Nutrition 101 Are your food choices making the grade?

~ You are What you Eat ~ Nutrition is the study of how our body uses the food we eat to maintain our health. Nutrition is the study of how our body uses the food we eat to maintain our health.

“It’s good to Eat When You are Hungry” BREAKFAST

Hunger v. Appetite They are the same thing right? They are the same thing right?

Hunger Hunger is a physiological need for food.

Appetite Appetite is the psychological desire for food

Diet A diet is a pattern of eating that includes what a person eats, how much a person eats, and when a person eats. A diet is a pattern of eating that includes what a person eats, how much a person eats, and when a person eats.

Ask the Right questions Why?

Reasons Why we eat It (food) was there It (food) was there Social (family, holiday, outing) Social (family, holiday, outing) Emotions (anger, sadness, happiness) Emotions (anger, sadness, happiness) Someone Else Someone Else Nervousness Nervousness Stress Stress

Factors that affect food choices Personal preference Personal preference Convenience Convenience Cost Cost Cultural Cultural Social Social Religious Religious Availability/Variety Availability/Variety

Body Image Body Image is the way you feel about and perceive your body Body Image is the way you feel about and perceive your body

Eating Disorders A disease that involves an unhealthy concern with one’s body weight and shape. A disease that involves an unhealthy concern with one’s body weight and shape. Anorexia Nervosa Anorexia Nervosa Self-starvation Self-starvation Extreme weight loss Extreme weight loss Bulimia Nervosa Bulimia Nervosa Binge & Purge Binge & Purge Binge-eating Disorder Binge-eating Disorder Bingeing Bingeing

The latest data from the National Center for Health Statistics show that 30 percent of U.S. adults 20 years of age and older are obese. The latest data from the National Center for Health Statistics show that 30 percent of U.S. adults 20 years of age and older are obese. An estimated 119 million Americans, or 64.5 percent, of adults are either overweight or obese. An estimated 119 million Americans, or 64.5 percent, of adults are either overweight or obese. Centers for Disease Control

Obesity Obesity is a condition characterized by a large percentage of body fat Obesity is a condition characterized by a large percentage of body fat High cholesterol High cholesterol High Blood Pressure High Blood Pressure Heart disease Heart disease Diabetes Diabetes Stroke Stroke Cancer (certain forms) Cancer (certain forms)

Top 10 Leading Causes of Death Top 6 leading causes of death all associated with obesity Heart Disease Heart Disease Cancer Cancer Stroke Stroke Chronic lower respiratory diseases Chronic lower respiratory diseases Diabetes Diabetes Accidents (unintentional injuries) Accidents (unintentional injuries) National Center for Health Statistics

Infamous Freshman 15

Dietary Guidelines Guide for healthy eating for Americans age 2 and up Guide for healthy eating for Americans age 2 and up USDA & DHHS

Moderation Moderation Moderation

What’s a Calorie? Unit of measurement for energy Unit of measurement for energy 3 of the 6 nutrients provide us with energy 3 of the 6 nutrients provide us with energy Carbohydrate – 1 g = 4 calories Carbohydrate – 1 g = 4 calories Protein – 1 g = 4 calories Protein – 1 g = 4 calories Fat – 1 g = 9 calories Fat – 1 g = 9 calories

Nutrition Facts

The Skinny on Fat Fat gives us twice as many calories per gram as carbohydrates and protein Fat gives us twice as many calories per gram as carbohydrates and protein Quality v. Quantity Quality v. Quantity

Serving Size Not a portion, which is the amount of food a person wants to eat; In essence whatever amount you put on your plate Not a portion, which is the amount of food a person wants to eat; In essence whatever amount you put on your plate A serving size is the amount of food considered healthy for an average adult A serving size is the amount of food considered healthy for an average adult Need v. Want Need v. Want

Portion Distortion

Carb Count Carbohydrates are vital for our diet Carbohydrates are vital for our diet One of the six essential nutrients One of the six essential nutrients Source of energy for the body Source of energy for the body Similar to gas for the car, our body will not function without carbohydrates. Similar to gas for the car, our body will not function without carbohydrates.

Low Carb / No Carb “Diets”

Baked Potato

“Loaded” Baked Potato

Load of Calories Butter Butter Sour cream Sour cream Cheese Cheese Bacon Bacon Ranch Ranch

A Day

Add Color to your plate

Out with the old… Food Guide Pyramid

In with the new… United States Department of Agriculture

Let’s get physical Partnership Partnership Pedometer Pedometer Compare yourself to Yourself Compare yourself to Yourself

Think outside the Box…

Bag…

Can

Homework “Diet” Analysis “Diet” Analysis “SuperSize Me for a Week” caloric calculations “SuperSize Me for a Week” caloric calculations Visit mypyramid.gov Visit mypyramid.govmypyramid.gov

Evaluation One thing you learned from the presentation One thing you learned from the presentation A question that the presentation evoked A question that the presentation evoked Something you will do as a result of today’s presentation Something you will do as a result of today’s presentation Additional comments Additional comments

Thank you for your time. I have enjoyed meeting with you today. Charlotte R. Williams, MAEd, CHES “Providing timely solutions for Community Health needs” Nutrition 101 Are your food choices making the grade?