NUTRITION

1
NUTRITION

• Fueling your body

2
BALANCE IS KEY!!

• No food is BAD!
• Think Moderation
• No food should be eaten all the time
• God created food and said It is good.
• You need a variety of foods to be healthy

3
NEW FOOD PYRAMID

• 5 Main Food groups
• Moderation of fats, oils, sugars, salt
• Activity, Moderation, Personalization,
  Proportionality, Variety, Gradual Improvement
• Choose wisely
• www.mypyramid.gov

4
My Pyramid

• http//www.mypyramid.gov/global_nav/media_animatio
  n-presentation_eng_pc.html

5
Vitamins and Minerals

• Choose vegetables and fruits by COLORtell you
  the vitamins
• Minerals calcium, sodium, potassium, magnesium,
  iron. If you are active, you need to replenish
  your minerals!
• 26 known vitamins.
• Vitamin Aessential for cell growth and fighting
  bacteria found in red or orange food
• Vitamin B complex (1,2,12)essential for function
  of enzymes, carbohydrates, and organs found in
  milk, eggs, fish, meats, whole grain cereals,
  rice, nuts, fruits and leafy green vegetables
• Vitamin Cessential for cell function and
  healing, useful for stress reduction found in
  citrus fruits and vegetables such as cabbage.
• Vitamin Dessential for bone growth, dont
  overdose found in milk, cod liver oil, and fish.
• Vitamin Eessential for healthy skin, and an
  antioxidant found in nuts, vegetable oil, and
  green leafy vegetables.

6
WATER

• Water makes up 60-70 of your body
• Dilutes toxic waste, transports bodily fluids,
  eliminates waste materials, regulates body
  temperature
• ½ ounce of water per lb of body weight if not
  active, but 2/3 ounce of water per lb if you are
  athletic (if 130 lbs, then 8-15 glasses)
• 16 ounces ½ hour before exercising and 6 ounces
  every 15 minutes in heat/humidity.
• Thirst means you are already dehydrated!
• 2-3 of body weight is lost in through
  perspiration. It must be replenished!

7
OMEGA-3 Fatty Acids

• Polyunsaturated fatty acids lower the risks for
  heart attacks
• Seafood twice a week
• Mercury poisoning not high risk, but stick to
  fish low in mercury salmon, chunk light tuna,
  shrimp, catfish, etc.
• Also found in nuts, and seed oil

8
FIBER

• Carbohydrates that cant be digested
• Soluble and insoluble fiber
• Helps prevent heart disease, diabetes,
  constipation
• Soluble Oatmeal, legumes, beans, nuts, seeds,
  apples, pears, strawberries, blueberries
• Insoluble Whole grains, brown rice, carrots,
  cucumbers, seeds, zucchini, celery, tomatoes

9
CARBOHYDRATES

• THEY ARE NOT BAD FOR YOU!!!
• Simple and Complex
• Provides fuel for physical activity and proper
  organ function
• Choose from fruit, vegetables, and whole grains
• Energy in and energy out

10
CHOLESTEROL

• Good (HDL) and Bad (LDL) types
• LDL carries cholesterol from the liver and
  deposits it in the arteries, causing blockage and
  heart disease
• HDL picks up cholesterol from the arteries and
  brings it back to the liver so it doesnt harm
  arteries
• Lower LDL and Increase HDL

11
ANTIOXIDANTS

• Help cell growth and function
• Deactivates free radicals
• Prevents disease
• Found in
• Pommegranite Juice
• Blueberries
• Dark chocolate
• Tomatoes
• Green Tea
• Vegetables Red, Orange, Green Leafy

12
FAD DIETS

• The newest thing in weight loss
• Not balanced
• Exalt or ban specific foods or food group
• Suggest food can change body chemistry
• Blame specific hormones for weight problems
• Dont teach healthy eating habits
• RED FLAGS
• Promise quick fixes
• Warnings of dangers from a single product or
  regime.
• Claims sound too good to be true
• Simplistic conclusions drawn from a complex study
• Recommendations based on a single study
• Lists of good and bad foods

13
Healthy Weight

• The scale is not your friend!
• Weight is proportionate to your height, body
  type, muscle mass, bone density
• One way to better evaluate a healthy weight is
  the Body Mass Index (BMI)
• Formula weight (lbs) x 700/height (in) squared
• Body Composition, Body Fat

14
Body Image

• How you see yourself in the mirror or in your
  mind. Be Positive about yourself
• Keep a Top-10 list of things you like about
  yourself
• Eat when you are hungry and surround yourself
  with people and things that remind you of your
  inner strength and beauty
• Society changes its value of what is in and
  beautiful all the time.
• Marilyn Monroe
• Audrey Hepburn
• Falsehood in advertising

15
Eating Disorders

• You should not lose more than 2-3 lbs per week
• Eating disorders develop gradually over time
• Its how you think about food and about yourself
• Food is not bad or evilit is good for you.
• You need to have fat on your body 18-25 as a
  female
• Bulimia Binge and purge. Disrupts heart rhythm,
  causes stomach rupture, liver damage, decays
  teeth, inflames lining of mouth and throat
• Anorexia Starving yourself to death. Damages
  heart muscle, loss in bone density, dry skin,
  fainting, fatigue, kidney failure due to
  dehydration. 1/3 division 1 NCAA females suffer.
• www.edap.org (national eating disorders
  association)

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WARNING SIGNS

• Social isolation and withdrawal from friends and
  family
• Lack of confidence in dance abilities
• Ritualistic eating behaviors
• Obsession with counting calories
• Obsession with constantly exercising, especially
  before a meal
• Obsession with weighing self
• Constant overestimation of body size
• Patterns of leaving the table after eating to go
  to the bathroom
• Malnutrition, menstrual irregularities, chronic
  fatigue