Nutrition- Key Concepts to Know and Understand

My Plate: Portion size matters! Don’t overeat– eat when you’re hungry, stop when you’re full. Food and Activity should be a balance. Very active? Eat a lot! Don’t get much physical activity? You don’t need as much food (fuel). The plate is split into four sections, for fruit, vegetables, grains and protein. A smaller circle sits beside it for dairy products. The first part of the campaign will encourage people to make half their plate fruit and vegetables. Later phases will urge consumers to avoid oversize portions, enjoy their food but eat less of it, and drink water instead of sugary drinks.

Diseases that eating healthy can prevent: Heart disease Heart attack Stroke Osteoporosis Type 2 Diabetes (the one caused by poor lifestyle/obesity) Some cancers Obesity- a complex disorder involving an excessive amount of body fat. Obesity isn't just a cosmetic concern. It increases your risk of diseases and health problems High Blood Pressure (Hypertension)

The Power of Healthy Eating…

Think Bright, Vibrant Colors! <----------- These Nice try, but no 

Sodium and Cholesterol 

Sodium and Cholesterol: Salt and cholesterol go hand in hand toward increasing your risk of heart disease. The American Heart Association recommends that you consume no more than 1500 milligrams of sodium per day and no more than 300 milligrams of cholesterol per day. Salt is very high in sodium, as one teaspoon of salt contains 2300 milligrams of sodium, which is well over a day's worth of sodium. Too much sodium in the body attracts water, which leads to water retention and high blood pressure, which increases your risk for stroke. Saturated fat and trans fats raise cholesterol. Dietary cholesterol and saturated fat is found in egg yolks, dairy, shellfish, the fat in meat and poultry, and the fat in poultry skin. Trans fat is in foods that contain hydrogenated or partially hydrogenated oil such as french fries, donuts and baked goods. Too much cholesterol in the blood can lead to blockages in your arteries, which could result in a stroke or heart attack.

Sodium and Cholesterol Continued… Too much sodium in your diet -- usually from eating too many processed (junk food, fast food, etc.) foods -- can stretch your vessels and arteries, and cause small tears on the walls of the vessels and arteries where cholesterol can build up more easily than if there were no tears. Therefore, a high-sodium diet not only increases your risk for high blood pressure, it also increases the risk for cholesterol build up in your arteries. This build up leads to less space for your blood to flow, thereby putting pressure on your artery walls and blood vessels, increasing your blood pressure. Avoid trans fats and reduce your intake of sodium, dietary cholesterol and saturated fat. Reduce your salt intake or avoid adding salt to your food -- try herbs and other seasonings instead. Remove the fat and skin from meat and poultry and do not fry foods; instead, grill or bake them. Also, read food labels and look for reduced sodium, saturated and trans fats and cholesterol, and increase your intake of fruits and vegetables, as they have many beneficial nutrients for your heart health.

Vitamin C and Calcium  Both excellent for you! One a vitamin, one a mineral Vitamin C helps your immune system stay healthy so you can fight off illness and infection Calcium makes your bones strong and more dense, which can prevent osteopenia and osteoporosis Good sources of Vitamin C that I like: Good sources of Calcium that I like:

Eat Nutrient-dense Foods Nutrient-dense foods have a high ratio of nutrients to calories This means you get the most bang for your buck Ex: an apple is very low in calories, yet very high nutrients  A donut is very high in calories, yet very low in nutrients  The most nutritious or nutrient-dense foods include vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry – all with little or no saturated fat, sodium, and added sugars.

Foods that are nutrient-dense have abundant vitamins, minerals, phytonutrients, protein, fiber and healthy fats. Some of the most nutrient dense foods are green vegetables, other colorful vegetables, fresh fruits, whole grains, beans and legumes. The closer a food is to the way nature produced it (less processed), the more nutritious it’s likely to be. Processed foods lose nutrients.

Fiber: A tough complex carbohydrate that the body cannot digest/break down Moves waste through the digestive system  Helps you feel full and may reduce the risk of cancer, heart disease, and Type 2 Diabetes Recommended 20-35g of fiber per day Good sources include fruits, vegetables, whole grains, nuts, beans, and seeds

Hunger vs. Appetite: Hunger- natural physical drive to eat, prompted by the body’s need for food Ex: hearing your stomach growl, feeling weak and lightheaded Appetite- psychological (mind’s) desire, rather than the need, for food Ex: smelling cookies or brownies baking in the kitchen Ex: being stuffed on Thanksgiving but still wanting a slice or two of pie Many times appetite is stimulated by emotions (happiness, sadness, boredom)– these habits of eating when you aren’t truly hungry can lead to weight gain If you are physically hungry, eat! Listen to your body.

Appetite

The Six Main Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

Examples of Each: Carbohydrates- Fats- Proteins- Vitamins- Minerals-

Calories per Gram So which is the most calorically-dense? _______________

Calorie Recommendations:

Calories In Vs. Calories Out The more active you are, the more calories (fuel) you need to be eating The less active you are, the less calories (fuel) you need to be eating Should be a balance Check nutrition labels for calories, serving size, servings per container, etc.

Are all fats created equal?

Types of Fats Unsaturated- Nuts, seeds, etc. Moderate amounts may lower your risk of heart disease. GOOD. Saturated- Meat, dairy. Too much may increase your risk of heart disease. OKAY IN MODERATON– seek lean or lower fat options. Trans- Formed when an ingredient is hydrogenated (which causes oil to harden). Found in cookies, cake, baked goods, junk food, fast food, etc. RAISES CHOLESTEROL IN THE BLOOD, INCREASING YOUR RISK FOR HEART DISEASE. LIMIT trans fats in your diet.

Just remember to watch your portion size, because there are _____ calories in just one gram of fat