NutritioNutritionn

Why Do We Eat?Why Do We Eat?HungerHungerNutritional reasons Nutritional reasons (health, energy)(health, energy)

Emotional reasonsEmotional reasons

How Do We ChooseHow Do We ChooseWhat We Eat??What We Eat??

Diet (calories, fat, etc.)Diet (calories, fat, etc.)Financial reasons (coupons)Financial reasons (coupons)ReligionReligionTraditionsTraditionsCultureCulture

How Do We ChooseHow Do We ChooseWhat We Eat??What We Eat??

Taste/Appearance/Smell/Taste/Appearance/Smell/TextureTexture

Convenience (easy to make) Convenience (easy to make) Availability (seasonal foods)Availability (seasonal foods)Weather (hot vs. cold foods)Weather (hot vs. cold foods)CravingsCravings

How Do We ChooseHow Do We ChooseWhat We Eat??What We Eat??

Allergies/Medical reasonsAllergies/Medical reasonsCooking TalentCooking TalentAdvertisingAdvertisingTime of dayTime of dayManners (date)Manners (date)

NutrientsNutrientsA A nutrientnutrient is a is a compound in food that compound in food that the body requires for the body requires for proper growth, proper growth, maintenance, and maintenance, and functioningfunctioning

NutrientsNutrients 6 Types of Nutrients:6 Types of Nutrients:

- CarbohydratesCarbohydrates- Fat Fat - ProteinProtein- VitaminsVitamins- MineralsMinerals- WaterWater

Nutrients and Nutrients and EnergyEnergy

Nutrients provide Nutrients provide energy for the energy for the body because they body because they contain CALORIES.contain CALORIES.

CalorieCalorie: a unit : a unit used to used to

measure energy in measure energy in foodfood

Nutrients and Nutrients and EnergyEnergy

Carbohydrates (4 Carbohydrates (4 cal/g)cal/g)

Fat (9 cal/g)Fat (9 cal/g)Protein (4 cal/g)Protein (4 cal/g)-Example: 31 g. carbs.; 6 -Example: 31 g. carbs.; 6 g. fat; 8 g. protein =g. fat; 8 g. protein =

How many calories??How many calories??

CarbohydratesCarbohydratesBody’s preferred source of Body’s preferred source of energyenergy

55-60% of days caloric intake55-60% of days caloric intakeFocus on complex rather than Focus on complex rather than simple (sugars) simple (sugars)

Look for whole grain optionsLook for whole grain options

SugarSugar

Quizhttp://action.ewg.org/p/salsa/web/common/public/content?content_item_KEY=8784

VideoVideohttp://ed.ted.com/lessons/how-sugar-http://ed.ted.com/lessons/how-sugar-affects-the-brain-nicole-avenaaffects-the-brain-nicole-avena

FiberFiber Maintains health of the Maintains health of the

digestive systemdigestive system At least 25 grams per day is At least 25 grams per day is

idealideal Fiber binds with cholesterol Fiber binds with cholesterol

and carries it out of the body – and carries it out of the body – reduces risk of Heart Diseasereduces risk of Heart Disease

FatsFats FATS:FATS:

1.1.Provide energyProvide energy

2.2.Insulate the bodyInsulate the body

3.3.Protect against injury Protect against injury (cushion)(cushion)

No more than 30% of daily No more than 30% of daily caloric intakecaloric intake

ProteinProtein

Made up of building blocks Made up of building blocks called – Amino Acidscalled – Amino Acids

Meat, fish, poultry, eggs, Meat, fish, poultry, eggs, cheese, nuts, milk, and beans cheese, nuts, milk, and beans are all great sourcesare all great sources

10-15% of day’s caloric intake10-15% of day’s caloric intake

WaterWater Most vital nutrientMost vital nutrient 60% of total body weight60% of total body weight Carries nutrients to your Carries nutrients to your

cells and removes wastescells and removes wastes Consume 6-8 glasses/day Consume 6-8 glasses/day

(48-64 oz.)(48-64 oz.)

Six Rules of Good Six Rules of Good NutritionNutrition

6- Never Skip Breakfast6- Never Skip Breakfast

5- Snack With Purpose5- Snack With Purpose

4- Beware of Portion 4- Beware of Portion DistortionDistortion

3- Drink Responsibly3- Drink Responsibly

2- Eat More Whole 2- Eat More Whole Foods; Fewer “Science Foods; Fewer “Science Experiments”Experiments”

1- Set The Table 1- Set The Table