1. Nutrition

2. WHY NUTRITION MATTERS
The food you eat affects your health and quality of life.
1.) The food you eat plays an important role in your total health.
2.) To make good healthy choices you need to understand about NUTRITION: The process by which your body takes in and uses food.
3.) Your body depends on food to provide it with NUTRIENTS: Substances in food that your body needs to GROW, REPAIR & supply you with ENERGY.
4.) The energy your body receives from food is measured in CALORIES: A unit of heat to measure the energy your body uses and the energy it receives from food.
5.) CALORIES in the food you eat provides energy your body needs for activities-WALKING, CHORES, PLAYING SPORTS.

3. Nutrition
We need good nutrition to be healthy. If we eat poorly, we are more likely to be sick and unhealthy.

4. 7.) Healthful foods provide FUEL for:
6.) Choosing the right foods, in the right amount will give your body the NUTRIENTS it needs for healthy GROWTH and DEVELOPMENT.
7.) Healthful foods provide FUEL for:
a.) PHYSICAL ACTIVITY, b.) HELP YOU STAY MENTALLY ALERT, and c.) FEEL YOUR BEST.
8.) Nutrition affects your life long health
a.) Eating a wide variety of foods helps you avoid unhealthy weight gain, disease, lowers your risk of developing other conditions that can be threatening to your life:
b.) Cardiovascular disease
c.) Stroke
d.) Certain Cancers
e.) Osteoporosis

5. What Influences Your Food Choices
A variety of factors influence food choices.
When you make food choices, you need to understand why it influences you.
Do you like the taste or did you need energy?
People eat for 2 reasons
1.) HUNGER: The natural physical drive to eat, promoted by the body’s need for food. When you are hungry, you may feel tired or light headed.
2.) APPETITE: The psychological desire for food. The smell of food tempts you to eat even if you are not hungry.

6. Giving Your Body What it Needs
NUTRIENTS
Giving Your Body What it Needs
Each of the 6 nutrients has a specific job or vital function to keep you health.
1.) Everything you eat contains nutrients.
2.) Your body uses nutrients in many ways:
a.) Energy source.
b.) Healing, building & repairing tissue.
c.) Sustain growth.
d.) Help transport oxygen to cells.
6.) Regulate body functions.

7. Nutrients That Provide Energy
6 Types of Nutrients:
1.) Carbohydrates
2.) Proteins
3.) Fats
4.) Vitamins
5.) Minerals
6.) Water
Nutrients That Provide Energy
Carbohydrates, Proteins and Fats provide your body with energy and help maintain your body.
1.) A gram of carbohydrate or Protein = 4 calories of energy
2.) A gram of Fat = 9 calories of energy.

8. 3 Types of Carbohydrates
a.) Starches & Sugars
b.) Body’s main source of energy.
3 Types of Carbohydrates
1.) Simple Carbohydrates:
a.) Sugars:
Fructose: Found in fruit
Lactose: Found in milk
Sugars occur naturally in fruits, dairy products, honey and maple syrups.
2.) Complex Carbohydrates:
b.) Starches:
Grain products, breads, pasta, beans, and potatoes.
We should get about 50-60% of our calories every day from Carbohydrates. :

9. The Role of Carbohydrates
3.) Fiber:
A tough complex carbohydrate that the body cannot digest.
Fiber moves waste through the digestive system.
The Role of Carbohydrates
a.) The body breaks carbohydrates down into their simplest forms.
b.) Most carbohydrates that are consumed are turned into simple sugars called Glucose – the main source of fuel for the body’s tissue.
c.) Glucose can be stored in your body’s tissue and be used later during periods of intense activity.
2.) PROTEINS
a.) The body uses to build & maintain it cells & tissue.
b.) Animal sources include meat, eggs, dairy products.
c.) Plant sources include grains, nuts, seeds.

11. 3.) FATS The Role Of Proteins:
a.) Basic building material of all body cells – muscles, bones, skin, & internal organs.
b.) Helps you grow during childhood & adolescents
c.) Helps maintain muscles, ligaments, tendons and body cells.
3.) FATS
Your body needs a certain amount of fat to function properly.
Types of Fat
1.) Unsaturated Fats:
Vegetable oils, nuts & seeds
Eating unsaturated fats in moderate amounts may lower you risk of heart disease.
2.) Saturated Fats:
Found mostly in animal based foods meats & many dairy products.
Consuming to many saturated fats can increase your risk of heart disease.

12. 1.) Fats that are formed by a process called HYDROGENATION.
3.) Trans Fats:
1.) Fats that are formed by a process called HYDROGENATION.
2.) Found in stick margarine, snacks, packaged baked goods.
3.) They raise your total blood cholesterol levels.
Cholesterol: A waxy, fat like substance in your blood.
4.) Cities have passed laws limiting or eliminating the use of trans fat in food prepared in restaurants.
The Role of Fats
a.) Provide a concentrated form of energy.
b.) Help maintain skin and hair.
c.) Help transport fat soluble vitamins through out the blood stream.
d.) Calories from fat that your body does not use are stored as body fat.
e.) stored fat insulates the body.

13. Other types of Nutrients:
Vitamins, Mineral, and Water do not provide you with energy, but perform a wide variety of body functions.
4.) VITAMINS
Compounds found in food that help regulate many body processes.
2 Types of Vitamins
1.) Water Soluble Vitamins:
They dissolve in water and pass easily into the bloodstream during digestion.
The body does not store these vitamins, they are removed by the kidneys.
2.) Fat Soluble Vitamins:
They are stored in the body fat for later use.

14. 5.) MINERALS
Elements found in food that are used by the body.
Your body cannot produce minerals, you must get them through the food you eat.
Calcium is an important mineral to your health.
Calcium promotes bone health and helps reduce your risk of developing Osteoporosis- a condition in which the bones become fragile and break easily.
6.) WATER
Essential for most body functions.
Moves food through the digestive system.
Transporting nutrients and removing waste.
Storing and releasing heat.
Cooling the body through perspiration.
Cushioning the eyes, brain & spinal cord and lubricating the joints.

15. Water Cont. How much water should we drink a day?
Take half your body weight and drink that many ounces of water a day.
Example: 120 pound person should drink 60 ounces of water everyday

16. Guidelines For Eating Right & Active Living
Dietary Guidelines For Americans:
A set of recommendations about smart eating & physical activity for all Americans.
3 Key Guidelines
1.) Making Smart Choices
Choosing a variety of foods from each of the groups will provide all the nutrients your body needs.
2.) Balance Between Food & Activity
Getting enough exercise on a daily basis. (30 to 60 minutes)
The steps represent activity.
3.) Get The Most nutrients Out of The Calories
Choose nutrient dense foods

17. Do Now
Please have a seat anywhere in the room and answer the following question;
Why don’t you read the nutritional labels on food?

18. Getting the Most Nutrition Out of Your Calories
1.) Everyday your body needs a certain number of calories, depending on your AGE, GENDER, and ACTIVITY LEVEL.
2.) To make sure you get enough nutrients out of the food you eat, choose Nutrient Dense Foods – These foods have a high ratio of nutrients to calories.
Nutrition Labels & Food Safety
Food labels provide information about the INGREDIENTS and NUTRITIONAL VALUE of food.

19. Food Labels
What do food labels tell us?

20. Nutrition Label Basics
1.) Packaged food has a label that tells you all about the NUTRITIONAL VALUE of what is inside.
2.) Food labels list the INGREDIENTS that where used to make the food.
Food Labels List
a.) Name of the product.
b.) Amount of food in the package.
c.) Name & address of the company that makes, packages or distributes the product.
d.) Ingredients in the food.
e.) Nutritional facts panel – information about nutrients found in the food.

22. d.) REDUCED – Food contains 25% fewer calories.
Nutritional Claims
With the information about specific nutrients, food labels make other types of claims about nutritional value.
a.) FREE – The food contains NONE or INSIGNIFICANT amount of any given component – Fat, Sugar, Cholesterol, Sodium, Calories.
b.) LOW - You can eat food regularly without exceeding your daily limits for Fat, Sodium, Calories.
c.) LIGHT – Must contain 1/3 fewer calories, ½ the fat or ½ the sodium.
d.) REDUCED – Food contains 25% fewer calories.
e.) HIGH – Food provides at least 20% of the daily value for a vitamin, mineral, protein or fiber.

23. MY PYRAMID An interactive guide t helpful eating & active living.
1.) Each band of the PYRAMID represents a different food group.
ORANGE = GRAINS
GREEN = VEGETABLES
RED = FRUITS
BLUE = MILK
PURPLE = PROTEINS
YELLOW = OILS, SUGARS
2.) The width of the band indicates which foods you need more than others.
3.) The YELLOW band represents oils which are not a basic food group and should be used sparely.
4.) The steps on the side of the pyramid are a reminder to you to be physically active.

24. MY PYRAMID
o g r y b p

25. Food Guide Pyramid
Old Pyramid
New Pyramid

26. My Pyramid There are 6 sections;
Orange- Grains Serving Size- 5-7 ounces
Green- Vegetables Serving Size- 2-3 Cups
Red- Fruits Serving Size- 1/1/2-2 Cups

27. My Pyramid Cont. Yellow- Oils Serving Size- Use Sparingly
Blue- Milk and Dairy Serving Size- 3 one cup servings
Purple- Meats/Beans/Nuts Serving Size 5-6 ounces
Daily Exercise- At least 30 minutes every day.
Drink plenty of Water

28. My Pyramid Cont. Each pyramid is different for each person.
As we go up the different sections, the more unhealthy the foods are for us.
As we move down the different sections, the more healthy they are for us.

29. The Calorie Connection
Managing Weight & Eating Behaviors
The Calorie Connection
You maintain your weight by taking in as many calories as you use.
Calories – Units to measure the energy found in food.
1.) You eat more calories than your body needs, you will GAIN WEIGHT.
2.) If you use more calories that you take in, you will LOSE WEIGHT.
3.) The balance between calories you eat and the calories you burn is called Energy Balance.

30. 1.) HEREDITY 2.) LEVEL OF ACTIVITY
A Person’s Weight is Determined by Various Factors:
1.) HEREDITY
a.) Certain traits are inherited.
b.) There is a link between weight and heredity.
c.) Means you have a natural tendency to be a certain weight.
2.) LEVEL OF ACTIVITY
a.) The more active you are, the more calories you burn.
b.) Maintaining a healthy weight requires an energy balance.
c.) The number of calories consumed must equal the number of calories burned.
d.) Tipping the energy balance can result in weight gain or weight loss.
e.) 1 pound of body weight is equal to 3,500 calories.
If you take in 3,500 calories more than you burn, you gain a pound. You can gain a pound in two weeks by consuming only 250 EXTRA calories a day.

31. b.) It is affected by sex and age.
3.) BODY COMPOSITION
a.) Is a measure of how much body fat you have, as compares to muscle and bone.
b.) It is affected by sex and age.
c.) Women tend to have more body fat and lower muscle mass than men.
d.) Body fat increase with age, while muscle mass decreases.
BODY MASS INDEX:
A measure of body weight relative to height
1.) It is a quick way to evaluate your weight BUT IT DOES NOT TELL THE WHOLE STORY!
OVER WEIGHT & OBESITY
The number of people in the US who are over weight is increasing. Being over weight can lead to serious health problems, including heart disease, diabetes.
A Growing Problem
Overweight: A term used to describe a person who is heavier than the standard for the persons height.
Obesity: Refers specifically to adults who have a BMI of 30 or higher.

32. Healthful Ways to Lose Weight
1.) Choose Nutrient Dense Foods: Fruits, vegetables, whole grains.
2.) Watch Portion Size: Stick to recommended portion sizes from each food group.
3.) Eat Fewer Foods That Are High in Fats and Added Sugars: These add calories without many nutrients.
4.) Enjoy Favorite Foods in Moderation
5.) Be Active
6.) Tone Your Muscles
7.) Stay Hydrated

33. THE END!!!