2. Lindsay Tyburski Special Olympics Nutrition Seminar

3. W HAT IS NUTRITION ? Scientific study of food and drink & how it works in your body Includes all the stuff that’s in your food such as vitamins, protein, fats, and more It is important to eat a variety of foods so you have what you need to grow and be healthy

4. B EING HEALTHY Being healthy is: Showing consistent effort in maintaining an overall positive feeling of healthiness, as well as contributing to personal nutrition and physical form so that you can live a balanced life

5. F OOD P LATE & C HOOSING F OODS Switched from the food guide pyramid in 2013 Illustrates the 5 food groups which are the building blocks for a healthy diet Fruits Vegetables Grains Protein Dairy

6. 2013 F OOD P LATE G UIDE

7. W HEN TO E AT E ACH M EAL Breakfast: within 60 minutes of waking up Lunch: approximately 4.5 hours after breakfast Dinner: 2-3 hours before going to bed Snacks: every 3-4 hours

8. B REAKFAST F OODS KEEP IN MIND BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY! List of nutritious, smart foods to eat for breakfast! Eggs Omelet Oatmeal Whole grain pancakes, waffles, toast, bagel, muffin Cold cereal Fruit Yogurt

9. L UNCH F OODS List of nutritious, smart foods to eat for lunch! Wraps Sandwich Whole grain pizza Hamburger Salad

10. D INNER F OODS List of nutritious, smart foods to include in your dinner! Foods to incorporate into dinner Grains Vegetables/fruit Meat Dairy

11. S NACK F OODS List of nutritious, smart foods to eat for snacks! Fruit Nuts Popcorn Raw vegetables Granola bars Peanut butter

12. C ARBOHYDRATES Major energy source for the body Body breaks carbs down into simple sugars 2 types: Simple: found in refined sugar, fruits, & milk Complex (starches): found in bread, grain, crackers, pasta, & rice

13. F ATS Helps the body grow and develop Fuel the body & help absorb vitamins Building blocks of hormones Insulate nervous system in the body NOT ALL FATS ARE BAD FOR YOU!

14. P ROTEIN Builds, maintains, & replaces tissues in the body muscles, organs, and immune system Body breaks down into amino acids Amino acids reused to make proteins the body needs to maintain muscles, bones, blood, and organs

15. C ALORIES Not all calories are bad for you! Body needs calories for energy! Eating too many calories & not burning them leads to weight gain Recommended to eat between 2,000-2,500 a day Can see how many calories in specific foods by reading food label

16. V ITAMINS Body needs to work properly: grow and develop properly Each vitamin has a specific role in the body: Vitamin A : helps see at night Vitamin B : helps body make protein and energy Vitamin C : helps body heal a cut Vitamin D : helps build strong bones

17. M INERALS Help your body grow, develop, and stay healthy Uses different minerals to perform different functions 2 types: Macro : body needs lots of these Calcium, phosphorus, magnesium, sodium, potassium, chloride, & sulfur Trace : body needs little amount of these Iron, manganese, copper, iodine, zinc, cobalt, fluoride, & selenium Transmit nerve impulses Make hormones Maintain normal heart beat

18. W ATER Very important to include in diet Body needs water to survive Only go 3 days without water Can get it from foods as well as just drinking plain water Lack of waterdehydration Many functions in the body Part of lymph system- staying healthy Digest foods Cells use to function properly

19. F OOD L ABELS Gives information about which nutrients are in foods Located on outside of packaged foods Nutrients measured in grams(g) or milligrams (mg) or percentages (%) Information on label: Serving size, servings per container, calories, fat, carbohydrates, vitamins & minerals

20. E XAMPLE OF FOOD LABEL

21. H EALTH P ROBLEMS List of common health problems: Asthma Cancer Diabetes Food Allergies Heart attack Infections Obesity Stroke Many health problems can be avoided by proper diet For more information on these and other medical conditions CLICK HERE Italics: most common

22. D IABETES Problem that causes sugar levels to rise higher than normal Type 2 is the most common Due to poor health/obesity Blood sugar monitoring Healthy eating Regular exercise What is it?Treatment

24. F OOD A LLERGIES List of common food allergies: Eggs Fish Gluten Milk Tree nuts Peanuts Shellfish Soy Wheat

25. F OOD A LLERGIES Skin: Itchy, red bumps Redness, swelling Gastrointestinal Tract: Stomach ache Nausea/vomiting diarrhea Respiratory Tract: Runny/stuffy nose Sneezing Coughing Wheezing/shortness of breath Cardiovascular Tract: Lightheadedness Fainting Avoiding the allergen Medications To help treat the symptoms SymptomsTreatment For more information CLICK HERE

26. O BESITY Most common health problem in USA Abnormal or excessive fat in an individual that causes a health risk Can lead to many chronic diseases (diabetes, heart disease, cancer) Statistics: 1.6 billion adults over the of age 15+ were overweight 400 million adults were obese 20 million children under the age of 5 years were overweight

27. R EFERENCES http://www.acaai.org/allergist/allergies/Types/foo d-allergies/Pages/default.aspx http://www.choosemyplate.gov http://health.nytimes.com/health/guides/disease/t ype-2-diabetes http://kidshealth.org/ http://www.nutrition.gov/