Nutrition

1. Nutrition How do you want to live your life?

2. Why Nutrition Matters • Respond to this statement – The food you eat affects your health and quality of life. • Nutrition – what does it mean? • The process by which your body takes in and uses food.

3. Nutrients and Calories • What are nutrients? • They are substances in food that helps your body needs to grow, to repair itself, and to supply you with energy. • What are calories? • They are units of heat used to measure the energy your body uses and the energy it receives from food.

4. What influences your food choices? • People eat for 2 reasons • Hunger – natural physical drive to eat, prompted by the body’s need for food. • Appetite – is the psychological desire for food • What is the difference between the 2? • Food and emotions – emotional eating • Food and environment • Family and culture, friends, time and $$, advertising

5. Nutrients – 6 Types • Nutrients perform specific roles in maintaining your body’s functions • Energy sources • To heal, and build and repair tissue • To sustain growth • To help transport oxygen to cells • To regulate body functions

6. 6 Types of Nutrients - Carbohydrates • Carbohydrates • Simple – sugars, fructose and lactose • Complex – starches – long chains of sugars linked together. Ex - grains • Fiber – tough complex carb that body can’t digest. Moves waste though the digestive system. Fiber sources? • Your body uses carbs by breaking them down into their simplest form which is glucose and this is what your body uses for energy

7. 6 Types of Nutrients - Proteins • Proteins – nutrients the body needs to build and maintain its cells and tissues • Are the basic building block to of all body’s cells. • Although protein doesn’t supply energy to your body as quickly or easily as carbs do, it can be used as an energy source

8. 6 Types of Nutrients - Fats • Your body needs a little fat in order for it to function properly – although there are healthier fats that you should choose • Types of fats • Unsaturated – vegetable oils, nuts and seeds tend to contain larger amounts of unsaturated fats. Eating these in moderate amounts may lower your risk of heart disease • Saturated – most commonly found in animal-based foods such as meat and dairy products. Consuming too many may increase your risk for heart disease

9. 6 Types of Nutrients - Fats • Trans fats – these are formed by a process called hydrogenation, which causes vegetable oil to harden. As it hardens, the fats become more saturated. Trans fats can be found in stick margarine, many snack foods, and packaged baked goods • Fats for energy – we do get energy from fat. Essential fatty acids are important to brain development, blood clotting and controlling inflammation. The also maintain healthy hair and skin.

10. 6 Types of Nutrients - Fats • Calories from fat that are not used are stored in the body as body fat • You should have some fat on your body, but too much can lead to heath problems • Cholesterol – a waxy, fatlike substance in the blood • It is needed to create cell walls, certain hormones and vitamin D. However excess and build up in your arteries and lead to heart disease

11. 6 Types of Nutrients - Vitamins/Minerals • Vitamins – compounds found in food that help regulate many body processes • Minerals – elements found in food that are used by the body. • The body cannot produce them so it must get them from food

12. 6 Types of Nutrients - Water • Essential for most body functions • Moving food through digestive system • Digesting carbs and protein and aiding other chemical reactions in the body • Transporting nutrients and removing wastes • Storing and releasing heat • Cooling through perspiration • Lubricating the joints • Cushioning eyes, brain and spinal cord

13. 6 Types of Nutrients - Water • 9 cups for girls • 13 cups for boys • Also depends on activity level • Lots on water in foods • If you wait until you are thirsty, you’ve waited too long-you are already dehydrated

14. Dietary Guidelines for Eating Right and Active Living • Make smart choices from every food group • Find your balance between food and activity • Get the most nutrition out of your calories

15. MyPlate How and why is MyPlatecomposed the way it is?

16. MyPlate • Balancing Calories ● Enjoy your food, but eat less.   ● Avoid oversized portions.     • Foods to Increase ● Make half your plate fruits and vegetables.   ● Make at least half your grains whole grains.   ● Switch to fat-free or low-fat (1%) milk.     • Foods to Reduce ● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.   ● Drink water instead of sugary drinks.    

17. Food Groups • http://www.youtube.com/watch?v=IJnGFacO3Vs • What are they and how many servings should you get in each? • Eat the colors of the RAINBOW!! • What is the part of the pyramid that is often forgotten?

18. My Pyramid – Use to use • Servings • 6 servings from the bread, cereal, rice, and pasta group. • 3 servings from the vegetable group. • 2 servings from the fruit group. • 2 servings from the milk, yogurt, and cheese group. • 2 servings from the meat, poultry, fish, dry beans, eggs, and nuts group.

19. What does food do for us? • Replaces old bone, muscle, skin, and blood tissue. • Reduces risk of developing illnesses. • Reach optimal growth physically and mentally. • Obtain energy.

20. Types of Foods to Choose • Nutrient dense food – have a high ratio of nutrients to calories • Carrots vs Bag of chips • Same amount of calories in 1 serving, but the carrot has more nutrients in it than the chips • Moderation is the key to any healthy lifestyle

21. What is the most important meal of the day? • Breakfast • Lunch • Supper • Why? • What are some examples of healthy snacks? • What do these healthy snacks do for you?

22. Eating right when eating out • Watch portion sizes – splitting with a friend. Portions sizes have increased over the years. Take leftovers home • Pay attention to how foods are prepared – fried, grilled, baked broiled • Add fresh veggies/fruits – salad bar, ask waiter to bring extra lettuce/tomato on the side • Go easy on toppings – high fat sauces quickly add up – mayo, dressing, ask for lighter version • Don’t drink your calories – water vs soda

23. Nutrition Labels • Pay attention to serving sizes • Bowl of cereal example

24. Nutritional Claims • Free – food contains none, or an insignificant amount, of a given component: fat, sugar, saturated fat, trans fat, cholesterol, sodium, or calories • Low – you can eat this food regularly without exceeding your daily limits for fat, saturated fat, cholesterol, sodium, or calories • Light – a food labeled as “light” must contain 1/3 fewer calories, ½ the fat, or ½ of the sodium of the original version

25. Nutritional Claims • Reduced – food contains 25% fewer calories or 25% less of a given nutrient than the original version • High – food provides at least 20% of daily value for a vitamin, mineral, protein, or fiber • Healthy – must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium