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Nutrition

Nutrition. Lesson Objectives. Identify sources of the six classes of nutrients Identify how much you should eat from each of the 5 groups from the new pyramid. Discuss choices of foods that could reduce your risk of developing heart disease and cancer.

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Nutrition

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  1. Nutrition

  2. Lesson Objectives • Identify sources of the six classes of nutrients • Identify how much you should eat from each of the 5 groups from the new pyramid. • Discuss choices of foods that could reduce your risk of developing heart disease and cancer. • Discuss vocabulary that deals with your diet and nutrition.

  3. Nutrition is the___________________ __________________________________. Nutrition

  4. The Six Classes of Nutrients • C__________ • P________ • F_____ • W_______ • V________ • M________

  5. Carbohydrates • _______________________________ • Sugars, starches, and fiber • Starch-_____________________ • ______- part of grains and plant foods that cannot be digested Proteins • ________________________________________________ • Make up ___________________ • Most _________ and _________

  6. Fats • _____________________________________________________________ • ___________- type of fat from dairy products, solid vegetable fat, and meat and poultry • ____________- obtained from plant products and fish **A gram of fat has more than twice as many calories as does a gram of protein or carbohydrates __________ • Often called the “Forgotten Nutrient” • Most abundant nutrient in the body – body is ________________________ • Should consume 64 oz. a day (8 – 8oz glasses) • Needed to _______________________ • Needed to ______________________

  7. Vitamins • _______________________________________________________________ • Vitamin C, Vitamin B, Vitamin A, Vitamin D, Vitamin E • ________________________________________________________ __________ • Nutrients that are involved in many of the body’s activities (blood, bones, fluids) • _____________________________________________________________

  8. Low-fat/low-calorie options High-fat/high-calorie options Nutrient-Dense Foods • Nutrient-dense foods -- ___________________________ __________________________________________________. • Too many foods that do little to meet nutrient needs may put your health at risk. When choosing foods look for: • _________________________. • _________________________.

  9. Improving Your Diet • ______________________ • Maintain a healthy weight • American Heart Association and American Cancer Society say: _________________ • _________________- to do this eat more fish and chicken, trim fat, read labels • Eat more __________________________ • Use ___________ in moderation • Use _______ in moderation

  10. Managing your Weight • Hunger- _______________________________ ________________________________________ • Appetite- ___________________________________________________________

  11. Weight Control Factors • Metabolism- _________________________ • _____________________________ • Basal Metabolic Rate- _______________________________________________ • Factors involved: _____________________ _______________________ _______________________ • Activity Level - ______________________

  12. Key to Managing Weight • _________________________ • You Are What You EAT!!!!!

  13. Ideal Weight • Over Weight- ___________________ • Obesity- _________ • _______________ • Under weight- _____________________

  14. How To Control Weight • Positive Ways: • _____________________(triggers) • Exercise (increase) • ___________________( food choices) • _____________________________ • _____________________________ _____________________________

  15. Negative Ways to Control Weight • _________________- self induced starvation due to fear of being fat • ___________- binging and purging • ___________- going from one diet to another • ________________- comfort, emotional • ____________- “special” ingredients, low carb • Fasting- ________________

  16. People That Need Special Diets • _________- more carbs, more water, salt • __________________- more calories, supplements, fluids, (breast feeding = 500 more calories a day) • Hypertension- ______ • Diabetes- ________ • Food Allergies

  17. Individual Needs • Vegetarianism • Lacto-ovo Vegetarians: do not eat _________________________; but will consume milk, eggs, and dairy products. • Health Benefits • Take in less saturated fats so lower risk of heart disease, hypertension, and some forms of cancer • Still need to watch fat intake though • Vegans: _________________________________ • Vitamin B12 only comes from animal source so vegans much get this from a supplement • They do not consume milk so they must also get enough Vitamin D and Calcium

  18. __________30 min. or less of physical activity in addition to daily activities. _______________30-60 min. ofphysical activity in addition to daily activities. ________60 min. or more ofphysical activity in addition to daily activities. Levels of Activity

  19. The Facts: Take It All In • Direct costs attributable to ____________ have been estimated at over $_______ Billion. • Since 1974, the number of overweight or obese children has __________ by ____%, to _____% of children in America. • Children today have a _________ life expectancy than their __________ for the first time in ____ years.

  20. The Facts: Take It All In • Obesity _____________ your risk for developing as many as ___ serious __________conditions. • _____ in __________ children born after the year 2000 will develop ____________ • Those who are obese have a ___% - _____% higher risk of __________death from all causes when compared to those of a healthy weight.

  21. The Facts: Take It All In • In _________ an estimated __________ deaths per year are due to the _________ epidemic: • More than the # caused by ____________ • _________________________________________

  22. Teen Food Trends • Over the past ____ years, ______ obesity has ______. • 15.5% of teens are ________. • __% of the calories teens eat are from ______ eaten _______ from home. • 10% of the ___________ teens eat are from ____________. • ____________________________________________________________________________.

  23. Teen Food Trends • ___% of the __________ calories teens eat come from _________. • Only ___% of female teens and ___% of male teens get enough daily ___________. • The average teen spends ________watching TV each ________. • While watching TV, the _____________seems to be lower than during rest. So a person burns _________ calories watching TV than sitting doing ___________

  24. THE NEW DIETARY GUIDELINES • __________________________________ • Be __________ active each ______ • __________________________________ • Choose a variety of _______ daily, especially _______ grains • Choose a variety of ________ and ____________ daily

  25. THE NEW DIETARY GUIDELINES CONTINUED: • __________________________________ • Choose a diet that is low in ___________ fat and _____________ and moderate in total _____ • Choose __________ and ________ to moderate your intake of __________ • Choose and prepare _________________ • Do not drink _________. (_____ who drink should do so in _______________.)

  26. Daily Reference Values (DRVs)(Based on 2,000 calories a day for adults and children over 4 only) • _________________ • __________of nutrients that will prevent ___________ and _________ in most people • ___________ variety, balance & __________

  27. Reduce the risk of Premature Heart Disease • _________________________________________________________. • Consider the following to _________ the risk of developing __________: limit ____ intake, eat foods containing ___________, and limit __________ intake. Reduce the risk of Cancer • ______________________________________ • Eat _____ of fruits and _____________ • Eat foods with a lot of ___________ • Limit __________ and _______-cured foods

  28. Food Additives • ________________- prevents or slows down food spoilage (canned) • _____________- adding vitamins and minerals to food that weren’t naturally there (milk) • ______________- replacing vitamins and minerals that were lost in processing (bread) • _____________- improves texture to keep it smooth (ice cream, salad dressing) • _______________-makes bread rise (yeast, baking soda) • ___________- no additives • ____________- no man made fertilizer or pesticide used

  29. FDA (United States Food and Drug Administration) Requirements for Labels • Name of ___________ • Name and __________ of manufacturer • Net _________ of food • List of ingredients in ___________ order of weight • Number of servings per container • ________________ • ________________

  30. Nutritional Facts • ___________________________ • # of calories from ____ • % of _____________ (recommendations for average person) • Weight in ______ of certain ___________

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