Transcript Nutrition
NUTRITION BELL WORK: - L I S T T H E F O O D S Y O U AT E F O R S U P P E R L A S T NIGHT - D O Y O U F E E L T H AT Y O U M A D E G O O D NUTRITIONAL DECISIONS? - W H AT C O U L D H AV E Y O U C H A N G E D ? HISTORY Basic Four – 1956-1992 Food Pyramid – 1992-2005 My Pyramid - 2005-2011 My Plate – 2011- Now NUTRIENTS Substances in foods that your body needs in order to grow, have energy and stay healthy. 6 TYPES OF NUTRIENTS Carbohydrates Proteins Fats Vitamins Minerals Water CARBOHYDRATES - Starches and sugars that provide energy - Starches: rice, bread, pasta, potatoes, beans, and corn - Sugars: milk, fruit, honey - All other sugars are not needed for your body! PROTEINS - Used to repair body cells and tissues - Complete proteins: amino acids that are found in animal sources, such as meat, dairy products, and eggs - Incomplete proteins: amino acids that are found in plant foods, such as beans, nuts, and grains. FATS - Nutrients that supply energy, keep the skin healthy and promote normal growth. - Transport certain vitamins through the body and help build cell membranes. MORE FATS - Saturated Fats Solid at room temperature Butter, fats in meat and dairy products. NOT GOOD FOR YOU - Unsaturated Fats Liquid at room temperature Plant sources, vegetable oil, nuts, olives, and ovacados. GOOD FOR YOU VITAMINS Your body needs vitamins to produce energy, fight infections, and to help with other tasks. Vitamins can come from a natural source or an artificial source. MINERALS Nutrients that help strengthen bones and teeth Help keep your blood healthy Help keep the body’s organs working properly MORE MINERALS Calcium, Magnesium, Phosphorus Helps renew your bones. Iron Needed for making red blood cells WATER Helps with digestion, carries nutrients throughout the body, removes waste from the body and regulates body temperature. Drink 8-10 (8oz) glasses a day. FIBER The part of grains, fruits and vegetables that the body can’t break down. It moves waste out of your system and may also help prevent some diseases. CHOLESTEROL A waxy substance used by the body to build cells and other substances. Fat count should not exceed 30% of your diet. ABC’S OF GOOD HEALTH Aim for fitness -At least 60 minutes each day Build a Healthy Base - Eat a variety of healthy foods Choose Sensibly - Good nutrition means avoiding bad fats, sugars, salt and cholesteral. FOOD LABELS QUICK QUESTION Discuss with the person behind you what dinner both of you consumed last night. Discuss what exercise you did yesterday. WHAT IS A SERVING? Bread, Cereal, Rice and Pasta: 6-11 Servings/Baseball Fruit: 2 Servings/Tennis Ball Vegetables: 3-5 Servings/Tennis Ball Dairy: 2-3 Servings/4 Dice Meat , Beans, Eggs, Nuts: 2-3 Servings/Deck of Cards Fats, Oils, Sweets: Few Servings if any/Match Book 3 BIG OF 5 SMALL? Its all about preference 3 Big – Tend to overload 5 Small - ENERGY ALL DAY LONG START SMART Breakfast is the most important meal of the day. You need energy (food) when you wake up Make sure you get carbohydrates and protein CALORIE Unit of energy that is burned with physical activity. When we talk about calories in food…we are talking about the energy producing potential of that food. Calories turn into fat if you do not use them. ACTIVITY/CALORIES BURNED IN PER HOUR Washing dishes – 100 Calories Laundry – 100 Calories Walking Up Stairs – 400 Calories Taking a Bike Ride – 280 Calories Raking Leaves – 220 Calories Ballroom Dancing – 150-310 Calories Cooking – 180-200 Calories Walking Slowly (2.5 MPH) – 210-230 Brisk Walking (4 MPH) – 250-345 Aerobic Dancing – 480-625 Swimming – 480-625 BODY IN BALANCE Physical Activity (PA)–Any body movement that results in using energy Calorie (food)- Unit of energy that is burned with physical activity. Food > PA = Gain Weight Food< PA = Lose Weight Food = PA = Maintain Weight