1. Nutrition 101

2. Why develop healthy eating habits?
feel
You’ll better *
You’ll _______ better *
You’ll _______________ *
think
look
be healthier
make more $
* Scientifically proven

3. * As defined by the Center for Disease Control (CDC)
Too Fat?
Fattest country in the world?
Fattest state in America
Percentage of Americans obese?*
Percentage of Americans overweight?*
America
Mississippi (Louisiana 2nd)
40%
31%
71%
* As defined by the Center for Disease Control (CDC)

4. Calorie Basics What is a calorie? A unit of energy
How many calories in a pound?
What causes weight gain?
A unit of energy
3500
Consuming more calories than we burn

6. Calories in common foods
140
16 ounce coke:
Two glazed donuts:
Chick-fil-a sandwich, med. fry, & sweet tea:
Nacho Cheese Doritos (1.75 oz)
Popeye’s breast & wing, biscuit, fries, coke:
510
960
240
1240
Total: 3090

9. Protein Second most abundant substance in humans
Key to every cell, antibodies, enzymes, and hormones
Transport oxygen and nutrients
Role in developing/repairing bone, muscle, skin
Vital for human life
Few Americans suffer from protein deficiencies

10. Carbohydrates Best fuel – provide energy quickly and efficiently
Two types
Simple sugars
Glucose (monosaccharide) – most common form
Fructose (monosaccharide) – found in fruits and berries
Sucrose (disaccharide) – sources include granulated sugar, milk and milk products
Complex carbohydrates (polysaccharides)
Starches – from flour, pasta, potatoes
Stored in the body as glycogen
Fiber

11. Fiber Offers many health protections
Colon and rectal cancer
Breast cancer
Constipation
Diverticulosis
Heart Disease
Diabetes
Obesity
Most American eat far less than recommended
Recommended is grams and average is 12 grams

12. Fats Also called lipids
Misunderstood but vital group of basic nutrients
Maintain healthy skin
Insulate body organs
Maintain body temperature
Promote healthy cell function
Carry fat-soluble vitamins A, D, E, and K
Are a concentrated form of energy

13. Obtaining Essential Nutrients
Avoiding trans fatty acids
Created by process of making liquid oil into a solid
Increase LDL levels while lowering HDL levels
Higher risk of coronary and heart disease, sudden cardiac death
Found in many margarines, baked goods and restaurant deep-fried foods
Food labels listing no trans fasts can still contain less than 500 milligrams/serving

14. Life Skill: Reading a Food Label
Figure 9.6

15. Serving Size Card
Figure 9.8

16. Nutritional Needs for Different Groups

17. Improved Eating for the College Student
Variety of challenges for healthy eating
Eating breakfast and lunch vital for keeping energy up throughout the day
Make lunch and bring it with you, including healthy snacks
Will keep you from buying less healthy food on the run
Limit sugar-heavy beverages and fried products

19. Homework: Determine your BMI (body mass index)
What is the Body Mass Index? A simple way to calculate the body composition and body fat as a way to measure health.
wt/BMI/bmicalc.htm
More advanced measures provide more accurate results, especially for athletes and physically fit people.