NUTRITION

B E L L W O R K :

- L I S T T H E F O O D S YO U AT E F O R S U P P E R L A S T N I G H T

- D O YO U F E E L T H AT YO U M A D E G O O D N U T R I T I O N A L D E C I S I O N S ?

- W H AT C O U L D H AV E YO U C H A N G E D ?

HISTORY

Basic Four – 1956-1992

Food Pyramid – 1992-2005

My Pyramid - 2005-2011

My Plate – 2011- Now

NUTRIENTS

Substances in foods that your body needs in order to grow, have energy and stay healthy.

6 TYPES OF NUTRIENTS

Carbohydrates

Proteins

Fats

Vitamins

Minerals

Water

CARBOHYDRATES

- Starches and sugars that provide energy

- Starches: rice, bread, pasta, potatoes, beans, and corn

- Sugars: milk, fruit, honey

- All other sugars are not needed for your body!

PROTEINS

- Used to repair body cells and tissues

- Complete proteins: amino acids that are found in animal sources, such as meat, dairy products, and eggs

- Incomplete proteins: amino acids that are found in plant foods, such as beans, nuts, and grains.

FATS

- Nutrients that supply energy, keep the skin healthy and promote normal growth.

- Transport certain vitamins through the body and help build cell membranes.

MORE FATS

- Saturated Fats

Solid at room temperature

Butter, fats in meat and dairy products.

NOT GOOD FOR YOU

- Unsaturated Fats

Liquid at room temperature

Plant sources, vegetable oil, nuts, olives, and ovacados.

GOOD FOR YOU

VITAMINS

Your body needs vitamins to produce energy, fight infections, and to help with other tasks.

Vitamins can come from a natural source or an artificial source.

MINERALS

Nutrients that help strengthen bones and teeth

Help keep your blood healthy

Help keep the body’s organs working properly

MORE MINERALS

Calcium, Magnesium, Phosphorus

Helps renew your bones.

Iron

Needed for making red blood cells

WATER

Helps with digestion, carries nutrients throughout the body, removes waste from the body and regulates body temperature.

Drink 8-10 (8oz) glasses a day.

FIBER

The part of grains, fruits and vegetables that the body can’t break down.

It moves waste out of your system and may also help prevent some diseases.

CHOLESTEROL

A waxy substance used by the body to build cells and other substances.

Fat count should not exceed 30% of your diet.

ABC’S OF GOOD HEALTH

Aim for fitness

-At least 60 minutes each day

Build a Healthy Base

- Eat a variety of healthy foods

Choose Sensibly

- Good nutrition means avoiding bad fats, sugars, salt and cholesteral.

FOOD LABELS

QUICK QUESTION

Discuss with the person behind you what dinner both of you consumed last night.

Discuss what exercise you did yesterday.

WHAT IS A SERVING?

Bread, Cereal, Rice and Pasta: 6-11 Servings/Baseball

Fruit: 2 Servings/Tennis Ball

Vegetables: 3-5 Servings/Tennis Ball

Dairy: 2-3 Servings/4 Dice

Meat , Beans, Eggs, Nuts: 2-3 Servings/Deck of Cards

Fats, Oils, Sweets: Few Servings if any/Match Book

3 BIG OF 5 SMALL?

Its all about preference

3 Big – Tend to overload

5 Small - ENERGY ALL DAY LONG

START SMART

Breakfast is the most important meal of the day.

You need energy (food) when you wake up

Make sure you get carbohydrates and protein

CALORIE

Unit of energy that is burned with physical activity.

When we talk about calories in food…we are talking about the energy producing potential of that food.

Calories turn into fat if you do not use them.

ACTIVITY/CALORIES BURNED IN PER HOURWashing dishes – 100 Calories

Laundry – 100 Calories

Walking Up Stairs – 400 Calories

Taking a Bike Ride – 280 Calories

Raking Leaves – 220 Calories

Ballroom Dancing – 150-310 Calories

Cooking – 180-200 Calories

Walking Slowly (2.5 MPH) – 210-230

Brisk Walking (4 MPH) – 250-345

Aerobic Dancing – 480-625

Swimming – 480-625

BODY IN BALANCE

Physical Activity (PA)–Any body movement that results in using energy

Calorie (food)- Unit of energy that is burned with physical activity.

Food > PA = Gain Weight

Food< PA = Lose Weight

Food = PA = Maintain Weight