Post on 02-Jan-2016
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.
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.
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
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 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
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
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
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.
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
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
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
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
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
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.
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?
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.
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.
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
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?
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
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
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