1. Understanding the Basics to Good Nutrition
Family Nutrition
Understanding the Basics to Good Nutrition

2. The Food Guide Pyramid - MyPlate.gov
In 2010, the U.S. Department of Agriculture (USDA) implemented the current Food Guide Plate in order to educate Americans about healthy eating and incorporating exercise into daily routine.
USDA's MyPlate - Home page

3. The Six Basic Nutrients
Nutrients are substances the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.
There are approximately 40 necessary nutrients the body needs to be healthy.
A deficiency occurs when a person does not have enough of a certain nutrient in their diet; they are said to be nutrient deficient and will experience certain negative effects, depending on the nutrient.
On the contrary, if a person has too much of a certain nutrient, they could overdose, which would also have certain negative effects. An example would be if a child overdosed on the mineral iron, the effects could be fatal.
The amount of energy released when nutrients are burned is measured in units called calories.

4. Carbohydrates There are two main types of carbohydrates.
Simple Carbohydrates – consists of refined sugar. Glucose is the most important sugar and is the major energy provider for the body cells.
Natural food sources – fruits, vegetables, milk
Complex Carbohydrates – made of sugars linked together chemically to form long chains called starches.
Natural food sources – grains (rice, cereal, and breads) are all food with starch (potatoes are another example).
*The words whole grain should appear as the first listed on the ingredient list for a true whole grain food.*

5. Simple Carbs vs. Complex Carbs.
Simple Carbohydrates
Comes from glucose
Only good for quick energy bursts
Foods high in sugar don’t provide many other nutrients
Food examples: candy and soda
Complex Carbohydrates
-Comes from starch
-Better for long-term sustained energy
-Foods high in starch provide a good variety of nutrients
-Food Examples: Breads and pasta

6. FATS Fats contain twice as many calories as carbohydrates.
Functions of Fats
Supply body with energy
Form part of cell structure
Maintain body temperature
Protects nerves and tissues
Essential for growth and development

7. Unsaturated Fats There are two main types of fats.
Unsaturated Fats are liquid at room temperature
Unsaturated fats are better for your body, especially when consumed in its natural state. Food examples: peanuts, avocado, seeds, olives
Other food examples: Olive oil, sesame oil, vegetable oil, canola oil

8. Saturated Fats
Saturated fats are solid at room temperature. These fats are very caloric and hard for the body to break down. The over consumption of saturated fats is what can lead to heart disease.
Food examples: butter, margarine, fat in meat such as hot dogs, salami, bologna, or the fat off of steak and the fat in dairy products such as whole milk and cheese
Cholesterol is a waxy, fat-like substance found in the cells of all animals. High levels of cholesterol in the blood can clog the blood vessels and lead to heart disease and stroke.
*Most foods contain a combination of unsaturated and saturated fats.

9. Proteins Proteins are your body’s 3rd main source of energy.
They build up, maintain, and replace the tissues in your body such as your muscle and organs.
The immune system is mostly protein-based.
Your body uses protein to make hemoglobin.
Natural Food Sources: beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans.

10. Amino Acids
When you eat foods that contain protein, the digestive juices in your stomach and intestine break down the protein in food into basic units called amino acids.
The amino acids can then be reused to make the proteins your body needs to maintain muscles, bones, blood, and body organs.
There are 22 amino acids that are very important to human health.

11. Different Kinds of Protein
Complete proteins are from animal sources such as meat and milk because they contain all nine of the essential amino acids.
Incomplete proteins would come from most vegetable sources. One vegetable alone would not have all the essential amino acids. However eating a wide variety of protein-rich vegetables would give a person all of the essential amino acids.

12. Vitamins
Vitamins are nutrients that come from living organisms, are required in only small amounts, and assist in many chemical reactions in the body.
Functions of Vitamins in the Body
- They help with various body processes, including the use of other nutrients.
- Each vitamin has their own function.

13. Examples of Vitamin Functions in the Body
Vitamin A: keeps eyes, skin, hair, teeth, and gums healthy
Vitamin D: Necessary for formation of bones and teeth
Vitamin B12: Formation of red blood cells
Vitamin B1(Thiamin): Function of nerves
Vitamin C: Helps the heart, cells, and muscles function

14. Two Classes of Vitamins
Fat-soluble vitamins dissolve in fatty materials and can be stored by the body.
Vitamins A,D,E, and K are all fat soluble.
Natural Food Examples: Milk, cheese, egg yolk, green vegetables, nuts, tuna
Water-soluble vitamins cannot be stored in the body, therefore must be supplied daily from the foods we eat.
* All the B Vitamins and Vitamin C are water soluble
Natural Food Examples: citrus fruits, tomatoes, beef, fish, whole-grain cereals

15. Facts on Minerals
Minerals are nutrients that occur naturally in the rocks and soil.
How minerals get in the foods we eat:
Plants absorb minerals from rocks and soil through their roots
Animals obtain these minerals by either eating the plants or eating animals that have eaten the plants

16. Some Minerals and Functions in the Body
A mineral is a nutrient that regulates many chemical reactions in the body.
Calcium – builds up bones and teeth
Sodium – aids in water balance in cells and tissues and for nerve cell conduction
Copper – production of hemoglobin in red blood cells
Iodine – production of the thyroid gland hormone
Iron – aids red blood cells

17. Water Water is a nutrient that:
Is involved with all body processes, including energy production
makes up the basic part of the blood and tissue fluids
helps with digestion of food and waste removal
regulates body temperature
cushions the spinal cord and body mass and lubricates your joints
Makes up more than 60% of body mass

18. Dehydration
A condition in which the water content of the body has fallen to an extremely low level.
CAUSES:
Lack of water intake
A dry environment
Fever
Vomiting
Diarrhea
You need to drink at least 8 cups (64oz.) of water every day.
Good water sources: Pure water, 100% fruit juice, milk, and food sources such as fruits and vegetables

19. Signs of Dehydration Dizziness Fatigue Weakness Dry mouth Flushed skin
Headache
Blurred vision
Difficulty swallowing
Dry, hot skin
Rapid pulse
Frequent need to urinate

20. The Nutrition Facts Label
The Nutrition Facts Label is required on all food packaging.
It helps to make smart food choices to maintain a healthful diet.
It helps people who are on restricted diets due to medical conditions or food allergies.
How to Understand and Use the Nutrition Facts Label

21. Common Causes of Obesity
Burning too few calories through lack of physical exercise
Taking in more calories then are burned
Changes in metabolic rates with age
Unhealthy eating habits
Psychological factors
Genetics
Environment
Social factors

22. Benefits of Regular Exercise
Burns calories
Helps to relieve stress
Increases self-esteem
Tones and builds muscles
Promotes normal appetite
Promotes loss of body fat
Increases metabolism
Gives body a firm, lean shape

23. Bottom Line
Pick a variety of whole foods from all five of the food groups on a daily basis
Incorporate exercise into your daily routine
Keep on eye on portion size when eating a meal
Eat smaller meals throughout the day, it is easier for your body to digest and takes less energy, leaving more energy for you and your day!
Drink plenty of water and/or water-rich foods and drinks