Title: NUTRITION
1NUTRITION
- Building a Nutritious Diet
2KEY 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?
3DIET
- 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?
4FOOD FOR LIFE
- NUTRITION
- Eating foods the body needs to grow, develop,
and work properly. - Food / Air / Water are lifes basic needs.
5FACTORS THAT INFLUENCE YOUR DIET
- Geography
- Family
- Cultural Background
- Convenience
- Cost
- Advertising
- Friends
- Personal Taste
6SIX TYPES OF NUTRIENTS
- Carbohydrates
- Proteins
- Vitamins
- Minerals
- Fats
- Water
7CARBOHYDRATES
- 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
8SIMPLE CARBOHYDRATES
- Simple Carbohydrates
- found in fruit, sugar and milk
9COMPLEX CARBOHYDRATES
- Complex Carbohydrates
- found in starchy foods, breads, cereals, dry
beans, potatoes, peas, corn and beets
10PROTEINS
- 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
11AMINO 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.
12VITAMINS
- 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
13VITAMINS
- 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.
14MINERALS
- 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.
15VITAMINS 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.)
16FATS
- 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
17SATURATED 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.
18UNSATURATED FATS
- Found mainly in vegetable oils, such as olive,
corn, or canola oil, nuts and avocados - Fats that remain liquid _at_ room temp.
19WATER
- Most common nutrient
- Makes up 60 of the body
20WATER
- Carries nutrients through body
- Helps digestion
- Removes waste from body
- Lubricates joints
- Keeps body from overheating
21HEALTHY 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!
22Calories
- 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.
23Recommended 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
24Portion 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
25Calorie/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
26MY 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
27RDA
- 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!
28SUGAR 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
29SUBSTANCES 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
30SUBSTANCES 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
31MANAGING 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?
32- Nutrition labels on food packaging can help you
plan nutritious meals- make sure you read the
serving size! - http//www.heart.org/HEARTORG/GettingHealthy/Nutri
tionCenter/HeartSmartShopping/Reading-Food-Nutriti
on-Labels_UCM_300132_Article.jsp
33Nutrition Labels
34WEIGHT
- Desired Weight
- Weight that is best for you
- Based on your sex, height, and body frame (small,
medium, large build)
35THIN 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)
36OBESITY
- 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
37EXCESS 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
38DIETING 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
39DIET 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
40DIET 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