NUTRITION Building a Nutritious Diet

KEY POINTS What does the word DIET mean? What influences the choices people make? Name the 6 types of Nutrients?

FOOD FOR LIFE Food / Air / Water are life’s basic needs. NUTRITION Eating foods the body needs to grow, develop, and work properly. Eating foods the body needs to grow, develop, and work properly.

DIET What do you think of when you hear the word DIET? DIET The food and drink we regularly choose to consume. The food and drink we regularly choose to consume. What kind of diet do you follow?

FACTORS THAT INFLUENCE YOUR DIET GeographyFamily Cultural Background ConvenienceCostAdvertisingFriends Personal Taste

SIX TYPES OF NUTRIENTS CarbohydratesProteinsVitaminsMineralsFatsWater

CARBOHYDRATES CARBOHYDRATES The starches and sugars that provide the body with most of its energy. The starches and sugars that provide the body with most of its energy. 2 types of CARBS. 1. Simple 1. Simple 2. Complex 2. Complex

SIMPLE CARBOHYDRATES Simple Carbohydrates found in fruit, sugar, and milk found in fruit, sugar, and milk

COMPLEX CARBOHYDRATES Complex Carbohydrates found in starchy foods, breads, cereals, dry beans, potatoes, and other starchy vegetables found in starchy foods, breads, cereals, dry beans, potatoes, and other starchy vegetables

PROTEINS PROTEINS Needed to build, repair, and maintain body cells and tissues(particularly muscle). Needed to build, repair, and maintain body cells and tissues(particularly muscle). Provide energy Provide energy Especially important during growth periods (childhood, adolescence, …). Especially important during growth periods (childhood, adolescence, …). Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are sources of Protein. Meat, fish, poultry, eggs, milk, cheese, nuts, and dry beans are sources of Protein. Made up of AMINO ACIDS

AMINO ACIDS 22 Amino Acids Your body can make 13 of them. The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat. The other 9 are called ESSENTIAL AMINO ACIDS, and they must come from the food you eat. Complete Proteins come from animal sources and contain all 9 essential amino acids. Incomplete Proteins come from plant sources and lack at least 1 essential amino acid.

VITAMINS VITAMINS Substances needed in small quantities that help regulate body functions. Substances needed in small quantities that help regulate body functions. 2 Groups of Vitamins Water – soluble Water – soluble Vitamin C & B Fat – soluble Fat – soluble Vitamin A & D

VITAMINS Water – soluble Can NOT be stored in the body Can NOT be stored in the body Must be included in your diet Must be included in your diet Fat – soluble Can be stored in the body until needed.

MINERALS MINERALS Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination. Elements needed in small quantities for sturdy bones and teeth, healthy blood, and regulation of daily elimination. Whole grains, fruit, peas, spinach, raisins, and milk are good sources of minerals.

VITAMINS & MINERALS Vitamin A Carrots, eggs Healthy skin Vitamin C Oranges, tomatoes Muscles, heart function well Vitamin D Milk, fish Bones, teeth Vitamin K Spinach, cereal Helps blood clot Calcium Milk, cheese Bones, teeth Fluoride Fish, water(?) Bones, teeth Iron Red meat, nuts Hemoglobin in red blood cells Potassium Oranges, bananas Reg. Water balance (tiss.)

FATS FATS A source of energy and are essential for vital body functions. A source of energy and are essential for vital body functions. Insulate body Cushion organs Carry fat – soluble vitamins Promote healthy skin and normal growth

SATURATED FATS Fats found in meats and dairy products Eating to much Saturated fat can raise blood cholesterol levels, increasing the risk of heart disease.

UNSATURATED FATS Found mainly in vegetable oils, such as olive, corn, or canola oil Fats that remain liquid

WATER Most common nutrient Makes up 60% of the body

WATER Carries nutrients through body Helps digestion Removes waste from body Lubricates joints Keeps body from overheating

HEALTHY DIET Balance of nutrients Too much fat may lead to heart disease Too little protein hinders growth You need a variety of healthy foods to get all the nutrients!

RDA Recommended Dietary Allowances guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat. guidelines for the amounts of vitamins, minerals, and protein you should get from the food you eat. Nutrition labels on food packaging can help you plan nutritious meals.

FOOD PYRAMID Tour my pyramid Inside food pyramid Tips and resources For kids

INSIDE THE FOOD PYRAMID Grains -3 ounces a day -Whole grains, pasta, etc… Vegetables - Eat more dark green veggies, orange veggies, dry beans, and peas Fruits -Eat a variety of fruits -Choose fresh Milk -Choose low-fat or fat free Meat and Beans -Choose lean meats -Bake, broil, or grill it -Vary choices

SUGAR IN FOOD Can of Soda 9 teaspoons of sugar Box of Cereal 8 teaspoons of sugar Yogurt with Fruit 7 teaspoons of sugar Ice Cream Cone 4 teaspoons of sugar

SUBSTANCES IN FOOD In addition to the 6 Nutrients: Other substances: Other substances: Important to include in diet Fiber Fiber Some should be eaten in limited quantities Refined sugars, fats, cholesterol, salt, and caffeine Refined sugars, fats, cholesterol, salt, and caffeine Some avoided

SUBSTANCES IN FOOD Fiber The part of fruits, vegetables, grains and beans that body cannot digest Sugar The average American eats 100 lbs of sugar each year Hidden Fats Fat in your diet should be limited to 30% or less of your total calories each day Cholesterol A fatty, wax-like substance that helps your body make other substances it needs

SUBSTANCES IN FOOD Sodium You can get all the sodium you need by eating less than 1/3 an ounce of salt a day, which can be found in the foods you eat Caffeine A chemical, found in some plants, can make heart beat faster

MANAGING YOUR WEIGHT Key Points How much should I weigh? How much should I weigh? How can I lose weight without damaging my health? How can I lose weight without damaging my health? What can I do to keep my weight the same? What can I do to keep my weight the same?

WEIGHT Desired Weight Weight that is best for you Based on your sex, height, and body frame (small, medium, large build)

THIN OR OBESE Many of us feel the pressure of being thin because of… Media, actors/actresses, singers, athletes, models, etc… Media, actors/actresses, singers, athletes, models, etc… Over Weight More than the desired weight for gender, height, and frame size Obese Having to much body fat

OBESITY Inherited tendency toward obesity Overeating Family habits, cultural, food as reward Family habits, cultural, food as reward Lack of physical activity Individual metabolism Rate at which body changes nutrients into energy and tissue Rate at which body changes nutrients into energy and tissue Obesity contributes to: Low self-esteem Social isolation Overheating Increase weight loss Inactivity Shame, guilt

EXCESS WEIGHT The body frame has to bear more weight than it should, putting more stress on bones and muscles The heart must work harder to circulate blood Harder to exercise, so weight gain continues

CALORIES AND FAT Calorie/Fat Packet Calculating your personal intake Calculating your own fat intake Fast food statistics Examining a fast food meal

DIETING CONCERNS Many people lose weight fast Weight loss should be gradual Healthy, balanced diet and exercise Healthy, balanced diet and exercise Most fad diets can be harmful to health Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies Low in nutrients, calories, malnourishment, which could lead to serious nutritional deficiencies

DIETING DO’s Set realistic goals Change poor eating habits Eat nutrient dense foods Eat nutrient dense foods Eat low calorie foods from food groups Eat low calorie foods from food groups Exercise to help burn calories Eat slowly and wait before taking a second helping

DIETING DON’TS Don’t choose a fad diet If it sounds to good to be true, then it is If it sounds to good to be true, then it is Don’t rely on special formulas Don’t skip meals Don’t reward yourself with food Don’t eat fewer than your allotted calories