NUTRITION

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NUTRITION

• Building a Nutritious Diet

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KEY POINTS

• What does the word DIET mean?
• What influences the choices people make?
• Name the 6 types of Nutrients?
• How many calories/fat grams can I eat per day?

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DIET

• What do you think of when you hear the word DIET?
• DIET
• The food and drink we regularly choose to
  consume.
• What kind of diet do you follow?

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FOOD FOR LIFE

• NUTRITION
• Eating foods the body needs to grow, develop,
  and work properly.
• Food / Air / Water are lifes basic needs.

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FACTORS THAT INFLUENCE YOUR DIET

• Geography
• Family
• Cultural Background
• Convenience

• Cost
• Advertising
• Friends
• Personal Taste

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SIX TYPES OF NUTRIENTS

• Carbohydrates
• Proteins
• Vitamins
• Minerals
• Fats
• Water

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CARBOHYDRATES

• CARBOHYDRATES
• The starches and sugars that provide the body
  with most of its energy. Great source of fiber.
• 2 types of CARBS.
• 1. Simple
• 2. Complex

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SIMPLE CARBOHYDRATES

• Simple Carbohydrates
• found in fruit, sugar and milk

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COMPLEX CARBOHYDRATES

• Complex Carbohydrates
• found in starchy foods, breads, cereals, dry
  beans, potatoes, peas, corn and beets

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PROTEINS

• PROTEINS
• Needed to build, repair, and maintain body
  cells and tissues(particularly muscle).
• Provide energy
• Especially important during growth periods
  (childhood, adolescence, ).
• Meat, fish, poultry, eggs, milk, cheese, nuts,
  and dry beans are sources of Protein.
• Made up of AMINO ACIDS

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AMINO ACIDS

• 22 Amino Acids
• Your body can make 13 of them.
• The other 9 are called ESSENTIAL AMINO ACIDS,
  and they must come from the food you eat.
• Complete Proteins come from animal sources and
  contain all 9 essential amino acids.
• Incomplete Proteins come from plant sources and
  lack at least 1 essential amino acid.

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VITAMINS

• VITAMINS
• Substances needed in small quantities that
  help regulate body functions.
• 2 Groups of Vitamins
• Water soluble
• Vitamin C B
• Fat soluble
• Vitamin A D E K

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VITAMINS

• Water soluble
• Can NOT be stored in the body
• Must be included in your diet

• Fat soluble
• Can be stored in the body until needed.

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MINERALS

• MINERALS
• Elements needed in small quantities for sturdy
  bones and teeth, healthy blood, and regulation of
  daily elimination.
• Whole grains, fruit, peas, spinach, raisins, and
  milk are good sources of minerals.

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VITAMINS MINERALS
Vitamin A Carrots, eggs Healthy skin
Vitamin C Oranges, tomatoes Muscles, heart function well
Vitamin D Milk, fish Bones, teeth
Vitamin K Spinach, cereal Helps blood clot
Calcium Milk, cheese Bones, teeth
Fluoride Fish, water(?) Bones, teeth
Iron Red meat, nuts Hemoglobin in red blood cells
Potassium Oranges, bananas Reg. Water balance (tiss.)
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FATS

• FATS
• A source of energy and are essential for vital
  body functions.
• Insulate body
• Cushion organs
• Carry fat soluble vitamins
• Promote healthy skin and normal growth

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SATURATED FATS

• Fats found in meats and dairy products
• Eating to much Saturated fat can raise blood
  cholesterol levels, increasing the risk of heart
  disease.
• Solid _at_ room temp.

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UNSATURATED FATS

• Found mainly in vegetable oils, such as olive,
  corn, or canola oil, nuts and avocados
• Fats that remain liquid _at_ room temp.

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WATER

• Most common nutrient
• Makes up 60 of the body

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WATER

• Carries nutrients through body
• Helps digestion
• Removes waste from body
• Lubricates joints
• Keeps body from overheating

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HEALTHY DIET SUMMARY

• Balance of nutrients
• Too much fat may lead to heart disease
• Too little protein hinders growth
• You need a variety of healthy foods to get all
  the nutrients!

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Calories

• The number of calories people should eat each day
  depends on several factors, including their
• Age
• Size
• Height
• Gender
• Lifestyle
• Overall general health.
• A physically active 6ft 2in male, aged 22 years,
  requires considerably more calories than a 5ft
  2ins sedentary woman in her 70s.

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Recommended Daily Calories

• According to the National Health Service (NHS),
  UK, the average male adult needs approximately
  2,500 calories per day to keep his weight
  constant, while the average adult female needs
  2,000.
• US authorities recommend 2,700 calories per day
  for men and 2,200 for women.
• It is interesting that in the UK, where people on
  average are taller than Americans, the
  recommended daily intake of calories is lower.
  Rates of overweight and obesity among both adults
  and children in the USA are considerably higher
  than in the United Kingdom

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Portion sizes

• In industrialized nations and a growing number of
  emerging economies, people are consuming many
  more calories than they used to. Portion sizes in
  restaurants, both fast food ones as well as
  elegant places, are far greater today.
• The average cheeseburger in the USA 20 years ago
  had 333 calories, compared to the ones today with
  over 600 calories

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Calorie/Fat

• Calories Worksheet
• Fast Food Menu Activity
• Calories and Fat Grams
• Average meal from fast food restaurants
• Calories and Fat Grams
• Healthier choices from fast food restaurants

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MY PLATE

• Internet Scavenger Hunt
• www.choosemyplate.gov
• My plate (Food groups)
• Grains video
• Super Tracker
• Physical activity tracker
• Food tracker (with 3 day food log)
• Print out a History Chart/Total calories line
  chart over 3 day span

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RDA

• Recommended Dietary Allowances
• guidelines for the amounts of vitamins,
  minerals, and protein you should get from the
  food you eat.
• Nutrition labels on food packaging can help you
  plan nutritious meals- make sure you read the
  serving size!

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SUGAR IN FOOD

• Can of Soda
• 9 teaspoons of sugar
• Box of Cereal
• 8 teaspoons of sugar
• Yogurt with Fruit
• 7 teaspoons of sugar
• Ice Cream Cone
• 4 teaspoons of sugar

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SUBSTANCES IN FOOD

• Fiber
• The part of fruits, vegetables, grains and beans
  that body cannot digest
• Sugar
• The average American eats 100 lbs of sugar each
  year

• Hidden Fats
• Fat in your diet should be limited to 30 or less
  of your total calories each day
• Cholesterol
• A fatty, wax-like substance that helps your body
  make other substances it needs

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SUBSTANCES IN FOOD

• Sodium
• You can get all the sodium you need by eating
  less than 1/3 an ounce of salt a day, which can
  be found in the foods you eat
• Caffeine
• A chemical, found in some plants, can make heart
  beat faster

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MANAGING YOUR WEIGHT

• Key Points
• How much should I weigh?
• How can I lose weight without damaging my health?
• What can I do to keep my weight the same?

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WEIGHT

• Desired Weight
• Weight that is best for you
• Based on your sex, height, and body frame (small,
  medium, large build)

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THIN OR OBESE

• Many of us feel the pressure of being thin
  because of
• Media, actors/actresses, singers, athletes,
  models, etc
• Over Weight
• More than the desired weight for gender, height,
  and frame size
• Obese
• Having to much body fat (20 over)

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OBESITY

• Inherited tendency toward obesity
• Over-eating
• Family habits, cultural, food as reward
• Lack of physical activity
• Individual metabolism
• Rate at which body changes nutrients into energy
  and tissue

• Obesity contributes to
• Low self-esteem
• Social isolation
• Over-heating
• Increase weight loss
• Inactivity
• Shame, guilt

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EXCESS WEIGHT

• The body frame has to bear more weight than it
  should, putting more stress on bones and muscles
• The heart must work harder to circulate blood
• Harder to exercise, so weight gain continues

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DIETING CONCERNS

• Many people lose weight fast
• Weight loss should be gradual
• Healthy, balanced diet and exercise
• Most fad diets can be harmful to health
• Low in nutrients, calories, malnourishment, which
  could lead to serious nutritional deficiencies

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DIET DOs

• Set realistic goals
• Change poor eating habits
• Eat nutrient dense foods
• Eat low calorie foods from food groups
• Exercise to help burn calories
• Eat slowly and wait before taking a second
  helping

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DIET DONTS

• Dont choose a fad diet
• If it sounds to good to be true, then it is
• Dont rely on special formulas
• Dont skip meals
• Dont reward yourself with food
• Dont eat fewer than your allotted calories