2. Watch for the Fads In 2004, U.S. consumer spending included:
168 billion dollars for supplements, natural/organic foods and personal care products
43 billion dollars for weight loss products
In 2000, American’s spent 110 billion dollars on fast food

3. Watch for the Fads

4. Basic Nutrition
Food Guide Pyramid:

5. Basic Nutrition Food Guide Pyramid: fats/ oils protein dairy
fruits vegetables
grains

6. Basic Nutrition Water carbohydrates Lipids/ fats protein Vitamins
Nutrients: Function:
Essential for many body processes
Main energy source for the body
Help the body absorb some vitamins
Raw materials for growth and repair
Help regulate body processes
Used for making bones, teeth,and hemoglobin,
Water
carbohydrates
Lipids/ fats
protein
Vitamins
minerals

7. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Fats/Oils
- need 10-30% of total fat per day
- 10g of saturated fat per day
- No or very little trans fat per day
- Most fats should come from mono and polyunsaturated fats
- Cholesterol may be limited in diet but most blood cholesterol levels are effected by saturated or trans fats

8. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Protein
- RDA is 0.8 g/kg of body weight for an ideal weight
- your fist is about the size of 3-4 oz of meat = one serving
- if you are active you can have two servings of protein

9. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Sodium
mg for controlled blood pressure
- 800mg per meal

10. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Soluble FIBER
- oat bran, barley, oats, peaches, strawberries (gummy texture)
- lowers cholesterol by binding and excreting as waste
Insoluble FIBER
- skins on veggies and fruits
- keeps things moving for a healthy colon

11. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Sugars include
- sucrose/ table sugar
- natural sugars from fruit and milk

12. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Sugar Alcohols
- used in sugar-free products
- good alternative to sugar but still effects blood sugar and may have a laxative effect

13. Basic Nutrition It’s all about balance
Eat the “right” things in the “right” amounts
Do NOT Panic.
Keep a record of your diet
- what is missing
- do I have too much of something
- do I have too little of something
Make healthy, sustainable changes that fit yours and your families lifestyles
- Add in more fiber, fruits and veggies to each meal/ snack
- adjust/ change your protein
- drink skim or half % milk
- create healthy desserts
- start reading food labels

14. Basic Nutrition
Food Labels
Don’t waste time, know what to look for.

15. Calculating Calorie Needs