1 / 24

The Basics of Nutrition

Target Audience: High School & College Students. The Basics of Nutrition. By: Beth Goldenberg. Characteristics of a Nutritious Diet. 1 . Calorie Control Consuming the proper amount of calories 2. Balance Enough food from each category 3. Variety Different foods within each food group

afia
Download Presentation

The Basics of 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. Target Audience: High School & College Students The Basics of Nutrition By: Beth Goldenberg

  2. Characteristics of a Nutritious Diet • 1. Calorie Control • Consuming the proper amount of calories • 2. Balance • Enough food from each category • 3. Variety • Different foods within each food group • 4. Moderation • Not over or under eating • 5. Adequacy • Consuming nutrients on regular basis

  3. Food Pyramid • Grains • 3 servings from whole grains • Vegetables • Variety- look for color • Fruit • Only 1 serving should be from juice • Dairy • Consume low fat diary • Protein • Limit 1 serving from red meat

  4. Pasta/ Rice: ½ cup Vegetables: ½ cup Bread: 1 slice Fruit: ½ cip Juice: ¾ cup Cold cereal: ¾ cup Meat: 2-3 oz Butter: 1 tsp Recommended Serving Sizes

  5. Wording on Food Labels So what do these words all mean? Extra Lean: <5 grams of fat per serving Lean: < 10 grams of fat per serving Low Fat:< grams of fat Good source of: 10-19% of daily value High in Fiber: > 20% of DV Low Sodium: < 140mg of sodium Reduced Calories: 25% less than original

  6. Eating Healthy Tips • Don’t add salt to your meals • Stay hydrated- drink water • Whole Grains • Smaller meals throughout the day • Unsaturated fats over saturated • Limit eating out

  7. 6 Essential Nutrients • Minerals • Water • Vitamins • Carbs • Fats • Proteins Starch Sugar Cellulose

  8. Carbohydrates • Primary source of energy during high intensity • Primary energy source for nervous system • Glucose = Primary Carb in our body. Monosaccharide Disaccharide • Glucose • Galactose • Fructose • Sucrose • Lactose

  9. Fiber • Insoluble vs. Soluble • Advantages Obesity Heart Rate Hypertension Cholesterol • Sources • whole bran, vegetables

  10. Calories per gram Carbs: 4 cal/gram Protein: 4 cal/gram Fats: 9 cal/ gram

  11. Protein • Growth and repair of muscle • Amino Acids • 11 non-essential • 9 essential • RDA • .4 grams/ lb for average • .5-.8 grams/lb for athlete

  12. Fats • Primary fuel at rest • Fat protect organs • Saturated Fats • Animal products • Unhealthy • Unsaturated Fats • Plant Sources • Healthier option

  13. Recommendations • 45% - 65% of calories from carbohydrates. • 20% - 35% of calories from fat. • 10% - 35% of calories eaten should come from protein.

  14. Vitamins

  15. Vitamin A • Sources: • Milk • Sweet potatoes • Carrots • Functions • Immune defenses • Improved vision • Healthier skin, hair, bones • Cell development • Deficiencies • Anemia • Blindness

  16. Vitamin B Group • Thiamine • Riboflavin • B6 • B12 • Niacin • B5 • Folic Acid • Biotin

  17. Vitamin C • Ascorbic Acid • Functions • Growth and repair of tissue • Maintenance of collagen, bones, and teeth. • Deficiencies • Scurvy • 90 mg/day recommended

  18. Vitamin D • Sources • Sunlight • Fish • Oils • Functions • Maintain Calcium levels • Calcium absorption in intestines • Deficiencies • Rickets • Osteoporosis

  19. Vitamin E • Source • Almonds • Wheat Germ • Vegetables • Function • Protects against free radical • Prevent against heart disease • Formation of the red blood cells

  20. Vitamin K Blood Clotting Main Function

  21. Water • 60% of body weight • 8-12 cups a day • Dark urine vs. clear • Function • Carries nutrients and wastes through body • Involved in metabolic processes • Regulation of body temp • Maintains blood volume

  22. Minerals • Function: • Structure bones • Cell Metabolism • Muscle contraction • Major Minerals • > 5 grams- large amounts • Trace Minerals • <5 grams- small amounts Calcium is the most abundant mineral

  23. Anti- Oxidants • Help to prevent oxidation • Best fruits/ vegetables with ant-oxidants: Blueberries Spinach Kale Raspberries Blackberries Prunes Raisins

  24. Further Information For more information on nutrition, check out these helpful links! • Diet and Nutrition • My Pyramid • Nutrition.gov

More Related