Nutrition

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Nutrition
and
YOU!
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(No Transcript)
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You have a choice! This choice

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Or THIS choice

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Remember Obesity does NOT start overnight! Its
all in the CHOICES you make!
Eating Healthy..Starting to eat badNo
exerciseOBESE!!!!!!!!!!!!
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Lets talk NUTRITION!

• So what exactly is IN food that makes us healthy?
• ALL THE FOOD we put in to our bodies contain
  NUTRIENTS.
• The6 classes of nutrients are
• FATS
• CARBOHYDRATES
• PROTEINS
• VITAMINS
• MINERALS
• WATER

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Our body NEEDS Energy!Calories ENERGY!

• Only 3 classes of nutrients provide calories, or
  energy, to our bodies Fats, Carbohydrates, and
  Protein.
• CALORIES make it possible for our bodies to do
  work To breathe, move, make new cells, pump
  blood, etc.

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Calorie Calculations

• 1 gram of fat 9 calories
• 1 gram of carbohydrate 4 calories
• 1 gram of protein 4 calories
• REMEMBER Unused ENERGY turns into BODY FAT!

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13g of FAT x 9 cal per FAT gram 117 calories
31g of carbohydrates x 4 cal per carb gram
124 calories 5g of proteins x 4 cal per protein
gram 20 calories Now add them up! 11712420
261
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Lets start with Fats!

• True or False Fat is bad! Fat MAKES us fat!
• Both True AND False. Some fats are actually GOOD
  for us! There are good fats and BAD fats!
• Remember Too much ENERGY (carbohydrates,
  protein, or fat) can store as fat!
• 30 of daily calories should be from fat
• BAD FATS Saturated Fat and Trans Fat which are
  Partially or fully hydrogenated oil
• Good Fats MonoUNsaturated and PolyUNsaturated

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Fats do the following for us

• Supply most calorie energy to body
• Provides raw materials that help control blood
  pressure, blood clotting, and inflammation
• Used in the absorption of vitamins A, D, E and K
  (no fat- no absorption!)
• Cushions bodys organs, helps stabilize body
  temperature

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How many calories do I need to consume in order
to gain a pound?

• It takes only 3,500 UNUSED calories to gain a
  pound of fat.
• This means youre not going to gain 5 pounds for
  having one milkshake (that is roughly 500
  calories). HOWEVER, if you consume one milkshake
  a day for a week, you might gain a pound.

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Functions of Carbohydrates

• Carbohydrates provide ENERGY
• Simple carbohydrates are first digested and
  absorbed in the mouth via saliva. They are
  quickly used as energy!
• Simple carbohydrates come from sugar. Anything
  ending in ose (glucose, lactose, fructose).
• Found in milk, fruit, soda, candy, cakes.

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Simple vs. Complex

• Complex carbohydrates are the BEST choice!
• Complex carbohydrates take longer to digest, and
  actually store in the muscles liver and to be
  released later for energy
• 40 of your diet should be from carbs!
• Found in starchy vegetables, legumes (beans and
  peas), and grains (rice, corn, and wheat)

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Proteins

• True or False If you want to become a big, lean
  individual, you should eat a LOT of protein!
• FALSE! You only need 30 of your calories to come
  from protein in a day!
• Too much protein can store as fat, and an
  overabundance can hurt your liver!

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Functions of Proteins

• Muscle, skin, hair, and nails are made up of
  mostly protein
• Helps body build new cells and repair existing
  ones
• Forms hormones, enzymes, and antibodies
• BUT- too much can be stored as fat!

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Vitamins

• Whats the difference between eating a 500
  calorie McDonalds meal versus a 500 calorie
  sandwich meal?
• Well, they both provide the same CALORIES, but
  McDonalds is EMPTY ENERGY!
• Meaning- A Sandwich gives us VITAMINS AND
  MINERALS, while McDonalds gives us saturated fats
  and oils- which HARM the body!
• Remember- EVERY TIME we eat things like Fast
  Food, it puts NEGATIVE STRESS on our bodies!

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Overall high in fat, low in vitamins and
minerals tasty but not a good choice
Saturated fats from pepperoni, cheese, and French
fries
White bread Not much fiber, Less protein
than Whole grain
Very few vitamins and minerals
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How many food groups can you find? Grains? Meats?
Vegetables? Fruits? Dairy?
Avocados provide Excellent source of
Monounsaturated Fats, Dietary Fiber, Vitamin C,
Vitamin K and Folate
Whole grain Bread- more Fiber and protein As
well as Complex carbohydrates
Tomatoes are an excellent source of vitamin C and
a good source of vitamin A, potassium, fiber, and
lycopene
Lean Turkey A good source Of protein, B6 And B12
vitamins
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Fat-Soluble Vitamins

• These vitamins maintain and allow growth
• Fat soluble vitamins dissolve in fat and can be
  stored in fat tissue! Too many are TOXIC! Not
  enough can harm your body!
• Vitamin A keeps eyes and skin healthy, needed
  for bones and teeth
• Vitamin D promotes absorption of other vitamins-
  like calcium
• Vitamin E protects cell membranes
• Vitamin K Aids in blood clotting

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Water-Soluble Vitamins

• The eight B vitamins and Vitamin C are water
  soluble- meaning they do not store in the body
  well. You need to consume these EVERY day!
• Vitamin Bs Needed to release energy from
  carbohydrates, fats, and proteins.
• Vitamin B6 Needed for protein metabolism and for
  the nervous system
• Vitamin B12 Necessary for forming cells
• Vitamin C Promotes healthy gums and teeth,
  healing of wounds, absorption of iron, protects
  cells from damage

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Minerals

• More than 20 minerals are essential to good
  health
• Calcium needed for development and maintenance
  of bones and teeth, nerve impulses, muscle
  contraction
• Iron Needed to make hemoglobin, which helps
  blood carry oxygen to all cells in body
• Potassium Fluid balance, nerve impulses, muscle
  contraction
• Sodium regulation of water balance in cells and
  tissues

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And lastly- Water!

• Every cell in our body needs water to work
  properly. In fact, our body is 60 water!
• Every day we lose large amounts of water through
  urine and solid wastes, evaporation through
  breathing, through skin as sweat. Extra water
  CANNOT be stored in the body.

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What does it do?

• Water .
• Flushes toxins out of vital organs
• Carries nutrients to your cells
• Provides a moist environment for ear, nose and
  throat tissues
• Regulates body temperature
• The average teenager needs at least 8 big glasses
  (8 oz 1 cup) of water a day!
• Sodas and Starbucks dont count! They dehydrate
  you because of caffeine!

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The Food Pyramid
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT BEANS