2Nutrition 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.
3The physiological need for food is hunger. We should eat:When we are hungryTo obtain nutrients necessary for goodhealthWe shouldn’t eat:To manage stressWhen sight or smell tempts youWhen you feel rejected, depressed, anxious, bored, or lonelyTo cope-
4USDA & HHS New Dietary Guidelines USDA: United States Department of AgricultureHHS: Department of Health and Human ServicesUSDA & HHS worked with the federal government to create evidence based nutritional guidance2010 Dietary Guidelines for Americans established January 31, 2011
52010 Dietary Guidelines Goals: To promote healthTo reduce the risk of chronic diseasesTo reduce the prevalence of obesity through improved nutrition and physical activityReason?1/3 of all children and more than 2/3 adults are obese
7My Plate Healthier choices in the right portion size. Explanation: Enjoy your food but eat lessAvoid oversized portionsMake half your plate fruitsand vegetablesSwitch to fat free or low fat milkWatch sodiumDrink water instead of sugary drinks
8Breakdown of MY PLATE Dairy: includes fluid milk products that are fat free, low fat, 1%Products that retain calciumcontent such as cheese andyogurt
9Proteins Includes: Meats (lean or low fat) Poultry Seafood (8 oz. per week)BeansEggsSoyNutsSeeds
10Fruits & Veggies Includes: Any fruit or 100% fruit juice Any vegetable or 100% vegetable juiceThis will equal half a plate
11GrainsIncludes:Any food made from wheat, rice, oats, cornmeal, barley or other cereal grain.Bread, pasta, oatmeal, breakfast cereal, tortillas and gritsKey iswhole grains
12What 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?
16NutrientsCarbohydrates: 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 sugarExcess carbohydrates arestored as fat.
17Nutrients continued Proteins: Needed for growth, to resist infection to build, repair and maintain body tissues,to regulate body processesto supply energy to maintain strengthExamples: meat, fish, poultry, milk, yogurt, eggs, dried beans, whole grains, pasta, corn, nuts, seedsExcess protein is burned asenergy, stored as fat
18Nutrients continuedFats: provides energy and helps the body store and use vitaminsThe body needs fat to maintain body heat, energy reserve & build brain cells & nerve tissueExamples: oils, butter, margarine, nuts, salad dressing, meat, egg yolks, ice cream, milk, cheese
19Nutrients continued Vitamins Minerals helps the body use carbohydrates, proteins and fatsVitamins- in all food groupsFat soluble vitamins dissolve fats, stored in the body (A, D, E, K) used for eyes, teeth, bones, hair, cells, blood clottingWater soluble vitamins cannot be stored by the body (B complex & C) used for function of nerve cellsRegulates many chemical reactions in the bodyMinerals are found in all food groupsMacro: calcium & sodium (large amounts needed)Trace: iron & zinc (small amounts needed)
20Nutrients continuedWater: involved with all body processes, makes up basic part of the blood, helps with waste removal, regulates body temperature, cushions the spinal cord and jointsNeed 6-8 glasses dailyCarries nutrients to all body cellsCarries waste products from cells to the kidneysWater leaves the body in the form of perspiration and urine
21Weight ManagementDiet & Exercise Plan to maintain a desirable weight and body compositionDesirable weight: that which is healthy for a personBody Composition: the percentage of fat tissue and lean tissue in the body
22Calories A unit of energy produced by food and used by the body Weight management plan is based on caloric intake and caloric expenditureCaloric intake: the number of calories a person takes in from food and beveragesCaloric expenditure: number of calories a person uses for BMR, digestion, and physical activity
23Healthful Weight Loss 1. physical exam to determine ideal weight 2. speak to professional to design a plan3. select food portions according to My Plate4. follow dietary guidelines5. have low calorie snacks6. participate in regular physical activity7. drink plenty of fluids8. ask for support of family and friends9. keep a journal
24Eating DisordersMental 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 weightPerfection/ control/ distorted eyeBulimia Nervosa: disorder in which a person binges and purges
25Obesity: body weight that is 20% or more than a desirable body weight Binge Eating Disorder: disorder in which a person cannot control eating and eats excessive amountsToo much too oftenObesity: body weight that is 20% or more than a desirable body weightNegative self-esteem/body image/ high blood pressure/diabetes/skeletal difficulties
26Teen Risk FactorsPlace too much emphasis on appearance, distorted body image, media influence, lacks self-confidenceTeens are uncomfortable with bodies during pubertyTeens need to be perfect; overly critical, feeling inadequate towards unrealistic expectationsNeed to be in controlUnable to express emotions; frustrated, lonely, depressed