1. The process by which the body takes in and uses food
Nutrition
The process by which the body takes in and uses food *

2. Words to Know Nutrient Calorie
substances in food that your body needs to grow, to repair itself, and to supply you with energy
Calorie
the units of heat that measure the energy used by the body and the energy that foods supply to the body
Food is the fuel that runs your body
Calories = ENERGY! *

3. Influences on your food choices
Hunger
The NEED for food
Appetite
The WANT for food
Influences
Emotions
Environment
(family, friends, peers, culture, advertising, smell) *

4. Our Critic’s Judgement & Assumption about ourselves or other people?
Critic or Coach
When it comes to nutrition are we “feeding” our Coach’s mindset with Empathy, Compassion, Support & Empowerment Or
Our Critic’s Judgement & Assumption about ourselves or other people?

5. What % of Anorexics do not make it out alive?
Remember your Coach's
Mind & Skill Set
Self Affirmations, Assertive communication to express feeling and get needs met can also
Provide a bridge between hurt and help with any mental/emotional issue or concern with your friends.
What % of Anorexics do not make it out alive?

6. I feel (worried) when I see (behavior) because I care about you.
I want you to know that I love you and don’t want to lose you.
Have you considered getting help? Would you like me to go with you?

7. Choosing how to use our Mental and Physical Energy!
FEAR
Face everything and Rise
Fact everything and Rise
WHAT ARE FACTS DO WE NEED TO KNOW ABOUT NUTRITION?

8. 6 Essential Nutrients Carbohydrates Vitamins Fats Minerals Protein
^ Provide Energy
Vitamins
Minerals
Water
^ Regulate Body Processes *

9. Carbohydrates The starches and sugars present in foods
Body’s main/preferred source of energy
Make up most of what you eat – 55-60% *

10. Simple vs. Complex Carbs
Sugars (fructose, lactose, sucrose)
Broken down quickly
Complex
Many glucose units linked together
Starches and fiber
Found in whole grains
Focus on eating more complex carbs
More nutritional value – may also contain vitamins, minerals, and fiber *

11. Fiber is a Carbohydrate
An indigestible complex carbohydrate
Can’t be digested
Helps move waste through the digestive system
Aim for 20 to 35 grams of fiber daily to prevent colon Cancer! *

12. Protein Nutrients that help build and maintain body cells and tissues
4 kcal/gram
Made up of amino acids
20 total amino acids
9 of these your body can’t make, have to get in diet – essential amino acids
11 are made by your body – non-essential amino acids *

13. Complete vs. Incomplete Proteins
Body can use these proteins
All 20 amino acids are present
Incomplete proteins
Don’t have all the amino acids
Body can’t use incomplete proteins *

14. Complete Proteins Incomplete Proteins
Meat
Fish
Dairy products
(milk, yogurt, whey)
Eggs
Nuts & seeds
Legumes
Grains
Vegetables
Just because they are incomplete doesn’t make them inferior, though, they just need to be combined to provide the right balance of essential aminos. Proteins that, in combination, make a complete amino acid profile are known as complementary proteins. Here are a few tasty examples:
Rice and beans
Spinach salad with almonds
Hummus and whole-grain pitas
Whole-grain noodles with peanut sauce

15. Role of Proteins Builds new cells Replaces damaged or worn-out cells
Body uses proteins to make enzymes, hormones, and antibodies
Enzymes – control the rate of chemical reactions in your cells
Hormones – regulate the activities of different cells
Antibodies – identify and destroy disease-causing organisms
Supply the body with energy
After carbohydrate sources (glucose and glycogen) are used *

16. Hormones Enzymes https://youtu.be/myORDWVzNhc?t=40s Antibodies

17. Fats Type of lipid – a fatty substance that does not dissolve in water
9 kcal/gram
Made up of chains of fatty acids
saturated
unsaturated *

18. Role of Fats Concentrated form of energy
Transport vitamins A,D,E, and K in your blood
Sources of linoleic acid – essential fatty acid that is needed for growth and healthy skin
Add flavor and texture to food
Foods high in fat tend to be high in Calories *

19. Types of Fats Saturated fatty acid Unsaturated fatty acid
Solid at room temperature
Animal sources
Associated with increased risk of heart disease
Unsaturated fatty acid
Liquid at room temperature
Plant sources
Associated with reduced risk of heart disease
Two types of unsaturated fats
Monounsaturated – one unsaturated bond – liquid at room temperature, but solidify when refrigerated (canola oil and olive oil)
Polyunsaturated – more than one unsaturated bond – liquid both at room temperature and when refrigerated (corn oil) *

20. Trans Fat- Unsaturated fat made solid by chemically altering by adding a hydrogen
Can find it on the label under Trans Fat – not always accurate
If it has less than .5 grams / serving – can list it as 0 grams
Look for it in the ingredient list
Key words
Hydrogenated
Partially-hydrogenated
Bleached *

21. Processed Carbohydrates
Highly Processed Sugars
Sucrose not Sucrolose or Dextrose or Maltose or Fructose, or High Fructose Corn Syrup
Highly Processed Fats
Hydrogenated
Partially Hydrogenated

22. Vitamins
Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients
Two types
Water-soluble – dissolve in water, pass easily through blood system
Fat-soluble – absorbed, stored, and transported in fat
Excess build-up can be toxic
(A, D, E & K) *

23. Water-soluble vitamins
Role
Food Source
C (ascorbic acid)
Protects against infection, helps heal wounds, maintains blood vessels, promotes healthy teeth and gums
Citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers
B1 (thiamine)
Converts glucose into energy or fat, contributes to good appetite
Whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germ
B2 (riboflavin)
Essential for producing energy from carbohydrates, fats, and proteins; helps keep skin healthy
Milk, cheese, spinach, eggs, beef liver
Niacin
Maintenance of all body tissues; helps in energy production; needed by body to utilize carbs, synthesize body fat, and for cell respiration
Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, enriched and fortified grain products B6
Essential for amino acid and carb metabolism, helps turn the amino acid into serotonin
Wheat bran and wheat germ, liver, meat, whole grains, fish, vegetables
Folic acid
Necessary for production of genetic material and normal red blood cells, reduces risk of birth defects
Nuts and other legumes, orange juice, green vegetables
B12
Necessary for production of red blood cells and for normal growth
Animal products *

24. Spinach, broccoli, eggs, liver, cabbage, tomatoes
Fat-soluble Vitamins
Vitamin
Role
Food source A
Helps maintain skin tissue, strengthen tooth enamel, promotes use of calcium, promotes cell growth, keeps eyes moist, help eyes adjust to dark, aid in cancer prevention
Milk and other dairy products, green vegetables, carrots, deep orange fruits, liver D
Promotes absorption and use of calcium, essential for normal bone and tooth development
Fortified milk, eggs, fortified breakfast cereal, salmon, beef, margarine; produced by body with sun exposure E
Helps in oxygen transport, may slow the effects of aging, protect against destruction of red blood cells
Vegetable oils, apples, peaches, nectarines, legumes, nuts, seeds, wheat germ K
Essential for blood clotting, assists in regulating blood calcium level
Spinach, broccoli, eggs, liver, cabbage, tomatoes *

25. Minerals
Substances that the body cannot manufacture but are needed for:
forming healthy bones and teeth
for regulating many vital body processes *

26. Minerals Mineral Role Food Source Calcium
Building material of bones and teeth, regulation of body functions
Dairy products; leafy vegetables; canned fish with soft, edible bones; tofu
Phosphorous
Combines with calcium to give rigidity to bones and teeth, essential in cell metabolism, helps maintain proper acid-base balance of blood
Most dairy products, peas, beans, liver, meat, fish, poultry, eggs, broccoli, whole grains
Magnesium
Enzyme activator related to carbohydrate metabolism, acid in bone growth and muscle contraction
Whole grains, milk, dark green leafy vegetables, legumes, nuts
Iron
Part of the blood oxygen transport system, important for use of energy in cells and resistance to infection
Meat, shellfish, poultry, legumes, peanuts, dried fruits, egg yolks, liver, fortified breakfast cereal, enriched rice *

27. Water 60% of body is water Vital to every body function
Transports other nutrients to and carries wastes from cells
Lubricates your joints and mucous membranes
Enables you to swallow and digest food, absorb nutrients, and eliminate wastes
Regulates body temperature (sweat)
Aim for 8 glasses a day *

28. Empty Calorie Food (Junk food)
What makes food junk?
The key to whether a food is a healthy food or junk food is how many nutrients it provides relative to how many calories it contains
Nutrient density – a measure of the nutrients in a food compared with the energy the food provides
“Empty Calories”
A food that provides few nutrients and lots of calories
Ex) candy bar

30. New Nutrition Label

31. Food Label Activity
Place the food labels in order from the most nutrient dense to the least nutrient dense empty calorie foods.