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Eating Healthy • You are What You Eat • Healthy Consumption • Managing it all What does it mean … YOU ARE WHAT YOU EAT? If your body could talk what would it say about you? Whoa! 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 ingredients. 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 diseases. 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 … HEALTHY CONSUMPTION 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 ChooseMyPlate • 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 Nutrients • Regulate body functions, build new tissue, repair damaged cells and produce energy • Organized into 7 groups • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water • Fiber Food Groups • • • • • Fruits Vegetables Grains Dairy Proteins Fruits Group • Good source of vitamins, minerals and fiber • 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 fiber • Nutrients; carbohydrates, vitamins, minerals and fiber • Provides body with energy • Choose in a variety of colors • Portions; fill 1/4 of your plate or 4 – 5 servings Vegetable Group Types of foods Grains Group • Good source of vitamins, minerals and fiber • 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 Nutrients • • • • • • • Carbohydrates Fats Proteins Vitamins Minerals Water Fiber Carbohydrates • 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 Plantain Yam White, sweet potatoes Squashs Onion Beets Carrots Root veggies Jicama (raw) Khlrabi Pumpkin Grains Legumes Fats • 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 Seafood Full fat dairy; butter Eggs Nuts and seeds Fats as oils – food sources Good Saturated Fats/oils Good Unsaturated fats/oils Coconut oil Palm oil Whole milk Butter Well-raised animal sources of fat Olive oil Sesame oil Flax seed oil Nut and seeds oils Avocado Proteins • 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 Beef Chicken, Turkey Pork Game meats Jerky Seafood Eggs Nuts and seeds Vitamins • Organic; made by plants and animals • Helps with chemical reactions in body, keeps bones strong, vision clear and skin, nails and hair healthy • 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 consumed 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 Minerals • 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 • 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 temperature, metabolizes body fat, aids in digestion, lubricates and cushions organs, transports nutrients and flushes toxins from body • Daily intake; 64 oz. per day Water – sources Good sources Drinking water Fruits Vegetables Dairy Meats Soups Juices Herbal teas Fiber • Your body cannot digest fiber. That is what makes it so useful. • Soluble fiber helps slow down your digestion. Helps you feel full longer. Helps with weight control. • 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 management • skin health • a bunch of digestive issues 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 groups 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. ChooseMyPlate Based on Food Groups; fill plate with each food group for every meal 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 • Obesity • 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 Template Provided By www.animationfactory.com 500,000 Downloadable PowerPoint Templates, Animated Clip Art, Backgrounds and Videos