Nutrition

Nutrition 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.

The physiological need for food is hunger. We should eat: When we are hungry To obtain nutrients necessary for good health We shouldn’t eat: To manage stress When sight or smell tempts you When you feel rejected, depressed, anxious, bored, or lonely To cope -

USDA & HHS New Dietary Guidelines USDA: United States Department of Agriculture HHS: Department of Health and Human Services USDA & HHS worked with the federal government to create evidence based nutritional guidance 2010 Dietary Guidelines for Americans established January 31, 2011

2010 Dietary Guidelines Goals: To promote health To reduce the risk of chronic diseases To reduce the prevalence of obesity through improved nutrition and physical activity Reason? 1/3 of all children and more than 2/3 adults are obese

My Plate

My Plate Healthier choices in the right portion size. Explanation: Enjoy your food but eat less Avoid oversized portions Make half your plate fruits and vegetables Switch to fat free or low fat milk Watch sodium Drink water instead of sugary drinks

Breakdown of MY PLATE Dairy: includes fluid milk products that are fat free, low fat, 1% Products that retain calcium content such as cheese and yogurt

Proteins Includes: Meats (lean or low fat) Poultry Seafood (8 oz. per week) Beans Eggs Soy Nuts Seeds

Fruits & Veggies Includes: Any fruit or 100% fruit juice Any vegetable or 100% vegetable juice This will equal half a plate

Grains Includes: Any food made from wheat, rice, oats, cornmeal, barley or other cereal grain. Bread, pasta, oatmeal, breakfast cereal, tortillas and grits Key is whole grains

What 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?

Food Choices Dairy All fluid milk (skim, 1%, 2%, whole) Cheese: cheddar, mozzarella, Swiss, parmesan, ricotta, cottage, American Yogurt: fat free, low fat, reduced fat, whole milk Desserts: pudding, ice milk, frozen yogurt, ice cream

Food Choices Proteins Grains Meats (lean cut): beef, ham, lamb, pork, veal Poultry: chicken, turkey, duck Beans: kidney, black, chick peas, lentils, pinto, soy Seafood: cod, flounder, haddock, salmon, tuna, snapper, trout, shellfish Eggs/Nuts/Seeds Whole: brown rice, buckwheat, cracked wheat, oatmeal, popcorn, barley Refined: crackers, noodles, pasta, grits, flour tortillas, couscous, rolled oats, pitas, pretzels, white bread, white rice, ready to eat cereals

Fruits Food Choices Vegetables Apples, apricots, bananas, strawberries, blueberries, raspberries, grapes, cherries, kiwi, grapefruit, lemons, limes, oranges, peaches, pears, pineapple, plum, dried fruits, cantaloupe, honeydew, watermelon All 100% fruit juices Broccoli, spinach, turnip, lettuce, squash, carrots, peppers, tomatoes, sweet potatoes, artichokes, asparagus, beets, cabbage, cauliflower, celery, cucumbers, green beans, Brussels sprouts, eggplant, onions, zucchini All 100% vegetable juices

Nutrients Carbohydrates: 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 sugar Excess carbohydrates are stored as fat.

Nutrients continued Proteins: Needed for growth, to resist infection to build, repair and maintain body tissues, to regulate body processes to supply energy to maintain strength Examples: meat, fish, poultry, milk, yogurt, eggs, dried beans, whole grains, pasta, corn, nuts, seeds Excess protein is burned as energy, stored as fat

Nutrients continued Fats: provides energy and helps the body store and use vitamins The body needs fat to maintain body heat, energy reserve & build brain cells & nerve tissue Examples: oils, butter, margarine, nuts, salad dressing, meat, egg yolks, ice cream, milk, cheese

Nutrients continued Vitamins Minerals helps the body use carbohydrates, proteins and fats Vitamins- in all food groups Fat soluble vitamins dissolve fats, stored in the body (A, D, E, K) used for eyes, teeth, bones, hair, cells, blood clotting Water soluble vitamins cannot be stored by the body (B complex & C) used for function of nerve cells Regulates many chemical reactions in the body Minerals are found in all food groups Macro: calcium & sodium (large amounts needed) Trace: iron & zinc (small amounts needed)

Nutrients continued Water: involved with all body processes, makes up basic part of the blood, helps with waste removal, regulates body temperature, cushions the spinal cord and joints Need 6-8 glasses daily Carries nutrients to all body cells Carries waste products from cells to the kidneys Water leaves the body in the form of perspiration and urine

Weight Management Diet & Exercise Plan to maintain a desirable weight and body composition Desirable weight: that which is healthy for a person Body Composition: the percentage of fat tissue and lean tissue in the body

Calories A unit of energy produced by food and used by the body Weight management plan is based on caloric intake and caloric expenditure Caloric intake: the number of calories a person takes in from food and beverages Caloric expenditure: number of calories a person uses for BMR, digestion, and physical activity

Healthful Weight Loss 1. physical exam to determine ideal weight 2. speak to professional to design a plan 3. select food portions according to My Plate 4. follow dietary guidelines 5. have low calorie snacks 6. participate in regular physical activity 7. drink plenty of fluids 8. ask for support of family and friends 9. keep a journal

Eating Disorders Mental 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 weight Perfection/ control/ distorted eye Bulimia Nervosa: disorder in which a person binges and purges

Obesity: 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 amounts Too much too often Obesity: body weight that is 20% or more than a desirable body weight Negative self-esteem/body image/ high blood pressure/diabetes/skeletal difficulties

Teen Risk Factors Place too much emphasis on appearance, distorted body image, media influence, lacks self-confidence Teens are uncomfortable with bodies during puberty Teens need to be perfect; overly critical, feeling inadequate towards unrealistic expectations Need to be in control Unable to express emotions; frustrated, lonely, depressed