Transcript nutrition - Solon City Schools

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