NUTRITION

The Older Food Pyramid

The Old Food Pyramid

My Plate was created to give a more realistic image to what portions and nutrition should look like Most people can relate to a plate

Exercise is Important!!! Adults should be physically active for 30 minutes most days of the week 60-90 minutes to sustain weight loss Metabolism is the rate at which food is converted into energy in body cells

Calories A calorie is a measure of the amount of energy released when nutrients are burned Empty calories are foods that have no nutritional value. (candy, soda, cookies, alcohol, cake)

Grains 6 oz a day make 3 oz whole grains 1 oz is about 1 slice of bread, or 1 cup of breakfast cereal, ½ cup of cooked rice, cereal, or pasta

Vegetables dark- green veggies like broccoli and spinach Need 2 ½ cups a day orange vegetables like carrots and sweet potatoes Eat more dry beans and peas like pinto beans, kidney beans, and lentils

Fruits Eat a variety of fruit Need 2 cups a day Choose canned, fresh, dried or frozen fruit Go easy on fruit juices

Milk Go low-fat or fat-free Need 3 cups a day If you don’t or can’t consume milk, choose lactose free products or other calcium sources such as fortified foods and beverages

Meats and Beans Need about 5 ½ ounces a day Bake it, Broil it, or Grill it Vary your protein routine- choose more fish, beans, peas, nuts, and seeds Choose low-fat or lean meats and poultry

The 6 Basic Nutrients

Nutrients All foods are made up of nutrients A nutrient, is a substance in food that helps with body processes, helps with the growth and repair of cells, and provides energy There are six basic nutrients: Proteins, Carbohydrates, Fats, Vitamins, Minerals, and Water

Nutrients Cont… No one food contains all 6 nutrients Nutrient density foods that are packed with nutrients but have low amounts of calories. (fruit, yogurt, whole grain bread, veggies)

Proteins Used for growth; building, repairing, and maintaining body tissues; and supplying energy. Proteins contain amino acids There are about 20 amino acids but your body only produces 11 out of the 20 The other 9 amino acids that your body does not produce, are called the essential amino acids, the only way to get them is from foods we eat

A complete protein contains all of the 9 essential amino acids Foods that are complete proteins are: Meat, Fish, Poultry, Milk, Yogurt, Eggs, and Soybeans

Foods that are incomplete proteins come from plant sources An incomplete protein does not contain all of the 9 essential amino acids Foods that are incomplete proteins come from plant sources Ex: grains, peas, nuts, beans, whole grains For those who do not eat foods that are complete proteins, combining 2 or more incomplete proteins is the only way to ensure getting all of the 9 essential amino acids

Proteins in Review Made up of 20 amino acids 11 amino acids are produced by the body The other 9 are called essential amino acids and we get them from food A complete protein contains all 9 essential amino acids An incomplete protein contains some but not all 9 essential amino acids Examples of good protein sources are: meats, poultry, fish, nuts, beans, peas, milk, yogurt, and eggs

Carbohydrates CARBOHYDRATES ARE THE MAIN SOURCE OF ENERGY FOR THE BODY. Your body can store only limited amounts of carbohydrates Excess carbohydrates are converted and stored as fat

Sources of Carbohydrates Include: Vegetables Beans Potatoes Pasta Breads Rice Bran Popcorn Fruit

There are 2 types of Carbohydrates Simple Carbohydrates are sugars that enter the blood-stream rapidly and provide quick energy. Found naturally in fruits, honey, and milk Also found in processed foods such as; cakes, candy, ketchup, spaghetti sauce, and soda Simple Carbohydrates provide calories but few vitamins and minerals

Complex carbohydrates are starches and fibers Sources of complex carbohydrates include bread, pasta, potatoes, and beans Starch is a food substance that is made and stored in most plants Starches provide long-lasting energy

Fiber is the part of grains and plant foods that cannot be digested AKA Roughage Fiber helps food move through the digestive system, preventing constipation and intestinal problems Makes you feel full Reduces risk of heart disease, high blood pressure, and cancer

Fiber Cont.. Women should have 25g daily Men should have 38g daily Good sources of fiber include: wheat, bran, cereals, fruit, and vegetables Foods high in fiber contain 2 or more grams per 100 calories

Carbohydrates in Review Good Sources of Carbohydrates include: grains, vegetables, potatoes, and beans

Vitamins A Vitamin is a nutrient that helps the body use carbohydrates, fats, and proteins Do not supply energy There are 2 types of vitamins: fat-soluble and water-soluble

A fat-soluble vitamin is a vitamin that dissolves in fat and can be stored in the body There are 4 types of fat-soluble vitamins: A,D,E, and K A water-soluble vitamin is a vitamin that dissolves in water and cannot be stored in the body Flush out daily through perspiration and urination which is why you need these daily Examples of water-soluble vitamins are: C and all B

Vitamins in Review Help body use other nutrients 2 types: Fat-Soluble and Water-Soluble Fat-Soluble are stored in the body Water-Soluble are not stored in the body Food is the best way to get vitamins!!!

Minerals A mineral is a nutrient that regulates many chemical reactions in the body Found in rocks and soil and absorbed by plants Required in small amounts

Important Minerals Iron promotes healthy red blood cells and helps to transport oxygen in the body An iron deficiency can lead to anemia, a condition in which the body is unable to produce sufficient red blood cells Good sources of iron include: seafood, green leafy vegetables, lean red meats, and whole grain breads

Important Minerals Cont.. Calcium builds bones and teeth and maintains bone strength Also functions in the contraction of muscles and blood clotting All cells in the body need calcium Good sources of calcium include: milk/milk products, dark green leafy vegetables, dried beans, and nuts Osteoporosis is caused by a calcium deficiency

Important Minerals Cont.. Sodium regulates and maintains the balance of fluids in the body A good source of sodium is table salt Most people can get adequate sodium in their diet without adding extra salt to their food

Minerals in Review Regulate chemical reactions in the body Needed in small amounts Iron helps maintain healthy red blood cells Calcium builds strong bones, helps with blood clotting Sodium maintains balance of fluids in the body

Water Involved with all body processes, makes up the basic part of the blood, helps to remove waste, regulates body temperature, and cushions the spinal cord and joints. Water makes up 65% of the body mass Leaves the body through perspiration and urine A person can live without other nutrients for months but can survive without water only for about 3 days!!!

Water Cont.. It is important to drink at least 6 to 8 glasses of water a day Found in many foods such as fruits and veggies Soda and coffee should never be substitutes for drinking water

Water in Review Involved with all body processes Makes up about 65% of body mass Need 6-8 glasses a day

Fats A fat is a nutrient that provides energy and helps the body store and use vitamins Stored as tissue that surrounds and cushions internal organs The body needs fat to maintain body heat, store and use vitamins, maintain an energy reserve, and build brain and nerve tissues

There are 2 main types of Fats Saturated Fat is a type of fat from dairy products, solid vegetable fat, and meat and poultry Saturated fats are usually solid at room temperature Contributes to the level of cholesterol in a person’s blood

Cholesterol is a fatlike substance made by the body and found in certain foods A person’s blood cholesterol level can be lowered by eating fewer saturated fats Maintaining a healthful cholesterol level lowers the risk of heart disease and some cancers

Unsaturated Fat is obtained from plant products and fish Usually liquid at room temperature Examples are: corn oil, sunflower oil, olive oil, canola oil, and soybean oil

Fats in Review There are 2 types of fats: saturated and unsaturated Saturated is solid at room temp and can contribute to cholesterol in a person’s blood Cholesterol is a fatlike substance found in food and in the body High levels of cholesterol in a person’s blood can lead to heart disease and cancers Unsaturated fat is liquid at room temp

Antioxidants Substances found in certain foods that prevent deterioration of cells or counteract damaging effects in the body Examples are: broccoli, tomatoes, garlic, blueberries, and dark chocolate