Dietary Guidelines

• Balance caloric intake• Maintain a healthy body weight• Keep physically active• Eat the right foods in the right amounts• If in doubt, toss it out• Children and Adolescents: Engage in at

least 60 minutes of physical activity on most, preferably all days of the week.

The 6 Essential Nutrients for Proper Nutrition

• Carbohydrates

• Fats

• Protein

• Vitamins

• Minerals

• Water

My Pyramid

My Pyramid

Food Pyramid

Start here: serving size

Check calories

Limit these nutrients

Get enough of these nutrients

Footnote

Sample label for Macaroni & Cheese

Reading Food Labels• 1 gram of fat = 9 calories• 1 gram of carbohydrates = 4 calories• 1 gram of protein = 4 calories• Multiply the number of grams of fat by 9 to get

the total calories of fat per serving.• Multiply the number of grams of carbohydrates

by 4 to get the total calories of carbs per serving.• Multiply the number of grams of protein by 4 to

get the total calories of protein per serving.

Reading Food Labels• 12g of fat x 9 calories = 108 calories of fat

per serving.

• 31g of carbohydrates x 4 calories = 124 calories of carbohydrates per serving.

• 5g of protein x 4 calories = 20 calories of protein per serving.

• About 250 calories for 1 serving of Mac n’ Cheese.

• 2 servings = 500 calories

Carbohydrates

• Sources:

• Cereal

• Rice

• Potatoes

• Bread

• Noodles

• Fruit

• Candy

• Soda

• Function:

• Serve as the main source of energy for the body.

Simple Carbohydrates

• Simple carbohydrate sources

• Fruit juice• White bread• Processed foods• Foods with refined

sugar• Candy• Soda

• Quickly supply the body with ATP (chemical energy)

• Quickly and easily digested by the body

• Causes a quick change in blood sugar levels

Complex Carbohydrates

• Complex Carbohydrate sources

• Whole grains• Brown rice• Pasta• Vegetables

• Steadily provide the body with ATP

• Complex carbohydrates digest slower than simple carbohydrates

• Cause a gradual change in our blood sugar levels

Protein• Protein Sources

• Fish

• Poultry

• Meat

• Eggs

• Beans

• Cheese

• Nuts

• Functions

• Structure of red blood cells

• Proper functioning of antibodies resisting infection

• Regulation of enzymes and hormones

• Growth and repair of body tissue

Unsaturated Fats

• Monounsaturated and Polyunsaturated Fat Sources

• Olives / olive oil• Raw nuts• Avocado• Sunflower oil• Sesame seeds

• Function:

• Provide energy and help the body store vitamins

• Fat is a reserve energy source for the body

• Insulation

• Monounsaturated and Polyunsaturated fats do not raise blood cholesterol levels

Unsaturated Fat

• Unsaturated carbon atoms (each with 1 hydrogen) joined by a double bond.

Saturated Fats• Saturated Fat and

Trans-fatty acid Sources

• Beef• Butter• Coconut oil• Margarine • Any food containing

hydrogenated oil

• Avoid these types of fat

• Trans-fatty acid = Oil infused with Hydrogen to give food a longer shelf life

• Clogs arteries

• Raises blood cholesterol levels

Saturated Fat

• Saturated carbon atoms (each with 2 hydrogen atoms) joined by a single bond

Trans Unsaturated Fat

• Unsaturated carbon atoms (each with 1 hydrogen) joined by a double bond. Trans configuration.

Vitamins

• Function:• Helps the body use

carbohydrates, proteins, and fats.

• Sources:• Cheese• Fish• Citrus fruits• Leafy vegetables

Minerals

• Sources:• Milk• Whole grain cereals• Poultry• Fruits• Meats• Nuts

• Functions:• Involved in many

chemical changes in the body.

Water

• Sources:• Beverages• Fruits• Vegetables

• Function:• Helps in digestion• Waste removal• Helps in many other

activities in the body

The Digestive System

The Digestive System

• Metabolism• Our bodies get the energy they need from

food through metabolism, the chemical reactions in the body's cells that convert the fuel from food into the energy needed to do everything from moving to thinking to growing.

• Metabolism is a constant process

The Digestive System

• www.kidshealth.org/kid/htbw/digestive_system.html

• Saliva forms in the mouth prior to eating (smelling, seeing or thinking about food)

• Saliva begins to break down chemicals in the food.

• Teeth chew food (mechanical digestion)• Tongue pushes bolus (mashed up food) toward the

back of your throat and into the opening of your esophagus, the second part of the digestive tract.

The Digestive System

• The esophagus moves food from the back of your throat to your stomach.

• Windpipe is also at the back of the throat

• A special flap called the epiglottis flops down over the opening of your windpipe to make sure the food enters the esophagus and not the windpipe.

The Digestive System

• Functions of the stomach

• to store the food you've eaten

• to break down the food into a liquidy mixture

• to slowly empty that liquidy mixture into the small intestine

The Digestive System• Small Intestine (22 feet long)• The small intestine breaks down the food

mixture even more so your body can absorb all the vitamins, minerals, protein carbohydrates, and fats.

• The pancreas, liver, and gallbladder• These three organs send different juices to the

first part of the small intestine. These juices help to digest food and allow the body to absorb nutrients. The pancreas makes juices that help the body digest fats and protein. A juice from the liver called bile helps to absorb fats into the bloodstream. And the gallbladder stores bile until the body needs it.

The Digestive System

• Your food may spend as long as 4 hours in the small intestine and will become a very thin, watery mixture.

• Next stop for these nutrients: the liver! And the leftover waste — remnants of the food that your body can't use — goes on to the large intestine.

The Digestive System

• The Liver• The nutrient-rich blood comes directly to the liver

for processing. The liver filters out harmful substances or wastes, turning some of the waste into more bile.

• The liver helps figure out how many nutrients will go to the rest of the body, and how many will stay behind in storage.

• For example, the liver stores certain vitamins and a type of sugar your body uses for energy.

The Digestive System

• At 3 or 4 inches around the large intestine is fatter than the small intestine and it's almost the last stop on the digestive tract.

• The waste needs to pass out of the body• It enters the last part of the large intestine;

the colon which is where the body gets its last chance to absorb the water and some minerals into the blood.

The Digestive System

• The large intestine pushes the poop into the rectum, the very last stop on the digestive tract.

• The solid waste stays here until you are ready to go to the bathroom.

• When you go to the bathroom, you are getting rid of this solid waste by pushing it through the anus

The Digestive System

• You can help your digestive system by drinking water and eating a healthy diet that includes foods rich in fiber.

• High-fiber foods, like fruits, vegetables, and whole grains, make it easier for poop to pass through your system.

• The digestive system is an important part of your body. Without it, you couldn't get the nutrients you need to grow properly and stay healthy.

Body Mass Index

• A calculated number based on height and weight

• Used to measure overweight and obesity

• Does not directly measure body fat

• Use as a guideline

• English BMI Formula: BMI = ( Weight in Pounds / ( Height in inches ) x ( Height in inches ) ) x 703

• Metric BMI Formula: BMI = ( Weight in Kilograms / ( Height in Meters ) x ( Height in Meters ) )

BMI 19 20 21 22 23 24 25 26 27 28 29 30 35 40

Height Weight (lb.)

4'10" 91 96 100 105 110 115 119 124 129 134 138 143 167 191

4'11" 94 99 104 109 114 119 124 128 133 138 143 148 173 198

5'0" 97 102 107 112 118 123 128 133 138 143 148 153 179 204

5'1" 100 106 111 116 122 127 132 137 143 148 153 158 185 211

5'2" 104 109 115 120 126 131 136 142 147 153 158 164 191 218

5'3" 107 113 118 124 130 135 141 146 152 158 163 169 197 225

5'4" 110 116 122 128 134 140 145 151 157 163 169 174 204 232

5'5" 114 120 126 132 138 144 150 156 162 168 174 180 210 240

5'6" 118 124 130 136 142 148 155 161 167 173 179 186 216 247

5'7" 121 127 134 140 146 153 159 166 172 178 185 191 223 255

5'8" 125 131 138 144 151 158 164 171 177 184 190 197 230 262

5'9" 128 135 142 149 155 162 169 176 182 189 196 203 236 270

5'10" 132 139 146 153 160 167 174 181 188 195 202 207 243 278

5'11" 136 143 150 157 165 172 179 186 193 200 208 215 250 286

6'0" 140 147 154 162 169 177 184 191 199 206 213 221 258 294

6'1" 144 151 159 166 174 182 189 197 204 212 219 227 265 302

6'2" 148 155 163 171 179 186 194 202 210 218 225 233 272 311

6'3" 152 160 168 176 184 192 200 208 216 224 232 240 279 319

6'4" 156 164 172 180 189 197 205 213 221 230 238 246 287 328

BMI Chart Adults

BMI

• Underweight = <18.5

• Normal weight = 18.5-24.9

• Overweight = 25-29.9

• Obesity = BMI of 30 or greater

BMI: Kids and Teens• Takes age and gender into account• The amount of body fat changes with age. (BMI for

children and teens is often referred to as BMI-for-age.) • The amount of body fat differs between girls and boys. • Underweight = Less than the 5th percentile• Healthy weight = 5th percentile to less than the 85th

percentile • At risk of overweight = 85th to less than the 95th

percentile • Over weight = Equal to or greater than the 95th

percentile • Check your BMI at www.cdc.gov

How many calories do I need daily?

Activity LevelCalories Needed Per

Pound Per Day

Inactive (little to no regular exercise) Female x 12 Male x 14

Moderately Active (20-30 minutes of exercise3-4

times per week Female x 14 Male x 16

Very Active (30-40 minutes of vigorous, sustained

exercise 5-7 times weekly Female x 16 Male x 18

How many calories do I need daily?

• Example: Female 140lbs (desirable weight) x 14 (moderately active) = 1,960 calories per day.

• Example: Male 180lbs (desirable weight) x 14 (inactive) = 2, 520 calories per day.

Influential Factors on What We Eat

• Taste, texture and appearance. • Economics: The cost of food affects what we eat.• Our early experiences with food (parents

decisions when we were children, new experiences broaden our food choices.

• Habits: Narrow range of food choices, particular restaurants, similar cooking habits to our parents and grandparents.

Influential Factors on What We Eat

• Culture: Religious rules i.e.. Hindus do not eat beef, and some Jewish people do not eat pork.

• The Region that people are from: Swedish people would not eat an ear of corn, because it is considered food for hogs. United States doesn’t eat insects, but many other cultures regard them as preferred foods. Culture can also dictate the times to eat and what to eat at certain meals.

• Advertising: Food producers spend billions of dollars each year on advertising and packaging. The power of persuasion is very strong, and so food producers and restaurants try to make their products as appealing as possible to consumers, even if that means making false claims.

• Social Factors - Social changes have a big effect on the food industry. Our fast-paced society demands drive-through restaurants. Gas stations now have convenience stores and restaurants attached to them, so people can do one-stop shopping. Malls also cater to their customers with food courts offering a wide variety of foods.

Negative Eating Habits

• Skipping meals i.e. breakfast the most important meal of the day. (Brain>Carbohydrates)

• Eating too much junk food

• Not eating enough fruits and vegetables

• Eating while watching the television

Negative Eating Habits

• Eating snacks out of the bag (you can’t tell how many servings you have had)

• Eating too much refined sugar, and drinking soda

• Late night snacking

• Eating oversized portions

Fad Diet Checklist• Does the diet ...• Promise quick weight loss?• Limit foods to just a few choices?• Recommend expensive supplements or special

products?• Claim to be better than recommendations from doctors

and scientists?• State that there's no need for physical activity?• If the answer to one of more of these questions is yes,

then the product is probably a fad diet and doesn't offer a healthful way to lose weight.

• (Atkins, Low fat diet, Zone Diet, Negative calorie diet)• Diets don’t work, lifestyle changes do!

Eating Disorders• Anorexia nervosa: With this eating disorder, the person is

so afraid of being fat, he or she almost stops eating. • People who have anorexia nervosa are obsessed with food,

sometimes measuring it and weighing it or counting calories.

• They eat only very small amounts and may exercise for hours every day to burn off the calories.

• A person who has anorexia might lose weight or maintain a weight that's too low for his or her height. Someone who normally weighs 100 pounds might drop to 80 pounds or even lower. But no matter how thin people with anorexia get, they think they are fat.

• People with anorexia often have depression or anxiety.

Eating Disorders

• Symptoms of anorexia

• dropping lots of weight

• denying feeling hungry

• exercising excessively

• feeling fat

• withdrawing from social activities

Eating Disorders

• Someone who has anorexia may do damage to the heart, liver, and kidneys.

• A girl with anorexia may be delayed in getting her period or stop getting her period.

• Breathing, blood pressure, and pulse also may drop - this is the body's way of shifting into low gear to protect itself.

• Fingernails may break and hair may fall out• Kids with anorexia often do not feel well, they suffer from

headaches, dizziness, and concentration difficulties. They also may become withdrawn and moody. And people with anorexia will feel chilly even in warm weather because they don't have enough body fat to keep them warm.

Eating Disorders

• Bulimia nervosa: • People with bulimia will binge and purge. That

means they eat a huge amount of food in 2 hours or so (like a tub of ice cream, then a big bag of chips, then a box of cookies), then secretly trying to get rid of it by vomiting or taking laxatives.

• Girls who have bulimia often feel depressed and helpless. Bingeing and purging is a way for them to have some control.

Eating Disorders

• Symptoms of Bulimia:

• making excuses to go to the bathroom immediately after meals

• eating huge amounts of food without weight gain

• using laxatives or diuretics

• withdrawing from social activities

Eating Disorders

• For kids with bulimia, the most serious problem is that their purging means a loss of potassium, an important nutrient.

• Potassium is found in foods such as bananas, tomatoes, beans, and melons. Too little potassium can lead to dangerous heart problems.

• Someone who has bulimia might have problems with tooth decay because vomit is acidic. Too much throwing up also can cause "chipmunk cheeks," when glands in the cheeks actually expand.

• People with bulimia also may damage their stomachs and kidneys and have constant stomach pain. Like girls with anorexia, girls with bulimia may also stop menstruating.

Eating Disorders

• Signs of Eating Disorders• Weight loss is not normal, or healthy, for kids. If you or

someone you know is losing weight, you should talk with a parent or trusted adult.

• If a friend is skipping meals, becomes obsessed with how many calories are in food, or starts exercising all the time, these may be additional signs something is wrong.

• With bulimia, the signs would be someone who's spending a lot of money on food, then hiding out to binge and purge.

• Because kids with eating disorders feel guilty and depressed, they may start abusing drugs and alcohol too.

Eating Disorders

• Getting Well• Admitting there's a problem and getting help is the

first step to getting back to being healthy again.• It's important to take action as soon as possible.

The person may see a doctor, a dietitian, and a counselor or therapist. Together, the team can help the person achieve the goals of reaching a healthy weight, following a nutritious diet, and feeling good about himself or herself again.

Lifestyle Related Illnesses

• Obesity: Occurs when a persons caloric intake exceeds the amount of energy he or she burns.

• Approximately 300,000 Americans die each year from causes related to obesity

• Increased fat storage by increasing the number and size of fat cells.

• Can lead to heart attack, cancer and type 2 diabetes

Lifestyle Related Illnesses

• Obesity puts additional strain on the body’s joints (carrying extra weight)

• Additional strain on the heart to pump blood, leading to a heart attack (myocardial infarction)

• A person is considered obese if they are 20% or more over their ideal body weight

Lifestyle Related Illnesses

• Diabetes: 3 types (Type ,1 Type 2, Gestational)

• Affects how your body uses glucose (a sugar that is your main source of energy)

• Type 2 Diabetes can be prevented with proper diet and exercise.

Lifestyle Related Illnesses

• Osteoporosis

• Brittle, thin bones

• Caused by lack of bone strength and density

• Risk factor: Not getting enough calcium, vitamin D, and phosphorus in the things you eat or from supplements.

Healthy Eating Habits

• Check out mypyramid.gov to get your personalized food pyramid!

• Include calcium and vitamin D in your diet to develop strong bones

• Eat reasonable portions• Avoid snacking on junk food• Drink plenty of water• Avoid processed foods

Healthy Eating Habits• Avoid foods containing hydrogenated oils• Get most of your dietary fat from

monounsaturated sources• Do not consume sugary drinks such as soda or

juice• Avoid deep fried foods, and fast food• Take a multivitamin • Try to eat 5 smaller meals throughout the day

rather than 3 large meals.

Healthy Eating Habits – Goal Setting

• What are your nutrition goals???• Establish a schedule of meals and snacks• Check out the food labels at the store before

buying • Get involved at home by stocking up on

healthy foods• Work fruits and vegetables into your daily

routine

Healthy Eating Habits – Goal Setting

• Choose lean meats and other good sources of protein, such as fish, eggs, beans, and nuts

• Choose whole-grain breads and cereals• Choose healthy school lunches, or pack a

lunch at home.• Remember that you are in control of what

you eat!

Works Cited