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I can make healthy food choices!

• Student will be able to analyze, calculate, and
  plan healthy balanced meals.

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The Reality..
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The number of cans of soda the average male
teenager drinks each year
800
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The end of the 20th century witnessed a dramatic
rise in the incidence of type 2 diabetes in
children. Although considered uncommon a few
decades ago, type 2 diabetes in adolescents now
represents one of the most rapidly growing forms
of diabetes in the United States and perhaps
worldwide.
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Diabetes Type 2 is preventable!
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What is diabesity?

• Because obesity and diabetes often go hand in
  hand, a new term has been coined to describe
  America's current healthcare crisis "the
  diabesity epidemic.

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The bottom line is

• There are many factors influencing obesity and
  diabetes rates. Sedentary lifestyles, ubiquitous
  junk food, the supersizing of meal portions, and
  "emotional eating" are just a few!
• Too much sugar, too many trans fats, too many
  calories consumed!

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Poor Diets and Asthma

• Teens with the lowest intake of fruit,
  vitamins C and E, and omega-3 fatty acids had
  lower lung function and higher reports of
  respiratory symptoms such as cough and wheeze.
• Teens who consumed less than 25 percent of one
  serving of fruit each day were more likely to
  have less efficient lung function than their
  peers.

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Nutrition and the Brain
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Vocaulary
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Your brain is like a car. A car needs gasoline, oil, brake fluid and other materials to run properly. Your brain also needs special materials to run properly glucose, vitamins, minerals and other essential chemicals.
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So what should we eat and consume?

• Basics of nutrition
• Nutrition for teens, adults, pregnant women, and
  athletes
• Prevention of illness and disease
• Improve brain function and vitality
• Enhance skin, hair, and nails
• Repair, restore, and revitalize

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NUTRITION
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What Is Nutrition?
-The study of how your body uses the food that
you eat. What is the bodys best fuel sources?
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What is a Nutrient
A nutrient is a chemical substance in food that
helps maintain the body. Some provide energy.
All help build cells and tissues, regulate bodily
processes such as breathing. No single food
supplies all the nutrients the body needs to
function.
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The six Classifications of Nutrients

• Water- hydration, body is made up 65
• Minerals- need for the chemical processes in our
  bodies.
• Vitamins- need for the chemical processes in our
  bodies
• Fats- (saturated/unsaturated/mono/poly) long
  energy, build up a store for future use
• Carbohydrates- sugar, starches, cellulose energy
• Protein- (20 amino acids, 9 essential) body
  building, growth, repair!

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• Nutrients that have Calories
• Proteins
• Carbohydrates
• Fats

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How many calories does water have?
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Definition of a Calorie

• A unit of measure for energy in food

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Calories per gram

• Protein 1 Gram 4 calories
• Carbohydrates 1 Gram 4 calories
• Fat 1 Gram 9 calories

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How many calories should we consume?

• Daily average is 2,000.
• More calories are needed for athletes. Why?
• Less calories could be consumed. Why?
• You need calories for energy so how much energy
  you need depends on many factors.

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Variables which affect nutrient needs 1. Age 2.
Gender 3. Activity Level 4. Climate 5. Health
6. State of nutrition
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Ten U.S. Dietary Guidelines
Aim for Fitness
1. Aim for a healthy weight
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2. Be physically active each day
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Build a Healthy Base 3. Let the pyramid guide
your choices 4. Choose a variety of grains daily,
especially whole grains 5. Choose a variety of
fruits and vegetables daily. 6. Keep food safe to
eat.
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Choose Sensibly
7. Choose a diet that is low in saturated fat and
cholesterol and moderate in total fat
8. Choose beverages and foods to moderate your
intake of sugars
9. Choose and prepare food with less salt
10. If you drink alcoholic beverages do so in
moderation
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Food Pyramid
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The Food Pyramid

• Orange Grains
• Green Vegetables
• Red Fruits
• Yellow Oils
• Blue Dairy
• Purple Meat and Beans

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• Make Half Your
• Grains Whole
• Eat at least 5-9 ounces of whole grain foods
  everyday!

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WHAT COUNTS AS AN OUNCE? 1 ounce 1 regular
slice of bread1 cup of breakfast cereal ½ cup
cooked rice, cereal or pasta
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Vary Your Veggies

• Eat more dark vegetables
• orange vegetables
• dry beans and peas

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• Focus on Fruits

• Choose a variety of fresh, frozen, canned or
  dried fruits.
• Go easy on fruit juices.

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two cups of fruit and two and a half cups of
vegetables
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EXAMPLES OF 1 CUP 1 small apple1 large
banana1 medium grapefruit 1 large orange1
medium pear1 small wedge watermelon
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Know Your Fats

• Make most of your fat sources from fish, nuts and
  vegetable oils.
• Limit solid fats such as butter and shortening

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• The USDA guidelines recommend two to three
  teaspoons of these high-calorie but oh-so-tasty
  flavorings per day
• Oils are fats.
• There are three main types of fats.
• Saturated fats are the "bad" fats that raise your
  cholesterol levels. These fats include trans fat,
  found in shortening, stick (or hard) margarine,
  cookies, crackers, snack foods, fried foods,
  doughnuts, pastries, baked goods, and other
  processed foods made with or fried in partially
  hydrogenated oils.
• 2. Monounsaturated fat and 3. polyunsaturated
  fats are the "good" fats that help lower your LDL
  cholesterol. Oils from plants, and nuts.

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Get Your Calcium-Rich Foods

• Choose low-fat or fat-free products.
• Choose lactose-free products if
• lactose intolerant.

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Thats 2-3 cups
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• Go Lean with Protein

• Choose low-fat or lean meats and poultry.
• Bake, broil and grill!
• Vary choices adding more fish, beans, peas, nuts
  and seeds.

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4-6.5 ounces of protein

• Interesting FACTS
• Meat is a good source of the protein and fatty
  acids you need for energy and health
• Red meat also contains iron, which is especially
  important for women
• eating more than 1.5 servings of red meat per day
  may increase breast cancer risk
• Eggs are also included in this category. One egg
  equals a one-ounce serving of meat.

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Find Your Balance Between Food and Physical
Activity

• Be active at least 30 minutes most days of the
  week.
• Children should be active 60 minutes every day or
  most days a week.

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In a nutshell..

• Eat at least 5-9 ounces of whole grain foods
  everyday!
• Thats 2-3 cups of calcium rich foods
• Two to three teaspoons oils
• two cups of fruit and two and a half cups of
  vegetables
• 4-6.5 ounces of protein

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WHAT TO EAT FOR BREAKFAST
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WHAT TO EAT FOR LUNCH
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WHAT TO EAT FOR DINNER
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WHAT NOT TO EAT FOR Breakfast
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WHAT NOT TO EAT FOR LUNCH
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WHAT NOT TO EAT FOR DINNER
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Other things to consider

• Be a smart consumer and read labels
  carefullyFat free products are loaded with
  sugar. Fat does not make you fat SUGAR DOES!
  When grocery shopping, meals should have no more
  than 400 calories and snacks 150 calories buy
  nothing with over 9 grams of sugar.

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• Never skip meals
• All of my morbidly obese clients have one thing
  in common skipping meals. The moment you allow
  your blood sugar to drop (when you feel hunger
  pangs) you become a fat storing machine. You must
  eat small meals or snacks every few hours.

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Sugar is the devilSugar throws our body into an
immune suppressed, non-working state of chronic
fatigue, depression, and hormonal imbalance. It
is the leading cause of disease and depression in
this country. To break the sugar addiction, get
rid of refined sugar (anything that isnt fruit
or veggies) for 5 days in a row, then allow
yourself to have one cheat meal. You will have
curbed the chemical addiction for sugar and your
brain will desire less.
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The best foods are found..

• In the outermost perimeter of the store.
• Everything in the middle is processed and has
  preservatives boxes, sealed, bagged, canned,
  frozen, etc.
• The best foods are fresh, baked,
• steamed, broiled!

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HOW TO BEGIN EATING RIGHT

• Where do you start?

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Integrate the food pyramid!
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Calculate caloric intake caloric outputfood
exercise maintain weightgt gain weightlt lose
weight
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Read labels!
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This is a label..requirement!
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Serving Size
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Total Fat
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Carbohydrates
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Dietary Fiber and other
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Ingredients listed most to leastmore
ingredients, more processed, more chemicals added
to process!
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1. Can you plan balanced healthy meals?Plan
three balanced meals (breakfast, lunch and
dinner)2. Can you calculate calories, sugar,
of fat, essential nutrients consumed in a
day? The label above identify each of these
items. 3. Can you explain the relationship
between food and exercise?
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Can you answer these specific questions

1. What are the six essential nutrients?
2. What is a calorie? How many calories are in a
   gram of fat, carbohydrate, protein?
3. What is the importance of the food pyramid?
4. How many calories should you consume each day?
   Why? Variables?
5. What are some general tips for eating and finding
   nutritious food?
6. Cut out a label (anyand attach) servings, sugar
   grams, type of fat, the three main ingredients?

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The END!!