sodium,
potassium, magnesium, phosphorus, chlorine
and sulfur are need in significant amounts
 Trace amounts: Iron, fluorine, iodine, copper,
and zinc
Minerals
 Calcium
 Function: helps build and maintain bones & teeth
 Source: milk, dark leafy greens, legumes
 Potassium
 Function: helps maintain water balance and make protein
 Source: vegetables, fruits, meat, poultry and fish
 Iron
 Function: necessary for healthy red blood cells
 Source: red meat, seafood, legumes, fortified cereals
 Sodium
 Function: helps maintain water balance, heart and nerve
function
 Source: table salt, processed foods, soy sauce
Water
 About 65% of your body weight is water
 Water does not provide energy, but is essential
for all life processes, including energy
production
Water is also important because:
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Makes up a basic part of blood
Helps with waste removal
Regulates body temperature
Cushions spinal cord and joints
Water
 Females, 14-18 years old: need at least
10- 8 ounce cups of water
 Males, 14-18 years old: need at least 148 ounce cups of water
 Water can be consumed in fruits,
vegetables, juices
Water
Dehydration: a serious reduction in body’s water
content
 Symptoms: weakness, rapid breathing, a weak
heart beat
 Drinks that contain caffeine-coffee, tea and
soda- contribute to the amount of water your
body excretes, so avoid these beverages
“MyPyramid Plan”
 MyPyramid Plan is based on an
individual’s age, sex, and activity level
 The pyramid includes physical activity as
an important part of staying healthy
Food Guide Pyramid
http://www.gcsnp.org/powerpoint/Food%20Guide%20Pyramid.ppt
Food Guide Pyramid
The new pyramid helps us…
 Make smart choices from every food group
 Find our balance between food and physical
activity
 Get the most nutrition out of our calories.
The New Food Guide Pyramid has
six food groups…
Grains
Vegetables
Fruits
Milk Group
Meats and Beans
Oils
• Any food made from: wheat, rice, oats,
cornmeal, barley, or other cereal grain.
• Whole grains contain the entire grain kernel.
• Refined grains have been milled, which
removes the bran and germ from the
grain.
• This improves the texture and shelf-life, but
removes the fiber, iron, and B vitamins from the
final grain product.
Grains
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brown rice
bulgur
oatmeal
popcorn
corn tortillas
couscous
grits
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pasta
pita bread
whole wheat bread
pretzels
quinoa
sorghum
millet
Any vegetable or 100% vegetable juice
counts as a member of the vegetable group.
Vegetables can be:
• raw or cooked
• fresh or frozen
• dried
Remember to eat a variety of vegetables.
Vegetables
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Broccoli
spinach
collard greens
squash
sweet potatoes
pumpkin
corn
artichokes
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asparagus
beets
cauliflower
eggplant
cucumbers
bell peppers
potatoes
onions
Any fruit or 100% fruit juice counts as part of
the fruit group.
Fruits can be:
• fresh
• canned
• frozen
• dried
Eat different colored fruits to add variety to
your diet and limit fruit juices.
Fruits
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apples
avocados
bananas
blueberries
cherries
lemons
grapes
watermelon
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oranges
nectarines
peaches
limes
plums
pineapple
papaya
guava
All fluid milk products and many foods made
from milk are part of the milk group.
The milk is a good source of calcium,
vitamin D, and riboflavin.
Try to choose milk group choices that are:
• fat-free
• low-fat
Milk Group
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milk
flavored milk
puddings
ice cream
frozen yogurt
yogurt
ricotta cheese
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cottage cheese
processed cheese
cheddar cheese
mozzarella cheese
parmesan cheese
Swiss cheese
soy milk
• All foods made from meat, poultry, fish, dry
beans or peas, eggs, nuts, and seeds are
included.
•Most meat and poultry choices should be lean
or low-fat.
•Fish, nuts, and seeds contain healthy oils, so
choose them frequently.
Meat Group
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lean cuts of beef
lean cuts of pork
chicken
turkey
eggs
almonds
peanuts
Garbanzo beans
lentils
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lean ground beef
lean ground pork
salmon
halibut
tuna
swordfish
shrimp
scallops
crab
•Oils are fats that are liquid at room temperature.
•Oils come from many different plants and from fish.
•Oils are generally high in monounsaturated and
polyunsaturated fats. These fats are
healthy.
•Consumes most of fats from fish, nuts and vegetable
oils
•Limit solid fats, such as butter, stick margarine,
shortening & lard
Oils
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canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
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mayonnaise
salad dressings
soft tub margarines
some fish
Sunflower oil
Recommendation: Use sparingly
Physical activity simply means to move the body
so it uses energy.
For health benefits, physical activity should be
moderate to vigorous for at least 30 minutes
a day.
This is the most important change to the food
guide pyramid.
Physical Activities
Moderate:
 walking briskly
 hiking
 gardening
 dancing
 golfing
 bicycling
 weight training
Vigorous:
 running
 swimming
 aerobics
 competitive
basketball
 walking fast
 weight lifting
These components make up…
Recommended Servings
per Day for 16-Year Olds
 Sedentary: Male/Female
 Grains: 8 ounces/6 ounces
 Vegetables: 3 cups/2 ½ cups
 Fruits: 2 cups/1 ½ cups
 Milk: 3 cups/3 cups
 Meats & Beans: 6 ½ ounces/5 ounces
Recommended Servings
per Day for 16-Year Olds
 Moderate Activity: Male/Female
 Grains: 10 ounces/6 ounces
 Vegetables: 3 ½ cups/2 ½ cups
 Fruits: 2 ½ cups/2 cups
 Milk: 3 cups/3 cups
 Meats & Beans: 7 ounces/5 ½ ounces
Recommended Servings
per Day for 16-Year Olds
 Active Male/Female
 Grains: 10 ounces/8 ounces
 Vegetables: 4 cups/3 cups
 Fruits: 2 ½ cups/2 cups
 Milk: 3 cups/3 cups
 Meats & Beans: 7 ounces/6 ½ ounces
The Dietary Guidelines for
Americans
 The Dietary Guidelines provide
information about how to make smart
food choices, balance food intake with
physical activity, get the most nutrition
out of the calories you consume, and
handle food safely
Making smart food
choices
 Eat a wide variety of foods
 Include whole-grains, vegetables and fruits
which are rich in complex carbohydrates and
fiber
 Choose low-fat & fat-free milk products which
provide calcium, which is needed to prevent
bone loss; and help keep cholesterol down and
reduce your risk for heart disease
Balance Food & Physical
Activity
 The Dietary Guidelines recommends that
teenagers be active for at least 60
minutes on most days
Get the Most Nutrition Out
of Your Calories
 Choose foods that are nutrient dense
 Nutrient-dense foods contain lots of vitamins
and minerals relative to the number of
calories
 Nutrient-dense foods are low in saturated
fat, trans fat, added sugar, and salt
 Examples: lean meats, fish, poultry, &
legumes
Handle Food Safely
 Prevent food-borne illnesses by following these
steps
 Keep your hands and surfaces that come in contact
with food clean
 Separate raw and cook foods while preparing or
storing them
 Cook meat, poultry, and fish to safe internal
temperatures
 If food is perishable, chill it right away
 Thaw foods in the refrigerator, not on the counter
Using the Food Guidelines:
Meals
 Breakfast: Don’t skip breakfast; choose wholegrain cereals, low fat milk or yogurt. Limit
pastries, eggs, and bacon
 Lunch: focus on whole grains, fruit, and
vegetables. Use mustard or ketchup instead of
mayo. Try low-fat cheese on pizza
 Dinner: Trim excess fat from meats. Instead of
fried meats or fish, try them grilled. Choose
low-fat dressing, and limit butter.
Using the Food Guidelines:
Snacks
 Choose foods with high nutrient density
 Try satisfying your sweet tooth with fruit
instead of cookies
 Make a whole-grain bagel, not a donut,
your after-school treat
 When you go to the movies, choose
unbuttered popcorn
Using the Food Guidelines:
Eating Out
 Substitute low-fat milk, water, or fruit juice for
shakes and soft drinks
 Select the salad bar or broth-based soups in
place of fries or onion rings. But go easy on
the dressings, cheese, bacon bits, and
croutons
 Choose a items that are grilled, steamed or
broiled; not fried
 Ask your server to put half of your meal in a togo container at the beginning of your meal
Choosing Food Wisely
How many of these statements are true for you?
1.
2.
3.
4.
I eat when I am bored.
I eat when I feel stressed.
I eat when I am out with friends.
I eat when I am watching television, listening to
music, or just sitting around
5. I eat when I feel sad or depressed.
What do your responses tell you about your eating
patterns?
Evaluating Food Choices
 When choosing foods, it is important to
read and evaluate the information on the
food label; which includes nutrient facts,
nutrient and health claims, Daily Values
and freshness dates
Media influences on
our food choices
How does the media influence your
food choices? What types of
advertisements do they use to
persuade you to buy their products?
How many logos do you
know?
Fill in the ________.
1. “I’m _____ it.”
2. “Melt in your ____ not in your ______.”
3. “Does a ____ ______. ”
4. “We do ______ right”
5. “Better ______ better pizza”
6. “Think _____ the bun.”
7. “ Kids_________, mother ______.”
8. “Betcha you can’t eat just ____”
9. “Make _____ Yours”
10.“Not to heavy, not to lite, its just
______.”
Fill in the BLANK
1. “I’m Lovin’ it”
-McDonalds
2. “Melt in your Mouth not in your Hand”
-M and M’s
3. “Does a Body Good”
-Milk
4. “We do Chicken right”
-KFC
5. “Better Ingredients better pizza”
-Papa Johns
6. “Think Outside the bun”
-Taco Bell
7. “ Kids Tested, mother Approved”
-KIXX
8. “Betcha you can’t eat just One”
-Lays
9. “Make Herr’s Yours”
-Herr’s Potato Chips
10. “Not to heavy, not to lite, its just Right”
-Kellogg’s
How much do I need:
 Amounts of essential
nutrients varies for all
humans
 Our needs are based on:
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Age
Sex
Growth Status
Body Size
Genetic Traits
Presence of Condition
 Examples
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Pregnancy
Breast feeding
Illnesses
Drug Use
Exposure of
Environmental
Contaminants
Malnutrition and Diseases
 Means poor nutrition
 Improper, insufficient
or over-nutrition
 Lack of sufficient
nutrients to maintain
healthy body
functions
 Lack of calories,
protein, vitamins, or
trace minerals
What are some health risks
associated with a poor diet?
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Cancer
Heart Disease
Obesity
Diabetes & Hypoglycemia
Osteoporosis
Diet & Cancer
 To reduce the risk of developing cancer,
practice the following dietary guidelines:
 Avoid Obesity
 Eat several servings and a variety of fruits and
vegetables each day
 Eat fiber-rich foods, such as whole grain cereals,
legumes, vegetables and fruits
 Limit saturated fat intake
 Limit consumption of foods that are smoked or
salted
 Do not drink alcohol as a teenager
Diet & Cardiovascular Disease
 Limit saturated fat intake and foods high
in cholesterol
 Increase your intake of foods and drinks
that contain antioxidants
 Limit your intake of sodium
 Body only need 3 grams/day
Diet & Obesity
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Body weight that is 20 percent or more than desirable body
weight
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Availability of inexpensive, energy dense, and nutrient poor
foods has contributed to the rising numbers of obese children,
teenagers and adults
Problems associated with obesity:
1.
2.
3.
skeletal problems
increase in heart rate and blood pressure
increased risk of developing cardiovascular diseases, high blood
pressure, diabetes, and certain types of cancer
Diabetes & Hypoglycemia
 Diabetes: a disease in
which the body produces
little or no insulin
 Insulin: a hormone that
regulates the blood
sugar level.
 Hypoglycemia: a
condition in which the
pancreas produces too
much insulin, causing
the blood sugar level to
be low
 Type 1: Insulin
dependent, usually
affects younger people
 Type 2: Non-insulin
dependent, usually
affects older people,
treated with diet and
exercise
 Symptoms: feeling unwell,
tired, excessive thirst,
frequent urination
Diet & Osteoporosis
 Osteoporosis: a
decrease in the density
in bone
 Females are 10x more
likely to have severe
osteoporosis than are
men
 Deficiency in calcium,
increases the risk for
osteoporosis
Nutrition & your health
 Think of your body as a machine
 Lifestyle exerts the strongest overall
influence on health and longevity
 Behaviors that constitute our lifestyle: diet,
smoking, illicit drugs, excessive drinking, level of
physical activity, psychological stress and sleep
 WE CAN CONTROL ALL OF THE ABOVE
Eating Disorders
A mental disorder that reveals itself
through abnormal behaviors related
to food. Eating disorders are more
than just food; they are about
emotions, thoughts and attitudes
Warm-up
 Fact or Myth: Eating disorders affect only
females.
 Myth: Eating disorders affect females more
than males, but males do develop eating
disorders. Because of this myth, males are
less likely to seek help for an eating disorder.
 What factors other than gender might keep
someone from seeking help for an eating
disorder?
Body Image
 Body image is the
perception a person
has of his or her
body appearance
 Dove Commercials
 http://www.dove.us/
Anorexia Nervosa
 A person with anorexia nervosa does not
eat enough food to maintain a healthy
weight.
 Possible Causes
 Lack of chemical that regulates mood
 Low self-esteem or desire to please others
 History of troubled relationships
Anorexia Nervosa
 Symptoms include:
 weight loss, slowed heart & breathing rates, dry
skin, lowered body temperature, and growth of fine
body hair.
 Loss of menstrual period in females.
 Health risks
 Starve to death
 Lack of essential minerals can cause heart to stop
Anorexia Nervosa:
Treatment
 People with anorexia usually deny their
problem and need encouragement to get
help
 Doctors, nurses and dietitians work
together to stop weight loss and change
the person’s eating habits
 Mental health work to address underlying
emotional problems
Journal – Day 2
 Would you consider plastic surgery or other
drastic steps to enhance your appearance?
Why or why not?
 How do we(society) & you hinder or hurt
others in relation to body image…ie: comments, stress
importance of things
 How can you/we help make our society’s
body image better? What will YOU DO?!
Bulimia
 People who have bulimia go on uncontrolled eating
binges followed by purging, or removing, the food from
their bodies. They purge the food by making
themselves vomit or by using laxatives.
 Most people with bulimia maintain their weight within
their normal range
 Possible causes: same as anorexia, plus
 Purge because they feel better emotionally
 Purge because they are concerned about weight gain
Bulimia
 Possible signs of Bulimia
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Unable to control eating binges
Eating too much food too quickly
Eating in private
Cycles of weight gain and loss
Bathroom visits right after eating
Hoarding or storing food
Bulimia
 Health risks
 Dehydration, kidney damage, and lack of
necessary vitamins and minerals
 Stomach acid in vomit irritates the throat and
erodes the enamel from teeth
 Depression and risk of suicide
Bulimia
 Treatment
 People with bulimia are aware of their
problem, but are unable to control their
behavior. Often ashamed to seek help.
 Mental health professionals, dentists, and
team of doctors
Binge Eating Disorder
 An eating disorder in which a personal
regularly has an uncontrollable urge to eat
large amounts of food, but without purging
 People with binge eating disorder cannot stop
eating even when they are full.
 They may intend to eat two slices of bread and
end up eating the entire loaf of bread
Binge Eating Disorder
 Possible Causes:
 Eat to avoid dealing with difficult emotions, such as
anger, or with stressful situations
 Use food to provide temporary relief
 Binges can lead to depression and guilt
 Health Risk:
 Excess weight gain & unhealthy dieting
 Greater risk for diabetes & high blood pressure
Binge Eating Disorder
 Treatment
 Learn how to control their eating
 Eat slowly and deliberately
 Address underlying emotional issues
Eating Disorders and
Sports
 Some athletes are at risk for an eating
disorder because their sport has rules
about weight or are based on body
appearance
 Name some sports where athletes may
be at risk for developing an eating
disorder and Why?
Body Dysmorphic Disorder
 A psychological condition in which a
person’s dissatisfaction with how he or
she looks consumes his or her daily life
 When the Mirror Lies by Natalia Sylvester