Introduction to Diet and Nutrition Olivia Pantano

What is nutrition? Materials and food necessary to support life and growth Examples: vitamins and minerals found in fruit

Nutrition As our bodies grow, it is important to take care of it by eating proper foods and correct servings.

Definition of Diet Sum of food consumed by an organism or group What you eat everyday!

Why is it important to be healthy? Best way to live a healthy life is through a balanced diet. To provide your body the nutrients it needs to function To maintain energy and focus throughout the day Prevents development of chronic diseases Diabetes, obesity, cancer

Basic nutrition

My Plate model Vegetables and fruits: cover half your plate with fruits and veggies Whole fruits and veggies preferred over juices Grains: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Try to make half of grains eaten whole grains!

My Plate Model Protein: meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds Remember that protein can be found in non meat options and they are often lower in fat and calories Dairy: Most dairy group choices should be fat-free or low-fat http://www.choosemyplate.gov/food-groups/dairy-counts.html

Fruits and vegetables Packed with vitamins and minerals Naturally low in calories High in fiber that keeps your digestive system happy! Huge variety! Remember: you need a minimum of 3-5 servings of fruits and veggies per day. http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html

Grains Supplies long lasting energy through carbohydrates Look at nutrition labels Recommended 5-8 ounces per day http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf

Dairy High in calcium Very high in saturated fat and calories Important to eat low fat dairy products Can be substituted with almond milk, soy milk, coconut milk

Protein Meat is the most common source of protein High in fat and calories Fish is a less fatty alternative Alternative sources of proteins include Wheat and grains Legumes Nuts and seeds

Protein By lowering intake of traditional proteins like meat from animals one can lower: Risk of heart disease Cholesterol level http://ajcn.nutrition.org/content/82/1/242S.full The China Study (book)

Drinks

Soda and Juice Soda: has high levels of caffeine and sugar Caffeine is a stimulant Increases blood sugar Full of chemicals Juice: can be nutritious if made with 100% fruit juice Should be consumed in moderation to limit sugar intake. http://www.kickthecan.info/soda-facts http://www.juniormagazine.co.uk/health/ten-facts-about-juice/13980.html

Snacks Processed foods often elected as snack foods The further the food goes from being whole= less nutritional value Often high in sodium, fat, and refined sugars Energy from these foods does not promote positive growth. http://www.fitnessmagazine.com/recipes/taste-tests/editor-picks/the-fitness-guide-to-healthy-snacking/?page=1 http://www.pewhealth.org/reports-analysis/data-visualizations/snack-facts-85899485268

Water Makes up 50-70% of our bodies Nourishes the brain Helps remove toxins from body http://healthyeating.sfgate.com/need-drink-water-4301.html http://www.livescience.com/32320-how-long-can-a-person-survive-without-water.html

Alternative diets Vegetarian: abstains from meat products. Still eats eggs and dairy. Vegan: no animal products Paleo: diet of mainly fruits, veggies, and grass fed meat. No grains

Easy steps to eating healthier Eat regular meals Breakfast is important! The goal is never to starve yourself but never feel so full that you feel ill. PORTIONS Eat a variety of foods Mix it up Fruits and veggies! http://www.helpguide.org/life/healthy_eating_diet.htm

Easy steps to eating healthier Cut down on foods high in fat and sugars Limit sodas and animal products Fruits are snacks too! Watch sodium intake Drink lots of WATER!

Reminder Whichever diet you choose (omnivore, vegan, paleo, etc) remember to control portions, and limit sodium, fat, and sugar!

Happy Eating!