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Nutrition. Nutrition is the study of what people eat and of eating habits and how these affect health status.  Nutrients  are substances in food that.

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Presentation on theme: "Nutrition. Nutrition is the study of what people eat and of eating habits and how these affect health status.  Nutrients  are substances in food that."— Presentation transcript:

1 Nutrition

2 Nutrition is the study of what people eat and of eating habits and how these affect health status.  Nutrients  are substances in food that help with the body processes, growth and repair of cells and provide energy.  To obtain optimum health status you must pay attention to getting the nutrients your body needs.

3 The physiological need for food is hunger. We should eat: When we are hungry To obtain nutrients necessary for good health We shouldn’t eat: To manage stress When sight or smell tempts you When you feel rejected, depressed, anxious, bored, or lonely To cope -

4 USDA & HHS New Dietary Guidelines USDA: United States Department of Agriculture HHS: Department of Health and Human Services – USDA & HHS worked with the federal government to create evidence based nutritional guidance – 2010 Dietary Guidelines for Americans established January 31, 2011

5 2010 Dietary Guidelines  Goals:  To promote health  To reduce the risk of chronic diseases  To reduce the prevalence of obesity through improved nutrition and physical activity  Reason?  1/3 of all children and more than 2/3 adults are obese

6 My Plate

7 Healthier choices in the right portion size. Explanation: – Enjoy your food but eat less – Avoid oversized portions – Make half your plate fruits and vegetables – Switch to fat free or low fat milk – Watch sodium – Drink water instead of sugary drinks

8 Breakdown of MY PLATE Dairy: – includes fluid milk products that are fat free, low fat, 1% – Products that retain calcium content such as cheese and yogurt

9 Proteins Includes: Meats (lean or low fat) Poultry Seafood (8 oz. per week) Beans Eggs Soy Nuts Seeds

10 Fruits & Veggies Includes: Any fruit or 100% fruit juice Any vegetable or 100% vegetable juice This will equal half a plate

11 Grains Includes: – Any food made from wheat, rice, oats, cornmeal, barley or other cereal grain. – Bread, pasta, oatmeal, breakfast cereal, tortillas and grits – Key is whole grains

12 What can you tell me about this food label? About how many cookies are in one box of Thin Mints? How do you know? How many grams of fat are in 2 cookies? What is the Percent Daily Values based off of? How much sugar is in 2 cookies? How many calories come from Fat?

13 Food Choices Dairy  All fluid milk (skim, 1%, 2%, whole)  Cheese: cheddar, mozzarella, Swiss, parmesan, ricotta, cottage, American  Yogurt: fat free, low fat, reduced fat, whole milk  Desserts: pudding, ice milk, frozen yogurt, ice cream

14 Food Choices Proteins Grains  Meats (lean cut): beef, ham, lamb, pork, veal  Poultry: chicken, turkey, duck  Beans: kidney, black, chick peas, lentils, pinto, soy  Seafood: cod, flounder, haddock, salmon, tuna, snapper, trout, shellfish  Eggs/Nuts/Seeds  Whole: brown rice, buckwheat, cracked wheat, oatmeal, popcorn, barley  Refined: crackers, noodles, pasta, grits, flour tortillas, couscous, rolled oats, pitas, pretzels, white bread, white rice, ready to eat cereals

15 Food Choices Fruits Vegetables  Apples, apricots, bananas, strawberries, blueberries, raspberries, grapes, cherries, kiwi, grapefruit, lemons, limes, oranges, peaches, pears, pineapple, plum, dried fruits, cantaloupe, honeydew, watermelon  All 100% fruit juices  Broccoli, spinach, turnip, lettuce, squash, carrots, peppers, tomatoes, sweet potatoes, artichokes, asparagus, beets, cabbage, cauliflower, celery, cucumbers, green beans, Brussels sprouts, eggplant, onions, zucchini  All 100% vegetable juices

16 Nutrients Carbohydrates : main source of energy for the body. Includes sugars, starches and fiber. Sources of carbs include veggies, beans, potatoes, pasta, breads, rice, bran, popcorn and fruit. Simple carbs contain sugar Excess carbohydrates are stored as fat.

17 Nutrients continued Proteins : – Needed for growth, to resist infection – to build, repair and maintain body tissues, – to regulate body processes – to supply energy to maintain strength – Examples: meat, fish, poultry, milk, yogurt, eggs, dried beans, whole grains, pasta, corn, nuts, seeds – Excess protein is burned as energy, stored as fat

18 Nutrients continued Fats : provides energy and helps the body store and use vitamins – The body needs fat to maintain body heat, energy reserve & build brain cells & nerve tissue – Examples: oils, butter, margarine, nuts, salad dressing, meat, egg yolks, ice cream, milk, cheese

19 Nutrients continued VitaminsMinerals  helps the body use carbohydrates, proteins and fats  Vitamins- in all food groups  Fat soluble vitamins dissolve fats, stored in the body (A, D, E, K) used for eyes, teeth, bones, hair, cells, blood clotting  Water soluble vitamins cannot be stored by the body (B complex & C) used for function of nerve cells  Regulates many chemical reactions in the body  Minerals are found in all food groups  Macro: calcium & sodium (large amounts needed)  Trace: iron & zinc (small amounts needed)

20 Nutrients continued  Water : involved with all body processes, makes up basic part of the blood, helps with waste removal, regulates body temperature, cushions the spinal cord and joints  Need 6-8 glasses daily  Carries nutrients to all body cells  Carries waste products from cells to the kidneys  Water leaves the body in the form of perspiration and urine

21 Weight Management  Diet & Exercise Plan to maintain a desirable weight and body composition  Desirable weight: that which is healthy for a person  Body Composition: the percentage of fat tissue and lean tissue in the body

22 Calories  A unit of energy produced by food and used by the body  Weight management plan is based on caloric intake and caloric expenditure  Caloric intake: the number of calories a person takes in from food and beverages  Caloric expenditure: number of calories a person uses for BMR, digestion, and physical activity

23 Healthful Weight Loss  1. physical exam to determine ideal weight  2. speak to professional to design a plan  3. select food portions according to My Plate  4. follow dietary guidelines  5. have low calorie snacks  6. participate in regular physical activity  7. drink plenty of fluids  8. ask for support of family and friends  9. keep a journal

24 Eating Disorders  Mental disorder in which a person has a compelling need to starve, binge, or to binge and purge.  Anorexia Nervosa: disorder in which a person starves themselves and weighs 15 % or below desired weight  Perfection/ control/ distorted eye  Bulimia Nervosa: disorder in which a person binges and purges

25  Binge Eating Disorder: disorder in which a person cannot control eating and eats excessive amounts  Too much too often  Obesity: body weight that is 20% or more than a desirable body weight  Negative self-esteem/body image/ high blood pressure/diabetes/skeletal difficulties

26 Teen Risk Factors  Place too much emphasis on appearance, distorted body image, media influence, lacks self-confidence  Teens are uncomfortable with bodies during puberty  Teens need to be perfect; overly critical, feeling inadequate towards unrealistic expectations  Need to be in control  Unable to express emotions; frustrated, lonely, depressed


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