Presentation on theme: "Building a Nutritious Diet"— Presentation transcript:
1 Building a Nutritious Diet NUTRITIONBuilding a Nutritious Diet
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.What kind of diet do you follow?Weight Loss???School Lunches / Choices???
4 FOOD FOR LIFE NUTRITION Eating foods the body needs to grow, develop, and work properly.Food / Air / Water are life’s basic needs.You make food choices everyday, good nutrition can have a powerful impact on your overall health and well being!
5 INFLUENCES OF YOUR DIET GeographyFamilyCultural BackgroundConvenienceCostAdvertisingFriendsPersonal Taste
6 SIX TYPES OF NUTRIENTS Carbohydrates Proteins Vitamins Minerals Fats Water
7 CARBOHYDRATES CARBOHYDRATES The starches and sugars that provide the body with most of its energy. Great source of fiber.2 types of CARBS.1. Simple2. Complex
8 SIMPLE CARBOHYDRATES Simple Carbohydrates found in fruit, sugar and milk
9 COMPLEX CARBOHYDRATES found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets
10 PROTEINSPROTEINSNeeded to build, repair, and maintain body cells and tissues(particularly muscle).Secondary energy source – to carbohydratesEspecially important during growth periods (childhood, adolescence, …).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.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.Vegetarians can combine plant foods to make complete protein, like beans and rice.
12 VITAMINSVITAMINSSubstances needed in small quantities that help regulate body functions.2 Groups of VitaminsWater – solubleVitamin C & BFat – solubleVitamin A D E & K
13 VITAMINS Water – soluble Fat – soluble Can NOT be stored in the body Must be included in your dietFat – solubleCan be stored in the body until needed.Since Vitamins can not be made by the body, they must be provided by your diet.Fresh fruits and vegetables, whole-grain breads, cereal products, and milk are rich sources of Vitamins.
14 MINERALSMINERALSElements 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, tomatoesMuscles, heart function wellVitamin DMilk, fishBones, teethVitamin KSpinach, cerealHelps blood clotCalciumMilk, cheeseFluorideFish, water(?)IronRed meat, nutsHemoglobin in red blood cellsPotassiumOranges, bananasReg. Water balance (tiss.)
16 FATSFATSA third source of energy and are essential for vital body functions.Insulate bodyCushion organsCarry fat – soluble vitaminsPromote 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 FATSFound mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocadosFats that remain room temp.
19 WATERMost common nutrientMakes up 60% of the body
20 WATER Carries nutrients through body Helps digestion Removes waste from bodyLubricates jointsKeeps body from overheating
21 HEALTHY DIET SUMMARY Balance of nutrients Too much fat may lead to heart diseaseToo little protein hinders growthYou need a variety of healthy foods to get all the nutrients!
22 CaloriesThe number of calories people should eat each day depends on several factors, including theirAgeSizeHeightGenderLifestyleOverall 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 KingdomDiscussion on this slide (No notes)#2 Is it permanent, what would make it change..#3 Have class summarize last point
24 Portion sizesIn 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
26 Calorie/Fat http://www.youtube.com/watch?v=xniUj15i42Y Calories WorksheetFast Food Menu ActivityCalories and Fat GramsAverage meal 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.
28 Nutritional LabelsNutrition labels on food packaging can help you plan nutritious meals- make sure you read the serving size!
30 MY PLATE Internet Scavenger Hunt www.choosemyplate.gov My plate (Food groups)Grains videoSuper TrackerPhysical activity trackerFood tracker (with 3 day food log)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 juiceGrains – Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain
32 Food GroupsProtein – Food made from meat, poultry, seafood, beans and peas, eggs and soy productsDairy – 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 Yogurt with Fruit7 teaspoons of sugarIce Cream Cone4 teaspoons of sugar
34 Other Substances Fiber Sometimes called ruffage is the indigestible portion of food.
35 Other Substances Cholesterol HDL LDL Triglycerides A lipid (fat) which is produced by the liver, and is vital for normal body function.HDLHigh Density LipoproteinGood CholesterolLDLLow Density LipoproteinBad CholesterolTriglyceridesTogether with cholesterol form plasma lipids (blood fat)Normal HDL isNormal LDL isNormal Triglycerides is
36 Other Substances 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 adding
37 MANAGING YOUR WEIGHT Key Points How much should I weigh? How can I lose weight without damaging my health?What can I do to keep my weight the same?
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…Over WeightMore than the desired weight for gender, height, and frame sizeObeseHaving too much body fat (20% over)
41 OBESITY Inherited tendency toward obesity Over-eating Family habits, cultural, food as rewardLack of physical activityIndividual metabolismRate at which body changes nutrients into energy and tissueObesity contributes to:Low self-esteemSocial isolationOver-heatingIncrease weight lossInactivityShame, guilt
42 EXCESS WEIGHTThe body frame has to bear more weight than it should, putting more stress on bones and musclesThe heart must work harder to circulate bloodHarder to exercise, so weight gain continues
43 DIETING CONCERNS Many people lose weight fast Weight loss should be gradualHealthy, balanced diet and exerciseMost fad diets can be harmful to healthLow in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies
44 DIET DO’s Set realistic goals Change poor eating habits Eat nutrient dense foodsEat low calorie foods from food groupsExercise to help burn caloriesEat slowly and wait before taking a second helping
45 DIET DON’TS Don’t choose a fad diet Don’t rely on special formulas If it sounds to good to be true, then it isDon’t rely on special formulasDon’t skip mealsDon’t reward yourself with foodDon’t eat fewer than your allotted calories