1. NUTRITION

2. The Older Food Pyramid

3. The Old Food Pyramid

5. My Plate was created to give a more realistic image to what portions and nutrition should look like
Most people can relate to a plate

6. Exercise is Important!!!
Adults should be physically active for 30 minutes most days of the week
60-90 minutes to sustain weight loss
Metabolism is the rate at which food is converted into energy in body cells

7. Calories
A calorie is a measure of the amount of energy released when nutrients are burned
Empty calories are foods that have no nutritional value. (candy, soda, cookies, alcohol, cake)

8. Grains 6 oz a day make 3 oz whole grains
1 oz is about 1 slice of bread, or 1 cup of breakfast cereal, ½ cup of cooked rice, cereal, or pasta

9. Vegetables dark- green veggies like broccoli and spinach
Need 2 ½ cups a day
orange vegetables like carrots and sweet potatoes
Eat more dry beans and peas like pinto beans, kidney beans, and lentils

10. Fruits Eat a variety of fruit Need 2 cups a day
Choose canned, fresh, dried or frozen fruit
Go easy on fruit juices

11. Milk Go low-fat or fat-free Need 3 cups a day
If you don’t or can’t consume milk, choose lactose free products or other calcium sources such as fortified foods and beverages

12. Meats and Beans Need about 5 ½ ounces a day
Bake it, Broil it, or Grill it
Vary your protein routine- choose more fish, beans, peas, nuts, and seeds
Choose low-fat or lean meats and poultry

13. The 6 Basic Nutrients

14. Nutrients All foods are made up of nutrients
A nutrient, is a substance in food that helps with body processes, helps with the growth and repair of cells, and provides energy
There are six basic nutrients: Proteins, Carbohydrates, Fats, Vitamins, Minerals, and Water

15. Nutrients Cont… No one food contains all 6 nutrients
Nutrient density foods that are packed with nutrients but have low amounts of calories. (fruit, yogurt, whole grain bread, veggies)

16. Proteins
Used for growth; building, repairing, and maintaining body tissues; and supplying energy.
Proteins contain amino acids
There are about 20 amino acids but your body only produces 11 out of the 20
The other 9 amino acids that your body does not produce, are called the essential amino acids, the only way to get them is from foods we eat

17. A complete protein contains all of the 9 essential amino acids
Foods that are complete proteins are:
Meat, Fish, Poultry, Milk, Yogurt, Eggs, and Soybeans

18. Foods that are incomplete proteins come from plant sources
An incomplete protein does not contain all of the 9 essential amino acids
Foods that are incomplete proteins come from plant sources
Ex: grains, peas, nuts, beans, whole grains
For those who do not eat foods that are complete proteins, combining 2 or more incomplete proteins is the only way to ensure getting all of the 9 essential amino acids

19. Proteins in Review Made up of 20 amino acids
11 amino acids are produced by the body
The other 9 are called essential amino acids and we get them from food
A complete protein contains all 9 essential amino acids
An incomplete protein contains some but not all 9 essential amino acids
Examples of good protein sources are: meats, poultry, fish, nuts, beans, peas, milk, yogurt, and eggs

20. Carbohydrates
CARBOHYDRATES ARE THE MAIN SOURCE OF ENERGY FOR THE BODY.
Your body can store only limited amounts of carbohydrates
Excess carbohydrates are converted and stored as fat

21. Sources of Carbohydrates Include:
Vegetables
Beans
Potatoes
Pasta
Breads
Rice
Bran
Popcorn
Fruit

22. There are 2 types of Carbohydrates
Simple Carbohydrates are sugars that enter the blood-stream rapidly and provide quick energy.
Found naturally in fruits, honey, and milk
Also found in processed foods such as; cakes, candy, ketchup, spaghetti sauce, and soda
Simple Carbohydrates provide calories but few vitamins and minerals

23. Complex carbohydrates are starches and fibers
Sources of complex carbohydrates include bread, pasta, potatoes, and beans
Starch is a food substance that is made and stored in most plants
Starches provide long-lasting energy

24. Fiber is the part of grains and plant foods that cannot be digested AKA Roughage
Fiber helps food move through the digestive system, preventing constipation and intestinal problems
Makes you feel full
Reduces risk of heart disease, high blood pressure, and cancer

25. Fiber Cont.. Women should have 25g daily Men should have 38g daily
Good sources of fiber include: wheat, bran, cereals, fruit, and vegetables
Foods high in fiber contain 2 or more grams per 100 calories

26. Carbohydrates in Review
Good Sources of Carbohydrates include: grains, vegetables, potatoes, and beans

27. Vitamins
A Vitamin is a nutrient that helps the body use carbohydrates, fats, and proteins
Do not supply energy
There are 2 types of vitamins: fat-soluble and water-soluble

28. A fat-soluble vitamin is a vitamin that dissolves in fat and can be stored in the body
There are 4 types of fat-soluble vitamins: A,D,E, and K
A water-soluble vitamin is a vitamin that dissolves in water and cannot be stored in the body
Flush out daily through perspiration and urination which is why you need these daily
Examples of water-soluble vitamins are: C and all B

29. Vitamins in Review Help body use other nutrients
2 types: Fat-Soluble and Water-Soluble
Fat-Soluble are stored in the body
Water-Soluble are not stored in the body
Food is the best way to get vitamins!!!

30. Minerals
A mineral is a nutrient that regulates many chemical reactions in the body
Found in rocks and soil and absorbed by plants
Required in small amounts

31. Important Minerals
Iron promotes healthy red blood cells and helps to transport oxygen in the body
An iron deficiency can lead to anemia, a condition in which the body is unable to produce sufficient red blood cells
Good sources of iron include: seafood, green leafy vegetables, lean red meats, and whole grain breads

32. Important Minerals Cont..
Calcium builds bones and teeth and maintains bone strength
Also functions in the contraction of muscles and blood clotting
All cells in the body need calcium
Good sources of calcium include: milk/milk products, dark green leafy vegetables, dried beans, and nuts
Osteoporosis is caused by a calcium deficiency

33. Important Minerals Cont..
Sodium regulates and maintains the balance of fluids in the body
A good source of sodium is table salt
Most people can get adequate sodium in their diet without adding extra salt to their food

34. Minerals in Review Regulate chemical reactions in the body
Needed in small amounts
Iron helps maintain healthy red blood cells
Calcium builds strong bones, helps with blood clotting
Sodium maintains balance of fluids in the body

35. Water
Involved with all body processes, makes up the basic part of the blood, helps to remove waste, regulates body temperature, and cushions the spinal cord and joints.
Water makes up 65% of the body mass
Leaves the body through perspiration and urine
A person can live without other nutrients for months but can survive without water only for about 3 days!!!

36. Water Cont..
It is important to drink at least 6 to 8 glasses of water a day
Found in many foods such as fruits and veggies
Soda and coffee should never be substitutes for drinking water

37. Water in Review Involved with all body processes
Makes up about 65% of body mass
Need 6-8 glasses a day

38. Fats
A fat is a nutrient that provides energy and helps the body store and use vitamins
Stored as tissue that surrounds and cushions internal organs
The body needs fat to maintain body heat, store and use vitamins, maintain an energy reserve, and build brain and nerve tissues

39. There are 2 main types of Fats
Saturated Fat is a type of fat from dairy products, solid vegetable fat, and meat and poultry
Saturated fats are usually solid at room temperature
Contributes to the level of cholesterol in a person’s blood

40. Cholesterol is a fatlike substance made by the body and found in certain foods
A person’s blood cholesterol level can be lowered by eating fewer saturated fats
Maintaining a healthful cholesterol level lowers the risk of heart disease and some cancers

41. Unsaturated Fat is obtained from plant products and fish
Usually liquid at room temperature
Examples are: corn oil, sunflower oil, olive oil, canola oil, and soybean oil

42. Fats in Review There are 2 types of fats: saturated and unsaturated
Saturated is solid at room temp and can contribute to cholesterol in a person’s blood
Cholesterol is a fatlike substance found in food and in the body
High levels of cholesterol in a person’s blood can lead to heart disease and cancers
Unsaturated fat is liquid at room temp

43. Antioxidants
Substances found in certain foods that prevent deterioration of cells or counteract damaging effects in the body
Examples are: broccoli, tomatoes, garlic, blueberries, and dark chocolate