Building a Nutritious Diet NUTRITION Building a Nutritious Diet http://www.designedtomove.org/en_US/?locale=en_US#/watch_video

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?

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???

FOOD FOR LIFE NUTRITION 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!

INFLUENCES OF YOUR DIET Geography Family Cultural Background Convenience Cost Advertising Friends Personal Taste

SIX TYPES OF NUTRIENTS Carbohydrates Proteins Vitamins Minerals Fats Water http://www.youtube.com/watch?v=CiOBhgxdhYo

CARBOHYDRATES CARBOHYDRATES 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

SIMPLE CARBOHYDRATES Simple Carbohydrates found in fruit, sugar and milk

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

PROTEINS PROTEINS Needed to build, repair, and maintain body cells and tissues(particularly muscle). Secondary energy source – to carbohydrates 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

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.

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

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.

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.

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.)

FATS FATS A third source of energy and are essential for vital body functions. Insulate body Cushion organs Carry fat – soluble vitamins Promote healthy skin and normal growth

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. Solid @ room temp.

UNSATURATED FATS Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados Fats that remain liquid @ room temp.

WATER Most common nutrient Makes up 60% of the body

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

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! http://www.youtube.com/watch?v=wtF0XQEoXPk

Calories The number of calories people should eat each day depends on several factors, including their Age Size Height Gender Lifestyle Overall general health. http://www.nytimes.com/health/guides/nutrition/diet-calories/ A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.

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

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

Fast Food Statistics http://blog.partnersforyourhealth.com/Blog/bid/85971/Shocking-Fast-Food-Statistics-You-Should-Know

Calorie/Fat http://www.youtube.com/watch?v=xniUj15i42Y Calories Worksheet Fast Food Menu Activity Calories and Fat Grams Average meal from fast food restaurants Healthier choices from fast food restaurants

RDA Recommended Dietary Allowances guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat.

Nutritional Labels Nutrition labels on food packaging can help you plan nutritious meals- make sure you read the serving size! http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp#

Nutrition Label Practice

MY PLATE Internet Scavenger Hunt www.choosemyplate.gov 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

Food Groups Fruits – Any fruit or 100% fruit juice Vegetables – Any vegetable or 100% vegetable juice Grains – Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain

Food Groups Protein – Food made from meat, poultry, seafood, beans and peas, eggs and soy products Dairy – Milk products (ex. Cheeses, yogurts, ice creams, etc…) Oils – Not a food group, but provide essential nutrients (Liquid at room temp.)

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

Other Substances Fiber Sometimes called ruffage is the indigestible portion of food.

Other Substances Cholesterol HDL LDL Triglycerides A lipid (fat) which is produced by the liver, and is vital for normal body function. HDL High Density Lipoprotein Good Cholesterol LDL Low Density Lipoprotein Bad Cholesterol Triglycerides Together with cholesterol form plasma lipids (blood fat) Normal HDL is Normal LDL is Normal Triglycerides is

Other Substances Sodium Nearly all Americans eat too much salt (sodium) 1/3 an ounce of salt a day, which can be found in the foods you eat, without adding

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?

Resources for Managing Weight http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/Weight-Management_UCM_001081_SubHomePage.jsp http://www.choosemyplate.gov/weight-management-calories.html http://www.psychologytoday.com/blog/the-mindful-self-express/201107/the-5-best-ways-manage-your-weight-eating

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

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 too much body fat (20% over)

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

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

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

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

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