Nutrition

1. Nutrition Lindsay Tyburski Special Olympics Nutrition Seminar

2. What is nutrition? Scientific study of food and drink & how it works in your body • Includes all the stuff that’s in your food such as vitamins, protein, fats, and more • It is important to eat a variety of foods so you have what you need to grow and be healthy

3. Being healthy • Being healthy is: • Showing consistent effort in maintaining an overall positive feeling of healthiness, as well as contributing to personal nutrition and physical form so that you can live a balanced life

4. Food Plate & Choosing Foods • Switched from the food guide pyramid in 2013 • Illustrates the 5 food groups which are the building blocks for a healthy diet • Fruits • Vegetables • Grains • Protein • Dairy

5. 2013 Food Plate Guide

6. When to Eat Each Meal • Breakfast: within 60 minutes of waking up • Lunch: approximately 4.5 hours after breakfast • Dinner: 2-3 hours before going to bed • Snacks: every 3-4 hours

7. Eggs • Omelet • Oatmeal • Whole grain pancakes, waffles, toast, bagel, muffin • Cold cereal • Fruit • Yogurt KEEP IN MIND BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY! List of nutritious, smart foods to eat for breakfast! Breakfast Foods

8. Wraps • Sandwich • Whole grain pizza • Hamburger • Salad List of nutritious, smart foods to eat for lunch! Lunch Foods

9. Foods to incorporate into dinner • Grains • Vegetables/fruit • Meat • Dairy List of nutritious, smart foods to include in your dinner! Dinner Foods

10. Fruit • Nuts • Popcorn • Raw vegetables • Granola bars • Peanut butter List of nutritious, smart foods to eat for snacks! Snack Foods

11. Carbohydrates • Major energy source for the body • Body breaks carbs down into simple sugars • 2 types: • Simple: found in refined sugar, fruits, & milk • Complex (starches): found in bread, grain, crackers, pasta, & rice

12. Fats • Helps the body grow and develop • Fuel the body & help absorb vitamins • Building blocks of hormones • Insulate nervous system in the body • NOT ALL FATS ARE BAD FOR YOU!

13. Protein • Builds, maintains, & replaces tissues in the body • muscles, organs, and immune system • Body breaks down into amino acids • Amino acids reused to make proteins the body needs to maintain muscles, bones, blood, and organs

14. Calories • Not all calories are bad for you! • Body needs calories for energy! • Eating too many calories & not burning them leads to weight gain • Recommended to eat between 2,000-2,500 a day • Can see how many calories in specific foods by reading food label

15. Vitamins • Body needs to work properly: grow and develop properly • Each vitamin has a specific role in the body: • Vitamin A: helps see at night • Vitamin B: helps body make protein and energy • Vitamin C: helps body heal a cut • Vitamin D: helps build strong bones

16. Minerals • Help your body grow, develop, and stay healthy • Uses different minerals to perform different functions • 2 types: • Macro: body needs lots of these • Calcium, phosphorus, magnesium, sodium, potassium, chloride, & sulfur • Trace: body needs little amount of these • Iron, manganese, copper, iodine, zinc, cobalt, fluoride, & selenium • Transmit nerve impulses • Make hormones • Maintain normal heart beat

17. Water • Very important to include in diet • Body needs water to survive • Only go 3 days without water • Can get it from foods as well as just drinking plain water • Lack of water dehydration • Many functions in the body • Part of lymph system- staying healthy • Digest foods • Cells use to function properly

18. Food Labels • Gives information about which nutrients are in foods • Located on outside of packaged foods • Nutrients measured in grams(g) or milligrams (mg) or percentages (%) • Information on label: • Serving size, servings per container, calories, fat, carbohydrates, vitamins & minerals

19. Example of food label

20. Health Problems • List of common health problems: • Asthma • Cancer • Diabetes • Food Allergies • Heart attack • Infections • Obesity • Stroke • Many health problems can be avoided by proper diet • For more information on these and other medical conditions CLICK HERE Italics: most common

21. Diabetes What is it? Treatment • Problem that causes sugar levels to rise higher than normal • Type 2 is the most common • Due to poor health/obesity • Blood sugar monitoring • Healthy eating • Regular exercise

23. Food Allergies • List of common food allergies: • Eggs • Fish • Gluten • Milk • Tree nuts • Peanuts • Shellfish • Soy • Wheat

24. Food Allergies Symptoms Treatment • Skin: • Itchy, red bumps • Redness, swelling • Gastrointestinal Tract: • Stomach ache • Nausea/vomiting • diarrhea • Respiratory Tract: • Runny/stuffy nose • Sneezing • Coughing • Wheezing/shortness of breath • Cardiovascular Tract: • Lightheadedness • Fainting Avoiding the allergen • Medications • To help treat the symptoms For more information CLICK HERE

25. Obesity • Most common health problem in USA • Abnormal or excessive fat in an individual that causes a health risk • Can lead to many chronic diseases (diabetes, heart disease, cancer) • Statistics: • 1.6 billion adults over the of age 15+ were overweight • 400 million adults were obese • 20 million children under the age of 5 years were overweight

26. References • http://www.acaai.org/allergist/allergies/Types/food-allergies/Pages/default.aspx • http://www.choosemyplate.gov • http://health.nytimes.com/health/guides/disease/type-2-diabetes • http://kidshealth.org/ • http://www.nutrition.gov/