Miss Lawley

a simple circle divided into quadrants that contain fruits, vegetables, protein and grains

Replaced the USDA's food pyramid, which has been around in various forms since 1992.

Think of your plate as a pie chart:

50% of your plate should be filled with vegetables and fruits rich in vitamins and minerals25% of your plate should be filled with LEAN proteins 25% of your plate should be filled with COMPLEX carbohydratesA side of milk (1 serving + 8 oz)

What is nutrition? What does nutrition mean to

you?

Nutrients: Food substances required for the growth and maintenance of your cells

6 groups of nutrients: Carbohydrates Proteins Fats Vitamins Minerals Water

Nutrients that supply you with ENERGY/Calories

Fats – 9 calories per gramCarbohydrates – 4 calories per gramProteins – 4 calories per gram

Nutrients your body NEEDS but do NOT supply energy/calories:

VitaminsMineralsWater

Calories are used to create energy and keep the body’s ability to do regular activity.

Calories are a unit of energy. A calorie is the amount of energy needed

to increase the temperature of 1g of water 1 degree Celsius.

Calories are found in food (MACROnutrients).

Everyone NEEDS a different amount of calories (energy) to survive.

The minimal amount of calories needed to survive (BMR) depends on your age, gender and weight.

BMR is the minimal amount of calories your body would need to survive if you laid in bed all day (or just simply at rest).

The bigger your muscles the faster your BMR will be, thus breaking down calories at a faster pace. Muscle tissue (muscle cells) use more calories than fat tissue (fat cells)

1. Convert body weight into KGs:150 pounds / 2.2 = 68 KGs

2. Multiply KGs by 24:68 KGs * 24 hours =

1,632 calories/day burned while at rest

Reading food labels can help you determine how nutritious a food it.

In fact, according to law manufacturers must now use a standard format for food labels.

California restaurants with 35 or more locations are obligated by law to clearly present the nutrition information for their food.

Fat Free: less than .5 grams of fat Low Fat: 3 or less grams of fat per serving

Be careful of the above two – likely means added sugar to retain flavor

Lean: Less than 10 grams of fat, 4 grams of saturated fat, and 95 milligrams of cholesterol

Light (lite): 1/3 fewer calories or ½ the fat of the other version

Cholesterol Free: less than 2 milligrams of cholesterol and 2 or less grams of saturated fat per serving.

Carbohydrates

Proteins

Fats

Main source of energy. Foods include:• Grains• Vegetables• Fruit• Pasta• Potatoes• Sugar

USDA (United States Dept. of Agricultural) recommends that the majority of your daily calorie consumption come from Complex Carbs 50-60% of your day’s calories

Carbohydrates are your main source of energy!

Simple Carbs: Should account for 15% or less of total calories in your

diet Simple carbs are found in candy, pastries, soda, etc.

Complex Carbs: Most of the carbs should be complex These include whole grain bread, veggies, and grain Nutritionally Dense- meaning they contain large

amounts of nutrients

VS.

ALSO known as ENERGY!! Most of the carbohydrates you eat should be

complex They’re more nutritionally dense because they

provide LARGE amounts of nutrients Complex carbohydrates include grains, vegetables,

fruits, whole wheat pasta, potatoes, brown rice, etc.

Fiber is a type of complex carbohydrate Body cannot digest Body needs 20-25 grams per day Examples include leaves, stems, whole

grain cereal, nuts Fiber helps you avoid intestinal problems Recent research has shown that it may

help reduce you chance of developing cancer.

Simple carbohydrates should only account for no more than 15% of your caloric intake

Simple carbohydrates include: table sugar, candy bars, fruit juice, soda, refined pasta and white bread to name a few

Proteins are the group of nutrients that builds, repairs and maintains body cells

Proteins are the building blocks of the body Provide some energy, but not as much as

carbohydrates (though they have the same number of calories per gram – 4)

Should be 12-15% of calories If more protein is consumed than the body

needs, the extra calories are stored as body fat.

During digestion, your body breaks down proteins into simpler substances called amino acids.

Your body manufactures 11 of the 20 existing amino acids. Your must obtain the other 9 amino acids from food

Known as the Essential Amino Acids

Foods with all 9 essential amino acids are known as complete proteins Ex. Animal Sources (Meat, eggs, fish)

Foods with only some of the essential amino acids are known as incomplete proteins. Ex. Beans, nuts, rice.

* People who don’t eat meat must eat a variety of incomplete proteins in order to get all of the essential amino acids in their diet!

Include foods with all 9 essential amino acids

Foods include: meat, milk products, fish, and products that come from animals

Include foods with only some of the 9 essential amino acids

Foods include: beans, lentils, nuts, rice and certain plants

The most concentrated form of energy

Dissolve certain vitamins and carry them to the cells of the body

Good = Unsaturated Bad = Saturated Ugly = Trans You NEED a combination of

unsaturated and saturated fats!

Fats are in animal products and in someplant products, such as nuts and vegetableoils.

Help with growth andrepair of cells

Enhance flavor and texture of foods

Liquid at room temperature

Foods include: sunflowers, corn, soybeans, olives, almonds and peanuts

Solid at room temperature

Foods include: butter, lard, and meat fats

Saturated Fats Solid at room

temperature Come mostly from

animal products Lard, butter, milk,

and meat fat Typically less

healthy than unsaturated fats

Unsaturated Fats Liquid at room

temperature Come mostly from

plants Sunflowers, corn,

soybeans, olives, peanuts

Fish also produce unsaturated fats in their cells.

Transfatty Acids a.k.a. Trans Fat Made from unsaturated fats such as

vegetable oils using a process that makes them solid at room temperature

Ex. Margarin

French Fries are high in Trans Fat

Good=HDL and Bad=LDL Found in foods such as meat Humans produce their own cholesterol Saturated fats contain more bad

cholesterol where unsaturated fats contain good cholesterol

HDL helps move bad cholesterol out of the human body

High cholesterol is associated with heart disease and hardening of the arteries

A waxy, fatlike substance found in the saturated fats of animal cells, including those of humans.

You consume cholesterol in foods that are high in saturated fats.

People who consume more saturated fats and trans fat produce more cholesterol.

High levels of cholesterol in your blood can contribute to heart disease.

Minerals Calcium, Sodium, Potassium, etc.

Vitamins A, B, C, D, E, etc.

Water

Minerals Vitamins Water No calories, thus they provide no energy, but

still play a vital role in staying fit and healthy. Called MICROnutrients because the body needs them in small amounts compared to carbs, proteins and fats AND you don’t getenergy from them.

Regulate the activities of cells A balanced diet will provide the proper

amount of minerals Too much of one mineral can be

poisonous Examples:

CALCIUM: Interferes with some medications MAGNESIUM: Depletes the body of calcium

and phosphorus ZINC: Deplete the body of copper

Help regulate the activities of cells Come from elements in the earth’s crust.

The are present in all plants and animals. You need 25 different minerals in varying

amounts. With a balanced diet, you will be getting

the proper amounts of minerals.

Calcium: building and maintaining bones. Milk, cheese, yogurt

Iron: proper formation and functioning of your red blood cells.

Meat, Poultry, Fish, Spinach

Builds and maintains bone density Due to hormones, at about age 55,

women will have much larger bone loss compared to men

OSTEOPOROSIS: a condition in which the bones become porous and break easily

Eating foods rich in calcium, resistance exercise and weight bearing exercise will reduce the risk of osteoporosis.

Needed for proper formation and functioning of red blood cells

Red blood cells carry oxygen to your muscles and other body tissues

Not enough iron in the body can lead to iron deficiency anemia Anemia is when the body does not create

enough healthy red blood cells Tired, dizzy, fatigue, chest pain, light headed

Needed for growth and repair of body cells.

Vitamins C and D are carried to cells through your blood

Vitamins A, B, E, K are stored in fat cells.

Remember: what is one of the functions of fat?

A very important (micro)nutrient Carries other nutrients to cells Carries away waste Regulates body temperature Your body is made up of 50-60% water Your body loses 2-3 quarts a day through

sweating, breathing and urinating The average person needs top consume a

minimum of 64 ounces of water/day.

The single most important nutrient!

Water Trivia……. What percent of your body

weight is water? How does your body lose water weight?

Your body weight is 50-60% water

Your body loses two to three quarts of water a day through breathing, perspiring, and eliminating waste from the bowels and bladder.

Soda’s contain approximately 150 calories for a 12 ounce can. If you drink 3 sodas, you are consuming 450 calories. A 60 ounce drink, like the ones they sell at 7-11 contain 900 calories

Remember, water quenches your thirst and has zero calories.

If all other aspects of your diet stayed the same, adding one soft drink a day would result in 15 pounds of fat gain a year!!

Myth: Skipping meals is a good way to lose weight. Fact: Studies show that people who skip meals stimulates the

appetite, so having fewer meals can lead to eating more food at each meal. Starving the body of nutrients is very harmful for the heart.

Myth: A food supplement is tested for safety and to insure that it meets claims advertised by seller. Fact: Since 1994, food supplements have been unregulated.

They are not tested by the government. If they sound too good to be true they probably are.

Myth: More vitamins and minerals the better. Fact: The body can only process so much – too much can poison

the body.

Most people can do moderate activity after a meal if they wait about 30 mins.

Special diets are typically not necessary before athletic competitions.

Allow extra time between eating and vigorous competitive events. Typically 1-3 hours before competing.

Before competition, reduce the size of our meal. Smaller meals are easier to digest.

Drink fluids before, during and after activity. However, drinks with added sugar may detract

from performance.

Reduce saturated and trans fats Increase complex carbs/reduce simple

carbs Eat lean proteins Increase calcium/vitamin D Decrease salt/sodium intake Drink at least 64 oz of water/day Eat more fruits and vegetables – 50%

Nutritionally dense food? What is the effect of proteins on the body cells? My Food Plate What are macronutrients? How many calories in each? What are micronutrients? What is fiber? How much do I need? What are Essential Amino Acids? Where do I get them? How do I know if I’m getting enough nutrients? What’s the difference between saturated, unsaturated and

trans fat? Sources of each? Sources of Cholesterol? Good? Bad? How do you maintain a healthy and well-balanced diet? What nutrient should provide the majority of calories in your

diet? Why is protein an important component in your diet?