Transcript Nutrition - pantherhealth

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Respond to this statement – The food
you eat affects your health and quality
of life.
Nutrition – what does it mean?
 The process by which your body takes in
and uses food.
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What are nutrients?
› They are substances in food that helps your
body needs to grow, to repair itself, and to
supply you with energy.
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What are calories?
› They are units of heat used to measure the
energy your body uses and the energy it
receives from food.
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People eat for 2 reasons
› Hunger – natural physical drive to eat, prompted
by the body’s need for food.
› Appetite – is the psychological desire for food
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What is the difference between the 2?
Food and emotions – emotional eating
 Food and environment
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› Family and culture, friends, time and $$,
advertising
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Nutrients perform specific roles in
maintaining your body’s functions
› Energy sources
› To heal, and build and repair tissue
› To sustain growth
› To help transport oxygen to cells
› To regulate body functions
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Carbohydrates
› Simple – sugars, fructose and lactose
› Complex – starches – long chains of sugars
linked together. Ex - grains
› Fiber – tough complex carb that body can’t
digest. Moves waste though the digestive
system. Fiber sources?
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Your body uses carbs by breaking them
down into their simplest form which is
glucose and this is what your body uses for
energy
Proteins – nutrients the body needs to
build and maintain its cells and tissues
 Are the basic building block to of all
body’s cells.
 Although protein doesn’t supply energy
to your body as quickly or easily as carbs
do, it can be used as an energy source
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Your body needs a little fat in order for it to
function properly – although there are
healthier fats that you should choose
 Types of fats
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› Unsaturated – vegetable oils, nuts and seeds
tend to contain larger amounts of unsaturated
fats. Eating these in moderate amounts may
lower your risk of heart disease
› Saturated – most commonly found in animalbased foods such as meat and dairy products.
Consuming too many may increase your risk for
heart disease
› Trans fats – these are formed by a process
called hydrogenation, which causes
vegetable oil to harden. As it hardens, the
fats become more saturated. Trans fats can
be found in stick margarine, many snack
foods, and packaged baked goods
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Fats for energy – we do get energy from
fat. Essential fatty acids are important to
brain development, blood clotting and
controlling inflammation. The also
maintain healthy hair and skin.
Calories from fat that are not used are
stored in the body as body fat
 You should have some fat on your body,
but too much can lead to heath problems
 Cholesterol – a waxy, fatlike substance in
the blood
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› It is needed to create cell walls, certain
hormones and vitamin D. However excess and
build up in your arteries and lead to heart
disease
Vitamins – compounds found in food
that help regulate many body processes
 Minerals – elements found in food that
are used by the body.
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› The body cannot produce them so it must
get them from food
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Essential for most body functions
› Moving food through digestive system
› Digesting carbs and protein and aiding other
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chemical reactions in the body
Transporting nutrients and removing wastes
Storing and releasing heat
Cooling through perspiration
Lubricating the joints
Cushioning eyes, brain and spinal cord
9 cups for girls
 13 cups for boys
 Also depends on activity level
 Lots on water in foods
 If you wait until you are thirsty, you’ve
waited too long-you are already
dehydrated
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Make smart choices from every food
group
 Find your balance between food and
activity
 Get the most nutrition out of your calories
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How and why is MyPlate
composed the way it is?
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Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread, and
frozen meals ― and choose the foods with lower
numbers.
● Drink water instead of sugary drinks.
http://www.youtube.com/watch?v=IJn
GFacO3Vs
 What are they and how many servings
should you get in each?
 Eat the colors of the RAINBOW!!
 What is the part of the pyramid that is
often forgotten?
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Servings
› 6 servings from the bread, cereal, rice, and
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pasta group.
3 servings from the vegetable group.
2 servings from the fruit group.
2 servings from the milk, yogurt, and cheese
group.
2 servings from the meat, poultry, fish, dry
beans, eggs, and nuts group.
• Replaces old bone, muscle, skin,
and blood tissue.
• Reduces risk of developing illnesses.
• Reach optimal growth physically
and mentally.
• Obtain energy.
Nutrient dense food – have a high ratio
of nutrients to calories
 Carrots vs Bag of chips
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› Same amount of calories in 1 serving, but the
carrot has more nutrients in it than the chips
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Moderation is the key to any healthy
lifestyle
Breakfast
 Lunch
 Supper
 Why?
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What are some examples of healthy
snacks?
› What do these healthy snacks do for you?
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Watch portion sizes – splitting with a friend.
Portions sizes have increased over the
years. Take leftovers home
Pay attention to how foods are prepared –
fried, grilled, baked broiled
Add fresh veggies/fruits – salad bar, ask
waiter to bring extra lettuce/tomato on the
side
Go easy on toppings – high fat sauces
quickly add up – mayo, dressing, ask for
lighter version
Don’t drink your calories – water vs soda
Pay attention to serving sizes
 Bowl of cereal example
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Free – food contains none, or an
insignificant amount, of a given
component: fat, sugar, saturated fat, trans
fat, cholesterol, sodium, or calories
 Low – you can eat this food regularly
without exceeding your daily limits for fat,
saturated fat, cholesterol, sodium, or
calories
 Light – a food labeled as “light” must
contain 1/3 fewer calories, ½ the fat, or ½ of
the sodium of the original version
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Reduced – food contains 25% fewer
calories or 25% less of a given nutrient
than the original version
 High – food provides at least 20% of daily
value for a vitamin, mineral, protein, or
fiber
 Healthy – must be low in fat and
saturated fat and contain limited
amounts of cholesterol and sodium
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