Transcript Nutrition P P2012 NutritionPP2012x

(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
(*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
(*BMI 30, or ~ 30 lbs overweight for 5’4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
≥25%
http://www.cdc.gov/obesity/data/trends.html#State
http://www.nhlbisupport.com/bmi/
To
calculate BMI: weight divided by
height squared x 703
ex: 127/64squared (4,096) x 703= 21.79>22 BMI
BMI
Obesity Class
Underweight
<18.5
Normal
18.5-24.9
Overweight
25.0-29.9
Obesity
30.0-34.9
I
Very Obese
35.0-39.9
II
Extreme Obesity
≥40.0
III
30 min. of daily exercise
Orange – grains
Green – vegetables
Red – fruits
Yellow – oils
Light blue – milk
Purple – meats and beans
60 Minutes of
Daily Exercise!
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Add More Vegetables to Your Day
Focus on Fruits
Make Your Grains Whole
Got Your Dairy Today?
With Protein Foods, Variety Is Key
Build a Healthy Meal
Be a Healthy Role Model for Children
Cut Back on Sweet Treats
Cut Down on Salt and Sodium
Eat Seafood Twice a Week
Use SuperTracker Your Way
Enjoy Your Food, But Eat Less
https://www.choosemyplate.gov/SuperTracker/default.aspx
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What does 5-2-1-0 stand for?
Aim for 5 servings of fruits & vegetables
every day
Aim for 2 or less hours of recreational
screen time every day
Aim for 1 hour or more of physical activity
every day
Aim for 0 drinks with added sugar every
day
Eat Smart,
Play Hard,
and Learn!
For the
Health of
Fit!
..\Eat.mp4
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1 slice of bread, 1 cup of cereal, ½ cup rice= 1 oz. each
(the box will tell you how much is in 1 oz.)
Any food made from wheat, rice, oats, cornmeal, barley,
bread, pasta, oatmeal, breakfast cereals, tortillas, grits.
Couscous and quinoa (other types of grains)
Large bagels= total grains for the day! (3 slices of bread)
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Any vegetable or 100% vegetable juice (4 oz), i.e. 2 cups of
raw leafy greens.
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Vegetables may be raw or cooked; fresh, frozen, canned, or
dried/dehydrated; whole, cut-up, or mashed.
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Organic, locally grown, raw veggies are the best!
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Any (medium) fruit or 100% fruit juice (4 oz=1/2 cup)
counts as part of the fruit group. Fruits may be fresh,
canned, frozen, or dried (1/2 cup), whole, or pureed.
Organic, locally grown, raw fruit is the best!
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Oils are fats that are liquid at room temperature, like the
vegetable oils used in cooking (olive oil is best).
Most Americans consume enough oil in the foods we eat:
vegetables and fish.
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All milk products and many foods made from milk are
considered part of this food group. Fat-free or low-fat is
best!
Milk (1 cup/8 oz. , cheese (2 thin slices of cheese - white
cheese has less fat and higher in calcium), ½ cup low-fat
cottage cheese, ½ cup lo or non-fat plain yogurt.
Foods made from milk that retain their calcium content are
part of the group
Foods made from milk that have little to no calcium, such
as cream cheese, cream, and butter, are not.
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All foods made from meat, poultry, fish, dry beans
(legumes) or peas, eggs, nuts, and seeds are considered
part of this group.
Dry beans (legumes) and peas are also part of the
vegetable group
(4 oz. of meat=approximately the palm of your hand)
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At least 30 minutes of cardio with 30 minutes of strength training:
Playing Sports (Soccer, Basketball, Football, Wrestling, Baseball, Tennis)
Dancing, Walking, Jogging, Hiking, Skiing, Biking, Gymnastics, Swimming
Lifting Weights, Circuit Training, Yoga, Pilates, BootCamp, Kickboxing, Zumba
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Food recommendations are made using a
2000 calorie diet as the standard.
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All nutrients listed on food labels are based
on the government-based 2000 calorie
intake.
To calculate your daily calories
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For sedentary people: Weight x 14 =
estimated cal/day
For moderately active people: Weight x 17 =
estimated cal/day
For active people: Weight x 20 = estimated
cal/day
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Unit of energy: a unit of energy equal to 4.1855 joules,
originally defined as the quantity of heat required to raise
the temperature of 1 g of pure water by 1º C.
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Unit of food energy: a unit of energy-producing potential in
food, equal to one large calorie.
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Carbohydrates- 4 calories per gram
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Proteins- 4 calories per gram
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Fats- 9 calories per gram
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
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Energy component of diet: an organic compound derived
from carbon, hydrogen, and oxygen (CHO) that is an
important source of food and energy for humans and
animals. Sugar, fruit, starch, fiber and cellulose are
carbohydrates.
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Food containing carbohydrates: bread, cereal, pasta,
oatmeal, potatoes, vegetables, beans, fruits
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We need to eat a combination of simple* and complex
Simple- digest quick: sugar, honey, milk, *fruits are the best
source
Complex- digest longer: grains, breads, pasta, vegetables,
legumes (soy, kidney, pinto and lima beans, lentils),
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Provide essential fatty acids: Growth and healthy skin
Saturated- BAD! animal, palm, processing adds more
saturated fat (margarine)
Unsaturated- GOOD! Polyunsaturated- Omega 3 & 6, flax
seed oil, vegetable oils: corn, cottonseed, and soybean oil.
Monounsaturated- avocados, peanuts, almonds, & olive oil
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Digestive tract and respiratory system- birth defects, night
blindness
Broccoli
Cantaloupe
Carrots
Jalapeno Peppers
Parsley
Squash
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Important for bones, bone renewal, teeth, weak muscles,
spasms, cramps, depression
Cholesterol from eggs and sunlight are needed to make
Vitamin D
Most is made in the body
Fish liver oils, seafood, fortified dairy products
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a powerful biological antioxidant- protects cells
Almonds
Broccoli
Mango
Spinach
Sunflower Seeds
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controls blood clotting
essential for synthesizing protein in the liver
Artichokes
Cabbage
Cauliflower
Celery
Pistachio nuts
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a soft, fat-like, waxy substance found in the bloodstream
Produces cell membranes and hormones
Body makes some
Animal products- meat, fish, poultry, butter, cheese
Too many saturated fats produces more cholesterol
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HDL: High Density Lipids- GOOD- >35mg/dL
protects arteries
carries cholesterol away from arteries
reduces risk of heart attack
LDL: Low Density Lipids- BAD- <200mg/dL clogs arteries
Eat foods low in saturated fats
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CHOLINE DOES A BRAIN GOOD
An essential nutrient, choline plays an
important neurological role in the
development brain and memory functions.
It has also been found that prenatal
deficiencies of choline have a negative impact
on the development of areas of the brain
related to learning and memory.
With 125 mg of choline, one egg provides at
least 22% of an adult’s daily requirement.
213 mg of cholesterol (200-400 RDA) only
yolk
4.5 grams of fat,
Great source of protein, Vit A, and folate
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Are made of chains of building blocks: amino acids-20 total9 come from the foods we eat, the rest we make if we eat
enough protein
Builds and maintains all body tissues, amino acids,
enzymes, hormones, and antibodies>all help to control
biochemical reactions
Not a good source of energy
Milk, dairy products, eggs, meats, beans, nuts, and some
vegetables
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Vitamin C- infection, connective tissue, heals wounds,
strengthens vessels: citrus fruits
Niacin- synthesizes fat, tissue repair: liver, wheat germ,
eggs, fish
Vitamin M/B9: folacin,folic acid, folate)- produces RNA/DNA
and normal blood cells: liver, nuts, green veg, OJ, eggs
Pantothenic acid- breakdown of carbohydrates, fats,
proteins, synthesis of hormones: liver, kidney, whole grain
cereals, breads, green veg.
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Vitamin B1 (thiamine)- changes glucose into energy, helps
prevent nervous irritability: whole grains, nuts
B2 (riboflavin)-metabolizes carbs, fats, proteins: green leafy
veg, cheese, eggs
B6- essential to amino acids: wheat bran, meats,
vegetables
B12 (cyanocobalamin)- production of red blood cells: meat,
liver, eggs
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Calcium- building materials for bones, teeth: dairy products,
veggies, apricots
Phosphorus- combines with calcium- acid balance: beans,
peas, broccoli
Iron- part of the cellular respiration, resistance to infection:
liver, peanuts, shellfish
Magnesium- enzyme activator, carbohydrate metabolism:
almonds, seeds, seafood
Sulfur- builds hair, nails: nuts, oatmeal, cheese
*Electrolytes- become electrically
charged together, when in balance
regulates fluids and acids in the body
 *Chloride>
together form table salt
 *Sodium> “
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 *Potassium> *bananas, oranges, prunes, meats
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Manganese- growth for bone tissue: whole grains, nuts
Copper- young red blood cells: lentils, parsley
Zinc- hormone insulin: shellfish, eggs
Cobalt- part of Vit B12: meats, milk
Fluorine- teeth development: drinking water in some areas
Molybdenum- uric acid: legumes, whole grains
HIGH IN: Potassium, Vit C, Vit B-6, Fiber, Manganese
Sore muscles
Regulates blood pressure
Decreases risks of strokes
Anemia- low iron
Brain power- more alert
Heartburn
Temperature control- poor circulation
Seasonal affective disorder- depression
PMS
Stress
Ulcers
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The most essential nutrient!!!
Human body is 2/3 water
Water carries nutrients and transports wastes
Lubricates joints, mucous membranes
Food supplies water also: fruits, veggies, milk are 75%,
meat- 50%, grains about 10% water
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8- 8oz.(8 cups) glasses per day!!!!!!!
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Variety of foods: eat more dark green
and orange veggies, bananas, fruits, garlic, herbs, spices
Limit fats, salt, sugar, fast foods
Go low or fat-free on milk products
Lowfat and lean meats-fish: bake it, broil, not fry
Beans, nuts, seeds
Focus on quantity of servings (cups, ounces, Tablespoons)
Exercise daily- 60 minutes!
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www.ChooseMyPlate.gov
www.Cruzinpassport.com
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EAT SMART, PLAY HARD, AND LEARN!
Eat Smart, Play Hard, and Learn! “5 2 1 0”
Bye! Bye! Donut Man!!!