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Eating Healthy
• You are What You Eat
• Healthy Consumption
• Managing it all
What does it mean …
If your body could talk what would it say about you?
You are what you eat has some tough realities. Startling to
imagine the possibilities?!
Put simply, healthy eating is the key to wellbeing. We
all have up to 100 trillion cells in our bodies, each
one demanding a constant supply of daily nutrients in
order to function optimally. Food affects all of these
cells, and by extension, every aspect of our being:
mood, energy levels, food cravings, thinking
capacity, sleeping habits and general health.
If your body could talk what
would it say about you?
Tell us …
Do they?
Let’s Compare …
Healthy Diet
• Whole foods
• Balanced diet
• Healthy foods
• Nutrient dense
Unhealthy Diet
• Processed foods
• Diet lacking substance
• Junk food
• Empty calories
Whole Foods
Refers to foods that are in their natural state. Food that is
intact with all of it’s vitamins, minerals and other nutrients.
Foods that are unprocessed, untreated and organic that we
find in nature.
Processed Foods
Refers to foods that are packaged in boxes, cans or bags. These
foods are processed extensively to be edible and are not found in
nature. In the processing foods loose their nutritional value as well
as contain additives, artificial flavorings and other chemical
A Balanced diet
Refers to getting the right types and amounts of foods and
drinks to supply nutrition and energy for maintaining body
cells, tissues and organs and for supporting normal growth
and development.
To achieve a balanced diet means eat a variety of foods.
A Diet lacking Substance … realities
Unwise diets are killing more people than anything else –
including smoking, drinking and drug use
Fast food and convenience food consumption, snacking, soft
drink use all have increased
Americans do not meet the RDA’s for nutrients yet they
exceed their caloric requirements
Healthy Food does a Body Good … realities
Evidence suggests regularly eating well-balanced meals
contributes to sustained weight maintenance, a better mood,
increased energy levels, promotes good sleep, positive
inspiration and potential for a heightened quality of life.
Healthy eating prevents reduce the risk of developing chronic
Junk Foods
Refers to foods that are are high in calories and have very little
nutritional value. They are processed foods that contain high
levels of sugar and fat. They are low in satiation value –
people don’t feel full when eaten and high in the “Bliss Factor”.
They are deliberately designed to be highly addictive.
Nutrient Dense Foods
Are a rich source of nutrition. A food is more nutrient dense
when the level of nutrients is high in relationship to the number
of calories it contains. These powerhouse foods pack a
concentrated amount of valuable nutrients.
By eating these foods people get all the essential nutrients
needed for excellent health for the least number of calories.
Empty Calories (calorie dense foods)
Are foods that contain large amounts of calories with no
nutritional value.
Empty calorie food are made from processed foods containing
solid fats and added sugars.
These foods leave a person more hungry, no energy, can lead
to weight gain, obesity, diabetes and depression
So What is …
Eating Healthy
Begins with you
Is one healthy choice at a time
Need to eat a variety of food
Is about a well balanced diet
All about mathematics
Ever heard of “comfort food”?
Healthy consumption happens in
several ways;
Let’s learn how to make healthy
choices …
• Food Groups
• Nutrients
• Food Pyramid and
• Caloric intake
• Caloric output
• Eating behaviors
It’s all about Variety
Food Groups
• Building blocks for a
healthy diet
• Base on the Dietary
Guidelines for Americans
• Organized into 5 groups
• Fruits
• Vegetables
• Grains
• Dairy
• Proteins
• Regulate body functions,
build new tissue, repair
damaged cells and produce
• Organized into 7 groups
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Water
• Fiber
Food Groups
Fruits Group
• Good source of vitamins, minerals and
• Nutrients; carbohydrate, vitamins, minerals
and fiber
• Provides body with energy
• Choose a variety of colors
• Portions; fill 1/4 of your plate with fruits or
4 – 5 servings a day
Fruit Group
Types of foods
Vegetables Group
• Good source of
vitamins, minerals and
• Nutrients;
carbohydrates, vitamins,
minerals and fiber
• Provides body with
• Choose in a variety of
• Portions; fill 1/4 of your
plate or 4 – 5 servings
Vegetable Group
Types of foods
Grains Group
• Good source of vitamins, minerals and
• Nutrients; carbohydrates, vitamins,
minerals and fiber
• Provides body with energy
• Eat whole grains
• Portions; fill a ¼ of your plate or
4 – 5 servings per day
Grains Group
Types of foods
Protein Group
• Good source of vitamins
and minerals
• Nutrients; protein and fat
• Helps form bones,
muscle, blood and body
tissues and repair
• Eat lean meats
• Portions; fill a ¼ of your
plate or 6oz per day
Protein Group
Types of foods
Dairy Group
• Good source of minerals calcium,
potassium and vitamin D
• Nutrients; protein and fat
• Builds strong bones
• Consider 1 – 2% fat content
• Portions; 2 – 3 servings per day
Dairy group
Types of foods
• Carbs are a great source of quick energy
• Body uses carbs to make glucose (sugar)
which is fuel to keep everything going
• Simple carbs; sugars from fruits and dairy
or sweets, used first
• Complex carbs; starches from grains, rice,
pasta, feel full, reserves stored
• Fiber; aids with digestion
• Daily intake; 45 to 65 % of daily calories
Carbohydrates – food sources
Dense sources (complex carbs) – macronutrients
White, sweet potatoes
Root veggies
Jicama (raw)
• Fats provide energy,
form cells and
hormones, regulate body
temperature and protect
organs and nerves
• Unsaturated fats; liquid,
healthy fats
• Saturated fats; solid,
watch intake
• Trans fat; processed
and added to foods
• Cholesterol; waxy fatlike
substance needed for
cells, nerves, hormones
and digestion. Made by
body; watch intake
• Daily intake; 20 – 25% of
daily calories
Fats – sources of food
Good sources – macronutrients
Pasture, grass feed Meats
Full fat dairy; butter
Nuts and seeds
Fats as oils – food sources
Good Saturated Fats/oils
Good Unsaturated fats/oils
Coconut oil
Palm oil
Whole milk
Well-raised animal sources
of fat
Olive oil
Sesame oil
Flax seed oil
Nut and seeds oils
• Proteins grow and repair body tissues,
also a source of energy
• Amino acids; diet needs to supply 9 of 20
essential amino acids
• Complete protein; from animal sources
(contains essential amino acids)
• Incomplete protein; from plant sources
(lacks essential amino acids)
• Daily intake; 10 – 35% of daily calories
Proteins – food sources
Good sources – macronutrients
Chicken, Turkey
Game meats
Nuts and seeds
• Organic; made by plants
and animals
• Helps with chemical
reactions in body, keeps
bones strong, vision clear
and skin, nails and hair
• Fat soluble; stored in body
and include Vitamins A, D ,
E and K
• Water soluble; not stored
and include B vitamins
and Vitamin C
• Antioxidants; keep cells
healthy and help with
prevention of cancer
• Daily intake; small
amounts through foods
Vitamins– food sources
Supportive Vitamins – micronutrients
Vitamin A; liver, eel, butter, orange and green veggies, fruits
Vitamin B Complex; liver, chicken, tuna, lamb, salmon, egg yolks, good dairy,
Vitamin C; beets, bell peppers, garlic, lemons, Brussels sprouts, cauliflower,
broccoli, greens, spinach, strawberries, citrus fruits
Vitamin D; egg yolks, fish, butter,
Vitamin E; olive oil, pecans, spinach, broccoli, Brussels sprouts
Vitamin K; spinach, greens, broccoli, Brussels sprouts, cabbage
• Inorganic; comes from the earth
• Help regulate body’s processes; building
bones, making hormones, transmitting
nerve impulses and regulating heartbeat
• Macrominerals; need in large amounts
(calcium, phosphorus, magnesium,
sodium, potassium, chloride and sulfur)
• Trace minerals; need in small amounts
(iron, manganese, copper, iodine, zinc,
cobalt, fluoride and selenium)
Minerals – food sources
Supportive Minerals – Micronutrients
Calcium; leafy green veggies, butter, good dairy
Iron; red meats, white meats, seafood, green leafy veggies
Magnesium; kale, green leafy veggies, beets, pumpkin seeds
Phosphorus; meat, dairy, fish
Potassium; asparagus, avocado, spinach, swiss chard, papaya, banana,
melons, nectarines, citrus, yams
Selenium; eggs, brazil nuts, red swiss chard, turnips, garlic
Zinc; oysters, shellfish, lamb, red meat, pumpkins seeds
• Water is the most
important nutrient
• The body is made up of
55 – 75% water
• It is required in amounts
that exceed the body’s
ability to produce it;
need fresh supplies
every day
• Water maintains body
metabolizes body fat,
aids in digestion,
lubricates and cushions
organs, transports
nutrients and flushes
toxins from body
• Daily intake; 64 oz. per
Water – sources
Good sources
Drinking water
Herbal teas
• Your body cannot digest fiber.
That is what makes it so
• Soluble fiber helps slow down
your digestion. Helps you feel
full longer. Helps with weight
• Insoluble fiber helps adds bulk
to your stool and helps move
food through your digestive
tract quicker.
Fiber helps with . . .
• blood sugar control
• heart health
• reducing risk of stroke
• weight loss and
• skin health
• a bunch of digestive
Sources of Fiber
Beans, think 3 bean salad
Whole grains; whole wheat bread and pasta kind
Brown rice; not much in white rice
Popcorn; yummy snack too
Nuts; almonds, pecans and walnuts the best
Baked potato with the skin; skin’s the best part
Berries; all those seeds plus the skin
Bran cereal or anything with 5 grams or more of fiber
Oatmeal; pile on the goodies
Vegetables: the crunchier the better
Balancing your Diet
Food Pyramid
• Developed by USDA
• Helps people plan meals
and snacks
• Groups foods by types
• Helps with portions
• Width of band indicates
how much to eat daily
MyPlate from ChooseMyPlate
• Replacing the Food
Pyramid; new symbol for
healthy eating
• Eat less of some foods;
more of others
• Easier for people to
manage portions of food
Food Pyramid
Based on Food Groups; band width indicates how much to eat,
pictures represent kinds of food. The Food Pyramid guide becomes
a Plate.
Based on Food Groups; fill plate with each food group for every
It’s all in the Mathematics
calories in vs calories out
Calorie input
Calorie output
• what you eat converts to food
energy used
• nutrients used first
• excess is stored
• weight is gained if more
calories consumed than used
• food is fuel for body function
and activity
• Higher % of muscle tissue =
higher calories burned
• weight is lost if more calories
used than consumed
Comfort in Foods
Eating Behaviors; we turn to food when
• all kinds of moods or feelings (anxious, worried, frustrated,
depressed, upset)
• when stressed
• bored
• to fill voids
• life feels out of control
• coping mechanism
• associate with sweet memories; celebrations
Benefits of Healthy Eating
• There is substantial evidence that a balanced diet can contribute to
the prevention of many chronic diseases
By making smart food choices, you can help reduce your risk for:
Heart disease
Type 2 Diabetes
High blood pressure
Dental cavities
Some cancers
Osteoporosis (bone loss)
Continued Benefits
• A healthy diet provides:
• energy
• promotes good sleep
• gives body what it needs to be
• healthy
• strong
• active
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