1. Nutrition and wellness
Prepared by Miss Naugle

2. S_D_N_A_Y L_F_S_Y_E
Z U L A E U S H
W A F D E K A I
D D J N E E I E
E I E R L T T E
Sedentary Lifestyle
3. Wellness and Health
Wellness:Achievement of a persons best in six separate components of health.They are influenced by heredity, social, cultural, and environmental factors.
4. The BIG 6
Spiritual
Social
Physical
Emotional
Mental
Environmental
5. LIFESTYLE DISEASES
Most health problems are related to lifestyle diseases
Caused by unhealthy behaviors and risk factors
Controllable you can change
Uncontrollable you cannot change
Behaviors today
Effect you tomorrow
6. Which of the following are controllable risk factors?
Sedentary
Alcohol/drugs
Sexual activity
Behaviors
Tobacco use
Diet
All of the above
7. Risk Factor Notes
CONTROLLABLE
UNCONTROLLABLE
8. Some Key Terms
Metabolism
Chemical process by which the body breaks the food down to produce energy
A unit to measure the amount of energy released when nutrients are burned
Building blocks of protein
Calorie
Amino Acids
9. Deficiency
More Terms
The 9 amino acids that the body cannot produce
A condition in which the person does not obtain enough of a specific nutrient
Dissolved substances in water
When the body loses important electrolytes along with water
Essential Amino Acids
Electrolytes
Dehydration
10. Do you feel that you are as healthy as you can be at this point in time?
Yes
No
11. What part of your life could most be improved?
Diet
Exercise
Choices
None of the above
12. The study of food and the way your body uses it.
Nutrition
13. Nutrients
Substances that provide:
ENERGY
HELP FORM BODY TISSUES NECESSARY FOR LIFE AND GROWTH
14. Nutrients
MACRONUTRIENTS
Carbohydrates
Fats
Proteins
NUTRIENTS THAT SUPPLY ENERGY THE BODY NEEDS FOR DAILY TASK
MICRONUTRIENTS
Vitamins
Minerals
Water
PROVIDE NO ENERGY, BUT PLAY A VITAL PART IN STAYING FIT AND HEALTHY
15. You are standing at the fridgewhat do you grab?
30
Fruit
Cheese
Left over pasta
A piece of meat
Ice cream
Salty snack
20
16. Which of the following would provide the least amount of nutrients?
Fruit
Cheese
Left over pasta
A piece of meat
Salty snack
WHY??
17. Macronutrients
Provides energy for daily tasks.
18. Carbohydrates
Energy giving nutrients that include simple, complex, and fiber
Complex
Nutritionally dense large nutrients for calories
Simple
Empty calories less than 15% of your total calories
19. Specifically, Fiber
A complex carbohydrate
Provides little energy and cannot be digested.
Advantages of diets high in fiber are:
Prevents constipation
May prevent colon cancer
May prevent heart disease
What are some foods
that are high in fiber?
20. FATS
Essential nutrient
Adds texture, flavor, and aroma
Necessary for growth and repair of cells
Fats should be limited in your diet
21. Types of Fats
Saturated Fats
Solid at room temperature and comes from meat and milk (animal products)
Leads to obesity, increase in cholesterol and heart disease
Unsaturated Fats
Common in plants
Liquid at room temperature
22. Trans Fat
Made from unsaturated fats, such as vegetable oil
A process is used that will make this fat solid at room temperature
Effects are similar to saturated fats
Example would be solid margarine
23. Cholesterol
Found in the saturated fats of animal cells
High cholesterol can have a variety of problems including, heart disease and atherosclerosis
Two types of cholesterol
LDL (Low density lipoprotein)
HDL (High density lipoprotein)
Cholesterol does have a role in the body
Necessary for:
Production of Vitamin D
Cell Membranes
Hormones
Bile (helps break down food)
24. PLAQUE
25. Proteins
Responsible for growth and repair of body tissue
Provides energy with less calories
Meat, fish, poultry, dairy, and nuts
Contains all 9 Essential Amino Acids
Missing 1 or more of the Essential Amino Acids
Complete Protein
Incomplete Protein
26. Provides no energy, but is
essential for overall health.
Micronutrients
27. Vitamins
Needed for growth and repair
Help to regulate body processes
Two types
Fat Soluble (stored in body)
Water Soluble (cannot be stored in body)
28. Vitamins
Fat Soluble
A
D
E
K
CAN BE STORED IN THE BODY
Water Soluble
B
C
CANNOT BE STORED IN BODY, MUST BE INCLUDED IN YOUR DIET DAILY
The Major
29. MINERALS
25 minerals are required daily in varying amounts
Calcium is very important for maintaining bones and teeth health
Food sources include:
Cheese, milk, dark green vegetables, sardines, and legumes
Sodium helps water balance
Most of us eat too much
Iron is necessary for RBC health
Best sources include red meat, fish, poultry
Whats anemia?
Lack of hemoglobin in RBCO2 Deficiencyyou will feel tired all the time
30. WATER
Essential for all life processes and energy reactions
Dehydration can mask it itself in a variety of ways
Such as.
8
Glasses a day
31. www.mypyramid.gov
Food guide pyramid
32. GRAINS
Whole Grains
Contain the entire grain kernel
Reduce the risk or heart disease and other chronic diseases
Provide dietary fiber
Refined Grains
They have been milled
A process that removes the bran and germ as well as many nutrients
About 6 ounces a day is recommended
or more should be whole grains
33. FRUITS
Any fruit or 100% fruit juice
They can be fresh, canned, frozen, or dried
Provide nutrients and reduce the risk of chronic disease
Go easy on the juices!
Because of added sugar!
2 cups per day
34. VEGETABLES
Dark Green
Broccoli, spinach, kale, romaine lettuce
Orange
Carrots, sweet potatoes, pumpkin
Starchy
White potatoes, corn, green peas
Dry Beans and Peas
Kidney beans, pinto beans, and chickpeas
Others
Green beans, celery, cabbage, onions, mushrooms, and tomatoes
VARY YOUR VEGETABLES
35. Vegetables
Provide nutrients such as Vitamins A, C, E, Folic Acid, and Dietary Fiber
May help maintain a healthy blood pressure
Reduces the risk of chronic diseases
2 Cups Per day
36. The Milk Group
All liquid milk products and foods made from milk that retain their calcium content
Bone and teeth health
Vitamin D which helps maintain stability in the body
Yogurt, cheese, and ice cream
Some that are not partcream cheese, cream, and butter
3 cups per day
37. Meat and Bean Group
Meat, poultry, fish, dry beans, eggs and nuts
Provide a variety of nutrients, including protein, B vitamins, niacin, riboflavin, and iron
5 ounces per day
A palm is about 3 ounces
38. Fats and Oils
Fats are solid at room temperature
Oils are liquid at room temperatures
Oils are a good source of vitamin E and essential fatty acids
6 teaspoons a day!
39. HEALTHY ALTERNATIVES
40. A BALANCED DIET