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NUTRITION
Building a Nutritious Diet
KEY POINTS
What does the word DIET mean?
What influences the choices people
make?
Name the 6 types of Nutrients?
How many calories/fat grams can I eat per
day?
DIET
What do you think of
when you hear the
word DIET?
DIET
The food and drink
we regularly choose
to consume.
What kind of diet do
you follow?
FOOD FOR LIFE
• NUTRITION
Eating foods the body
needs to grow,
develop, and work
properly.
•
Food / Air / Water are
life’s basic needs.
FACTORS THAT INFLUENCE
YOUR DIET
Geography
Cost
Family
Advertising
Cultural Background
Friends
Convenience
Personal Taste
SIX TYPES OF NUTRIENTS
Carbohydrates
Proteins
Vitamins
Minerals
Fats
Water
CARBOHYDRATES
CARBOHYDRATES
The starches and
sugars that provide
the body with most of
its energy. Great
source of fiber.
2 types of CARBS.
1. Simple
2. Complex
SIMPLE CARBOHYDRATES
Simple
Carbohydrates
found in fruit, sugar
and milk
COMPLEX CARBOHYDRATES
Complex
Carbohydrates
found in starchy
foods, breads,
cereals, dry beans,
potatoes, peas, corn
and beets
PROTEINS
PROTEINS
Needed to build, repair, and maintain body
cells and tissues(particularly muscle).



Provide energy
Especially important during growth periods
(childhood, adolescence, …).
Meat, fish, poultry, eggs, milk, cheese, nuts,
and dry beans are sources of Protein.
Made up of AMINO ACIDS
AMINO ACIDS
22 Amino Acids
Your body can make 13 of them.
The other 9 are called ESSENTIAL AMINO
ACIDS, and they must come from the food you
eat.
Complete Proteins come from animal sources
and contain all 9 essential amino acids.
Incomplete Proteins come from plant sources
and lack at least 1 essential amino acid.
VITAMINS
VITAMINS
Substances needed in small quantities
that help regulate body functions.

2 Groups of Vitamins
Water – soluble

Vitamin C & B
Fat – soluble

Vitamin A D E & K
VITAMINS
Water – soluble


Can NOT be stored in
the body
Must be included in
your diet
Fat – soluble

Can be stored in the
body until needed.
MINERALS
MINERALS
Elements needed in small
quantities for sturdy
bones and teeth, healthy
blood, and regulation of
daily elimination.

Whole grains, fruit, peas,
spinach, raisins, and milk
are good sources of
minerals.
VITAMINS & MINERALS
Vitamin A
Carrots, eggs
Healthy skin
Vitamin C
Oranges,
tomatoes
Milk, fish
Spinach,
cereal
Milk, cheese
Fish, water(?)
Red meat,
nuts
Oranges,
bananas
Muscles, heart
function well
Bones, teeth
Helps blood
clot
Bones, teeth
Bones, teeth
Hemoglobin in
red blood cells
Reg. Water
balance (tiss.)
Vitamin D
Vitamin K
Calcium
Fluoride
Iron
Potassium
FATS
FATS
A source of energy and are essential for
vital body functions.




Insulate body
Cushion organs
Carry fat – soluble vitamins
Promote healthy skin and normal growth
SATURATED FATS
Fats found in meats
and dairy products
Eating to much
Saturated fat can
raise blood
cholesterol levels,
increasing the risk of
heart disease.
Solid @ room temp.
UNSATURATED FATS
Found mainly in
vegetable oils, such
as olive, corn, or
canola oil, nuts and
avocados
Fats that remain liquid
@ room temp.
WATER
Most common
nutrient
Makes up 60% of the
body
WATER
Carries nutrients
through body
Helps digestion
Removes waste from
body
Lubricates joints
Keeps body from
overheating
HEALTHY DIET SUMMARY




Balance of nutrients
Too much fat may lead to heart disease
Too little protein hinders growth
You need a variety of healthy foods to get all
the nutrients!
Calories
The number of calories people should eat each day
depends on several factors, including their






Age
Size
Height
Gender
Lifestyle
Overall general health.
A physically active 6ft 2in male, aged 22 years, requires
considerably more calories than a 5ft 2ins sedentary woman in her
70s.
Recommended Daily Calories
According to the National Health Service (NHS), UK, the average male adult
needs approximately 2,500 calories per day to keep his weight constant,
while the average adult female needs 2,000.
US authorities recommend 2,700 calories per day for men and 2,200 for
women.
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
overweight and obesity among both adults and children in the USA are
considerably higher than in the United Kingdom
Portion sizes
•
In industrialized nations and a growing number of emerging economies,
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
today.
•
The average cheeseburger in the USA 20 years ago had 333 calories,
compared to the ones today with over 600 calories
Calorie/Fat
• Calories Worksheet
• Fast Food Menu Activity
•
Calories and Fat Grams
• Average meal from fast food restaurants
•
Calories and Fat Grams
• Healthier choices from fast food restaurants
MY PLATE
Internet Scavenger Hunt
www.choosemyplate.gov



My plate (Food groups)
Grains video
Super Tracker
Physical activity tracker
Food tracker (with 3 day food log)

Print out a ‘History Chart’/Total calories line chart over 3 day span
RDA
Recommended Dietary Allowances
guidelines for the amounts of vitamins,
minerals, and protein you should get from
the food you eat.
Nutrition labels on food packaging can
help you plan nutritious meals- make sure
you read the serving size!
SUGAR IN FOOD
Can of Soda
9 teaspoons of sugar
Box of Cereal
8 teaspoons of sugar
Yogurt with Fruit
7 teaspoons of sugar
Ice Cream Cone
4 teaspoons of sugar
SUBSTANCES IN FOOD
Fiber
The part of fruits,
vegetables, grains
and beans that body
cannot digest
Sugar
The average American
eats 100 lbs of sugar
each year
Hidden Fats
Fat in your diet should
be limited to 30% or
less of your total
calories each day
Cholesterol
A fatty, wax-like
substance that helps
your body make other
substances it needs
SUBSTANCES IN FOOD
Sodium
You can get all the sodium
you need by eating less
than 1/3 an ounce of salt
a day, which can be
found in the foods you eat
Caffeine
A chemical, found in some
plants, can make heart
beat faster
MANAGING YOUR WEIGHT
Key Points



How much should I weigh?
How can I lose weight without damaging my
health?
What can I do to keep my weight the same?
Nutrition labels on food packaging can help
you plan nutritious meals- make sure you read
the serving size!
http://www.heart.org/HEARTORG/GettingHealth
y/NutritionCenter/HeartSmartShopping/Readin
g-Food-NutritionLabels_UCM_300132_Article.jsp#
Nutrition Labels
WEIGHT
Desired Weight
Weight that is best for
you

Based on your sex,
height, and body
frame (small, medium,
large build)
THIN OR OBESE
Many of us feel the pressure of being thin
because of…

Media, actors/actresses, singers, athletes,
models, etc…
Over Weight
More than the desired weight for gender,
height, and frame size
Obese
Having to much body fat (20% over)
OBESITY
Inherited tendency
toward obesity
Over-eating

Family habits, cultural,
food as reward
Lack of physical
activity
Individual metabolism

Rate at which body
changes nutrients into
energy and tissue

Obesity contributes to:
Low self-esteem
Social isolation
Over-heating
Increase weight loss
Inactivity
Shame, guilt
EXCESS WEIGHT
The body frame has
to bear more weight
than it should, putting
more stress on bones
and muscles
The heart must work
harder to circulate
blood
Harder to exercise, so
weight gain continues
DIETING CONCERNS
Many people lose weight fast
Weight loss should be gradual

Healthy, balanced diet and exercise
Most fad diets can be harmful to health

Low in nutrients, calories, malnourishment,
which could lead to serious nutritional
deficiencies
DIET DO’s
Set realistic goals
Change poor eating habits


Eat nutrient dense foods
Eat low calorie foods from food groups
Exercise to help burn calories
Eat slowly and wait before taking a second
helping
DIET DON’TS
Don’t choose a fad diet

If it sounds to good to be true, then it is
Don’t rely on special formulas
Don’t skip meals
Don’t reward yourself with food
Don’t eat fewer than your allotted calories