NutritionHow do you want to live your life?

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

How and why is MyPlate composed the way it is?

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

Nutrition Labels

Pay attention to serving sizes Bowl of cereal example

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