NUTRITION FOR HEALTHY LIFE

What do we need for health?

Roles of Macronutrients

Blood sugar levels and food

Healthy Sources of Macronutrients

All Carbohydrates Not Equal

THE “OLD” FDA PYRAMID

THE NEW HARVARD PYRAMID

1 packet of sugar = 4 grams  Gatorade: 34 gms = 8.5 packs  Sunkist orange: 52 gms / 12oz.= 13 packs  Coke: 39 gms/ 12oz. = 10 packs  McD’s small coke= 40gms = 10 packs  “ “ large coke= 86 gms = 21.5 packs  Minute Maid Cranberry Grape:  72.2 gm / 15.2oz = 18 packs  Hype energy: 64 gm/ 8oz. = 16 packs

EFFECTS OF SUGAR & SIMPLE CARBOHYDRATES ON THE BODY 1. Sugar quickly absorbed into blood 1. Sugar quickly absorbed into blood 2. Body sends insulin boost 2. Body sends insulin boost 3. Blood sugar levels get a sudden plunge 3. Blood sugar levels get a sudden plunge 4. Feelings of hunger, tiredness, lack of focus, lethargy, moodiness result 4. Feelings of hunger, tiredness, lack of focus, lethargy, moodiness result ***all happens very quickly ***all happens very quickly

NUTRITION TIPS: for disease prevention and better health Read labels : for ingredients, sugar, sodium, etc. Read labels : for ingredients, sugar, sodium, etc. Avoid excess sugar Avoid excess sugar Eat whole grains, at least ½ of all carbohydrates Eat whole grains, at least ½ of all carbohydrates Avoid saturated and trans fats Avoid saturated and trans fats Eat foods containing healthy oils (monounsaturated and polyunsaturated) Eat foods containing healthy oils (monounsaturated and polyunsaturated) Snack on fruits and vegetables, they are loaded with nutrients and most are low in calories Snack on fruits and vegetables, they are loaded with nutrients and most are low in calories

NORMAL EATING IS………….. Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it-not just stop eating because you think you should. Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it-not just stop eating because you think you should.

NORMAL EATING IS…… Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. © Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. ©

NORMAL EATING IS….. Normal eating is three meals a day, most of the time, but it can also be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh. Normal eating is three meals a day, most of the time, but it can also be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh.

NORMAL EATING IS………. Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating.

NORMAL EATING IS…. Normal eating takes up some of your time and attention, but keeps its place as simply one important area of your life. Normal eating takes up some of your time and attention, but keeps its place as simply one important area of your life. -fsu nutrition education course

How do I get help to stay motivated and on track with healthy eating? Share info with parents or guardian Share info with parents or guardian Help with food shopping Help with food shopping Plan ahead Plan ahead Use a nutrition app Use a nutrition app All recipes.com All recipes.com