nutrition presentation for homeless shelter
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Transcript of nutrition presentation for homeless shelter
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Nutrition 101By: Rebekah Emerine &
Sarah Kuramoto
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WHAT DOES IT MEAN TO EAT HEALTHY?
+ Dieting vs. Eating Healthy
Diet What food we eat in the
course of a day, week, month, year.
A healthy diet promotes good health
Dieting Short term, and used to
lose weight Examples:
No Carb Diet No Sugar Diet Juice Cleanse
Eating Healthy long term commitment- a
lifestyle improves your body’s
overall health Whole, minimally
processed foods Having variety Eating smaller portions Eating breakfast & meals
throughout the day Reducing sugar intake
+So why do I need to eat healthy? -Gain more energy -Stabilize your mood - Feel good and Increase Confidence-Prevent Disease and Illness - Heart Disease - High Blood Pressure - Diabetes - Gastrointestinal Health - Vision Problems
+ Six Nutrients 1.Carbohydrates
2. Fats3. Proteins 4. Fruits and Vegetables
5.Vitamins and Minerals 6. Water
+ Carbohydrates What do they do?
Act like gasoline in a car Provide energy to the
body
Good Carbs - Whole grains - Vegetables and fruits - Beans - Brown rice
Dispelling Myths: Not about how many
carbs you eat Focus on the type of
carbs you eat
Bad Carbs -White bread -Pastries -Soda -Chips/Cookies
+ Fats What do they do?
Help store energy for later
Protect vital organs (heart, brain, kidney, liver, and lungs)
Good Fats Olive Oil Avocados Nuts Fish
Bad Fats Saturated Fats: limit these
Whole milk, cheese, red meat Trans Fats: increase cholesterol
cookies, pastries, french-fries, chips
+ Protein What do they do?
Building block for the body Maintains, repairs, and builds
tissue Some are healthier options
due to the sodium and fat content
Healthy
8ounces steak but it has 12g fat = >60%
of your daily intake
Healthier
1 cup Lentil Beans 18g protein and no fat
3 ounces Chicken Breast 24g protein and low in fat
+ Fruits & Vegetables Why do I need these?
Provide fiber Low in fats and calories Reduce risk of disease Have vitamins and
minerals Natural, whole-food, quick
snack
+Vitamins and Minerals Purpose: help heal, grow, repair, & maintain the body’s
organs, skin, cells, and bones
Can be found in foods you eat or by taking supplements
Some common examples: Potassium white potatoes, beans, bananas, tomato
products Vitamin C citrus fruits (oranges), potatoes, broccoli, leafy
greens, tomatoes Calcium cheese, low-fat milk, broccoli, green beans, dark
leafy greens Vitamin A sweet potatoes, carrots, dark leafy greens, fish,
lettuce
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How much water do you need a day? The Institute of Medicine determined:
Men = 13 cups (3 Liters) Woman= 9cups (2.2 Liters)
Why do we need that much water? Prevent dehydration The Body is made of 60% water and needs to be restored
throughout the day
+ Fiber Where do you find fiber?
Fruits Vegetables Whole Grains Beans
Why do you need fiber? Prevents and relieves Constipation helps you to maintain a healthy weight Lowers risk of developing heart disease and diabetes
+ Sugar has no
nutritional benefit
Avoid processed foods
American Heart Association recommends adding no more than 6-9 teaspoons of added sugar/ day = 24-36 g sugar
4 grams sugar = 1 teaspoon Example: Pepsi has 69g sugar
+Complications of Too Much Sugar Overloads & damages the liver Gain more weight risk for developing diseases caused
by obesity Body cannot produce enough insulin to keep up with
sugar intake Diabetes Heart Disease
+ Sodium
How much sodium should I have per day? 2300mg/day
Why do I need to lower my intake of sodium?
Water Retention
High
Blood Pressure
Heart works harder to
pump blood throu
gh the
body
Increased risk of
Heart
Attack
and Strok
e
1 Serving Servings per Package
Whole Package
Soup 890 mg 2 1780 mg
Cheetos 250 mg 9 2250 mg
Cookie 220mg 2 440 mg
Peanut Butter Jar
140 mg 35 4900 mg
Ketchup Packet
250 mg 1 250 mg
Sodium Demonstration
+ What does this show us? What was the most surprising thing you noticed?
What we noticed Eating a 9 oz. bag of Cheetos exceeds the
recommended sodium intake for one day Read labels to determine how much one serving
really is
+Cholesterol Two types: “good” and “bad”-too much of one or not enough of another can lead to health issues
-coronary artery disease-stroke-heart attack
-Cholesterol causes plaque build up in the arteries, limiting the blood flow and putting pressure on the heart
-Preparation of food affects your cholesterol -ex: chicken is a healthy lean meat, but if fried, the fat and cholesterol is increased *try baking or grilling your chicken instead
HOW TO REDUCE -exercise-healthy diet
FOODS TO EAT-oatmeal, apples, kidney beans , fish, nuts, and avocados
TOTAL CHOLESTEROL: <180 mg/dL
Check Cholesterol every 4-6 years!!
+ WHAT IS A CALORIE?
+ Calories• The body’s ENERGY. • If you eat more calories, your body
needs to burn more calories or the extra calories will be stored in your body as fat
• Average caloric intake/ day:• Male: 2500-2800 calories/day • Female: 2000 calories/day
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Reading Food Labels
Drag picture to placeholder or click icon to add
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What did you learn?
+ Summary Aim for a BETTER diet not a
PERFECT one Half of your plate filled with
fruits and veggies Avoid oversized portions Drink water in place of sugary
drinks Compare sodium in foods Eat low-fat milk and cheese Eat whole-grains Choose “good” fats & carbs Read Labels
+ References http://www.heart.org/HEARTORG/Conditions/Cholesterol/CholesterolToolsResources/Downloadable-Cholesterol-Tools_UCM_305648_Article.jsp#.VrjiBlMrKRt
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
http://nof.org/articles/886
https://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
http://healthyeating.sfgate.com/benefits-vitamins-minerals-5991.html
https://publications.nigms.nih.gov/insidelifescience/fats_do.html
http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
http://healthyeating.sfgate.com/purposes-healthy-eating-7147.html
http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477
http://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
http://www.choosemyplate.gov/vegetables-nutrients-health