NUTRITIONNUTRITION

Building a Nutritious DietBuilding a Nutritious Diet

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?

FOOD FOR LIFEFOOD FOR LIFE

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

NUTRITIONNUTRITION

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

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?

FACTORS THAT INFLUENCE FACTORS THAT INFLUENCE YOUR DIETYOUR 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

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.its energy.

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 CARBOHYDRATESCOMPLEX CARBOHYDRATES

Complex Complex CarbohydratesCarbohydrates

found in starchy found in starchy foods, breads, foods, breads, cereals, dry beans, cereals, dry beans, potatoes, and other potatoes, and other starchy vegetablesstarchy vegetables

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). Provide energyProvide energy 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 & DVitamin A & D

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 source of energy and are essential for A source of energy and are essential for

vital body functions.vital body functions.Insulate bodyInsulate bodyCushion organsCushion organsCarry fat – soluble vitaminsCarry fat – soluble vitaminsPromote 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.

UNSATURATED FATSUNSATURATED FATS

Found mainly in Found mainly in vegetable oils, such vegetable oils, such as olive, corn, or as olive, corn, or canola oilcanola oil

Fats that remain liquidFats that remain liquid

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 DIETHEALTHY DIET

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

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.

Nutrition labels on food packaging can Nutrition labels on food packaging can help you plan nutritious meals.help you plan nutritious meals.

FOOD PYRAMIDFOOD PYRAMID

www.mypyramid.govwww.mypyramid.gov

Tour my pyramidTour my pyramid

Inside food pyramidInside food pyramid

Tips and resourcesTips and resources

For kidsFor kids

INSIDE THE FOOD PYRAMIDINSIDE THE FOOD PYRAMID

GrainsGrains- 3 ounces a day3 ounces a day- Whole grains, pasta, Whole grains, pasta,

etc…etc…

VegetablesVegetables

- Eat more dark green - Eat more dark green veggies, orange veggies, veggies, orange veggies, dry beans, and peasdry beans, and peas

FruitsFruits- Eat a variety of fruitsEat a variety of fruits- Choose fresh Choose fresh

MilkMilk- Choose low-fat or fat freeChoose low-fat or fat free

Meat and BeansMeat and Beans- Choose lean meatsChoose lean meats- Bake, broil, or grill itBake, broil, or grill it- Vary choicesVary choices

SUGAR IN FOODSUGAR IN FOOD

Can 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

SUBSTANCES IN FOODSUBSTANCES IN FOOD

In addition to the 6 Nutrients:In addition to the 6 Nutrients: Other substances:Other substances:

Important to include in dietImportant to include in diet FiberFiber

Some should be eaten in limited quantitiesSome should be eaten in limited quantities Refined sugars, fats, cholesterol, salt, and caffeineRefined sugars, fats, cholesterol, salt, and caffeine

Some avoidedSome avoided

SUBSTANCES IN FOODSUBSTANCES IN FOOD

FiberFiberThe part of fruits, The part of fruits,

vegetables, grains vegetables, grains and beans that body and beans that body cannot digestcannot digest

SugarSugarThe average American The average American

eats 100 lbs of sugar eats 100 lbs of sugar each yeareach year

Hidden FatsHidden FatsFat in your diet should Fat in your diet should

be limited to 30% or be limited to 30% or less of your total less of your total calories each daycalories each day

CholesterolCholesterolA fatty, wax-like A fatty, wax-like

substance that helps substance that helps your body make other your body make other substances it needssubstances it needs

SUBSTANCES IN FOODSUBSTANCES IN FOOD

SodiumSodium

You can get all the sodium You can get all the sodium you need by eating less you need by eating less than 1/3 an ounce of salt than 1/3 an ounce of salt a day, which can be a day, which can be found in the foods you eatfound in the foods you eat

CaffeineCaffeine

A chemical, found in some A chemical, found in some plants, can make heart plants, can make heart beat fasterbeat faster

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?

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 to much body fatHaving to much body fat

OBESITYOBESITY

Inherited tendency Inherited tendency toward obesitytoward obesityOvereatingOvereating 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 isolationOverheatingOverheatingIncrease 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

CALORIES AND FATCALORIES AND FAT

Calorie/Fat PacketCalorie/Fat Packet

Calculating your Calculating your personal intakepersonal intake

Calculating your own Calculating your own fat intakefat intake

Fast food statisticsFast food statistics

Examining a fast food Examining a fast food meal meal

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

DIETING DO’sDIETING 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

DIETING DON’TSDIETING 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