1. NUTRITION What do we know about these 2 pyramids?
Old one-specific servings for everyone-no physical activity incorporated
New one- no serving sizes-activity is emphasized
Handout-Anatomy of mypyramid

3. Grain Group Make half your grains whole
Eat at least 3 oz. of whole grains every day
Cereal -Breads
Crackers -Rice
Pasta
Look for the word whole in front of the word grain on a product -whole wheat

4. Vegetable Group Vary your veggies
Eat more dark green veggies like broccoli, spinach and other dark, leafy greens
Eat more orange vegetables like carrots and sweet potatoes
Starchy vegetables-potatoes, corn, lima beans
Dry beans and peas
Orange vegetables- carrots, squash, sweet potatoes
Dark green vegetables- spinach, collard greens, broccoli

5. Fruit Group Focus on fruits Eat a variety of fruits
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
Variety of fruits- apples, bananas, mangoes, oranges, papayas, grapes, pineapples

6. Milk Group Get your calcium-rich foods
Go low-fat or fat-free when you choose milk, yogurt, and other milk products
If you don’t or can’t consume milk, choose lactose free products
3-A-DAY CAMPAIGN
-not adding milk products, it’s replacing things that aren’t as healthy, like soda, tea, coffee, and snacks.
-choosing yogurt, low-fat cheese, etc. instead will help you become healthier
or other calcium sources such as fortified foods and beverages

7. Meat & Bean Group Go lean with protein
Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your protein routine choose more
fish, beans, peas, nuts, and seeds

8. Oil/Fat Group
Make most of your fat sources from fish, nuts, and vegetable oils.
Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low.
Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

9. Nutrients What are nutrients? Six categories of nutrients:
Essential substances that your body needs in order to grow and stay healthy
Six categories of nutrients:
Carbohydrates
Proteins
Minerals
Vitamins
Fats
Water
-Substances that the body needs to regulate body functions, promote growth, repair body tissues, and obtain energy.
-Your body requires more than 40 different nutrients for these tasks but only 6 are essential.
-define what essential means

10. Carbohydrates
Structure and function: Carbohydrates are sugars and starches that the body uses for ENERGY!
PLANTS are the major source of carbohydrates in the food we eat.
-Made up of carbon, hydrogen, and oxygen
-2 different types we are going to talk about
-simple
-complex
-45-65% of a persons daily caloric intake should be from carbohydrates
-foods rich in complex carbs are better than simple carbs.
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11. Simple Carbohydrates
Sugars that are quickly digested and provide a BOOST of energy for the body
Foods with LOTS of sugar: oranges, milk, cookies, candy
-Added to manufactured foods like cookies, candies, and soft drinks
-occurs naturally in fruits, vegetables, and milk
-all sugars are converted to glucose for the body to use.

12. Complex Carbohydrates
Starches that are composed of many sugars linked together
They provide the body with long-term energy since they are digested more slowly than sugars.
Foods with
LOTS of starch: rice, beans, potatoes
-Found in many plant foods such as potatoes
-grains-rice, cereals, and wheat
-when you eat complex carbohydrates your body (digests) breaks the starch into simple sugars that can be absorbed into your bloodstream. That’s why its slower to digest.
-FIBER
-is a complex carbohydrate but is not considered a nutrient because its not broken down and absorbed into your bloodstream.
-still necessary for the proper functioning of your digestive system.
-helps prevent constipation
-may reduce risk of colon cancer
-may help prevent heart disease

13. Protein
Structure: Proteins are made from many amino acids connected together in different arrangements.
Function: Provide the building materials your body needs to grow and repair itself
-High protein foods
-meats, eggs, poultry, milk and milk products
-Nuts, dried beans, dried peas, and lentils contain a lot of protein also.
-10-35% of diet needs to be protein

14. Essential Amino Acids
9 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.

15. Complete proteins:
Foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese
Incomplete proteins:
Foods that are missing some essential amino acids Examples: Legumes, nuts, whole grains
COMPLETE PROTEINS- animal sources
INCOMPLETE PROTEINS-plant sources

16. Fat
Functions:
ENERGY source for the body (more than carbs and proteins)
Help protect and cushion vital organs as well as joints
Insulate the body
-Helps maintain body temperature, protect your nerves, and form your cells.
-20-35% of daily intake
-primarily unsaturated fat

17. Fat
Structure:
Fats belong to a group of organic compounds called lipids which are substances that do not dissolve in water.
Fatty acids are the building blocks of fats.

18. Contain fatty acids that are missing hydrogen atoms
Unsaturated fats:
Contain fatty acids that are missing hydrogen atoms
At room temperature, they are typically in liquid form.
They are less harmful to the circulatory system than saturated fats.
Foods with a lot of unsaturated fat: canola, safflower, and peanut oils
-MONOUNSATURATED FATS- olive oil, peanut oil, and canola oil
-POLYUNSATURATED FATS- corn oil, soybean oil, and seafood.
-balancing of the 2 is important for cardiovascular health

19. Contain fatty acids with the MAXIMUM amount of hydrogen atoms
Saturated fats:
Contain fatty acids with the MAXIMUM amount of hydrogen atoms
At room temperature, they are typically in solid form.
-ANIMAL FATS
-lard and dairy products
-too much can lead to heart disease
-TRANS FAT
-when manufacturers add hydrogen to the fat molecules in vegetables oils.
-foods that contain these stay fresher longer

20. Foods with a lot of saturated fat: beef fat, egg yolks, dairy products
Diets with TOO MUCH saturated fat have been known to cause heart disease.
Foods with a lot of saturated fat: beef fat, egg yolks, dairy products
-CHOLESTEROL
-waxy-fatlike substance that is only found in animal products. Your body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones and substances that aid in the digestion of fat.
-your liver can make all of the cholesterol your body needs, so its not a necessary part of your diet.
-when to much cholesterol is in the bloodstream it causes plaque to form on the walls of arteries. Heavy build up causes blockages which in turn causes heart attack

21. Do you know the MOST IMPORTANT nutrient?
It’s Water!
60%-80% of the human body is WATER!

22. Food sources: vegetables, fruit, milk
Function: Assists with the transport of materials in the body by making up most of the liquid part of blood (plasma), helps regulate body temperature, and helps break down food in the digestive system
Food sources: vegetables, fruit, milk
-Dehydration
-very heavy perspiring or severe diarrhea
-a serious reduction in the body’s water content
-Symptoms of dehydration
-weakness
-rapid breathing
-weak heartbeat
-dizzy, lathargic
-Female teen
-at least 10, 8oz glasses of water a day
-Male teen
-at least 14, 8oz glasses of water a day
-A person can lose 4 cups of water during every hour of exercise

23. Micronutrients
Minerals and vitamins are called micronutrients since they are needed by your body in SMALL amounts.
The minerals and most of the vitamins your body needs must be obtained from the FOODS you eat since your body cannot make them.

24. Micronutrients: Minerals
Minerals are INORGANIC substances that are required by your body in order to develop and grow properly.
Some Important Minerals:
Calcium Iron
Potassium Magnesium
-Minerals occur naturally in rocks and soil. Plants absorb these minerals through the soil and animals obtain these nutrients by eating these plants or eating an animal that has eaten these plants, then we eat these plants and animals.
-24 different minerals have been shown to be essential for good health. There are 7 you need in significant amounts- Ca, Na, K, Mg, P, Cl, S. The others are only needed in trace amounts.

25. Micronutrients: Minerals
Calcium
Function: Helps build strong bones and teeth, regulates blood clotting
Food sources: dairy products, leafy and green vegetables
Helps with functioning of your nervous system.
Good sources of Calcium-Dairy products of course but some people cannot digest dairy products so what can they eat to get Ca?
-Beet greens, collard greens, broccoli, and tofu
A lack of Ca can lead to osteoporosis-bones gradually weaken usually a disease of older people but what you do now can affect what happens as you get older.
85% of girls do not get enough Ca in their diet.

26. Micronutrients: Minerals
Iron
Function: Helps build hemoglobin which is the oxygen-carrying part of your red blood cells
Food sources: eggs, meats, whole grains
-Necessary for healthy red blood cells
-Women need extra iron because they lose iron during menstruation
-Boys and girls need iron to build muscle mass
-Not getting enough iron may cause anemia.
-a condition in which the red blood cells do not contain enough hemoglobin
-anemics are often weak and tired, may become sick easily.

27. Micronutrients: Minerals
Potassium
Function: Helps regulate fluid balance in the body, assists with the normal functioning of muscles and nerves
Food sources: bananas,
carrots, milk
Potassium and Sodium work together to maintain water balance in the body
People who consume enough potassium each day generally have lower blood pressure than people who do not
Foods rich in potassium:
baked potatoes, spinach, bananas, dried fruits, oranges, soybeans, tomato products, milk, and carrots.

28. Micronutrients: Minerals
Magnesium
Function: Involved in the metabolism of proteins and carbohydrates, assists with bone growth and proper muscle functioning
Food sources: milk, meat, nuts
-Helps build bones and proteins
-Helps with energy metabolism
-Muscle contraction
Sources:
-leafy green vegetables
-legumes
-nuts
-whole-grain food
Another Mineral
-Sodium: most people consume to much sodium. Table salt or NaCl is a major source of sodium. Helps functioning of the heart. Aids in water balance. Too much sodium can cause blood pressure problems. Can raise blood pressure.
-Fluoride: helps form strong teeth and bones can get it from fish and water.
-Chlorine: Helps maintain water balance and aids with digestion. Can get it from table salt, soy sauce and processed foods.

29. Micronutrients: Vitamins
Vitamins: Group of complex compounds that help your body maintain normal metabolism, growth, and development
Two Groups of Vitamins:
Water-Soluble
Fat-Soluble
-required in small amounts
-assists in many chemical reactions in the body
-Vitamins do not directly provide the body with energy
-Instead vitamins help with various processes in the body including the use of other nutrients.

30. Micronutrients: Vitamins
Water-Soluble Vitamins:
Vitamins that dissolve in water and are NOT stored in your body for future use
Vitamin B and Vitamin C
Not stored in the body for future use.
Must eat foods with these vitamins everyday

31. Examples of Water-Soluble Vitamins:
Vitamin C: Fights against infection, maintains healthy gums, strengthens and maintains blood vessel structure
Food sources: citrus fruits, tomatoes, leafy vegetables
Aids in bone, teeth, and skin formation resistance to infection
Sources: citrus fruits, green vegetables, melons, potatoes, and tomatoes.

32. Micronutrients: Vitamins
Vitamin B Complex/Folic acid: Helps prevent birth defects, and is needed in the formation of red blood cells and nucleic acids
Food sources: beets, broccoli, avocado, turkey, bok choy, and lentils.
B1-Thiamin- aids in nervous system function
B2-Riboflavin- aids in metabolism of carbs, proteins, and fats
B3- Niacin- aids in metabolism
B6-Pyridoxine- aids in metabolism of carbs, proteins, and fats
B12-Cobalamin- maintains healthy nervous system and red blood cells
Pantothenic acid-aids in metabolism
Folic Acid (folate)- aids in formation of red blood cells and protein
Biotin- aids in metabolism

33. Micronutrients: Vitamins
Fat-Soluble Vitamins:
Vitamins that dissolve into and are transported by fat
They can be stored in fat tissue, the liver, and the kidneys.
Vitamins A, D, E, and K

34. Examples of Fat-Soluble Vitamins:
Vitamin A: Maintains good vision, promotes body cell growth, helps protect teeth
Food sources: green vegetables, dairy products
Maintains healthy skin, bones, teeth and hair
Aids in vision in dim light
Sources: liver, eggs, cheese, milk, and yellow, orange and dark green vegetables and fruit

35. Vitamin D: Promotes the development of healthy bones and teeth
Food sources: eggs, salmon, fortified breakfast cereal. Other sources include sunlight
Maintains bones and teeth
Helps in the use of Ca and phophorous
Sources: milk, eggs, liver, and sunlight
Vitamin E
-aids in maintenance of red blood cells, vitamin A and fats
-Sources: margarine, vegetable oil, whole grains, legumes, green leafy vegetables
Vitamin K
-aids in blood clotting
-Sources: green leafy vegetables, potatoes, liver

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