1. Nutrition

2. Objectives
I can define key terms such as nutrition, nutrient, and cholesterol.
I can identify the essential nutrients.
To take an intrinsic look at the types of food we are consuming and properly categorize them.
I can identify which fats are good fats and which are bad fats.
I understand the obesity epidemic and can identify some of the major factors that have contributed to our current state.

3. Nutrition Definition:
The science of food and how the body uses it in health and disease.

4. Nutrition
Diet is the sum of food you eat. It is an area of your life in which you have almost total control.
Using your knowledge and understanding of nutrition to create a healthy diet plan is a significant step toward wellness.
Let’s talk about the food you eat…

5. On a piece of paper, jot down everything you ate yesterday including beverages that are not water.

6. What is a NUTRIENT?
Brainstorm with your seat buddy what you think a nutrient is. Be prepared to share your definition.

7. Nutrients
Substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs.

8. What are the essential nutrients?
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water

9. Proteins (4 calories/gram)
Function:
Helps your body grow, repair itself, and fight disease; it can also provide energy if needed.
Source:
meat, fish, poultry, eggs, milk products, legumes & nuts

10. Carbohydrates Carbohydrates (4 calories/gram)
Function:
Body’s main source of energy.
Sources:
Grains (breads and cereals), fruits, vegetables, milk

11. Are all carbs bad? Simply put, NO!!!!!
Simple Carbohydrates- mostly made of sugar, which releases too quickly, almost violently into our bodies, causing “sugar highs” and then “crashes.” They also tend to leave us feeling hungry, so we eat more.
Complex Carbohydrates- comprised of starch and fiber and are released gradually, providing a steady source of energy. They make us feel full and satisfied and are easily broken down to release energy.

12. Examples of types of carbohydrates
Complex:
Potatoes
Yams
Sweet Potatoes
Barley
Corn
Brown Rice
Beans
Hummus
Lentils
Quinoa
Pasta made from brown rice, whole wheat, or veggies
Simple:
White flour
White pasta
White rice
White sugar

13. Fats Fats (9 Calories/Gram)
Function:
Supply energy; insulate, support and cushion organs
Source:
Animal foods, grains, nuts, seeds, fish, vegetables

14. Vitamins
Function:
Help regulate body processes
Source:
Fruits, vegetables and grains also found in meat and dairy products

15. Minerals
Function: Help regulate body functions while others become part of body tissues. Source: Found in most food groups Examples: Calcium, Iron and Zinc

16. Water
Function:
Makes up 50-70% of body weight; transports chemicals; regulates temperature; removes waste products
Source:
Fruits, vegetables and liquids

17. The secret nutrient… Fiber
What is it?
Non-digestible part of plant foods
Why is it so important?
Promotes a healthy digestive system
Helps us maintain a healthy body weight
Helps prevent some diseases

18. Not all Fiber is Created Equal
Insoluble Fiber
Keeps you “regular”
Found in whole wheat products, bran, nuts, and many vegetables
Soluble Fiber
“Heart Healthy”
Found in oats, peas, beans, apples, citrus fruits, and carrots
We need BOTH!!

19. How much fiber do we need?
Males (14-50 years old) = grams/day
Females (9-50 years old) = 25 grams/day
On average we need about 14 grams of fiber per 1000 calories
(e.g. for a 2000 calorie diet: x 2 = 28 grams)

20. Sources of Fiber
Whole Grains
Fruits
Vegetables
Beans
Nuts
Seeds

21. Cholesterol Definition
A waxy substance found in every cell of humans and animals

22. Two Types of cholesterol
LDL (Low-Density Lipoprotein) = BAD
Blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls
HDL (High-Density Lipoprotein)= GOOD
Blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

23. Normal Cholesterol Levels for kids ages 2-18
Category
Total cholesterol (mg/dL)
LDL cholesterol, (mg/dL)
Acceptable
Less than 170
Less than 110
Borderline
High
200 or greater
130 or greater

24. Concerns if cholesterol is too high?
High levels of LDL increase the risk for heart disease and stroke, even in young people.
cholesterol

25. How can we avoid having high cholesterol?
Eating a healthy diet, filled with lean meats, fruits, vegetables and whole grains.
Limiting the amount of junk food (bad fats) in our diet.
Being physically active.
Making “better” food choices.

26. Fatty Acids #1- Saturated Fat (Bad) Keep intake low Found In:
Animal fats,
(especially fatty meats and poultry fat and skin)
Butter, Cheese and other high-fat dairy products
Palm and coconut oils
Possible Effects on Health
Raises total cholesterol and LDL cholesterol levels
Increase risk of heart disease

27. Fatty Acids Keep Intake low # 2 Trans Fat (Bad)
Found In:
French fries and other deep-fried fast foods
Stick margarines, shortening
Packaged cookies and crackers
Processed snacks and sweets
Possible Effects on Health
Raises Total Cholesterol & LDL Levels
Lowers HDL cholesterol Levels
May increase Heart disease and Breast Cancer

28. Fatty Acids # 3- Monounsaturated (Good) Choose Moderate Amounts
Found In
Olive and canola oils, avocados, olives,
peanut butter (without added fat)
Many nuts, including almonds & cashews
Possible Effects on Health
Lowers total cholesterol and LDL levels
May reduce blood pressure and reduce risk of heart disease, stroke and some cancers

29. Fatty Acids #4- Omega-3 Fatty Acids (Good) Choose Moderate Amounts
Found In
Fatty fish, including salmon, white albacore tuna
Tofu, walnuts, and dark green leafy vegetables
Possible Effects on Health
Reduces blood clotting and inflammation
May lower blood pressure in some people
May reduce risk of fatal heart attack, stroke & some cancers

30. Fatty Acids Quiz
Which cholesterol is the good one and why? Which two fatty acids should you limit intake? Which fatty acids should you eat moderately?

31. Read the article- why are we fat?
We will discuss your thoughts after…

32. Obesity Obesity is defined as having an excessive amount of body fat.
It is measured via Body Mass Index (BMI) and waist circumference.
More than 1/3 of U.S. adults are obese (BMI>30)
It is projected that by 2030, more than half of Americans will be obese.
Take notes during video…

33. Conclusion You should know what you are consuming in your diet.
What are the essential nutrients?
What are the good fats? Bad fats?
What are some factors that have contributed to our obesity epidemic?