Presentation is loading. Please wait.

Presentation is loading. Please wait.

Building a Nutritious Diet

Similar presentations

Presentation on theme: "Building a Nutritious Diet"— Presentation transcript:

1 Building a Nutritious Diet
NUTRITION Building 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???

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!

Geography Family Cultural Background Convenience Cost Advertising Friends Personal Taste

6 SIX TYPES OF NUTRIENTS Carbohydrates Proteins Vitamins Minerals Fats

The starches and sugars that provide the body with most of its energy. Great source of fiber. 2 types of CARBS. 1. Simple 2. Complex

8 SIMPLE CARBOHYDRATES Simple Carbohydrates
found in fruit, sugar and milk

found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets

10 PROTEINS PROTEINS Needed to build, repair, and maintain body cells and tissues(particularly muscle). Provide energy Especially 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 VITAMINS VITAMINS Substances needed in small quantities that help regulate body functions. 2 Groups of Vitamins Water – soluble Vitamin C & B Fat – soluble Vitamin A D E & K

13 VITAMINS Water – soluble Fat – soluble Can NOT be stored in the body
Must be included in your diet Fat – soluble Can 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 MINERALS MINERALS Elements 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, tomatoes Muscles, heart function well Vitamin D Milk, fish Bones, teeth Vitamin K Spinach, cereal Helps blood clot Calcium Milk, cheese Fluoride Fish, water(?) Iron Red meat, nuts Hemoglobin in red blood cells Potassium Oranges, bananas Reg. Water balance (tiss.)

16 FATS FATS A source of energy and are essential for vital body functions. Insulate body Cushion organs Carry fat – soluble vitamins Promote 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 FATS Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados Fats that remain room temp.

19 WATER Most common nutrient Makes up 60% of the body

20 WATER Carries nutrients through body Helps digestion
Removes waste from body Lubricates joints Keeps body from overheating

21 HEALTHY DIET SUMMARY Balance of nutrients
Too much fat may lead to heart disease Too little protein hinders growth You need a variety of healthy foods to get all the nutrients!

22 Calories The number of calories people should eat each day depends on several factors, including their Age Size Height Gender Lifestyle Overall 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 Kingdom Discussion on this slide (No notes) #2 Is it permanent, what would make it change.. #3 Have class summarize last point

24 Portion sizes In 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

25 Calorie/Fat Calories Worksheet Fast Food Menu Activity
Calories and Fat Grams Average meal from fast food restaurants Healthier choices from fast food restaurants

26 MY PLATE Internet Scavenger Hunt
My plate (Food groups) Grains video Super Tracker Physical activity tracker Food tracker (with 3 day food log) Print out a ‘History Chart’/Total calories line chart over 3 day span

27 RDA Recommended Dietary Allowances
guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat. Nutrition labels on food packaging can help you plan nutritious meals- make sure you read the serving size!

28 SUGAR IN FOOD Can of Soda 9 teaspoons of sugar Box of Cereal
Yogurt with Fruit 7 teaspoons of sugar Ice Cream Cone 4 teaspoons of sugar

The part of fruits, vegetables, grains and beans that body cannot digest Sugar The average American eats 100 lbs of sugar each year Hidden Fats Fat in your diet should be limited to 30% or less of your total calories each day Cholesterol A fatty, wax-like substance that helps your body make other substances it needs

You can get all the sodium you need by eating less than 1/3 an ounce of salt a day, which can be found in the foods you eat Caffeine A chemical, found in some plants, can make heart beat faster

31 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?

32 WEIGHT Desired Weight Weight that is best for you
Based on your sex, height, and body frame (small, medium, large build)

33 THIN OR OBESE Many of us feel the pressure of being thin because of…
Media, actors/actresses, singers, athletes, models, etc… Over Weight More than the desired weight for gender, height, and frame size Obese Having to much body fat (20% over)

34 OBESITY Inherited tendency toward obesity Over-eating
Family habits, cultural, food as reward Lack of physical activity Individual metabolism Rate at which body changes nutrients into energy and tissue Obesity contributes to: Low self-esteem Social isolation Over-heating Increase weight loss Inactivity Shame, guilt

35 EXCESS WEIGHT The body frame has to bear more weight than it should, putting more stress on bones and muscles The heart must work harder to circulate blood Harder to exercise, so weight gain continues

36 DIETING CONCERNS Many people lose weight fast
Weight loss should be gradual Healthy, balanced diet and exercise Most fad diets can be harmful to health Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies

37 DIET DO’s Set realistic goals Change poor eating habits
Eat nutrient dense foods Eat low calorie foods from food groups Exercise to help burn calories Eat slowly and wait before taking a second helping

38 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 is Don’t rely on special formulas Don’t skip meals Don’t reward yourself with food Don’t eat fewer than your allotted calories

Download ppt "Building a Nutritious Diet"

Similar presentations

Ads by Google