1. Building a Nutritious Diet
NUTRITION
Building a Nutritious Diet

2. KEY POINTS What does the word DIET mean?
What influences the choices people make?
Name the 6 types of Nutrients?
How many calories/fat grams can I eat per day?

3. DIET What do you think of when you hear the word DIET? DIET
The food and drink we regularly choose to consume.
What kind of diet do you follow?
Weight Loss???
School Lunches / Choices???

4. FOOD FOR LIFE NUTRITION
Eating foods the body needs to grow, develop, and work properly.
Food / Air / Water are life’s basic needs.
You make food choices everyday, good nutrition can have a powerful impact on your overall health and well being!

5. FACTORS THAT INFLUENCE YOUR DIET
Geography
Family
Cultural Background
Convenience
Cost
Advertising
Friends
Personal Taste

6. SIX TYPES OF NUTRIENTS Carbohydrates Proteins Vitamins Minerals Fats
Water

7. CARBOHYDRATES CARBOHYDRATES
The starches and sugars that provide the body with most of its energy. Great source of fiber.
2 types of CARBS.
1. Simple
2. Complex

8. SIMPLE CARBOHYDRATES Simple Carbohydrates
found in fruit, sugar and milk

9. COMPLEX CARBOHYDRATES
found in starchy foods, breads, cereals, dry beans, potatoes, peas, corn and beets

10. PROTEINS
PROTEINS
Needed to build, repair, and maintain body cells and tissues(particularly muscle).
Provide energy
Especially important during growth periods (childhood, adolescence, …).
Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are sources of Protein.
Made up of AMINO ACIDS

11. AMINO ACIDS 22 Amino Acids Your body can make 13 of them.
The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat.
Complete Proteins come from animal sources and contain all 9 essential amino acids.
Incomplete Proteins come from plant sources and lack at least 1 essential amino acid.
Vegetarians can combine plant foods to make complete protein, like beans and rice.

12. VITAMINS
VITAMINS
Substances needed in small quantities that help regulate body functions.
2 Groups of Vitamins
Water – soluble
Vitamin C & B
Fat – soluble
Vitamin A D E & K

13. VITAMINS Water – soluble Fat – soluble Can NOT be stored in the body
Must be included in your diet
Fat – soluble
Can be stored in the body until needed.
Since Vitamins can not be made by the body, they must be provided by your diet.
Fresh fruits and vegetables, whole-grain breads, cereal products, and milk are rich sources of Vitamins.

14. MINERALS
MINERALS
Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination.
Whole grains, fruit, peas, spinach, raisins, and milk are good sources of minerals.

15. VITAMINS & MINERALS Vitamin A Carrots, eggs Healthy skin Vitamin C
Oranges, tomatoes
Muscles, heart function well
Vitamin D
Milk, fish
Bones, teeth
Vitamin K
Spinach, cereal
Helps blood clot
Calcium
Milk, cheese
Fluoride
Fish, water(?)
Iron
Red meat, nuts
Hemoglobin in red blood cells
Potassium
Oranges, bananas
Reg. Water balance (tiss.)

16. FATS
FATS
A source of energy and are essential for vital body functions.
Insulate body
Cushion organs
Carry fat – soluble vitamins
Promote healthy skin and normal growth

17. SATURATED FATS Fats found in meats and dairy products
Eating to much Saturated fat can raise blood cholesterol levels, increasing the risk of heart disease.
room temp.

18. UNSATURATED FATS
Found mainly in vegetable oils, such as olive, corn, or canola oil, nuts and avocados
Fats that remain room temp.

19. WATER
Most common nutrient
Makes up 60% of the body

20. WATER Carries nutrients through body Helps digestion
Removes waste from body
Lubricates joints
Keeps body from overheating

21. HEALTHY DIET SUMMARY Balance of nutrients
Too much fat may lead to heart disease
Too little protein hinders growth
You need a variety of healthy foods to get all the nutrients!

22. Calories
The number of calories people should eat each day depends on several factors, including their
Age
Size
Height
Gender
Lifestyle
Overall general health.
A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.

23. Recommended Daily Calories
According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000.
US authorities recommend 2,700 calories per day for men and 2,200 for women.
It is interesting that in the UK, where people on average are taller than Americans, the recommended daily intake of calories is lower. Rates of overweight and obesity among both adults and children in the USA are considerably higher than in the United Kingdom
Discussion on this slide (No notes)
#2 Is it permanent, what would make it change..
#3 Have class summarize last point

24. Portion sizes
In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater today.
The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 calories

25. Calorie/Fat Calories Worksheet Fast Food Menu Activity
Calories and Fat Grams
Average meal from fast food restaurants
Healthier choices from fast food restaurants

26. MY PLATE Internet Scavenger Hunt www.choosemyplate.gov
My plate (Food groups)
Grains video
Super Tracker
Physical activity tracker
Food tracker (with 3 day food log)
Print out a ‘History Chart’/Total calories line chart over 3 day span

27. RDA Recommended Dietary Allowances
guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat.
Nutrition labels on food packaging can help you plan nutritious meals- make sure you read the serving size!

28. SUGAR IN FOOD Can of Soda 9 teaspoons of sugar Box of Cereal
Yogurt with Fruit
7 teaspoons of sugar
Ice Cream Cone
4 teaspoons of sugar

29. SUBSTANCES IN FOOD Fiber
The part of fruits, vegetables, grains and beans that body cannot digest
Sugar
The average American eats 100 lbs of sugar each year
Hidden Fats
Fat in your diet should be limited to 30% or less of your total calories each day
Cholesterol
A fatty, wax-like substance that helps your body make other substances it needs

30. SUBSTANCES IN FOOD Sodium
You can get all the sodium you need by eating less than 1/3 an ounce of salt a day, which can be found in the foods you eat
Caffeine
A chemical, found in some plants, can make heart beat faster

31. MANAGING YOUR WEIGHT Key Points How much should I weigh?
How can I lose weight without damaging my health?
What can I do to keep my weight the same?

32. WEIGHT Desired Weight Weight that is best for you
Based on your sex, height, and body frame (small, medium, large build)

33. THIN OR OBESE Many of us feel the pressure of being thin because of…
Media, actors/actresses, singers, athletes, models, etc…
Over Weight
More than the desired weight for gender, height, and frame size
Obese
Having to much body fat (20% over)

34. OBESITY Inherited tendency toward obesity Over-eating
Family habits, cultural, food as reward
Lack of physical activity
Individual metabolism
Rate at which body changes nutrients into energy and tissue
Obesity contributes to:
Low self-esteem
Social isolation
Over-heating
Increase weight loss
Inactivity
Shame, guilt

35. EXCESS WEIGHT
The body frame has to bear more weight than it should, putting more stress on bones and muscles
The heart must work harder to circulate blood
Harder to exercise, so weight gain continues

36. DIETING CONCERNS Many people lose weight fast
Weight loss should be gradual
Healthy, balanced diet and exercise
Most fad diets can be harmful to health
Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies

37. DIET DO’s Set realistic goals Change poor eating habits
Eat nutrient dense foods
Eat low calorie foods from food groups
Exercise to help burn calories
Eat slowly and wait before taking a second helping

38. DIET DON’TS Don’t choose a fad diet Don’t rely on special formulas
If it sounds to good to be true, then it is
Don’t rely on special formulas
Don’t skip meals
Don’t reward yourself with food
Don’t eat fewer than your allotted calories