Chapter 5: Nutrition and Your Health

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Chapter 5 Nutrition and Your Health

• Lesson 4 Healthful Eating Lifestyle
• Group 13
• Sarah Avigne, Christina Gindele, Casey Thompson,
  Fernando Vega

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Reasons why college kids have poor eating habits

• Novice cooking abilities (no more Mom)
• College budget (cheap food)
• Time management (fast food)
• Late night snacks (studying late)
• Physical inactivity (long hours of studying)

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Ways to build a healthy lifestyle

• Make right choices
• a. Recommended Daily Allowances
• Eat right portion sizes of various food groups
• a. Food Guide Pyramid
• Regulate Fat, Sodium, and Sugar in diet
• Manage caloric intake and activity to
• maintain body weight
• Develop healthy eating patterns

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Dietary Guidelines for Americans

• Developed by U.S. Department of Agriculture
  (USDA)
• Nutrition and Your Health Dietary Guidelines
  for Americans
• a. Lists Recommended Daily Allowances (RDA)
• b. Guidelines for ages 2 and up
• c. Decreases risk for eating-related chronic
  diseases
• d. Ensures variety, moderation, and balance

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Variety, Balance, and Moderation

• Benefits of Variety
• a. Increases enjoyment of food
• b. Provides opportunity to obtain all
  nutrients
• Perks of Balance
• a. Covers all food groups respectively
• b. Prevents excess of one particular group
• Moderation helps to reduce the amounts of fat,
  cholesterol, and sodium in your
  diet.

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Food Guide Pyramid

• Graph of Dietary Guidelines
• Divides food into 5 groups
• Indicates daily servings
  
  required for each food
  group
• NOT meant to be applied to just one food
  or meal, apply to overall eating pattern

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Five Food Groups

• Bread, Cereal, Rice, and Pasta
• a. 6-11 servings
• b. Complex carbohydrates, fiber, iron, B vitamins

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Five Food Groups Cont.

• Fruits
• a. 2-4 servings
• b. Vitamins A and C, magnesium, potassium,
  fiber, and carbohydrates

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Five Food Groups Cont.

• Vegetables
• a. 3-5 servings
• b. Vitamins A, C, and K, calcium, iron,
  magnesium, fiber, and carbohydrates

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Five Food Groups Cont.

• Meat, Poultry, Fish, Beans, Eggs, Nuts
• a. 2-3 servings
• b. Protein, iron, B Vitamins, and phosphorous

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Five Food Groups Cont.

• Milk, Yogurt, and Cheese
• a. 2-3 servings
• b. Protein, calcium, Vitamins A, D, B2, and
  phosphorous

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Five Food Groups Cont.

• Fats Oils, and Sweets
• a. Use sparingly
• b. Found in candy, soft drinks, butter,
  margarine, salty chips, mayonnaise, salad
  dressing, jams and jellies

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Single Serving Equivalents
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Single Serving Equivalents

• Bread, Cereal, Rice, and Pasta
• a. 1 slice of bread
• b. ½ hamburger bun or English muffin
• c. 1 small roll or biscuit
• d. 1 ounce of ready-to-eat breakfast cereal
• e. ½ cup of cooked cereal
• f. ½ cup of cooked rice
• g. ½ cup of cooked pasta

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Single Serving Equivalents

• Fruits
• a. 1 medium apple, banana, or orange
• b. ½ grapefruit or melon wedge
• c. ¾ cup of 100 fruit juice
• d. ½ cup of berries
• e. ½ cup of canned fruit, water, or natural
  juice pack
• f. ½ cup of dried fruit

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Single Serving Equivalents

• Vegetables
• a. 1 cup of raw leafy vegetables
• b. ½ cup of non-leafy vegetables, cook or
  raw
• c. ¾ cup of vegetable juice
• Meat, Poultry, Fish, Beans, Eggs, Nuts
• a. 1 egg
• b. ½ cup of cooked dry Beans
• c. 2 tablespoons of peanut butter

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Single Serving Equivalents

• Milk, Yogurt, and Cheese
• a. 1 cup of milk or yogurt
• b. 1 ½ ounces of natural cheese
• c. 2 ounces of processed cheese

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Making Healthy Food Decisions
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Making Healthy Food Decisions

• Based on Food Pyramid and Dietary Guidelines
• Choose Plenty of grain products, veggies, and
  fruits
• a. Excellent source of complex carbohydrates
  and fiber
• b. Variety of vitamins and minerals
• c. Low in fat and calories

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Making Healthy Food Decisions

• Reduce Intake of Fat
• Cut off fat from meat
• Eat more fish (omega-3 fatty acid
• Choose low fat milk, cheese and yogurt
• Use less salad dressings and mayonnaise
• Substitute fruits and veggies for high fat snacks
• Reduce fried food intake

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Making Healthy Food Decisions

• Reduce Intake of Sugar
• Monitor how many foods you eat that have added
  sugars (desserts, soft drinks, and candy)
• Replace empty calories of sugary foods with more
  nutrient dense foods

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Making Healthy Food Decisions

• Reduce Intake of Sugar
• Replace soda with water and juice drinks
• Substitute sweet fruits for sweet candy
• Learn added sugars by name
• Choose canned foods in H2O over canned foods
  syrup
• Eats sweets as part of meal rather than snacks -
  the other foods in the meal can help neutralize
  damaging acids from the sugars that build up on
  teeth

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Making Healthy Food Decisions

• Sodium
• Sodium is an essential mineral to the body!
• a. Brings nutrients into cells
• b. Maintains normal blood pressure
• c. Involved in nerve functioning
• Advised to have less than 2400 mg
• a. 10 naturally in foods and 90 added to
  foods
• - table salt and processed foods

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Making Healthy Food Decisions

• Reduce Sodium Intake
• Become sodium literate on food labels
• Season foods with spices other than salt
• Taste foods before you salt them (break habit)
• Limit salty snack foods

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Maintain Healthy Body Weight
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Maintain Healthy Body Weight

• Balancing the foods you eat with physical
  activity
• a. caloric intake caloric output
• All calories add up in the same way
• Body fat is more important to control than body
  weight
• a. The location of body fat can be a risk
  factor
• b. Apple body type greater risk factor than
  pear shape

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Maintain Healthy Body Weight

• Campus health fitness Available
• a. Free to students!
• b. Great facilities
• c. Convenient (on campus)
• Southwest Recreation
• Center

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Nutritious Meals
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Nutritious Meals

• Breakfast
• a. Most important meal of the day
• c. Studies indicate importance of breakfast
• - Experience less muscle fatigue
• d. Good opportunity to reach daily requirements
• - Calcium rich foods (milk, cheese, yogurt)
• - Start on daily fiber (high-fiber cereals)
• - Vitamin C (orange juice)

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Nutritious Meals

• Lunch and Dinner
• a. Relative size of each meal can interchange
  culturally
• - Big lunch small dinner (Europe)
• i. better to maintain healthy body weight
• -Small lunch big dinner (United States)
• i. provides family time to unwind
• b. Opportunity to meet requirements
• - Grains and carbs. and protein common in
  dinners

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Review

• Dietary Guidelines
• Variety, Balance, Moderation
• Food Guide Pyramid
• Making Healthy Food Decisions
• Maintaining Healthy Body Weight
• Nutritious Meals