1. Nutrition

2. Nutrition Nutrition is the study of what people eat and the effects of food on health. Calories: units of heat

3. The Six Nutrients  Carbohydrates  Proteins  Fats  Water  Vitamins  Minerals

4. Carbohydrates- 4 calories=1 gram The main source of energy for the body 2 Types of Carbs: –Simple= sugars –Complex= Starch-substance made in plants Fiber- part of grains and plant foods that cannot be digested Proteins- 4 calories= 1 gram Nutrients that are needed for growth and repair of body cells Make up muscles, skin, nails, hair Most meats and legumes

5. Fats- 9 calories=1 gram Nutrients that provide energy and help the body store vitamins Saturated fat- type of fat from dairy products, solid vegetable fat, and meat and poultry Unsaturated fat- obtained from plant products and fish Cholesterol- a fatlike substance produce in the live of all animals; found only in foods of animal originWater Often called the “Forgotten Nutrient” Most abundant nutrient in the body – body is about 60-70% water Should consume 64 oz. a day (8 – 8oz glasses) Needed to regulate body temperature Needed to cushion joints

6. Vitamins Nutrients that help the body use carbohydrates, proteins, and fats Vitamin C, Vitamin B, Vitamin A, Vitamin D (what’s special about this vitamin?), Vitamin E Do not provide energy but aid in digestion & other body functionsMinerals Nutrients that are involved in many of the body’s activities (blood, bones, fluids) Not produced in the body…must get from food

7. Nutrient-Dense Foods Nutrient-dense foods. Foods high in nutrients relative to their caloric content. Too many foods that do little to meet nutrient needs may put your health at risk. When choosing foods look for: –Low-fat varieties. –Little to no added sugars. High-fat/high-calorie optionsLow-fat/low-calorie options

8. Improving Your Diet Eat a variety of foods Maintain a healthy weight American Heart Association and American Cancer Society say: Have a diet LOW in fat & cholesterol- to do this eat more fish and chicken, trim fat, read labels Eat more grains, fruits and vegetables Use sugar in moderation Use salt in moderation

9. Hunger VS. Appetite Hunger- feeling of physical discomfort that is caused by your body’s need for nutrients Appetite- desire for food that is based on emotion

10. Weight Factors Metabolism- process by which the body burns food for energy Basal Metabolic Rate- the rate that your body burns food at rest. Factors involved: Age (younger burns more) Gender (men burn more) Body Type ( lean ) Activity Level- activity burns calories

11. Keys to Managing Weight Balance Diet Exercise You Are What You EAT!!!!!

12. Ideal Weight Over Weight- 10% over ideal weight Obesity- 20% above ideal weight Under weight- 10% below ideal weight

13. Positive Ways To Control Weight 1.Discover eating patterns (triggers) 2.Exercise (increase) 3.Proper Diet ( food choices) 4.Count calories and fat grams 5.Take smaller portions of food and eat slower

14. Negative Ways to Control Weight Anorexia NervosaAnorexia Nervosa- self induced starvation due to fear of being fat BulimiaBulimia- binging and purging Yo-Yo DietingYo-Yo Dieting- going from one diet to another Fad DietingFad Dieting- “special” ingredients, low carb FastingFasting- stop eating

15. People That Need Special Diets Athletes- more carbs, more water, salt Pregnant Women- more calories, supplements, fluids, (breast feeding = 500 more calories a day) Hypertension- no salt Diabetes- no sugar Food Allergies

16. Individual Needs VegetarianismVegetarianism –Lacto-ovo Vegetarians: do not eat meat, poultry, or fish; but will consume milk, eggs, and dairy products. –Health Benefits Take in less saturated fats so lower risk of heart disease, hypertension, and some forms of cancer Still need to watch fat intake though –Vegans –Vegans: consume foods only of plant origin Vitamin B12 only comes from animal source so vegans much get this from a supplement They do not consume milk so they must also get enough Vitamin D and Calcium

17. The Facts: Take It All In Direct costs attributable to obesity have been estimated at over $100 Billion. Children today have a shorter life expectancy than their parents for the first time in 100 years. Obesity increases your risk for developing as many as 30 serious medical conditions. –Examples: diabetes, cardiovascular disease, hypertension (high blood pressure), etc.

18. THE NEW DIETARY GUIDELINES Aim for a healthful weight Be physically active each day Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Choose a diet that is low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choose and prepare foods with less salt and sugar

19. Recommended Dietary Allowances (RDA): (Based on 2,000 calories a day for adults and children over 4 only) Food Component RDA Fat 65 grams saturated fatty acids 20 g cholesterol 300 milligrams (mg) total carbohydrate 300 g fiber 25 g sodium 2,400 mg potassium 3,500 mg protein 50 g Set by the USDA Amounts of nutrients that will prevent deficiencies and excesses in most people Ensures variety, balance & moderation

20. Food Additives Preservative- prevents or slows down food spoilage (canned) Fortified- adding vitamins and minerals to food that weren’t naturally there (milk) Enriched- replacing vitamins and minerals that were lost in processing (bread) Emulsifier- improves texture to keep it smooth (ice cream, salad dressing) Leavening Agent- makes bread rise (yeast, baking soda) Natural- no additives Organic- no man made fertilizer or pesticide used