Why do we eat? Appetite –a desire, rather than a need to eat Hunger –a natural drive that protects you from starvation

Our bodies need to remove substances from our food in order to help our bodies grow, have energy, and stay healthy…. These substances are called NUTRIENTS

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What are the 6 essential nutrients? CARBOHYDRATES FATS PROTEINS VITAMINS MINERALS WATER

CARBOHYDRATES Carbohydrates are your body’s main source of energy!! SIMPLE: COMPLEX: SUGARSSTARCHES FIBER

Alfalfa sproutsArugulaLettuce Spinach BeetsBell Peppers Soy beans BroccoliBrussels sprouts CabbageCarrotsCauliflower Chives Tomato Garlic Green onionsGreen peasHorseradish Sweet Potato/YamSauerkrautKale Yellow SquashWinter squash 18

Category “B” Veggies ArtichokeArtichoke HeartsAsparagus AvocadoCeleryChickpeas Chile peppers Cucumber EggplantEndive Green beans Kidney beans Lemon grass Lentil beansNavy BeansOkra Split PeasRadishesRadicchio RutabagaTurnipsZucchini

Category “C” Veggies Bamboo shootsCorn Jicama Lettuce (iceberg) Lima beansMushrooms Potato (white)Rhubarb Water chestnuts

Fruit- best choices AppleOrangeApricots PomeloBlueberriesPapaya BlackberriesPeachCantaloupe PearCherriesPineapple GrapefruitPlumGrapes (all types) RaspberriesHoneydewStrawberries KiwiTangeloMelon TangerineNectarineWatermelon

Fruit- second choices! BananasFruit sauces Candied fruitMangoes CoconutMarmalade DatesPersimmons Dried fruitPlantains Fruit juicesRaisins Fruit preserves

Breads, Cereals and Grains Breads & Cereals To Choose 100% sprouted wheatWhole grain 100% whole wheat Unsweetened bran cereals Multi-grain Muesli (low fat, no sugar added) Oat bran bread Oat bran Pita, whole wheat Oats, oatmeal Pumpernickel Puffed wheat (unsweetened) Rye Rice bran

Breads, Cereals and Grains Breads & Cereals To Limit Bagels (all types) English muffins Biscuits Granola (all types) Bread (except on "Choose" list) Melba toast Bread crumbs Muffins (all types) Bread sticks Pancakes Cakes Pastries (all types) Cereal (except on "Choose" list) Pita bread (white) Chips (all types) Popcorn Cookies Popcorn cakes Cornbread Rice cakes Crackers (all types) Rolls (dinner, hamburger buns, etc.) Croissants Tortillas (except whole wheat) Donuts Waffles

Starchy Foods Starchy Foods To Choose Barley Lentils Beans (black, kidney, red, garbanzo, etc.) Oats, oatmeal Buckwheat Pasta, whole wheat Bulgur Peas (split, black-eyed) Chickpeas Rice (basmati, bulgur, brown, wild) Couscous Tabouli

Starchy Foods Starchy Foods To Limit Beans (baked, refried) Pretzels Granola (all types) Rice (white, fried, spanish) Noodles, ramen-style Pasta (white, green, red) Taco shells Potatoes (all types)

Choosing the Best Carbohydrates Sources of carbohydrates with the best nutritional value are sometimes referred to as “good carbs”. Best Food Sources of Carbohydrates A. Raw or lightly steamed vegetables B. Most whole, raw, fresh fruit C. Beans, legumes, nuts and seeds D. High fiber 100% whole grains

Good Carbs vs Bad Carbs? Sources of carbohydrates with less nutritional value are sometimes called “Bad” carbohydrates. Food Sources of Carbohydrates to be consumed in moderation A. Pastries, Sugary sodas, white bread, white rice, low fiber processed foods * Sugars from these carbohydrate foods are rapidly absorbed into your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight gain, diabetes and coronary artery disease.

Glycemic Index V. Glycemic Index: The higher a food is on the glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood sugar levels.

WATER Essential to ALL body functions -Carries nutrients -Regulates temperature -Helps with digestion and absorption

FATS Fat is an important part of your diet! It is used to help keep you healthy by: - building cell membranes - carrying vitamins - giving you energy - promoting normal growth

Types of Fat SATURATED: UNSATURATED: usually solid at room usually liquid at room temperature temperature

CHOLESTEROL - A waxy, fat like substance produced by the body that is used to build cells and make other substances. = GOOD = BAD

PROTEINS Used for –Energy –Building and repairing cells Made up of amino acids – essential amino acids: our body can not make them so we must get them through our food

Types of Proteins COMPLETE: contain all the essential or necessary amino acids that our body needs. INCOMPLETE: is missing one or more of the essential amino acids that our body needs. +

VITAMINS Vitamins are compounds that help to regulate body processes (jobs). - fight disease - provide energy

MINERALS Minerals are substances the body uses to form healthy bone and teeth, keep blood healthy, and keep the heart and other organs working properly.

Guidelines for Good Nutrition Eat a variety of foods every day Avoid foods that are high in sugar and salt Match how active you are with the amount of food you eat