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The Basics of Nutrition

Basic Nutrition •  Nutrition: The study of how your body uses

the food that you eat

•  Nutrient: a chemical substance in food that helps maintain the body

The Six Basic Nutrients •  Carbohydrates •  Protein •  Fat •  Vitamins •  Minerals •  Water

calories •  Calories: a unit of energy that is

consumed through eating and drinking. – Calories can also be used up through

physical activity and daily body functions – People’s different calorie needs are

determined by their age, gender, and activity level.

How it Works •  When you eat, your body breaks down

food into liquid through the process known as digestion.

•  As food is digested, nutrients are absorbed into the blood, which carries the nutrients to where they are needed in the body.

•  The calories are what give your body energy. Too many can turn into unwanted fat.

How it works •  Each food group provides some, but not

all of the nutrients you need. •  No one single food or food group can

provide all the nutrients. •  Eat a variety of foods to ensure you get all

the nutrients.

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Average American Diet •  More fat, sodium, sugar and calories than

recommended – Sodium usually added to processed foods

and beverages – High consumption of sodium are contributing

factors to high blood pressure

•  Lower in fiber and whole grains than recommended

MyPlate

•  MyPlate was released in June 2011. •  Revised every 5 years!

myplate Grains Group 1.   Choose 100% whole grain cereals,

breads, crackers, rice and pasta. 2.   Check the ingredients list on food

packages to find whole grain foods. •  Key Consumer Message:

–  Make half your grains whole grains.

Protein Group 1.   Choose a variety of different protein

sources. (seafood, beans and peas, nuts, lean meats, poultry and eggs)

2.   Try grilling, broiling, poaching or roasting. These methods do not add extra fat.

•  Key Consumer Message: –  Keep meat and poultry portions small and

lean.

Vegetables Group 1.   Choose fresh, frozen, canned or dried. 2.   Eat red, orange and dark green

vegetables in main and side dishes. (they have a higher nutrient content)

•  Key Consumer Message: –  Make half your plate fruits and vegetables. –  Eat red, orange and dark green vegetables

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Fruits Group 1.   Make half your plate fruit and veggies. 2. Use as snacks, salads or desserts. 3. Choose whole or cut up fruits more often than fruit juice. (They have more added sugar) •  Key Consumer Message:

–  Make half your plate fruits and vegetables.

Dairy Group •  Choose low-fat or fat-free dairy products

more often –  Low-fat or fat-free dairy products have the

same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

•  Key Consumer Message: –  Switch to low-fat or fat-free dairy products.

Dietary Guidelines

#1: Follow a Healthy Eating Pattern Across the Lifespan

•  All food and beverage choices matter. •  Choose a healthy eating pattern at an

appropriate calorie level to help achieve or maintain – A healthy body weight – Support nutrient adequacy – Reduce the risk of chronic disease

#2: Focus on Variety, Nutrient Density & Amount •  Choose a variety of nutrient-dense foods

from all food groups •  Nutrient Dense: foods that provide

vitamins, minerals, and other beneficial substances with relatively few calories.

NUTRIENTS CALORIES

#3: Limit Added Sugars, Saturated Fats and Sodium

•  Cut back on foods and beverages high in added sugars, saturated fats, trans fats, and sodium.

•  Limit Empty Calories (foods high in calories, fats and added sugars with low to no nutrients)

NUTRIENTS CALORIES

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Empty Calories •  In some foods, like candies and sodas,

ALL the calories are empty calories. •  A small amount of empty calories a day

are okay, but most people eat far more than what is healthy.

#4: Shift to Healthier Food and Beverage Choices

•  Choose nutrient-dense foods and drink in every food group in place of less healthy choices.

•  Consider cultural and personal preferences to make it easier to accomplish and maintain. – Ex. Instead of drinking 2%, try drinking 1%,

adding vegetables into favorite dishes

#5: Support Healthy Eating Patterns for All

•  Everyone has a role! •  Support healthy eating patterns in family,

friends, teachers, etc. •  Include physical activity. Children and

Teens should be physically active for at least 60 min. per day.

Exercise!!

Exercise Controls Weight

•  When you engage in physical activity, you burn calories.

•  The more intense the activity, the more calories you burn

•  Get more active throughout the day in simple ways – Taking the stairs, parking far away, etc.

Combats Health Conditions

•  Being active boosts the “good” cholesterol, and decreases unhealthy fats.

•  Keeps your blood flowing smoothly •  Can help prevent/manage stroke,

metabolic syndrome, type 2 diabetes, depressions, certain types of cancer, arthritis, and falls

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What it Looks Like!

•  Adipose tissue is fat that builds up to be stored for energy. This adipose tissue is dangerous if there is too much!

Exercise Improves Mood

•  Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

•  You may feel better about your appearance and yourself

Exercise Boosts Energy

•  Improves your muscle strength and boosts endurance

•  Delivers oxygen and nutrients to your tissues and helps your heart work more efficiently

•  Gives you more energy!

Exercise Promotes Better Sleep

•  Helps you fall asleep faster and deepen your sleep

•  Don’t exercise close to bedtime-you may be too energized to fall asleep

Bottom Line •  Aim for at least 60 minutes a day. •  Make sure to drink plenty of water before

during and after •  Make it your own! The more you do it, the

more you will love it!