Nutrition Packet MyPlate- Notes.docx

Name:____________________________________________________________________ Per:___________ "ALL YOU EVER NEED TO KNOW ABOUT NUTRITION" DON'T BE PART OF THE U.S.'s 72 BILLION DOLLAR DIET RIP OFF! 1. Every day, to function properly, your body needs a certain amount of ______________________ from:...

Name:____________________________________________________________________ Per:___________ "ALL YOU EVER NEED TO KNOW ABOUT NUTRITION" DON'T BE PART OF THE U.S.'s 72 BILLION DOLLAR DIET RIP OFF! 1. Every day, to function properly, your body needs a certain amount of ______________________ from: a) ___________________ b) ____________________ c) _________________ 2. Your body burns (______________________) these 3 nutrients to produce energy which is measured in _________________. 3. Losing, gaining, and maintaining wt. is based on calories in and calories out and family ___________________________, and a few other factors like your age, gender, height, weight, activity level, your digestive system, metabolism, the types of food you eat (not all calories are equal!) and even if you eat breakfast or not! 4. How much should you weigh?: “Determining how much a teen should weigh is not a simple matter of looking at an insurance height-weight chart. It is important to remember that BMI (Body Mass Index” is not a direct measure of body fatness and that BMI is calculated from an individual’s weight which includes both muscle and fat. (The correlation between the BMI number and body fatness is fairly strong; however correlation varies by sex, race, and age. Women tend to have more body fat than men, and trained athletes may have a high BMI because of increased muscularity rather than increased body fatness.) 5. Know the difference between "dieting" and "eating healthy": -Most diets have too few _____________________________ and your metabolism slows down -You feel deprived, or lose it just for some event, or it's too drastic to keep it up long-term -If you lose weight too fast, you'll ___________ it back (you lose lean tissue, but gain back fat) -Many diets don't have you eat a balanced diet (eating from all food groups) Don't get caught up in crazy fad diets. JUST THINK ABOUT EATING HEALTHY. The bottom-line if you are considering a weight loss plan is to ask: CAN I DO THIS FOR__________________________???????????? 7. Know that 1 lb. = ________________________ calories. The safest way to lose wt. is _________________ per wk. *Women should never go below ______________________ calories/day *Men should never go below __________________________ calories/day 8. Set-point theory: “Body weight is regulated at a predetermined, or preferred, level by a feedback control mechanism.” When you cut calories below the 1200/1500, your body thinks you're starving! (like a Caveman) Metabolism, sends hunger pains, and fat cells don't release fat! 9. Yo-yo Syndrome when you lose too much weight too fast, you lose lean muscle, but gain it back as fat!! CALORIES YOU SHOULD EAT PER DAY: 1) Estimated BMR: current wt._______ x 10 (boys x 11) = Box 1 2) Activity Level: Box 1 x ________________ x .3 if light (choose .3, .5, or .7) x .5 if moderately active x .7 if very active (sports) = Box 2 3) Take Box 1_______ + Box 2_______ x .1 = Box 3 4) Take Box 1_______ + Box 2_______ girls - don't have your total greater than 2800 + Box 3_______ boys - don't have your total greater than 3800 = TOTAL CALORIES PER DAY TO MAINTAIN YOUR WEIGHT 6) Optional: or if you want to lose wt.... - 500 PER DAY TO LOSE 1 LB. PER WEEK or if you want to gain wt.... + 500 PER DAY TO GAIN 1 LB. PER WEEK = 10. 1 lb. = _____________calories. The safest way is to lose is ___________ lbs. per week. -Girls’ calories should be between ______________+______________ and should not go below 1200 cal. -Boys’ calories should be between ____________+_______________ and should not go below 1500 cal. ___________________________ CALORIES I SHOULD EAT PER DAY: ** (see formula) ______________________________ 11. We need fat for ___________+ __________+_______________ There are good and bad fats- The good fats are _________________ + ___________________________ 12. The bad fats are ___________ + __________________________ They’re found in many dairy and animal products + tropical oils. It’s “solid” at room temp. -Trans fat-look for ____________ “Hydrogenated” or partially hydrogenated” on food label. It’s added to make foods solid. -Too much bad fat causes clogged arteries, heart attacks, strokes high blood pressure, low _____________ 13. MAXIMUM FAT GRAMS I SHOULD EAT PER DAY: 14. Foods high in fat are: -fast food -cured ______________ -butter / _____________ -red __________ +_____________ -mayo / dressing -almost anything w/ ‘__________” 15. High cholesterol clogs arteries and leads to heart attacks, and strokes. (HDL is good cholest.) 16. High cholesterol runs in __________. It is found in _______________+ ____________+ _______________ 17. Your liver makes all the choles-terol you need, you don’t need to eat any! 18. MAXIMUM GRAMS OF CHOLESTEROL I SHOULD EAT PER DAY: __________mg. 25. Proteins are in the outer and inner membranes of every cell! Protein is essential for ___________________ building and repairing tissue, growth, and energy. 26. There’re 9 Amino Acids your body can’t make so you must eat them. -Not enough protein is bad and can cause a weakening of tissues, stunt growth, ______is thin, _______ are thin, muscles are weak, and you can be _______________(low red blood cell and iron count), and tired all the time. 27. Too much protein can cause liver and kidney damage (kidney stones!) because the body can’t store protein. 28. GRAMS OF PROTEIN I SHOULD EAT PER DAY: -to- 29. It’s best to get your protein from food and not a pill or powder. Foods high in protein are: -Beef jerky snack bag – 10 -1/2 c. sunflower seeds only – 14 -2 eggs – 12 -1/2 c. refried beans – 16 -1/2 c. peanuts – 16 -1 chicken breast – 24 -1/2 c. tuna fish – 30 30. Sodium- Too much sodium causes _______________________________. 31. You only need _____of a teaspoon! It regulates metabolism and body fluids. 32. MAXIMUM GRAMS OF SODIUM I SHOULD EAT: 33. Calcium: Your bones need calcium. Your body is like a bank and you can deposit calcium until about age ______. 34. Calcium can only be________ into your body for a # of years. It’s in milk, yogurt, OJ, cheese, pudding. 35. Not enough calcium causes Osteoporosis ____________ disease. 36. If you didn’t bank it in, or if you drink a lot of _________(-phosphoric acid keeps your body from being able to use calcium) your bones will be in trouble at about age 30. 37. CALCIUM I SHOULD EAT PER DAY: 19. Carbohydrates: There are simple and complex carbs. The simple carbs are _______sugars and are bad for you because they’re empty calories-they make you gain weight, get diabetes, __________blood sugar and then blood sugar levels crash and you feel tired and crave more sugar! Excess sugar is stored as ________! 20. The ___________carbs are complex and are in whole wheat, fruits, veggies, oats give energy, vitamins, minerals, fiber. 21. All carbs turn to glucose but the faster they enter the blood the worse it is. Try whole wheat not white! Look for the word “_________________.” 22. Foods high in sugar are: ________, juice, sweet desserts, cookies, candy. 23. MAXIMUM CARBOHYDRATES I SHOULD EAT PER DAY: ______gr. Max sugar I should eat:___cal ____gr 24. Iron: Lack of iron causes: ____________________________. Iron I SHOULD Eat: ___________mg. 38. GET PLENTY OF: EXERCISE Reasons to exercise: https://www.nutritionix.com/ http://www.shapesense.com/fitness-exercise/calculators/activity-based-calorie-burn-calculator.aspx -___________________________ -_____________________________ -___________________________ -_____________________________ -___________________________ -_____________________________ www.dietfacts.com www.caloriesperhour.com/index_burn.html 39. GET PLENTY OF: WATER (try for 8 8 oz. glasses) -flushes out ______________!! -aids in digestion -essential for almost all body functions -POP + COFFEE are DIURETICS AND MAKE YOU LOSE VALUABLE WATER! 40. GET PLENTY OF: BREAKFAST -With no food in your stomach, your body thinks it’s starving, and your metabolism slows down. -It's already been ____________________hours since you last ate -Your ________________needs nutrients to be alert-you'll feel tired and can't concentrate! -Your body needs food in the morning for__________________________!! 41. GET PLENTY OF: VITAMINS + MINERALS - TAKE A PILL!! (Make sure it has calcium in it to prevent Osteoporosis later in life) 42. FOOD GUIDE PYRAMID: MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image—a place setting for a meal. Before you eat, think about what goes on your plate or in your cup or bowl. https://www.choosemyplate.gov/ Use the key to fill in the suggested amounts of each food group FOR YOUR GENDER AND AGE. 43. Eating Disorders : Symptoms of anorexia nervosa include: Resistance to maintaining healthy body weight - ________________ WITH BEING THIN and self-discipline to ______________ eat!, Intense fear of gaining weight or becoming fat, even though underweight, Distorted ________________________ of their body shape and size Symptoms of bulimia include: Resistance to maintaining healthy body weight, OBSESSION WITH BEING THIN but don’t have discipline to not eat, so binge and vomit (at least twice a wk for 3 months, take laxatives, and over – exercise, Intense fear of gaining weight or becoming fat, even though underweight, Distorted PERCEPTION of their body shape and size. -THERE IS NO CURE – IT’S A LIFELONG RECOVERY 44. REVIEW - THE SECRETS OF EATING HEALTHY FOR LIFE: F A T S G O O D : 1. Omega 3 and 6 B A D : 1. Saturated 2. Unsaturated 2. Trans fat *Less than 35% fat 3. Fast food C A R B O H Y D R A T E S G O O D : 1. Whole wheat + whole grains B A D : 1. White flour 2. Fiber, raw veggies 2. Sugar *less than 35% sugar (sugar gr x 4 divided by total cal.) 3. Soda Pop P R O T E I N Get enough protein, but not too much O T H E RS: 1. Get exercise 2. Take a vitamin 3. Take calcium 4. Drink water 5. Eat breakfast 6. Eat the correct variety from food groups (3-7 p/d, 4-8 carbs, at least 3 fruits, 4 veggies or see MyPlate) The Secret to Losing Weight: Eat Less, Exercise More… FOR LIFE