Transcript Nutrition Lesson / Microsoft PowerPoint 97

NUTRITION FOR
HEALTHY LIFE
What do we need for health?
Roles of Macronutrients
(Carbohydrates, Proteins, Fats)
Blood sugar levels and food
Healthy Sources of Macronutrients
Greek vs. Regular yogurt, White meat & fish vs. red meat, Natural vs Skippy Peanut
Butter, Protein powders??, Healthy meal/ snack ideas, show samples: chia seeds, rice
cracker,etc.
All Carbohydrates Not Equal
THE “OLD” FDA PYRAMID
THE NEW HARVARD
PYRAMID
1 packet of sugar = 4 grams
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Gatorade 20 oz.: 34 gms = 8.5 packs, 140 cal.
Sunkist orange 16 oz: 70 gms = 17 packs
Coke 16 oz bottle: 52 gm sugar= 13 packs, 190cal.
McD’s small coke= 40gms = 10 packs
“ “ large coke= 86 gms = 21.5 packs
Hype energy: 64 gm/ 8oz. = 16 packs
Arizona Iced Tea Lem. 24 oz.: 72 gms. =18 packs (270
calories)
 Mountain Dew 16 oz.: 61 gm sugar = 15 packs, 230 calories
• M. Maid Cranberry Grape 15.2 oz.: 72.2 gm = 18 packs, 270
calories, 25% juice
• Dunkin Frozen Coffee Coolata with Cream lg. 32oz.=800 cal.
• Dunkin Carmel Coffee Coolata with Skim, lg = 600 cal.
(show sample sizes)
EFFECTS OF SUGAR & SIMPLE
CARBOHYDRATES (Whites / nonwhole grains) ON THE BODY
• 1. Sugar quickly absorbed into blood
• 2. Body sends insulin boost
• 3. Blood sugar levels get a sudden plunge
• 4. Feelings of hunger, tiredness, lack of
focus, lethargy, moodiness result
• ***all happens very quickly
PICKING A HEALTHY
CEREAL
EACH SERVING SHOULD HAVE:
• 10 GRAMS OF SUGAR OR LESS
• AT LEAST 3 GRAMS OF FIBER
• AT LEAST 5 GRAMS OF PROTEIN
(If short in the area of protein, find a way to
add protein to your breakfast with options
such as: nuts, peanut or almond butter,
yogurt, chia seeds, egg,
TIPS ON PICKING A
HEALTHY CEREAL BAR
Is your snack bar a dud?
4 things to watch for
Avoid Highly processed ingredients. Make sure real foods are
high on the list, such as oats, raisins, blueberries, nuts, dates, and
dried cranberries.
Sugars. Less than 7 gms, In addition to processed sugars like high
fructose corn syrup, look out for multiple listings of sugars—including
honey or fruit concentrate—and artificial sweeteners, too.
Lots of fat. Less than half of the total fat in a bar should be the
saturated kind, 3 gm or less saturated. And avoid bars with partially
hydrogenated oil. It signals trans fat, which is linked to heart
disease.
Protein and Fiber: similar to cereal, you want at least 3 gm fiber
and more than 5 grams of protein.
NUTRITION TIPS: for disease
prevention and better health
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Read labels : for ingredients, sugar, sodium, etc.
Avoid excess sugar
Eat whole grains, at least ½ of all carbohydrates
Avoid saturated and trans fats
Eat foods containing healthy oils
(monounsaturated and polyunsaturated)
Snack on fruits and vegetables, they are loaded
with nutrients and most are low in calories
Make an effort to include a balance healthy fats,
proteins and whole grains in all meals / snacks
How do I get help to stay
motivated and on track with
healthy eating?
• Share info with parents or guardian
• Help with food shopping
• Plan ahead
• Use a nutrition app
• All recipes.com
NORMAL EATING IS…………..
• Normal eating is being able to eat when
you are hungry and continue eating until
you are satisfied. It is being able to
choose food you like and eat it and truly
get enough of it-not just stop eating
because you think you should.
NORMAL EATING IS……
• Normal eating is being able to use
some moderate constraint in your
food selection to get the right food,
but not being so restrictive that you
miss out on pleasurable foods.
Normal eating is giving yourself
permission to eat sometimes because
you are happy, sad or bored, or just
because it feels good. ©
NORMAL EATING IS…..
• Normal eating is three meals a day,
most of the time, but it can also be
choosing to munch along. It is
leaving some cookies on the plate
because you know you can have
some again tomorrow, or it is eating
more now because they taste so
wonderful when they are fresh.
NORMAL EATING IS……….
• Normal eating is overeating at times:
feeling stuffed and uncomfortable. It
is also undereating at times and
wishing you had more. Normal eating
is trusting your body to make up for
your mistakes in eating.
NORMAL EATING IS….
• Normal eating takes up some of your time
and attention, but keeps its place as
simply one important area of your life.
-fsu nutrition education course