1. NUTRITION FOR HEALTHY LIFE

2. What do we need for health?

3. Roles of Macronutrients (Carbohydrates, Proteins, Fats)

4. Blood sugar levels and food

5. Healthy Sources of Macronutrients
Greek vs. Regular yogurt, White meat & fish vs. red meat, Natural vs Skippy Peanut Butter, Protein powders??, Healthy meal/ snack ideas, show samples: chia seeds, rice cracker,etc.

6. All Carbohydrates Not Equal

7. Added 2013 see where to insert, maybe in pe2 version

8. THE “OLD” FDA PYRAMID

9. THE NEW HARVARD PYRAMID

10. 1 packet of sugar = 4 grams
Gatorade 20 oz.: 34 gms = 8.5 packs, 140 cal.
Sunkist orange 16 oz: 70 gms = 17 packs
Coke 16 oz bottle: 52 gm sugar= 13 packs, 190cal.
McD’s small coke= 40gms = 10 packs
“ “ large coke= 86 gms = packs
Hype energy: 64 gm/ 8oz. = 16 packs
Arizona Iced Tea Lem. 24 oz.: 72 gms. =18 packs (270 calories)
Mountain Dew 16 oz.: 61 gm sugar = 15 packs, 230 calories
M. Maid Cranberry Grape 15.2 oz.: gm = 18 packs, 270 calories, 25% juice
Dunkin Frozen Coffee Coolata with Cream lg. 32oz.=800 cal.
Dunkin Carmel Coffee Coolata with Skim, lg = 600 cal.
(show sample sizes)

11. EFFECTS OF SUGAR & SIMPLE CARBOHYDRATES (Whites / non-whole grains) ON THE BODY
1. Sugar quickly absorbed into blood
2. Body sends insulin boost
3. Blood sugar levels get a sudden plunge
4. Feelings of hunger, tiredness, lack of focus, lethargy, moodiness result
***all happens very quickly

12. PICKING A HEALTHY CEREAL
EACH SERVING SHOULD HAVE:
10 GRAMS OF SUGAR OR LESS
AT LEAST 3 GRAMS OF FIBER
AT LEAST 5 GRAMS OF PROTEIN
(If short in the area of protein, find a way to add protein to your breakfast with options such as: nuts, peanut or almond butter, yogurt, chia seeds, egg,

13. TIPS ON PICKING A HEALTHY CEREAL BAR
Is your snack bar a dud?
4 things to watch for
Avoid Highly processed ingredients. Make sure real foods are high on the list, such as oats, raisins, blueberries, nuts, dates, and dried cranberries.
Sugars. Less than 7 gms, In addition to processed sugars like high fructose corn syrup, look out for multiple listings of sugars—including honey or fruit concentrate—and artificial sweeteners, too.
Lots of fat. Less than half of the total fat in a bar should be the saturated kind, 3 gm or less saturated. And avoid bars with partially hydrogenated oil. It signals trans fat, which is linked to heart disease.
Protein and Fiber: similar to cereal, you want at least 3 gm fiber and more than 5 grams of protein.

14. NUTRITION TIPS: for disease prevention and better health
Read labels : for ingredients, sugar, sodium, etc.
Avoid excess sugar
Eat whole grains, at least ½ of all carbohydrates
Avoid saturated and trans fats
Eat foods containing healthy oils (monounsaturated and polyunsaturated)
Snack on fruits and vegetables, they are loaded with nutrients and most are low in calories
Make an effort to include a balance healthy fats, proteins and whole grains in all meals / snacks

15. How do I get help to stay motivated and on track with healthy eating?
Share info with parents or guardian
Help with food shopping
Plan ahead
Use a nutrition app
All recipes.com

16. NORMAL EATING IS…………..
Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it-not just stop eating because you think you should.

17. NORMAL EATING IS……
Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. ©

18. NORMAL EATING IS…..
Normal eating is three meals a day, most of the time, but it can also be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh.

19. NORMAL EATING IS……….
Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating.

20. NORMAL EATING IS….
Normal eating takes up some of your time and attention, but keeps its place as simply one important area of your life.
-fsu nutrition education course