10.3 Nutrition - HEALTH · Make Major sources of saturated fat like: cakes, cookies, ice cream,...
Transcript of 10.3 Nutrition - HEALTH · Make Major sources of saturated fat like: cakes, cookies, ice cream,...
10.3 Nutrition
ChooseMyPlate.gov
Following Nutrition Guidelines
MyPyramid food guide system- designed to help
americans make healthful food choices.
ChooseMyPlate.gov- designed to be easier to eat
healthy.
Eat a variety of foods will help you get the
nutrients your body needs.
As teens you need to eat more fruits, vegetables
and grains. Most teens fall short in these areas.
My Plate Guidelines
How to build a healthy plate:
Make half of your plate fruits and vegetables.
Eat Red, Orange, and Dark -Green
Vegetables- Like tomatoes, sweet potatoes,
broccoli as your main side dishes.
Eat fruits, vegetables or unsalted nuts as
snacks they are natures original fast foods.
My Plate Guidelines
Make at least half your grains whole.
Choose 100 Percent whole grains, cereals,
breads and crackers, rice and pasta.
Check ingredients make sure says whole
grain not fortified grains.
My Plate Guidelines
Switch to Skim Milk or 1 Percent Milk.
These milks have the same amount of calcium
and other essential nutrients as whole milk
but less calories and fat.
Try as substitute: Calcium fortified soy
products like almond or soy milk.
My Plate Guidelines
Vary your protein food choices.
Twice a week make seafood your protein or
meat source.
Eat beans, which are a natural source of fiber
and protein.
Keep meat and poultry portions small and
lean.
Cut Back Foods High Fat, Sugar & Salt
Many people eat foods with too much solid
fats, added sugars and salt ( Sodium). Added
sugars and fats load foods with extra calories
you don't need. Too much sodium may
increase your blood pressure.
Choose foods and drinks with:
Little or no added sugars.
Drink Water instead of sugary drinks. About
10 packs of sugar in a can of soda.
Select fruit for dessert- eat sugary desserts
less often.
Choose 100 percent fruit juice instead of fruit
flavored drinks.
Look out for salt (sodium)
In the foods you buy.
Compare sodium in foods like soup, bread
and frozen meals- choose the meals with
lower number of sodium.
Add spices or herbs to season food without
adding salt.
Eat fewer foods that are high in fat
Make Major sources of saturated fat like:
cakes, cookies, ice cream, pizza, cheese,
sausages, and hot dogs- occasional choices
not everyday choices.
Select lean cuts of meats or poultry and fat
free or low fat milk, yogurt and cheese.
Switch from solid fats to oils when preparing
food.
Calories Per Day
Everyone has a different calorie limit, it
depends on how physically active you are.
Calorie Limits are: 1,600, 2,200 or 2,800.
Remember Think before you eat is it worth the
calories.
Avoid oversized portions, use smaller bowl,
plate and glass, stop eating when satisfied
not full.
Calorie Intake1,600 Calories: a day if you are sedentary
lifestyle.
2,200 Calories: a day for most children,
teenage girls, active women and sedentary
men. Pregnant women may need more
calories.
2,800 Calories: most teenage boys, many
active men and some very active women.
Sample Diets for Calorie IntakeServing Size Chart 1600, 2200, 2800
Servings 1600 2200 2800
Grain Group 5 oz. 6 oz. 10 oz.
Vegetable Group 2 3 cups 3 ½ cups
Fruit Group 1.5 cup 2 cups 2 ½ cups
Milk Group 3 cups 3 cups 3 cups
Meat Group 5 oz. 6 oz. 7 oz.
Total Fat 18 grams sat fat 24 grams sat. fat 31 grams sat. fat
Sugar 25 grams 30 grams 35 grams
Salt/Sodium 2,200 mg. 2.200 mg 2,200 mg
Grains Choices: 6-10 ServingsWhole Grains: Have the whole grain kernel.
Like: Whole Wheat flour, bulgur (cracked
wheat), oatmeal, whole cornmeal, brown rice.
Refined - Enriched- Grains- goes through
process removes bran and germ but removes
the fiber and vitamins but add nutrients back
in. Like White flour, degermed cornmeal,
white bread, white rice.
Whole Grains vs Refined Grains
Chart: Whole Grains Refined Grains
brown rice cornbread
buckwheat corn tortillas
bulgur ( cracked wheat) crackers
oatmeal flour tortillas
popcorn white noodles- pasta
wheat bread- wheat pasta , brown rice-
(WHOLE GRAIN)
white bread, white rice
Vegetables: Eat 2-3.5 ServingsDark Green Vegetables:
bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mustard greens, romaine
lettuce, spinach, watercress
Orange Vegetables:
acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes
Dry Beans and Peas:
Black beans, black-eyed peas, kidney beans, lentils, lima beans, pinto beans, split peas,
white beans.
Starchy Vegetables:
Corn, green peas, lima beans, potatoes
Other Vegetables:
artichokes, asparagus, bean sprouts, green beans, mushrooms, okra, onions, tomatoes,
vegetable juice 100 percent, zucchini.
Fruits- 2-2.5 Servings
Apples, apricots, avocado,bananas,
strawberries, blueberries, raspberries,
cherries, grapefruit, kiwi, grapes, lemons,
limes, mangoes, cantaloupe, honeydew,
watermelon, nectarines, oranges, peaches,
pears, papaya, pineapple, raisins.
Fruits have high sugar content are:
Really High sugar content for top 5 Fruits
are:
Figs: 13.8 grams sugar
Grapes: 13.2 grams sugar
Mangoes: 12.6 grams sugar
Pomegranates 11.6 grams sugar
Cherries: 10.9 grams of sugar
Limes: 1.1 grams sugar
Lemon: 1.4 grams sugar
Vitamins and Minerals in Fruits and
VegetablesOranges: Potassium, Magnesium, Calcium, Vitamin A, B, C, E- Niacin, Folate
Mangos: Potassium, Magnesium, Calcium, Sodium (4 mg), Vitamin A, B, C, E, K
Apples: Potassium, Calcium, Phosphorus, Iron, Sodium ( 2mg) Vitamin A, B, C, E, K.
Blackberries- Blueberries- Potassium, Phosphorus, Magnesium, Calcium, Sodium (1 mg),
Vitamin A, B, C, E, K
Bananas: Potassium, Calcium, Sodium ( 6 mg), Vitamin, A, B, C, D, E, K.
Spinach: Potassium, Calcium. Magnesium, Sodium (24 mg), Vitamin A, C, E, B, K
Kale: Potassium, Phosphorus, Calcium, Sodium (30mg), Vitamin A, C, E, K, B,
Broccoli: Potassium, Phosphorus, Magnesium, Calcium, Sodium, (32mg) Vitamin C, B, E, A, K
and Niacin
Squash: Potassium, Magnesium, Phosphorus, Calcium Sodium (8mg),Vitamin A, B, C, E, K
Radishes: Potassium, Magnesium, Calcium, Sodium (23 mg) Vitamin Vitamin A,B, C, E, K
Carrots: Potassium, Calcium, Phosphorus, Sodium (5mg), Vitamin A, B, C, E, K
Dairy Products - 3 ServingsMilk: Fat free- skim, low fat (1 %), reduced fat
(2%), whole milk.
Milk Based Desserts: Puddings, ice milk,
frozen yogurt, ice cream.
Cheese: Hard natural cheese- cheddar,
mozzarella, swiss, parmesan, soft cheese-
ricotta or cottage cheese.
Yogurt: Fat free,low fat, reduced fat, whole
milk.
Protein 5-7 Servings- Meat and Beans
Meat, fish, poultry, dry beans, peas, eggs,
nuts and seeds are your protein group. Most
meat and poultry choices should be low fat.
Fish, raw nuts, and seeds contain healthy oils
choose these choices frequently instead of
meat or poultry.
Protein Examples:
Meats: Beef, ham, lamb, pork, veal.
Poultry: Chicken, duck, goose
Dry Beans and Peas:
black beans, chickpeas, kidney beans, pinto beans white
beans etc.
Nuts and Seeds: Almonds , Cashews
Eggs: chicken eggs, white,brown or green or duck eggs.
Fish: catfish, trout, redfish, flounder, salmon, tuna, cod, pollock,
snapper, crawfish, shrimp, lobster, oysters.
Oils- Sparingly Oils can be liquid and room temperature or
solids.
Use plant oils if possible because it does not
have any cholesterol in them. Plant oils are
liquid at room temperature like canola, corn,
olive, safflower and sunflower oils derived
from plants.
Solid Oils- Butter, shortening, margarine and
pork, beef or chicken fats.
Physical Activity
Physical Activity: Means movement of the
body that uses energy. Walking, gardening,
briskly pushing a stroller, climbing stairs,
playing soccer, or sports, dancing are all
examples being physically active.
Physical ActivityShould exercise 60 minutes 6- 7 days a week doing
moderate to vigorous physical activity.
Moderate:
Speed walking, hiking, gardening yard work, dancing,
golf ( no golf cart), bicycling, weight training,
Vigorous:
Running, jogging, bicycling more than 10 mph,
swimming freestyle laps, aerobics, basketball, soccer,
tennis.
Calories burned during Physical
Activity Per Hour by weight
Basketball Game noncompetitive- like 21- half court- 130
lbs or less- 354 calories hour 155 lbs 422 calories per
hours
Football- touch or flag- 130 lbs- 472 calories- 155lbs - 563
calories
Soccer competitive game- 130 lbs 590 calories -155 lbs-
704
Soccer game recess- 130 lbs- 413 calories- 155 lbs- 493
Calories
Tennis- 130lbs- 413 calories - 155 lbs- 493 calories
Added Sweeteners Serious health problems and side effects if consumed a lot.
Aspartame: ( Nutrasweet or Equal) Ingredients Chemicals like:
Phenylalanine, aspartic acid and menthol.Side effects- headaches,
fibromyalgia, anxiety, memory loss, arthritis, abdominal pain, nausea,
depression, heart problems, seizures.
Sucralose:(Splenda) Synthetic additive by chlorinating sugar. Side Effects:
head and muscle aches, cramps, diarrhea, bladder issues, inflammation,
kidney dysfunction, liver problems,
Saccharin ( Sweet ‘ N Low) muscle dysfunction, bladder cancer, nausea,
diarrhea, skin problems,.
Stevia- Naturally derived from stevia plant in South America, not approved
fda yet. FDA does not regulate it. Safe for pregnant women. Low blood
pressure and blood sugar levels.
Sports Drinks vs Soda
Soda 10 teaspoons of sugar per 12 ounce can
Sports Drinks -14 teaspoons sugar per 32 ounce bottle.
Through proper exercise and diet teenagers do not
need sports drinks. They have too much sugar
content and the electrolytes provided in the drink can
be available from, coconut water, smart water or a
proper diet. Elementary Schools in California already
banned sports drinks from vending machines they are
working on banning them from the middle and high
school levels.