1 / 28

NUTRITION

12-15%. NUTRITION. < 15% from sugars 20-25 grams of fiber <30% from fat 100% vitamins/minerals. 50-60%.

colum
Download Presentation

NUTRITION

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. 12-15% NUTRITION <15% from sugars 20-25 grams of fiber <30% from fat 100% vitamins/minerals 50-60%

  2. Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, the 7th edition of Dietary Guidelines for Americans(2011)by USDA places stronger emphasis on reducing calorie consumption and increasing physical activity.

  3. The evolution of Pyramid

  4. USDA(Unites States Dept of Agriculture) andHHS(Department of Health and Human Services ) New Dietary GuidelinesBalance Calories • Enjoy your food, but eat less. • Avoid oversized portions. Foods to Increase • Make half your plate fruits and vegetables. • Switch to fat-free or low-fat (1%) milk. • Make at least half your grains whole grains Foods to Reduce • Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers. • Drink water instead of sugary drinks.

  5. What is nutrition?

  6. CALORIE • Calories are used by the body for fuel. • A calorie is a unit of energy. • Fats have the highest concentration of calories. That's nine calories per gram. Protein and carbohydrates each have four calories per gram

  7. What is BASIC METABOLIC RATE?

  8. NUTRIENTS THAT PROVIDE ENERGY • CARBOHYDRATES • PROTEINS • FATS/OILS

  9. CARBOHYDRATES(4Kcals) • Main source of energy. • Foods include: • Grains • Vegetables • Fruit • Pasta • Potatoes • Sugar

  10. COMPLEX CARBS • Most of the carbohydrates you eat should be complex • More nutritionally dense because they provide LARGE amounts of nutrients for the calories they provide • Complex carbohydrates include: grains, vegetables, fruits, whole wheat pasta, potatoes, and brown rice, to name a few

  11. SIMPLE CARBS • Simple carbohydrates have little nutritional value • Simple carbohydrates include: table sugar, candy bars, fruit juice, soda, refined pasta and white bread to name a few

  12. PROTEINS(4Kcals) • Proteins are the group of nutrients that builds, repairs and maintains body cells • Proteins are the building blocks of the body • Provide some energy, but not as much as carbohydrates

  13. AMINO ACIDS • Protein is broken down in the body into amino acids • Amino acids help in the process of chemical reactions in the body • There are 20 amino acids in the body. 11 of them are manufactured in the human body. • The other 9 (essential amino acids) come from food we eat.

  14. COMPLETE PROTEINS • Include foods with all 9 essential amino acids • Foods include: meat, milk products, fish, and products that come from animals Soy beans, ½ cup cooked – 14 grams protein Quinoa, cooked, 3.5oz -14 grams Chicken breast, 3.5 oz - 30 grams Egg, large - 6 grams Steak, 6 oz – 42 grams

  15. FATS/OILS(9Kcals) • The most concentrated form of energy • Dissolve certain vitamins and carry them to the cells of the body • Saturated and Unsaturated

  16. SATURATED FATS • Solid at room temperature • Foods include: butter, lard, and meat fats

  17. UNSATURATED FATS • Liquid at room temperature • Foods include: sunflowers, corn, soybeans, olives, almonds and peanuts

  18. CHOLESTEROL • Good=HDL and Bad=LDL • Found in foods such as meat • Humans produce their own cholesterol • Saturated fats contain more bad cholesterol where unsaturated fats contain good cholesterol • HDL helps move cholesterol out of the human body • High cholesterol is associated with heart disease and hardening of the arteries

  19. GOOD CHOLESTEROL

  20. BAD CHOLESTEROL

  21. NO ENERGY NUTRIENTS • Minerals • Vitamins • Water

  22. MINERALS • Regulate the activities of cells • A balanced diet will provide the proper amount of minerals • Too much of one mineral can be bad for you

  23. CALCIUM • Builds and maintains bone density • Due to hormones, at about age 55, women will have much larger bone loss compared to men • OSTEOPOROSIS: a condition in which the bones become porous and break easily • Eating foods rich in calcium, resistance exercise and weight bearing exercise will reduce the risk of osteoporosis.

  24. IRON • Needed for proper formation and functioning of red blood cells • Red blood cells carry oxygen to your muscles and other body tissues • Not enough iron in the body can lead to iron deficiency anemia • Anemia is when the body does not create enough healthy red blood cells • Tired, dizzy, fatigue, chest pain, light headed,

  25. VITAMINS • Needed for the growth and repair of body cells • The body does not store excess B and C vitamins

  26. WATER • A very important nutrient • Carries other nutrients to cells • Carries away waste • Regulates body temperature • Your body is made up of 50-60% water • Your body loses 2-3 quarts a day through sweating, breathing and urinating

  27. WHAT SHOULD I DO? • Reduce saturated fat • Increase complex carbohydrates • Analyze food to see if it is balanced • Decrease salt • Drink water not sugary drinks

More Related