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Transcript
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? FOOD FOR LIFE Food / Air / Water are life’s basic needs. NUTRITION Eating foods the body needs to grow, develop, and work properly. 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? 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. 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, and other starchy vegetables 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 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. UNSATURATED FATS Found mainly in vegetable oils, such as olive, corn, or canola oil Fats that remain liquid 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 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! 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. FOOD PYRAMID www.mypyramid.gov Tour my pyramid Inside food pyramid Tips and resources For kids INSIDE THE FOOD PYRAMID Grains - 3 ounces a day - Whole grains, pasta, etc… Vegetables - Eat more dark green veggies, orange veggies, dry beans, and peas Fruits - Eat a variety of fruits - Choose fresh Milk - Choose low-fat or fat free Meat and Beans - Choose lean meats - Bake, broil, or grill it - Vary choices 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 In addition to the 6 Nutrients: Other substances: Important to include in diet Fiber Some should be eaten in limited quantities Refined sugars, fats, cholesterol, salt, and caffeine Some avoided 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? 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 OBESITY Inherited tendency toward obesity Overeating 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 Overheating 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 CALORIES AND FAT Calorie/Fat Packet Calculating your personal intake Calculating your own fat intake Fast food statistics Examining a fast food meal 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 DIETING 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 DIETING 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