UNIT 3 OUTLINE

 Nutrition- The process by which your body takes in and uses food.
 Calorie- unit of heat used to measure the energy your body uses and the
energy it receives from food.
o In other words … The energy your body received from food is measured
in calories
o The more active you are, the more calories you need!
 3500 Calories= 1 pound of fat
 Healthful foods provide fuel for physical activities, help you stay mentally
alert, and keep you looking and feeling your best.
 Nutrition also affects your lifelong health because it can help you avoid or
decrease risk of developing:
o Cardiovascular disease
o Certain Cancers
o Stroke
o Osteoporosis
 Hunger: Body’s NEED for food (lightheaded or tired)
 Appetite: Desire for food (influenced)
 Food and Emotions:
o People sometimes eat in response to an emotional need
 Stressed
 Frustrated
 Lonely or sad
o Or snack out of boredom or use food as a reward
 o Can lead to weight gain
 Food and Your Environment:
o Family and culture
o Friends
o Time and Money
o Advertising
 6 types of Nutrients
o 3 types- Provide energy
 Fats, Carbs, Proteins
 Each gram of carbohydrate or protein provides 4 calories of
energy
 Each gram of fat provides 9 calories
 Body uses these nutrients to build, repair, and fuel itself.
o 3 types- Do not provide energy but Provide a variety of other functions
 Vitamins, minerals, and water
 Each vitamin and mineral perform a different function in
the body.
 Carbohydrates:
o Starches and sugars found in foods, which provide your body’s main
source of energy.
o Most of Carbs are broken down into glucose (simple sugar) which is the
main source of fuel for the body’s tissues.
o 3 types:
 Simple- sugars (fructose found in fruits), and lactose (milk)
  Complex (starches)- Long chains of sugar linked together.
Common sources include grains, grain products (bread and
pasta), beans, and root vegetables (potatoes)
 Fiber – tough complex carb that the body cannot digest
 Moves waste through your digestive system
 Eating foods high in fiber can help you feel full and may
reduce risk of Cancer, Heart Disease, and Type 2 Diabetes.
o Proteins
 Nutrients the body uses to build and maintain its cells and
tissues.
 Muscles, bones, skin, and internal organs are all constructed of
protein
 Made up of chemicals called amino acids
 Body uses about 20 amino acids found in food
 You produce all except 9
o These 9 are called essential amino acids because
body must get them from
 Other proteins are from animal sources
 Meat, eggs, dairy products, and soy
 Sometimes called complete proteins because they contain
all 9 essential amino acids
 Hemoglobin- Protein in red blood cells that carries oxygen to all
body cells
o Fats:
 Body needs certain amount of fat to function properly
 Provides a concentrated form of energy
  Essential fatty acids are also important to brain development,
blood clotting, and controlling inflammation.
 Help maintain healthy skin and hair
 Also absorb and transport fat-soluble vitamins (A,D,E,and K)
through bloodstream
 3 types of fat
 Unsaturated Fat
o Vegetable oils, nuts, and seeds
o Eating in moderate amounts may lower risk of heart
disease
 Saturated Fat
o Found mostly in animal-based foods such as meat
and many dairy products as well as a few oils (palm,
coconut, and palm kernel)
o Consuming TOO many may INCREASE risk of heart
disease
 Trans Fat
o Formed by a process called hydrogenation (causes
veg oil to harden)
o Found in stick margarine, many snack foods, and
packaged baked goods (cookies and crackers)
o Can RAISE your total blood cholesterol level which
increases risk of heart disease.
o Vitamins:
 Compounds found in food that help regulate many body
processes
 Vit C, folic acid, and B vitamins are water soluble
  Body doesn’t store these vitamins
 Any unused amounts are removed by the kidneys
 A,D,E and K are fat-soluble
 Stored in fat for later use
o Minerals:
 Elements found in food that are used by the body
 Body cannot produce minerals
 Calcium is very important
 Supports bone health
 Eating calcium rich foods reduces risk of osteoporosis
 Bone mass builds up most rapidly between the ages of 10 and
20
 Reaching peak at 30
 Eating Calcium rich foods as a teen can protect your health
down the road!!!
o Water:
 ESSENTIAL for most body functions
 Moving food through the digestive system
 Digesting carbs and protein, and aiding other chemical
reactions in the body.
 Transporting nutrients and removing wastes.
 Storing and releasing heat
 Cooling the body through perspiration
 Cushioning the eyes, brain, and spinal cord
 Lubricating the joints
  The more active you are, the more water you need
 If you feel thirsty, you waited too long to take in fluids
 Caffeine is a substance that eliminates water from your body
 In other words, caffeinated drinks make you dehydrated

 MyPlate:
o Important points
 Balancing calories
 Physical activity
 Enjoy food, but eat less
 Hunger and fullness cues
 Avoid over-sized portion
 Smaller dishes/glasses
o Increase
 Vegetables
 Fruits
 Whole grains
 Fat free or 1% dairy products
 Choose red, orange, dark green vegetables
 Tomatoes, sweet potatoes, broccoli
 Add fruits as main dish or dessert
 More whole grains instead or refined
o Reduce
 High in solid fats
  Added sugars and Salt
 Over the Years:
o Portion sizes of everything have grown majorly
o 1970’s
 47% Americans were overweight/obese
o Now
 68% are overweight/obese
o Increase sizes
 Higher calories
 Eat more
 Distort perceptions of appropriate food quantities
o Sedentary lifestyles
 REMEMBER:
o Eating breakfast is the most important
 Children who eat breakfast typically do BETTER in school and are
LESS likely to be overweight!!
 PORTION SIZE MATTERS!!!!
o Think of common objects
o Baked potato Computer mouse
o Meat Deck of cards
o Rice Tennis ball
o Cheese 1-inch dice
 Tips on eating out
o AVOID
  Creamier sauces and toppings
o Try grilled, broiled, roasted, or flamed
o SMALLER PORTIONS
 Take some home or split with a friend
o Substitute High Fat for healthy
 Salad, baked potato, steamed vegetable
o Low Fat
 Avoid breaded, batter-dipped, fried foods
 Food Labels
o Required by law--- Know 5
o Nutrition Facts- Serving Size, Calories, Calories from fat
o Grams-Calories- Fat- 9 kcal, Protein- 4 kcal, Carbohydrate- 4 kcal
o Ingredient List- Descending order regarding amount
 Maintaining a Healthy Weight:
o You maintain your weight by taking in as many calories as you use
o Metabolism The process by which the body breaks down substances
and gets energy from food—converts the food you eat into fuel
 Breakfast kick starts your metabolism for the day
o BMI Body Mass Index
 Measure of body weight relative to height
 GUIDE!!!!!!! It Does NOT factor in muscle and body shape!
 Skin-fold testing is a more accurate form of BMI
 Should be performed by a qualified professional
 Body Image:
o The way you see your body
o Peers can influence body image Overweight/underweight teens may
feel pressured by their friends and others to look a certain way.
o Where does body image come from?  Some teens compare bodies to
athletes, models, or actors
o FAD DIETS
 Weight loss plans that tend to be popular for only a short time.
 Neither safe no reliable ways to lose weight.
 People may lose weight and then gain it back after the diet
 Cycle is called weight cycling
 May restrict foods that you eat, making it difficult to stay on
them for a long time
 Types of FAD Diets
 Miracle Foods, magic combinations, liquid diets, diet pills,
fasting etc
 Recognizing FAD Diets
 Plans that do not follow MyPyramid/MyPlate Guidelines
may deprive your body of nutrients
 Plans that promise ultra-fast weight loss (more than 2lbs a
week) are likely unsafe or ineffective
 Plans that promise you can lose weight without boosting
your physical activity
 WATCH OUT for : Effortless, guaranteed, miraculous,
breakthrough, ancient, or secret.
o Eating Disorders
 Extreme and dangerous and eating behaviors that require
medical attention.
  Classified as mental illnesses-- often linked to depression, low
self-esteem or troubled personal relationships
 Anorexia- an eating disorder in which an irrational fear of
weight gain leads people to starve themselves
 Mainly affects girls and young women.
 People with anorexia see themselves unrealistically
overweight even when they are dangerously thin.
 Many with anorexia develop obsessive behaviors related
to food such as—
o Avoiding food and meals
o Eating only a few kinds of food in small amounts
o Weighing or counting the calories in everything they
eat
o Exercising excessively
o Weighing themselves repeatedly
 Health risks related to Anorexia Nervosa include
malnutrition and starvation.
 Bulimia Nervosa
 Eating disorder that involves cycles of overeating and
purging, or attempts to rid the body of food.
 During the binge they may feel out of control, often
gulping down food too fast to taste
 After binge they purge, forcing themselves to vomit or take
laxatives to flush the food out of their system
 100% of calories consumed does NOT get removed in this
process
 Binge Eating Disorder
 o An eating disorder in which people overeat compulsively.
o Binge in a way people with bulimia do
o Do not occur as frequently as binges associated with bulimia.
o Binge eating is more common in males than any other eating disorder,
accounting for more than 1/3 of all cases.
o People with Binge eating disorder do NOT purge.
o ConsequencesBecoming overweight or obese
 Seeking Help:
o Eating disorders are SERIOUS and DANGEROUS Illnesses
o Medical help may include: Counseling, nutritional guidance, a Dr.’s
care, and in extreme cases- hospital care.
o Anorexia- to restore patient’s body weight to healthy level
 Also receives psychological and family therapy
o Bulimia- to break the cycle of binging and purging
 Behavioral therapy can sometimes help followed by
psychotherapy
 Similar treatment for Binge Eating Disorder
 Vegetarian Diets
o A vegetarian is a person who eats mostly or only plant-based foods.
o Several different types of Vegetarianism
o Strictest kinds are known as Vegans
o Different types are:
 Lacto-ovo: eat Dairy foods and eggs
 Lacto-Veg- add dairy foods to diet
 Ovo Veg- include eggs in diet
 o Reasons to be a vegetarian:
 Religious, cultural, or economic…maybe even prefer veg foods
o Advantages:
 Lower in saturated fat and cholesterol
 higher in fiber
 May help reduce the risk of cardiovascular disease and some
types of cancer.
o Disadvantages:
 Tend to be lower in nutrients
 Protein, iron, zinc, calcium, and some B vitamins.
 B12 is only found in animal based foods
 Health Conditions:
o The foods people eat can trigger certain diseases or health conditions.
 Diabetes
 Food Allergies
 Lactose Intolerance
 Celiac Disease
 High Blood Pressure
 High Cholesterol
 Nutrition for athletes
o Eating right affects an athlete’s performance.
o Most important difference is when you are very active, you need more
calories to provide additional fuel.
o Athletes need more protein and carbs than inactive people.
 o May also need more calories from nutrient dense foods and foods
higher in carbs.
o Eating before a competition proves your body with energy it needs to
get through the competition.
 Benefits of Physical Activity
o Physical Activity benefits all aspects of your health
o Any form of movement that causes your body to use energy
o Benefits about every system in your body and also benefits your
mental/emotional and social health
o PA doesn’t just mean “working out”
 It also includes: walking, cleaning your room, playing sports with
your friends..etc
 Physical Fitness
o The ability to carry out daily tasks easily and have enough reserve
energy to respond to unexpected demands.
o Teens should try at least 60 minutes a day
 Elements of Fitness
o There are 5 elements of fitness that affect your health in different ways
o Cardiorespiratory Endurance
 The ability of your heart, lungs, and blood vessels to send fuel
and oxygen to your tissues during long periods of moderate to
vigorous activity.
 Good cardio resp. health lowers your risk of cardiovascular
disease.
 Testing Cardiorespiratory Endurance
 3 Minute Step Test
 o Step up and down on a bench for 3 minutes
o Take pulse
o Muscular Strength
 Amount of force your muscles and exert
 Test Muscular Strength AND Endurance
 Partial Curl-ups
 Number you can do without tiring is a measure of your
abdominal strength and endurance
 Right-angle Push-ups
o Tests your upper body strength and endurance
o Push-up every 3 seconds until you can no longer
maintain this pace

o Muscular Endurance
 Ability of your muscles to perform physical tasks over a period of
time without tiring.
o Flexibility
 Ability to move your body pars through their full range of
motion
 Measure Flexibility
 Sit and reach test
o Body Composition
 Ratio of fat to lean tissue in your body

 Getting Fit:
 o Aerobic Exercise:- all rhythmic activities that use large muscle groups
for an extended period of time.
 Raises your heart rate and increases your body’s use of oxygen

o Anaerobic Exercise- involves intense, short bursts of activity in which

the muscles work so hard that they produce energy without using
oxygen. (Sprinting and lifting weights)

 Planning a personal activity program

o Choose activities that you enjoy and that you can realistically do.
o Following factors may affect your choice:
 Cost
 Where you live
 Schedule
 Fitness Level
 Overall health
 Personal Safety
 Principles of building fitness
o Effective fitness plans focus on 4 principles:
o Specificity: Choosing the right types of activities to improve a given
element of fitness (Strength training activities will build muscle
strength)
o Overload: exercising at a level that’s beyond your regular daily
activities. (Increasing the demands on your body will make it adapt and
grow stronger)
o Progression: Gradually increasing the demands on your body
 Try working a little harder or longer during each session, and
more often during the week
 o Regularity: working out on a regular basis.
 Need at least 3 balanced workouts a week to maintain your
fitness level.
 Stages of Workout:
o Warm-up: Gentle cardiovascular activity that prepares the muscle for
work.
 Increases blood flow, delivering needed oxygen and fuel to your
muscles.
 Gradually increases pulse rate and body temperature
o Workout: The part of an exercise session when you are exercising at
your highest peak (Use the F.I.T.T. formula when planning workout)
 F: Frequency of workout: 3 sessions a week with break
 I: Intensity: Push hard enough to create overload
 T: Type: Vary activities throughout week to build diff. elements
of fitness.
 T: Time (duration).
 Cardiovascular build = 20 minutes
 Strength training = 20-30 minutes
 Flexibility can increase with just 10 minutes of stretching
o Cool Down: Low level activity that prepares your body to return to a
resting state.
 Allows your heart rate, breathing, and body temp to return to
normal.
 Reduces straining on your heart and helps prevent muscle
soreness
 Should include 5-10 minutes of gentle activity
 Good time to stretch again as well
 Resting Heart Rate: The number of times your heart beats per minute
when you are not active.
 Fitness Safety and Avoiding Injuries:
o Ways to protect yourself during exercise
 Use the correct safety equipment for activity
 Pay attention to other people, objects, and weather
 Play or exercise at your skill level and know your limits
 Warm up before exercise and cool down afterward
 Stay within the areas designated for a given activity
 Obey all rules and restrictions
 Practice good sportsmanship
o Weather aspects:
 Severe cold weather can cause hypothermia (dangerously LOW
body temperature)
 Hot weather can lead to overexertion (overworking the body)
which may then lead to Heat Exhaustion ( form of physical
stress on the body caused by overheating)
 Heat exhaustion symptoms:
o Heavy sweating, cold clammy skin, dizziness,
confusion or fainting, weak rapid pulse, cramps,
shortness of breath, and nausea or vomiting
 If this does not get treated it may lead to heat stroke!
o A dangerous condition in which the body loses its
ability to cool itself through perspiration.