Download Nutrition PowerPoint

Nutrition- Key Concepts to
Know and Understand
My Plate:
Portion size matters! Don’t overeat– eat when
you’re hungry, stop when you’re full. Food and
Activity should be a balance. Very active? Eat a
lot! Don’t get much physical activity? You don’t
need as much food (fuel).
• The plate is split into four sections, for fruit, vegetables, grains and protein. A
smaller circle sits beside it for dairy products. The first part of the campaign
will encourage people to make half their plate fruit and vegetables. Later
phases will urge consumers to avoid oversize portions, enjoy their food but
eat less of it, and drink water instead of sugary drinks.
Diseases that eating healthy can prevent:
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Heart disease
Heart attack
Stroke
Osteoporosis
Type 2 Diabetes (the one caused by poor lifestyle/obesity)
Some cancers
Obesity- a complex disorder involving an excessive amount of body fat. Obesity
isn't just a cosmetic concern. It increases your risk of diseases and health
problems
• High Blood Pressure (Hypertension)
The Power of Healthy Eating…
Think Bright, Vibrant Colors!
<----------- These
Nice try, but no 
Sodium and Cholesterol 
Sodium and Cholesterol:
• Salt and cholesterol go hand in hand toward increasing your risk of heart
disease. The American Heart Association recommends that you consume no
more than 1500 milligrams of sodium per day and no more than 300
milligrams of cholesterol per day.
• Salt is very high in sodium, as one teaspoon of salt contains 2300 milligrams
of sodium, which is well over a day's worth of sodium. Too much sodium in
the body attracts water, which leads to water retention and high blood
pressure, which increases your risk for stroke.
• Saturated fat and trans fats raise cholesterol. Dietary cholesterol and
saturated fat is found in egg yolks, dairy, shellfish, the fat in meat and
poultry, and the fat in poultry skin. Trans fat is in foods that contain
hydrogenated or partially hydrogenated oil such as french fries, donuts and
baked goods. Too much cholesterol in the blood can lead to blockages in
your arteries, which could result in a stroke or heart attack.
Sodium and Cholesterol Continued…
• Too much sodium in your diet -- usually from eating too many processed (junk
food, fast food, etc.) foods -- can stretch your vessels and arteries, and cause
small tears on the walls of the vessels and arteries where cholesterol can
build up more easily than if there were no tears. Therefore, a high-sodium
diet not only increases your risk for high blood pressure, it also increases the
risk for cholesterol build up in your arteries. This build up leads to less space
for your blood to flow, thereby putting pressure on your artery walls and
blood vessels, increasing your blood pressure.
• Avoid trans fats and reduce your intake of sodium, dietary cholesterol and
saturated fat. Reduce your salt intake or avoid adding salt to your food -- try
herbs and other seasonings instead. Remove the fat and skin from meat and
poultry and do not fry foods; instead, grill or bake them. Also, read food
labels and look for reduced sodium, saturated and trans fats and cholesterol,
and increase your intake of fruits and vegetables, as they have many
beneficial nutrients for your heart health.
Vitamin C and Calcium 
• Both excellent for you! One a vitamin, one a mineral
• Vitamin C helps your immune system stay healthy so you can fight off illness
and infection
• Calcium makes your bones strong and more dense, which can prevent
osteopenia and osteoporosis
• Good sources of Vitamin C that I like:
Good sources of Calcium that I like:
Eat Nutrient-dense Foods
• Nutrient-dense foods have a high ratio of nutrients to calories
• This means you get the most bang for your buck
• Ex: an apple is very low in calories, yet very high nutrients 
• A donut is very high in calories, yet very low in nutrients 
• The most nutritious or nutrient-dense foods include vegetables, fruits,
whole grains, seafood, eggs, beans and peas, unsalted nuts and
seeds, fat-free and low-fat dairy products, and lean meats and
poultry – all with little or no saturated fat, sodium, and added sugars.
• Foods that are nutrient-dense have abundant vitamins, minerals,
phytonutrients, protein, fiber and healthy fats. Some of the most
nutrient dense foods are green vegetables, other colorful vegetables,
fresh fruits, whole grains, beans and legumes. The closer a food is to the
way nature produced it (less processed), the more nutritious it’s likely to
be. Processed foods lose nutrients.
Fiber:
• A tough complex carbohydrate that the body cannot digest/break down
• Moves waste through the digestive system 
• Helps you feel full and may reduce the risk of cancer, heart disease, and
Type 2 Diabetes
• Recommended 20-35g of fiber per day
• Good sources include fruits, vegetables, whole grains, nuts, beans, and
seeds
Hunger vs. Appetite:
• Hunger- natural physical drive to eat, prompted by the body’s need for
food
• Ex: hearing your stomach growl, feeling weak and lightheaded
• Appetite- psychological (mind’s) desire, rather than the need, for food
• Ex: smelling cookies or brownies baking in the kitchen
• Ex: being stuffed on Thanksgiving but still wanting a slice or two of pie
• Many times appetite is stimulated by emotions (happiness, sadness, boredom)–
these habits of eating when you aren’t truly hungry can lead to weight gain
• If you are physically hungry, eat! Listen to your body.
Appetite
The Six Main Nutrients
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water
Examples of Each:
• Carbohydrates• Fats-
• Proteins• Vitamins• Minerals-
Calories per Gram
So which is the most calorically-dense? _______________
Calorie Recommendations:
Calories In Vs. Calories Out
• The more active you are, the more calories (fuel) you
need to be eating
• The less active you are, the less calories (fuel) you need
to be eating
• Should be a balance
• Check nutrition labels for calories, serving size, servings
per container, etc.
Are all fats created equal?
Types of Fats
• Unsaturated- Nuts, seeds, etc. Moderate amounts may lower your risk of
heart disease. GOOD.
• Saturated- Meat, dairy. Too much may increase your risk of heart disease.
OKAY IN MODERATON– seek lean or lower fat options.
• Trans- Formed when an ingredient is hydrogenated (which causes oil to
harden). Found in cookies, cake, baked goods, junk food, fast food, etc.
RAISES CHOLESTEROL IN THE BLOOD, INCREASING YOUR RISK FOR HEART
DISEASE. LIMIT trans fats in your diet.
Just remember to watch
your portion size, because
there are _____ calories in
just one gram of fat