KEYS TO HEATHIER EATING HEALTHIER EATING “MY PYRAMID” NUTRIENTS CHOICES OF FOOD KEYS TO HEATHIER EATING (NOTE: THIS POWERPOINT IS MEANT TO BE VIEWED BY STUDENTS WHO DOWNLOAD IT FROM THE SUPPLEMENTAL WEBSITE. Exciting graphics and word transitions Do not usually appear) In addition, If viewed in a whole class, some text will be too small and to much to copy

The Food Guide Pyramid and Nutrients This power point will help students to meet the following objectives: Examine “My pyramid” and Categorize foods into appropriate category Define nutrient and explain the 6 essential nutrients Identify foods the body needs more of and the body needs less of

The Foods You Choose The foods you eat enable your body to grow and function properly. Eating fulfills the body’s physical needs. It can also satisfy emotional and social needs. Nutrition is the process of taking in food and using it for energy, growth, and good health.

Influences on Food Choices -aka-How do I know what to eat Many factors influence food choices: Personal taste Geography Family, friends, and cultural background Advertising Cost Convenience Education Personal tastes. The way foods look, smell, feel, and taste influences what people choose to eat. Geography. The land, climate, and agricultural products where a person lives affect food availability and influence his or her food choices. Family, friends, and cultural background. Family traditions or ethnic background and friends may influence a person’s food choices. Advertising. Food ads influence people to choose one food over others. Cost. If one does not have much money to spend, one may choose certain foods because they cost less. Convenience. Sometimes people select foods that can be prepared quickly and easily. Ask students what factors have the most influence on their food choices.

The Food Guide Pyramid Click to display the recommended servings for each food group. To help decide what foods to eat, the USDA developed the Food Guide Pyramid. Teens should eat plenty of foods from the widest part of the Pyramid and limited amounts of food from the Pyramid tip.

Using the Pyramid to Meet Your Needs The Pyramid shows the suggested amount of daily servings from each of the five major food groups. The number of servings that is right for you will depend on the amount of energy that you need each day. Factors such as your age, gender, and how active you are affect your energy needs and usage See the video on the website or in class Concerning “my pyramid”

Carbohydrates Protein Fats Vitamins Minerals Water NUTRIENTS There are 6 main groups of nutrients Carbohydrates Protein Fats Vitamins Minerals Water Click to show the correct answer. Anything else that enters the body is a chemical and or drug that is usually not needed

CARBOHYDRATES Carbohydrates provide energy and are divided into 2 sub-groups: starches and sugars Starches are complex carbohydrates which are “good” and are found in whole grain rice, pasta, breads, potatoes, beans, and corn. Sugars are simple carbohydrates and occur naturally in milk, fruit, and honey and are also added many foods and drinks. Generally speaking..whole grains good… sugars, not so good Note: “white” grains like white bread and pasta are simple carbs

PROTIEN Proteins are nutrients used to repair body cells and tissues. 1/3 of all cells in the body are made from different proteins. Proteins also provide much needed “good” energy. Foods that provide protein include foods from animal sources, such as meat, dairy products, and eggs but, these foods also contain a lot of fat (see next slide) Plant foods have some proteins. Eating a variety of plant foods, such as beans and nuts can help give the body healthy protein.

FATS Fats are nutrients that supply energy, keep the skin healthy, transport certain vitamins through the body, and help build cell membranes. Stored fat help to provide protection and temperature regulation. Some fat is good for you but not too much. There are 3 types of fats Saturated fats are fats that are solid at room temperature. Examples include butter; stick margarine; and the fats in meat, poultry, and dairy products. Eating large amounts of foods high in saturated fats increases the risk of heart disease as well as other diseases Unsaturated fats are fats that are liquid at room temperature. They come mainly from plant sources. Foods with mostly unsaturated fats include vegetable oils, nuts, olives and avocados and are generally more healthy for you Trans-Fats are fats that are the most un-healthy for you. They are found in foods that are chemically altered to change from a liquid to a solid like margarine and some oils that solidify.

Vitamins and Minerals Vitamins are substances that help to regulate the body’s functions. Vitamins may be water-soluble or fat-soluble. Water soluble vitamins must be replaced every day while fat soluble vitamins can be stored if you don’t eat enough of them Water soluble vitamins include C, and all B Vitamins. Fat soluble Vitamins include A, D, E and K. Fruits and vegetables are the best sources of vitamins A and C. Whole-grain and enriched breads and cereals supply B vitamins. Milk is a good source of vitamin D and the B vitamin riboflavin. Minerals are nutrients that strengthen bones and teeth and help body systems to work properly. Calcium, phosphorous, and magnesium are minerals that help build and renew the bones. Milk is a rich source of calcium and phosphorous. Iron is needed for making red blood cells. Meat, spinach and other green leafy vegetables, fruits, and dry beans supply iron. Potassium, sodium, and chloride help maintain the body’s balance of fluids. Sodium comes from salt and is found in many packaged foods.

WATER = H20 Water is simply ESSENTIAL FOR LIFE 2/3 of most cells are made of water. It helps with digestion, carries other nutrients throughout the body, removes waste from the body, and regulates body temperature among other functions. Without water, the body would not be able to function. Most people should drink eight to ten 8oz glasses of water every day (64-80 ounces).

FIBER In addition: although not a nutrient itself, fiber is a needed part of any diet. Fiber helps move wastes out of your system (“poop”), and may also prevent some diseases. Foods high in fiber include grains, fruits and vegetables

Eat a little bit of a “lot of stuff”… KEYS TO REMEMBER PORTIONS: Eat a little bit of a “lot of stuff”… Speed: Slower eating makes it easier for your body to digest

KEYS TO REMEMBER (cont) Eating a Variety of Foods Many of the foods you eat have ingredients from two or more food groups. Because no single food or food group supplies all the nutrients, it is a good idea to eat a variety of foods from every group over time. Note: Foods that are high in sugars and fats are generally low in other nutrients but high in Calories

WATER + Breakfast TO START DAY KEYS TO REMEMBER (continued) WATER + Breakfast TO START DAY When you wake up, drink at 80z of fresh water. Then Eat a good size healthy breakfast to give your body a fresh supply of energy. Include complex carbohydrates and some protein Limit sugar and extra fat Add vitamin-C rich foods or calcium-rich foods to your breakfast to provide your body with all the vitamins and minerals it needs to stay healthy.

BREAK+FAST = Breakfast You wake up from 6-8 hours of sleep. When was the last time you ate? Your body is in a natural “Fasting” period SO… BREAK THE FAST and eat BREAKFAST!!!!

Eat Nutritious Snacks between meals ALSO….. Eat Nutritious Snacks between meals Many snack foods are high in calories, fat, salt, and/or sugar, but are low in nutrients.

Nutritious Snacks (cont’d.) The snacks you eat give you energy and a chance to fit in the nutrients you may miss during the day. Satisfy your hunger by choosing snack foods that combine grain products, fruits, vegetables, and dairy foods. Try some of these nutritious snacks: Fatty, salty, sugary snacks are ok sometimes but remember…the key word is SOMETIMES Some more nutritious snacks include the following: Fruit smoothie made with milk or yogurt. A peanut butter and banana sandwich on whole-wheat bread. Have the class think of other nutritious snacks.

Avoid consuming too much fat. An eating plan must include foods low in Saturated Fat, Trans Fat and Cholesterol Saturated fats raise the body’s level of cholesterol and increase the risk of heart disease and stroke. Trans fats cause “free radicals” in your blood which can lead to cancer Keep your overall fat intake to no more than 30 percent of daily calories.

Avoid consuming too much sugar. Foods containing sugars promote tooth decay. “extra” sugar can not be used by body and is stored as fat If a product’s ingredient list includes words such as corn syrup, sucrose, or dextrose, the food is likely to be high in added sugars. Foods that have large amounts of added sugar include soft drinks, fruit punch, cakes and cookies, candy, and ice cream.

Avoid consuming too much salt. Your body needs only a small amount of sodium. Too much sodium may increase the risk of high blood pressure and decrease the amount of calcium in your body, weakening your bones. To cut down on salt, choose low-sodium foods, use herbs and spices to season foods, and go easy on salty snacks. RARELY add salt to food already cooked Sodium, a mineral in salt, helps the body regulate fluids and blood pressure. The body needs only a small amount of sodium—less than ¼ teaspoon of salt daily.

Reading a Nutrition Facts Panel

READING A LABEL The Nutrition Facts panel on a food label lists the product’s nutritional value. This information can help teens make smart food choices. The various sections of the panel provide information on how large one serving is and the number of calories and nutrients in a serving. Studying the % Daily Value column provides information on whether a food is high or low in certain nutrients. One should look for foods that have low daily value percentages (below 5 percent) for fats, cholesterol, and sodium, and choose foods whose labels show high percentages (20 percent or above) of fiber, vitamins, and minerals.

FINALLY….EXERCISE Being physically active every day and maintaining a healthy weight are important PARTNERS to good Health You should get between 30-60 minutes of daily physical exercise. Calories = measure of energy taken into body WEIGHT GAIN =>>> Calories taken in are greater than calories used by body An eating plan that has more calories than your body can use results in weight gain.

Decrease immune system Bone and joint problems Increased cancer risk EXCESSIVE WEIGHT Type 2 Diabetes Heart Disease Decrease immune system Bone and joint problems Increased cancer risk PLUS A HOST OF OTHER PROBLEMS