Presentation on theme: "Nutrition Basics: Turbo Review 3500 calories = 1 pound of body weight To maintain your healthy weight… Balance how much you eat with how much you move!"— Presentation transcript:
Nutrition Basics: Turbo Review 3500 calories = 1 pound of body weight To maintain your healthy weight… Balance how much you eat with how much you move!
Trans Fats. Example: Stick margarine – liquid plant oil chemically changed to be more like solid butter Unsaturated fatty acids, the building blocks of fat that are chemically changed, “hydrogenated’, to become more like saturated fatty acids.
Hydrogenation. The process that changes the chemical structure of vegetable oils (unsaturated fats) into a saturated fat. Why use hydrogenated fats (TRANS FAT)? Increases freshness Gives a firmer texture Increases smoking point of fat, making it more shelf stable
Trans Fats Are they Healthy?. NO! Hydrogenation changes the shape of the fatty acids & creates unusual fat products not made by the body. Negative effects on the body’s health include: Increased risk of heart & artery disease Increased risk of diabetes Raises LDL (bad cholesterol) Lowers HDL (good cholesterol)
Trans Fats What foods have them?. Fast food Commercially baked goods Commercially prepared foods & snacks How do you avoid TRANS FAT? Choose fresh fruit & veggies over processed (packaged) foods
Trans Fats Read labels carefully?. These are all the ways labels may list Trans Fat: Hydrogenated oils Partially hydrogenated oils Trans fatty acids Trans fat
Cholesterol A waxy substance that circulates in the blood. Associated with heart attacks and strokes Most people should reduce intake of cholesterol Is important to body, it is part of cell walls Protects nerve fibers Helps body produce some hormones
Lipoproteins A mixture of fat and proteins. Moves cholesterol through bloodstream. HDL: High-Density Lipoproteins GOOD! Removes cholesterol from the walls of the arteries. LDL: Low-Density Lipoproteins BAD! Carry cholesterol to the bloodstream
Weight Management 3500 calories = 1 pound of body weight Watch portion sizes Choose foods that are steamed or baked instead of fried. Eat slowly, chew your food well! It takes about 20 minutes for your brain to get the signal that your stomach is feeling full.
Weight Management 3500 calories = 1 pound of body weight To lose weight: Do it gradually, no more than ½ -1 pound a week. Eat smaller servings Eat at regular times each day Drink plenty of water Move more!
Weight Management 3500 calories = 1 pound of body weight To gain weight: Eat larger servings of nutritious foods Drink more milk and juice
Nutrition Basics What is a "Healthy Diet"? Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats (partially hydrogenated), cholesterol, salt (sodium), and added sugars.
Health Consequences? Healthy Aorta Clogged Aorta Your diet is a key factor in keeping your arteries healthy!
Health Consequences? Diseases linked to food choices include: heart disease high blood pressure stroke diabetes some kinds of cancer