1. Introduction to Diet and Nutrition
Olivia Pantano

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

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

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

5. 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

6. Basic nutrition

7. 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!

8. 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

9. 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.

10. Grains Supplies long lasting energy through carbohydrates
Look at nutrition labels
Recommended 5-8 ounces per day

11. 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

12. 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

13. Protein
By lowering intake of traditional proteins like meat from animals one can lower:
Risk of heart disease
Cholesterol level
The China Study (book)

14. Drinks

15. 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.

16. 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.

17. Water Makes up 50-70% of our bodies Nourishes the brain
Helps remove toxins from body

18. 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

19. 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!

20. 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!

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

22. Happy Eating!