Watch for the Fads In 2004, U.S. consumer spending included: 168 billion dollars for supplements, natural/organic foods and personal care products 43 billion dollars for weight loss products In 2000, American’s spent 110 billion dollars on fast food

Watch for the Fads

Basic Nutrition Food Guide Pyramid:

Basic Nutrition Food Guide Pyramid: fats/ oils protein dairy fruits vegetables grains

Basic Nutrition Water carbohydrates Lipids/ fats protein Vitamins Nutrients: Function: Essential for many body processes Main energy source for the body Help the body absorb some vitamins Raw materials for growth and repair Help regulate body processes Used for making bones, teeth,and hemoglobin, Water carbohydrates Lipids/ fats protein Vitamins minerals

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Fats/Oils - need 10-30% of total fat per day - 10g of saturated fat per day - No or very little trans fat per day - Most fats should come from mono and polyunsaturated fats - Cholesterol may be limited in diet but most blood cholesterol levels are effected by saturated or trans fats

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Protein - RDA is 0.8 g/kg of body weight for an ideal weight - your fist is about the size of 3-4 oz of meat = one serving - if you are active you can have two servings of protein

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Sodium - 2400-3000 mg for controlled blood pressure - 800mg per meal

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Soluble FIBER - oat bran, barley, oats, peaches, strawberries (gummy texture) - lowers cholesterol by binding and excreting as waste Insoluble FIBER - skins on veggies and fruits - keeps things moving for a healthy colon

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Sugars include - sucrose/ table sugar - natural sugars from fruit and milk

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Sugar Alcohols - used in sugar-free products - good alternative to sugar but still effects blood sugar and may have a laxative effect

Basic Nutrition It’s all about balance Eat the “right” things in the “right” amounts Do NOT Panic. Keep a record of your diet - what is missing - do I have too much of something - do I have too little of something Make healthy, sustainable changes that fit yours and your families lifestyles - Add in more fiber, fruits and veggies to each meal/ snack - adjust/ change your protein - drink skim or half % milk - create healthy desserts - start reading food labels

Basic Nutrition Food Labels Don’t waste time, know what to look for.

Calculating Calorie Needs