1. Nutrition

2. 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.

3. 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 -

4. 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

5. 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

6. My Plate

7. 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

8. 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

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

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

11. 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

12. 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?

13. 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

14. 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

15. 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

16. 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.

17. 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

18. 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

19. 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)

20. 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

21. 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

22. 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

23. 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

24. 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

25. 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

26. 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