Nutrition You are what you eat ???

Nutrition Facts 70 % of what we are dying from – diet related US spends 118 billion a year on heart disease 1 in 4 children are obese Obesity has doubled in the last 20 years Average child consumes 1 ½ c. of sugar per day and 5 lbs a week! CDC – “1 in 3 Americans will have diabetes by 2050”

So why are we so unhealthy? Poor food choices Eating more of the “bad” foods & not the “good” Not drinking enough water Lack of exercise – (TV, video games) Stressful lifestyles Environmental factors Focus on the treatment rather than prevention Junk food is more affordable Larger portion sizes

a nutritionists recommendations I glass of OJ every day Grains – ½ c. a day – expand life by 4-5 yrs. Nuts or 2 T. peanut butter will decrease Heart Disease by 50 % Eat yogurt every day – will live longer Salmon once a week – cut your risk of heart attack by 50% Fiber – 25 g. a day – fills you up

According to Dr. Oz… Top 6 foods that will keep you healthy 1) Olive Oil 2) Garlic 3) Tomato Sauce – Lycopene 4) Spinach 5) Raw Nuts 6) Pomegranates

Top 5 Foods to Avoid 1) Sugar 2) Corn Syrup 3) White Flour 4) Saturated Fats 5) Hydrogenated Oil

What’s a Calorie? Unit of measure. Measures the amt. of energy in foods At your age: 25 – 30% of calories from fat 55 – 60% of calories from carbs 12 – 15% of calories from protein 1 g. of fat = 9 calories 1 g. of protein and carbs = 4 calories

Carbohydrates Simple = (Quick energy) – Junk Food Complex = (Long lasting energy) Breads, cereals and pastas Breads, cereals and pastas Is the body’s most available source of energy.

Protein Is needed for muscle repair and growth Is also a major component of hormones, enzymes, and hemoglobin Protein provides 4 calories per gram

Fat Twice as much energy as protein and carbs Fat gives you energy, cushions your organs, insulates you and transports vitamins A,D,E and K. 9 calories per gram Saturated (Animal = Solid) vs. Unsaturated (Plants = Liquid and room temp.)

Fat – Types of Polyunsaturated = Sesame Oil, Corn Oil, Nuts and Legumes Monounsaturated = Olive Oil, Canola Oil, Avocados, Peanut Oil Omega 3’s = Fish, flaxseed, walnuts Saturated = Animal Sources Trans-Fats = Margarines, Shortening, Chips, Cookies

Cholesterol Fatty substance used to make cell membranes, bile acids, and some hormones Ways we get cholesterol: 1) Bodies produce a small amt. 1) Bodies produce a small amt. 2) Animal products: meat, dairy products and eggs 2) Animal products: meat, dairy products and eggs

Excess Cholesterol Causes “hardening of the arteries”. This can lead to blockage of the arteries eventually leading to heart attacks, strokes and other serious illnesses. HDL’s (pac mans) vs. LDL’s (lethal = blockage) Healthy levels: Age: 0 – 19Under 170 Age: 0 – 19Under – 29 Under – 29 Under 180 over 30 yrs. Under 200 over 30 yrs. Under 200

Ways to Reduce Cholesterol Exercise Regularly – can increase HDL’s & lower LDL’s Decrease Body Fat Stop Smoking – lowers HDL levels Reduce Stress – can increase levels Eat more fiber

Risk Factors High Blood Pressure Smoking Family History of Heart Disease Being Male Diabetes

4 Foods that Fight Cholesterol 1) Soy 2) Almonds 3) Oatmeal 4) Fish

7 Foods that Fight Cancer 1) Tea 2) Yogurt 3) Cranberries 4) Walnuts 5) Salmon 6) Curry 7) Oranges - Citrus

6 Foods to Keep you Young 1) Blueberries 2) Salmon 3) Dark Chocolate 4) Olive Oil 5) Yogurt 6) Nuts

10 Foods we’re not eating enough of 1) Beets6) Goji Berries 2) Dried Plums7) Pumpkin Seeds 3) Swiss Chard8) Cinnamon 4) Cabbage9) Guava 5) Purslane10) Pomegranate Juice

Phytochemicals “Plant” chemicals The stronger the COLOR, ODOR & FLAVOR, the better! Ex. Blueberries Offers protection against all types of disease, lowers the risk of heart disease

10 Tips to Follow – “myplate.gov” Balance Calories Enjoy your food, but eat less Avoid oversized portions Eat more fruits and veggies, whole grains Make half your plate fruit and veggies

10 Tips To Follow – Cont. Switch to low-fat or fat free milk Make half your grains whole grains Cut back on junk food and saturated fats Consume less sodium Drink water instead of sugary drinks Overall…Eat in moderation!!!