1. NUTRITION  Look and Feel Better  Skin, Hair and Weight may all improve  Stronger and think more clearly  May perform better (sports/school)  Less likely to get depressed or stressed

2. 3 REASONS TO EAT BREAKFAST  Energy  Breakfast gives our bodies nutrition and substance which is where energy comes from  Concentration  Studies have found people who do not eat breakfast often have a hard time concentrating and have difficulty learning because they are scatterbrained  Mood  Hunger can cause mood swings and irritability.

3. ASSESSING EATING BEHAVIORS  Hunger – lack or shortage of basic foods needed to provide the energy and nutrients that supports health  Appetite – a learned desire to eat that may or may not have anything to do with feeling hungry  Nutrition – the science that investigates the relationship between physiological function and the essential elements of the foods we eat

4. EATING INFLUENCES  Convenience  Habit or custom  Advertising  Availability  Economy  Emotional comfort  Weight/body image  Social interaction  Nutritional value

5. EATING FOR HEALTH  Nutrient  Calorie  Proteins  Fats  Carbohydrates  Vitamins  Minerals  Water

6. ESTIMATED DAILY CALORIE NEEDS, BY AGE Table 8.1

7. OBTAINING ESSENTIAL NUTRIENTS  Water  Dehydration  Bathes cells  Aids in fluid and electrolyte balance  Major component of blood  Proteins  Carbohydrates  Fats

8. PROTEINS  Proteins are broken down into amino acids  Amino acids are used in every cell of your body to build the proteins you need to survive  Complete protein foods contain the 9 essential amino acids. Typically animal products contain complete protein  Food from plant sources are typically incomplete; however is it possible to use a combination of plant sources to obtain all 9 essential proteins

9. CARBOHYDRATES  Your body uses carbohydrates to make glucose which is the fuel that gives you energy to keep everything going  Foods that provide dietary fiber and whole grains without added sugars are healthier sources of carbs  Foods higher in carbs that contain added sugars will contain less nutrients  You can find carbs in:  Fruits  Vegetables  Breads,cereals, and other grains  Milk and milk products  Foods containing added sugars (cakes,cookies, and beverages)

10. FIBER  Fiber – the indigestible portion of plant foods that help move foods through the digestive system  Insoluble fiber – found in bran, whole-grain breads and cereal, and most fruits and vegetables  Soluble fiber – oat bran, dried beans, and some fruits and vegetables  14 grams of fiber for every 1,000 calories you consume

11. FIBER BENEFITS  Protection against colon and rectal cancer  Protection against breast cancer  Protection against constipation  Protection against diverticulosis  Protection against heart disease  Protection against diabetes  Protection against obesity

12. FATS  Fats (lipids) – vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function  Unsaturated fats: Found in plant foods and fish, these fats are seen as neutral or even beneficial to heart health (peanut, olive, canola oil)  Saturated fats: Found in meat and other animal products. Eating too much saturated fat can raise blood cholesterol levels and increase risk of heart disease (butter,shortening,lard,cheese,and whole milk)  Trans fats: Found in margarine, commercial snack foods,fried foods and baked goods. These foods can raise cholesterol and increase risk of heart disease.

13. HOW MUCH FAT CAN I EAT? Total Daily CaloriesRecommended Max Grams of Fat 1,60044-62 1,80050-70 2,00056-78 2,20061-86 2,40067-93

14. REDUCING TOTAL FAT IN YOUR DIET  Read food labels  Choose fat-free or low-fat  Use olive oil, peanut oil, canola oil  Choose lean meats  Add walnuts  Select nonfat dairy products  Limit processed and convenience foods

15. THE SCIENCE BEHIND CALORIES AND NUTRITION FACTS  http://www.youtube.com/watch?v=G0O87gWv-Xk http://www.youtube.com/watch?v=G0O87gWv-Xk

16. VITAMINS AND MINERALS  Vitamins and minerals boost the immune system, support normal growth and development and help cells and organs do their jobs.

17. MINERALS  Macrominerals  Trace minerals  Sodium  Calcium  Iron  Anemia  Pica  Hemochromatosis

18. READING A FOOD LABEL Figure 8.6

19. ABC NEWS: NUTRITION Play Video Play Video | Nutrition

20. ABC NEWS: NUTRITION Discussion Questions:  Discuss whether you think manufacturers are intentionally misleading consumers regarding serving size listings on their products. Why or why not?  What kinds of standards for food labeling would you recommend to manufacturers?

21. THE MYPYRAMID PLAN Figure 8.7

22. MAKING MYPYRAMID WORK FOR YOU  Personalization  Gradual improvement  Physical activity  Variety  Moderation  Proportionality