Presentation is loading. Please wait.

Presentation is loading. Please wait.

NUTRITION Building a Nutritious Diet n_US/?locale=en_US#/watch_vid eo n_US/?locale=en_US#/watch_vid.

Similar presentations


Presentation on theme: "NUTRITION Building a Nutritious Diet n_US/?locale=en_US#/watch_vid eo n_US/?locale=en_US#/watch_vid."— Presentation transcript:

1 NUTRITION Building a Nutritious Diet n_US/?locale=en_US#/watch_vid eo n_US/?locale=en_US#/watch_vid eo

2 KEY POINTS What does the word DIET mean? What influences the choices people make? Name the 6 types of Nutrients? How many calories/fat grams can I eat per day?

3 DIET What do you think of when you hear the word DIET? DIET The food and drink we regularly choose to consume. The food and drink we regularly choose to consume. What kind of diet do you follow?

4 FOOD FOR LIFE NUTRITIONNUTRITION Eating foods the body needs to grow, develop, and work properly. Eating foods the body needs to grow, develop, and work properly. Food / Air / Water are lifes basic needs. Food / Air / Water are lifes basic needs.

5 INFLUENCES OF YOUR DIET GeographyFamily Cultural Background ConvenienceCostAdvertisingFriends Personal Taste

6 SIX TYPES OF NUTRIENTS CarbohydratesProteinsVitaminsMineralsFatsWater m/watch?v=CiOBhgx dhYo m/watch?v=CiOBhgx dhYo

7 CARBOHYDRATES CARBOHYDRATES The starches and sugars that provide the body with most of its energy. Great source of fiber. The starches and sugars that provide the body with most of its energy. Great source of fiber. 2 types of CARBS. 1. Simple 1. Simple 2. Complex 2. Complex

8 SIMPLE CARBOHYDRATES Simple Carbohydrates found in fruit, sugar and milk found in fruit, sugar and milk

9 COMPLEX CARBOHYDRATES Complex Carbohydrates found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets

10 PROTEINS PROTEINS Needed to build, repair, and maintain body cells and tissues(particularly muscle). Needed to build, repair, and maintain body cells and tissues(particularly muscle). Secondary energy source – to carbohydrates Secondary energy source – to carbohydrates Especially important during growth periods (childhood, adolescence, …). Especially important during growth periods (childhood, adolescence, …). Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are sources of Protein. Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are sources of Protein. Made up of AMINO ACIDS

11 AMINO ACIDS 22 Amino Acids Your body can make 13 of them. The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat. The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat. Complete Proteins come from animal sources and contain all 9 essential amino acids. Incomplete Proteins come from plant sources and lack at least 1 essential amino acid.

12 VITAMINS VITAMINS Substances needed in small quantities that help regulate body functions. Substances needed in small quantities that help regulate body functions. 2 Groups of Vitamins 2 Groups of Vitamins Water – soluble Vitamin C & B Vitamin C & B Fat – soluble Vitamin A D E & K Vitamin A D E & K

13 VITAMINS Water – soluble Can NOT be stored in the body Can NOT be stored in the body Must be included in your diet Must be included in your diet Fat – soluble Can be stored in the body until needed.

14 MINERALS MINERALS Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination. Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination. Whole grains, fruit, peas, spinach, raisins, and milk are good sources of minerals.

15 VITAMINS & MINERALS Vitamin A Carrots, eggs Healthy skin Vitamin C Oranges, tomatoes Muscles, heart function well Vitamin D Milk, fish Bones, teeth Vitamin K Spinach, cereal Helps blood clot Calcium Milk, cheese Bones, teeth Fluoride Fish, water(?) Bones, teeth Iron Red meat, nuts Hemoglobin in red blood cells Potassium Oranges, bananas Reg. Water balance (tiss.)

16 FATS FATS A third source of energy and are essential for vital body functions. A third source of energy and are essential for vital body functions. Insulate body Insulate body Cushion organs Cushion organs Carry fat – soluble vitamins Carry fat – soluble vitamins Promote healthy skin and normal growth Promote healthy skin and normal growth

17 SATURATED FATS Fats found in meats and dairy products Eating to much Saturated fat can raise blood cholesterol levels, increasing the risk of heart disease. room temp.

18 UNSATURATED FATS Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados Fats that remain room temp.

19 WATER Most common nutrient Makes up 60% of the body

20 WATER Carries nutrients through body Helps digestion Removes waste from body Lubricates joints Keeps body from overheating

21 HEALTHY DIET SUMMARY Balance of nutrients Balance of nutrients Too much fat may lead to heart disease Too much fat may lead to heart disease Too little protein hinders growth Too little protein hinders growth You need a variety of healthy foods to get all the nutrients! You need a variety of healthy foods to get all the nutrients! XPk XPk XPk XPk

22 Calories The number of calories people should eat each day depends on several factors, including their Age Age Size Size Height Height Gender Gender Lifestyle Lifestyle Overall general health. Overall general health. A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.

23 Recommended Daily Calories According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. It is interesting that in the UK, where people on average are taller than Americans, the recommended daily intake of calories is lower. Rates of overweight and obesity among both adults and children in the USA are considerably higher than in the United Kingdom

24 Portion sizes In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater today.In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater today. The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 calories The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 calories

25 Fast Food Statistics om/Blog/bid/85971/Shocking- Fast-Food-Statistics-You-Should- Know om/Blog/bid/85971/Shocking- Fast-Food-Statistics-You-Should- Know

26 Calorie/Fat 42Yhttp://www.youtube.com/watch?v=xniUj15i 42Yhttp://www.youtube.com/watch?v=xniUj15i 42Yhttp://www.youtube.com/watch?v=xniUj15i 42Y Calories WorksheetCalories Worksheet Fast Food Menu ActivityFast Food Menu Activity Calories and Fat Grams Calories and Fat Grams Average meal from fast food restaurantsAverage meal from fast food restaurants Calories and Fat Grams Calories and Fat Grams Healthier choices from fast food restaurantsHealthier choices from fast food restaurants

27 RDA Recommended Dietary Allowances guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat. guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat.

28 Nutritional Labels Nutrition labels on food packaging can help you plan nutritious meals- make sure you read the serving size! Healthy/NutritionCenter/HeartSmartShoppi ng/Reading-Food-Nutrition- Labels_UCM_300132_Article.jsp# Healthy/NutritionCenter/HeartSmartShoppi ng/Reading-Food-Nutrition- Labels_UCM_300132_Article.jsp#

29 Nutrition Label Practice

30 MY PLATE Internet Scavenger Hunt Internet Scavenger Hunt My plate (Food groups) My plate (Food groups) Grains video Grains video Super Tracker Super Tracker Physical activity tracker Food tracker (with 3 day food log) Print out a History Chart/Total calories line chart over 3 day span Print out a History Chart/Total calories line chart over 3 day span

31 Food Groups Fruits – Any fruit or 100% fruit juice Vegetables – Any vegetable or 100% vegetable juice Grains – Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain

32 Food Groups Protein – Food made from meat, poultry, seafood, beans and peas, eggs and soy products Dairy – Milk products (ex. Cheeses, yogurts, ice creams, etc…) Oils – Not a food group, but provide essential nutrients (Liquid at room temp.)

33 SUGAR IN FOOD Can of Soda 9 teaspoons of sugar Box of Cereal 8 teaspoons of sugar Yogurt with Fruit 7 teaspoons of sugar Ice Cream Cone 4 teaspoons of sugar

34 Other Substances Fiber Sometimes called ruffage is the indigestible portion of food.

35 Other Substances Cholesterol A lipid (fat) which is produced by the liver, and is vital for normal body function. A lipid (fat) which is produced by the liver, and is vital for normal body function.HDL High Density Lipoprotein High Density Lipoprotein Good Cholesterol LDL Low Density Lipoprotein Bad CholesterolTriglycerides Together with cholesterol form plasma lipids (blood fat)

36 Other Substances Sodium Nearly all Americans eat too much salt (sodium)Nearly all Americans eat too much salt (sodium) 1/3 an ounce of salt a day, which can be found in the foods you eat, without adding1/3 an ounce of salt a day, which can be found in the foods you eat, without adding

37 MANAGING YOUR WEIGHT Key Points How much should I weigh? How much should I weigh? How can I lose weight without damaging my health? How can I lose weight without damaging my health? What can I do to keep my weight the same? What can I do to keep my weight the same?

38 Resources for Managing Weight Healthy/WeightManagement/Weight- Management_UCM_001081_SubHomePa ge.jsp Healthy/WeightManagement/Weight- Management_UCM_001081_SubHomePa ge.jsp management-calories.html management-calories.html mindful-self-express/201107/the-5-best- ways-manage-your-weight-eating mindful-self-express/201107/the-5-best- ways-manage-your-weight-eating

39 WEIGHT Desired Weight Weight that is best for you Based on your sex, height, and body frame (small, medium, large build)

40 THIN OR OBESE Many of us feel the pressure of being thin because of… Media, actors/actresses, singers, athletes, models, etc… Media, actors/actresses, singers, athletes, models, etc… Over Weight More than the desired weight for gender, height, and frame size Obese Having too much body fat (20% over)

41 OBESITY Inherited tendency toward obesity Over-eating Family habits, cultural, food as reward Family habits, cultural, food as reward Lack of physical activity Individual metabolism Rate at which body changes nutrients into energy and tissue Rate at which body changes nutrients into energy and tissue Obesity contributes to: Low self-esteem Social isolation Over-heating Increase weight loss Inactivity Shame, guilt

42 EXCESS WEIGHT The body frame has to bear more weight than it should, putting more stress on bones and muscles The heart must work harder to circulate blood Harder to exercise, so weight gain continues

43 DIETING CONCERNS Many people lose weight fast Weight loss should be gradual Healthy, balanced diet and exercise Healthy, balanced diet and exercise Most fad diets can be harmful to health Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies

44 DIET DOs Set realistic goals Change poor eating habits Eat nutrient dense foods Eat nutrient dense foods Eat low calorie foods from food groups Eat low calorie foods from food groups Exercise to help burn calories Eat slowly and wait before taking a second helping

45 DIET DONTS Dont choose a fad diet If it sounds to good to be true, then it is If it sounds to good to be true, then it is Dont rely on special formulas Dont skip meals Dont reward yourself with food Dont eat fewer than your allotted calories


Download ppt "NUTRITION Building a Nutritious Diet n_US/?locale=en_US#/watch_vid eo n_US/?locale=en_US#/watch_vid."

Similar presentations


Ads by Google