Choosing a Healthier Diet

1. Choosing a Healthier Diet By Shawnee Foglio Intended Audience: High School Students

2. A Healthy Diet Contains…. All Essential Nutrients! • A nutrient that is required to normal bodily functioning that cannot be made by the body for use. The Essential Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

3. Benefits from a Healthy Diet Reduces the risk of coronary artery and cardiovascular disease Reduces the risk of type 2 diabetes Reduces risk for cancer Reduces risk for Stroke Aids in weight loss

4. Carbohydrates • Compounds composed of single or multiple sugars • Ideal nutrients that • Give the body energy • Feed the brain and nervous system • Keep digestive system working well • Keep the body lean (in moderation)

5. What carbs should be in your diet? • Whole grains! • Breakfast: Old fashion cut oats or whole grain cold cereals • Lunch: whole grain breads • Side: Brown rice instead of potatoes • Dinner: Whole wheat pasta • Other: Beans!

6. Proteins • nutrient the body needs to grow and repair itself • Part of every cell, organ, and tissue • Proteins…. • Maintain and replace tissues • Make antibodies to fight illnesses • Help your body and muscles grow

7. What proteins should be in your diet? • Complete Proteins- contain all essential amino acids the body needs • These can be found in foods such as • Meat • Poultry • Fish • Eggs • Milk and Cheese

8. Tips for healthier proteins • Take off skin of chicken • Skinless turkey and chicken have least fat • Trim and drain fat when cooking • Avoid processed meats like lunch meats • Eat more fish

9. Fats and Oils • Made up of carbon, hydrogen and oxygen • Essential for proper functioning of the body • Fats…. • Provide and store energy • Help keep you warm • Padding for organs Fat Cells

10. Good Fats in the Diet • Unsaturated Fats • Olive or canola oil • Soft margarine • Lean meats • Low-fat or fat free milk

11. Fats to avoid • Saturated Fats and Trans Fats • Coconut and palm oil • Bacon • Egg yolks • Cream • Shortening (is in baked goods) • Fried foods Remember: These foods can be eaten but should be eaten in moderation and not very often!

12. Vitamins • Components in food needed in small amounts • Maintain health • Reduce cholesterol • Growth • Help process other nutrients • Keep organs functioning well The 6 Vitamins are A, B, C, D, E, and K

13. Vitamins in the diet: Fruits and Vegetables • Fruits and vegetables are an excellent source of vitamins • low calorie and fat free • Some fruits and vegetables include • Apples • Oranges • Spinach • Broccoli • Bananas

14. Minerals • Nonorganic chemical elements • Minerals…. • Keep bones strong • Carry blood cells • Nerve function • Keep up Immunity • Heal wounds…to name a few A more in depth look at Minerals

15. Two types of Minerals • Major Minerals- essential minerals found in the body in amounts more than 5 grams • Trace Minerals- essential minerals found in the body in amounts less than 5 grams

16. Good sources of major minerals in the diet • Calcium- Milk, cheese, tofu • Phosphorus- cottage cheese, milk, navy beans • Magnesium- spinach, yogurt, oysters • Potassium- bananas, avocados, orange juice

17. Other Major Minerals in the Diet • Chloride and Sulfate • Chloride-salt • No recommended intake • Sodium- should be eaten in moderation • (1500 mg/day) You only need a little of me.

18. Good sources of trace minerals in the diet • Iodine- iodized salt • Iron- red meat, clams, enriched cereal • Zinc- yogurt, enriched cereal • Selenium, Fluoride, other minerals

19. Water • The most indispensable nutrient! • Water… • Carries nutrients throughout body • Cleanses tissues/wastes • Helps joints move • Helps maintain body temperature

20. How much water should you drink? • Depends on humidity, activity level, and temperature • Recommendations on average… • Males- 13 cups a day • Females- 9 a day cups

21. Remember… There are so many benefits to a healthy diet! Can you name some? What will you change in your diet?