NUTRITION

1. NUTRITION Building a Nutritious Diet

2. KEY POINTS • What does the word DIET mean? • What influences the choices people make? • Name the 6 types of Nutrients? • How many calories/fat grams can I eat per day?

3. FOOD FOR LIFE • NUTRITION Eating foods the body needs to grow, develop, and work properly. • Food / Air / Water are life’s basic needs.

4. DIET • What do you think of when you hear the word DIET? • DIET The food and drink we regularly choose to consume. • What kind of diet do you follow?

5. Geography Family Cultural Background Convenience Cost Advertising Friends Personal Taste FACTORS THAT INFLUENCE YOUR DIET

6. SIX TYPES OF NUTRIENTS • Carbohydrates • Proteins • Vitamins • Minerals • Fats • Water

7. CARBOHYDRATES • CARBOHYDRATES The starches and sugars that provide the body with most of its energy. • 2 types of CARBS. 1. Simple 2. Complex

8. SIMPLE CARBOHYDRATES • Simple Carbohydrates found in fruit, and milk

9. COMPLEX CARBOHYDRATES • Complex Carbohydrates found in starchy foods, breads, cereals, dry beans, potatoes, and other starchy vegetables

10. PROTEINS • PROTEINS Needed to build, repair, and maintain body cells and tissues(particularly muscle). • Provide energy • Especially important during growth periods (childhood, adolescence, …). • Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are sources of Protein. • Made up of AMINO ACIDS

11. AMINO ACIDS • 22 Amino Acids • Your body can make 13 of them. • The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat. • Complete Proteins come from animal sources and contain all 9 essential amino acids. • Incomplete Proteins come from plant sources and lack at least 1 essential amino acid.

12. VITAMINS • VITAMINS Substances needed in small quantities that help regulate body functions. • 2 Groups of Vitamins • Water – soluble • Vitamin C & B • Fat – soluble • Vitamin A & D

13. Water – soluble Can NOT be stored in the body Must be included in your diet Fat – soluble Can be stored in the body until needed. VITAMINS

14. MINERALS • MINERALS Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination. • Whole grains, fruit, peas, spinach, raisins, and milk are good sources of minerals.

15. VITAMINS & MINERALS

16. FATS • FATS A source of energy and are essential for vital body functions. • Insulate body • Cushion organs • Carry fat – soluble vitamins • Promote healthy skin and normal growth

17. SATURATED FATS • Fats found in meats and dairy products • Eating to much Saturated fat can raise blood cholesterol levels, increasing the risk of heart disease.

18. UNSATURATED FATS • Found mainly in vegetable oils, such as olive, corn, or canola oil • Fats that remain liquid

19. WATER • Most common nutrient • Makes up 60% of the body

20. WATER • Carries nutrients through body • Helps digestion • Removes waste from body • Lubricates joints • Keeps body from overheating

21. HEALTHY DIET SUMMARY • Balance of nutrients • Too much fat may lead to heart disease • Too little protein hinders growth • You need a variety of healthy foods to get all the nutrients!

22. Calories • The number of calories people should eat each day depends on several factors, including their • Age • Size • Height • Gender • Lifestyle • and overall general health. • A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.

23. Recommended Daily Calories According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. It is interesting that in the UK, where people on average are taller than Americans, the recommended daily intake of calories is lower. Rates of overweight and obesity among both adults and children in the USA are considerably higher than in the United Kingdom

24. Portion sizes • In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater today. • The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 calories

25. Calorie/Fat • Calories Worksheet • Fast Food Menu Activity • Calories and Fat Grams • Average meal from fast food restaurants • Calories and Fat Grams • Healthier choices from fast food restaurants

26. MY PLATE • Internet Scavenger Hunt • www.choosemyplate.gov • My plate (Food groups) • Grains video • Super Tracker • Physical activity tracker • Food tracker (with 3 day food log) • Print out a ‘History Chart’/Total calories line chart over 3 day span

27. RDA • Recommended Dietary Allowances guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat. • Nutrition labels on food packaging can help you plan nutritious meals.

28. SUGAR IN FOOD Can of Soda 9 teaspoons of sugar Box of Cereal 8 teaspoons of sugar Yogurt with Fruit 7 teaspoons of sugar Ice Cream Cone 4 teaspoons of sugar

29. SUBSTANCES IN FOOD • In addition to the 6 Nutrients: • Other substances: • Important to include in diet • Fiber

30. Fiber The part of fruits, vegetables, grains and beans that body cannot digest Sugar The average American eats 100 lbs of sugar each year Hidden Fats Fat in your diet should be limited to 30% or less of your total calories each day Cholesterol A fatty, wax-like substance that helps your body make other substances it needs SUBSTANCES IN FOOD

31. SUBSTANCES IN FOOD Sodium You can get all the sodium you need by eating less than 1/3 an ounce of salt a day, which can be found in the foods you eat Caffeine A chemical, found in some plants, can make heart beat faster

32. MANAGING YOUR WEIGHT • Key Points • How much should I weigh? • How can I lose weight without damaging my health? • What can I do to keep my weight the same?

33. WEIGHT Desired Weight Weight that is best for you • Based on your sex, height, and body frame (small, medium, large build)

34. THIN OR OBESE • Many of us feel the pressure of being thin because of… • Media, actors/actresses, singers, athletes, models, etc… Over Weight More than the desired weight for gender, height, and frame size Obese Having to much body fat

35. Inherited tendency toward obesity Over-eating Family habits, cultural, food as reward Lack of physical activity Individual metabolism Rate at which body changes nutrients into energy and tissue Obesity contributes to: Low self-esteem Social isolation Over-heating Increase weight loss Inactivity Shame, guilt OBESITY

36. EXCESS WEIGHT • The body frame has to bear more weight than it should, putting more stress on bones and muscles • The heart must work harder to circulate blood • Harder to exercise, so weight gain continues

37. DIETING CONCERNS • Many people lose weight fast • Weight loss should be gradual • Healthy, balanced diet and exercise • Most fad diets can be harmful to health • Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies

38. DIET DO’s • Set realistic goals • Change poor eating habits • Eat nutrient dense foods • Eat low calorie foods from food groups • Exercise to help burn calories • Eat slowly and wait before taking a second helping

39. DIET DON’TS • Don’t choose a fad diet • If it sounds to good to be true, then it is • Don’t rely on special formulas • Don’t skip meals • Don’t reward yourself with food • Don’t eat fewer than your allotted calories