NUTRITIONNUTRITION

Building a Nutritious DietBuilding a Nutritious Diet

http://www.designedtomove.org/en_US/?locale=en_US#/watch_video

KEY POINTSKEY POINTS

What does the word DIET mean?What does the word DIET mean?

What influences the choices people What influences the choices people make?make?

Name the 6 types of Nutrients?Name the 6 types of Nutrients?

How many calories/fat grams can I eat per How many calories/fat grams can I eat per day?day?

DIETDIET

What do you think of What do you think of when you hear the when you hear the word word DIET?DIET?

DIETDIET

The food and drink The food and drink we regularly choose we regularly choose to consume.to consume.

What kind of diet do What kind of diet do you follow?you follow?

FOOD FOR LIFEFOOD FOR LIFE

• NUTRITIONNUTRITION

Eating foods the body Eating foods the body needs to grow, needs to grow, develop, and work develop, and work properly.properly.

• Food / Air / Water are Food / Air / Water are life’s basic needs.life’s basic needs.

INFLUENCES OF YOUR DIETINFLUENCES OF YOUR DIET

GeographyGeography

FamilyFamily

Cultural BackgroundCultural Background

ConvenienceConvenience

CostCost

AdvertisingAdvertising

FriendsFriends

Personal TastePersonal Taste

SIX TYPES OF NUTRIENTSSIX TYPES OF NUTRIENTS

CarbohydratesCarbohydrates

ProteinsProteins

VitaminsVitamins

MineralsMinerals

FatsFats

WaterWater

http://www.youtube.com/watch?v=CiOBhgxdhYo

CARBOHYDRATESCARBOHYDRATES

CARBOHYDRATESCARBOHYDRATES

The starches and The starches and sugars that provide sugars that provide the body with most of the body with most of its energy. Great its energy. Great source of fiber.source of fiber.

2 types of CARBS.2 types of CARBS.

1. Simple 1. Simple

2. Complex2. Complex

SIMPLE CARBOHYDRATESSIMPLE CARBOHYDRATES

Simple Simple CarbohydratesCarbohydrates

found in fruit, sugar found in fruit, sugar and milkand milk

COMPLEX COMPLEX CARBOHYDRATESCARBOHYDRATES

Complex Complex CarbohydratesCarbohydrates

found in starchy found in starchy foods, breads, foods, breads, cereals, dry beans, cereals, dry beans, potatoes, peas, corn potatoes, peas, corn and beetsand beets

PROTEINSPROTEINS

PROTEINSPROTEINS Needed to build, repair, and maintain body Needed to build, repair, and maintain body

cells and tissues(particularly muscle).cells and tissues(particularly muscle). Secondary energy source – to carbohydratesSecondary energy source – to carbohydrates Especially important during growth periods Especially important during growth periods

(childhood, adolescence, …).(childhood, adolescence, …). Meat, fish, poultry, eggs, milk, cheese, nuts, Meat, fish, poultry, eggs, milk, cheese, nuts,

and dry beans are sources of and dry beans are sources of Protein.Protein.

Made up of Made up of AMINO ACIDSAMINO ACIDS

AMINO ACIDSAMINO ACIDS

22 Amino Acids22 Amino Acids

Your body can make 13 of them.Your body can make 13 of them.

The other 9 are called The other 9 are called ESSENTIAL AMINO ESSENTIAL AMINO ACIDSACIDS, and they must come from the food you , and they must come from the food you eat.eat.

Complete ProteinsComplete Proteins come from animal sources come from animal sources and contain all 9 essential amino acids.and contain all 9 essential amino acids.

Incomplete ProteinsIncomplete Proteins come from plant sources come from plant sources and lack at least 1 essential amino acid.and lack at least 1 essential amino acid.

VITAMINSVITAMINS

VITAMINSVITAMINS Substances needed in small quantities Substances needed in small quantities

that help regulate body functions.that help regulate body functions. 2 Groups of Vitamins2 Groups of Vitamins

Water – solubleWater – soluble Vitamin C & BVitamin C & B

Fat – solubleFat – soluble Vitamin A D E & KVitamin A D E & K

VITAMINSVITAMINS

Water – solubleWater – soluble Can Can NOTNOT be stored in be stored in

the bodythe body Must be included in Must be included in

your dietyour diet

Fat – solubleFat – soluble Can be stored in the Can be stored in the

body until needed.body until needed.

MINERALSMINERALS

MINERALSMINERALS

Elements needed in small Elements needed in small quantities for sturdy quantities for sturdy bones and teeth, healthy bones and teeth, healthy blood, and regulation of blood, and regulation of daily elimination.daily elimination.

Whole grains, fruit, peas, Whole grains, fruit, peas, spinach, raisins, and milk spinach, raisins, and milk are good sources of are good sources of minerals.minerals.

VITAMINS & MINERALSVITAMINS & MINERALSVitamin AVitamin A Carrots, eggsCarrots, eggs Healthy skinHealthy skin

Vitamin CVitamin C Oranges, Oranges, tomatoestomatoes

Muscles, heart Muscles, heart function wellfunction well

Vitamin DVitamin D Milk, fishMilk, fish Bones, teethBones, teeth

Vitamin KVitamin K Spinach, Spinach, cerealcereal

Helps blood Helps blood clotclot

CalciumCalcium Milk, cheeseMilk, cheese Bones, teethBones, teeth

FluorideFluoride Fish, water(?)Fish, water(?) Bones, teethBones, teeth

IronIron Red meat, Red meat, nutsnuts

Hemoglobin in Hemoglobin in red blood cellsred blood cells

PotassiumPotassium Oranges, Oranges, bananasbananas

Reg. Water Reg. Water balance (tiss.)balance (tiss.)

FATSFATS

FATSFATS A third source of energy and are essential A third source of energy and are essential

for vital body functions.for vital body functions. Insulate bodyInsulate body Cushion organsCushion organs Carry fat – soluble vitaminsCarry fat – soluble vitamins Promote healthy skin and normal growthPromote healthy skin and normal growth

SATURATED FATSSATURATED FATS

Fats found in meats Fats found in meats and dairy productsand dairy products

Eating to much Eating to much Saturated fat Saturated fat can can raise blood raise blood cholesterol levels, cholesterol levels, increasing the risk of increasing the risk of heart disease.heart disease.

Solid @ room temp.Solid @ room temp.

UNSATURATED FATSUNSATURATED FATS

Found mainly in Found mainly in vegetable oils, such vegetable oils, such as olive, corn, or as olive, corn, or canola oil, nuts and canola oil, nuts and avocadosavocados

Fats that remain liquid Fats that remain liquid @ room temp.@ room temp.

WATERWATER

Most common Most common nutrient nutrient

Makes up 60% of the Makes up 60% of the bodybody

WATERWATER

Carries nutrients Carries nutrients through bodythrough body

Helps digestionHelps digestion

Removes waste from Removes waste from bodybody

Lubricates jointsLubricates joints

Keeps body from Keeps body from overheatingoverheating

HEALTHY DIET SUMMARYHEALTHY DIET SUMMARY

Balance of nutrientsBalance of nutrients

Too much fat may lead to heart disease Too much fat may lead to heart disease Too little protein hinders growthToo little protein hinders growth

You need a variety of healthy foods to get all You need a variety of healthy foods to get all the nutrients!the nutrients!

http://www.youtube.com/watch?v=wtF0XQEoXPk

CaloriesCalories

The number of calories people should eat each day The number of calories people should eat each day depends on several factors, including their depends on several factors, including their

AgeAge SizeSize HeightHeight GenderGender LifestyleLifestyle Overall general health. Overall general health.

http://www.nytimes.com/health/guides/nutrition/diet-calories/

A physically active 6ft 2in male, aged 22 years, requires considerably A physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s.more calories than a 5ft 2ins sedentary woman in her 70s.

Recommended Daily CaloriesRecommended Daily Calories

According to the National Health Service (NHS), UK, the average male adult According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. while the average adult female needs 2,000.

US authorities recommend 2,700 calories per day for men and 2,200 for US authorities recommend 2,700 calories per day for men and 2,200 for women. women.

It is interesting that in the UK, where people on average are taller than It is interesting that in the UK, where people on average are taller than Americans, the recommended daily intake of calories is lower. Rates of Americans, the recommended daily intake of calories is lower. Rates of overweight and obesity among both adults and children in the USA are overweight and obesity among both adults and children in the USA are considerably higher than in the United Kingdomconsiderably higher than in the United Kingdom

Portion sizesPortion sizes

• In industrialized nations and a growing number of emerging economies, In industrialized nations and a growing number of emerging economies, people are consuming many more calories than they used to. Portion sizes people are consuming many more calories than they used to. Portion sizes in restaurants, both fast food ones as well as elegant places, are far greater in restaurants, both fast food ones as well as elegant places, are far greater today.today.

• The average cheeseburger in the USA 20 years ago had 333 calories, The average cheeseburger in the USA 20 years ago had 333 calories, compared to the ones today with over 600 caloriescompared to the ones today with over 600 calories

Fast Food StatisticsFast Food Statistics

http://http://blog.partnersforyourhealth.com/blog.partnersforyourhealth.com/Blog/bid/85971/Shocking-Fast-Blog/bid/85971/Shocking-Fast-

Food-Statistics-You-Should-KnowFood-Statistics-You-Should-Know

Calorie/Fat Calorie/Fat

• http://www.youtube.com/watch?http://www.youtube.com/watch?v=xniUj15i42Yv=xniUj15i42Y

• Calories WorksheetCalories Worksheet

• Fast Food Menu ActivityFast Food Menu Activity• Calories and Fat Grams Calories and Fat Grams

• Average meal from fast food restaurantsAverage meal from fast food restaurants• Calories and Fat Grams Calories and Fat Grams

• Healthier choices from fast food restaurantsHealthier choices from fast food restaurants

RDARDA

Recommended Dietary AllowancesRecommended Dietary Allowances

guidelines for the amounts of vitamins, guidelines for the amounts of vitamins, minerals, and protein you should get from minerals, and protein you should get from the food you eat.the food you eat.

Nutritional LabelsNutritional Labels

Nutrition labels on food packaging can Nutrition labels on food packaging can help you plan nutritious meals- make sure help you plan nutritious meals- make sure you read the serving size!you read the serving size!

http://www.heart.org/HEARTORG/http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-HeartSmartShopping/Reading-Food-Nutrition-Nutrition-Labels_UCM_300132_Article.jsp#Labels_UCM_300132_Article.jsp#

Nutrition Label PracticeNutrition Label Practice

MY PLATEMY PLATE

Internet Scavenger HuntInternet Scavenger Hunt

www.choosemyplate.govwww.choosemyplate.gov My plate (Food groups)My plate (Food groups) Grains videoGrains video Super TrackerSuper Tracker

Physical activity trackerPhysical activity trackerFood tracker (with 3 day food log)Food tracker (with 3 day food log)

Print out a ‘History Chart’/Total calories line chart over 3 day spanPrint out a ‘History Chart’/Total calories line chart over 3 day span

Food GroupsFood Groups

Fruits – Any fruit or 100% fruit juiceFruits – Any fruit or 100% fruit juice

Vegetables – Any vegetable or 100% Vegetables – Any vegetable or 100% vegetable juicevegetable juice

Grains – Any food made from wheat, rice, Grains – Any food made from wheat, rice, oats, cornmeal, barley, or another cereal oats, cornmeal, barley, or another cereal graingrain

Food GroupsFood Groups

Protein – Food made from meat, poultry, Protein – Food made from meat, poultry, seafood, beans and peas, eggs and soy seafood, beans and peas, eggs and soy productsproducts

Dairy – Milk products (ex. Cheeses, yogurts, Dairy – Milk products (ex. Cheeses, yogurts, ice creams, etc…)ice creams, etc…)

Oils – Not a food group, but provide Oils – Not a food group, but provide essential nutrients (Liquid at room temp.)essential nutrients (Liquid at room temp.)

SUGAR IN FOODSUGAR IN FOODCan of SodaCan of Soda9 teaspoons of sugar9 teaspoons of sugar

Box of CerealBox of Cereal8 teaspoons of sugar8 teaspoons of sugar

Yogurt with FruitYogurt with Fruit7 teaspoons of sugar7 teaspoons of sugar

Ice Cream ConeIce Cream Cone4 teaspoons of sugar4 teaspoons of sugar

Other SubstancesOther Substances

FiberFiberSometimes called Sometimes called

ruffage is the ruffage is the indigestible portion of indigestible portion of food. food.

Other SubstancesOther Substances

CholesterolCholesterol A lipid (fat) which is A lipid (fat) which is

produced by the liver, produced by the liver, and is vital for normal and is vital for normal body function.body function.

HDLHDL High Density High Density

LipoproteinLipoproteinGoodGood Cholesterol Cholesterol

LDLLDL Low Density Low Density

LipoproteinLipoproteinBad CholesterolBad Cholesterol

TriglyceridesTriglycerides Together with Together with

cholesterol form cholesterol form plasma lipids (blood plasma lipids (blood fat)fat)

Other SubstancesOther Substances

SodiumSodium• Nearly all Americans eat Nearly all Americans eat

too much salt (sodium)too much salt (sodium)

• 1/3 an ounce of salt a 1/3 an ounce of salt a day, which can be found day, which can be found in the foods you eat, in the foods you eat, without addingwithout adding

MANAGING YOUR WEIGHTMANAGING YOUR WEIGHT

Key PointsKey Points How much should I weigh?How much should I weigh? How can I lose weight without damaging my How can I lose weight without damaging my

health?health? What can I do to keep my weight the same?What can I do to keep my weight the same?

Resources for Managing WeightResources for Managing Weight

http://www.heart.org/HEARTORG/http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/Weight-GettingHealthy/WeightManagement/Weight-Management_UCM_001081_SubHomePagManagement_UCM_001081_SubHomePage.jspe.jsp

http://www.choosemyplate.gov/weight-http://www.choosemyplate.gov/weight-management-calories.htmlmanagement-calories.html

http://www.psychologytoday.com/blog/the-http://www.psychologytoday.com/blog/the-mindful-self-express/201107/the-5-best-mindful-self-express/201107/the-5-best-ways-manage-your-weight-eatingways-manage-your-weight-eating

WEIGHTWEIGHT

Desired WeightDesired Weight

Weight that is best for Weight that is best for youyou Based on your sex, Based on your sex,

height, and body height, and body frame (small, medium, frame (small, medium, large build)large build)

THIN OR OBESETHIN OR OBESE

Many of us feel the pressure of being thin Many of us feel the pressure of being thin because of…because of… Media, actors/actresses, singers, athletes, Media, actors/actresses, singers, athletes,

models, etc…models, etc…

Over WeightOver WeightMore than the desired weight for gender, More than the desired weight for gender,

height, and frame sizeheight, and frame sizeObeseObeseHaving too much body fat (20% over)Having too much body fat (20% over)

OBESITYOBESITY

Inherited tendency Inherited tendency toward obesitytoward obesityOver-eatingOver-eating Family habits, cultural, Family habits, cultural,

food as rewardfood as reward

Lack of physical Lack of physical activityactivityIndividual metabolismIndividual metabolism Rate at which body Rate at which body

changes nutrients into changes nutrients into energy and tissueenergy and tissue

Obesity contributes to:Obesity contributes to:Low self-esteemLow self-esteemSocial isolationSocial isolationOver-heatingOver-heatingIncrease weight lossIncrease weight lossInactivityInactivityShame, guiltShame, guilt

EXCESS WEIGHTEXCESS WEIGHT

The body frame has The body frame has to bear more weight to bear more weight than it should, putting than it should, putting more stress on bones more stress on bones and musclesand muscles

The heart must work The heart must work harder to circulate harder to circulate bloodblood

Harder to exercise, so Harder to exercise, so weight gain continuesweight gain continues

DIETING CONCERNSDIETING CONCERNS

Many people lose weight fastMany people lose weight fast

Weight loss should be gradualWeight loss should be gradual Healthy, balanced diet and exerciseHealthy, balanced diet and exercise

Most fad diets can be harmful to healthMost fad diets can be harmful to health Low in nutrients, calories, malnourishment, Low in nutrients, calories, malnourishment,

which could lead to serious nutritional which could lead to serious nutritional deficienciesdeficiencies

DIET DO’sDIET DO’s

Set realistic goalsSet realistic goals

Change poor eating habitsChange poor eating habits Eat nutrient dense foodsEat nutrient dense foods Eat low calorie foods from food groupsEat low calorie foods from food groups

Exercise to help burn caloriesExercise to help burn calories

Eat slowly and wait before taking a second Eat slowly and wait before taking a second helpinghelping

DIET DON’TSDIET DON’TS

Don’t choose a fad dietDon’t choose a fad diet If it sounds to good to be true, then it isIf it sounds to good to be true, then it is

Don’t rely on special formulasDon’t rely on special formulas

Don’t skip mealsDon’t skip meals

Don’t reward yourself with foodDon’t reward yourself with food

Don’t eat fewer than your allotted caloriesDon’t eat fewer than your allotted calories