Nutrition

Nutrition is the study of what people eat and of eating habits

and how these affect health status.

Nutrients are substances in food that help with the body processes, growth and repair of cells and provide energy.

To obtain optimum health status you must pay attention to getting the nutrients your body needs.

The physiological need for food is hunger.

• We should eat: • When we are hungry• To obtain nutrients necessary for good health

• We shouldn’t eat:• To manage stress• When sight or smell tempts you• When you feel rejected, depressed, anxious, bored, or

lonely• To cope

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USDA & HHS New Dietary Guidelines

• USDA: United States Department of Agriculture

• HHS: Department of Health and Human Services– USDA & HHS worked with the federal

government to create evidence based nutritional guidance

– 2010 Dietary Guidelines for Americans established January 31, 2011

2010 Dietary Guidelines

Goals: To promote health To reduce the risk of chronic

diseases To reduce the prevalence of obesity

through improved nutrition and physical activity

Reason? 1/3 of all children and more than 2/3 adults are obese

My Plate

My Plate• Healthier choices in the right portion size.• Explanation:– Enjoy your food but eat less– Avoid oversized portions– Make half your plate fruits and vegetables– Switch to fat free or low fat milk– Watch sodium– Drink water instead of sugary drinks

Breakdown of MY PLATE

• Dairy: – includes fluid milk products that are fat free, low fat, 1%– Products that retain calcium content such as cheese and yogurt

ProteinsIncludes: Meats (lean or low fat) Poultry Seafood (8 oz. per week) Beans Eggs Soy Nuts Seeds

Fruits & Veggies

Includes: Any fruit or 100% fruit juice Any vegetable or 100% vegetable juice This will equal half a plate

Grains • Includes:– Any food made from wheat,

rice, oats, cornmeal, barley or other cereal grain.

– Bread, pasta, oatmeal, breakfast cereal, tortillas and grits

– Key iswhole grains

What can you tell me about this food label?

About how many cookies are in one box of Thin Mints?

How do you know?

How many grams of fat are in 2 cookies?

What is the Percent Daily Values based off of?

How much sugar is in 2 cookies?

How many calories come from Fat?

Food Choices

Dairy All fluid milk (skim, 1%, 2%, whole) Cheese: cheddar, mozzarella,

Swiss, parmesan, ricotta, cottage, American

Yogurt: fat free, low fat, reduced fat, whole milk

Desserts: pudding, ice milk, frozen yogurt, ice cream

Food ChoicesProteins Grains

Meats (lean cut): beef, ham, lamb, pork, veal

Poultry: chicken, turkey, duck

Beans: kidney, black, chick peas, lentils, pinto, soy

Seafood: cod, flounder, haddock, salmon, tuna, snapper, trout, shellfish

Eggs/Nuts/Seeds

Whole: brown rice, buckwheat, cracked wheat, oatmeal, popcorn, barley

Refined: crackers, noodles, pasta, grits, flour tortillas, couscous, rolled oats, pitas, pretzels, white bread, white rice, ready to eat cereals

Food Choices

Fruits Vegetables Apples, apricots,

bananas, strawberries, blueberries, raspberries, grapes, cherries, kiwi, grapefruit, lemons, limes, oranges, peaches, pears, pineapple, plum, dried fruits, cantaloupe, honeydew, watermelon

All 100% fruit juices

Broccoli, spinach, turnip, lettuce, squash, carrots, peppers, tomatoes, sweet potatoes, artichokes, asparagus, beets, cabbage, cauliflower, celery, cucumbers, green beans, Brussels sprouts, eggplant, onions, zucchini

All 100% vegetable juices

Nutrients

• Carbohydrates: main source of energy for the body. Includes sugars, starches and fiber. Sources of carbs include veggies, beans, potatoes, pasta, breads, rice, bran, popcorn and fruit.

• Simple carbs contain sugar• Excess carbohydrates are stored as fat.

Nutrients continued• Proteins: – Needed for growth, to resist infection– to build, repair and maintain body tissues, – to regulate body processes – to supply energy to maintain strength– Examples: meat, fish, poultry, milk, yogurt, eggs,

dried beans, whole grains, pasta, corn, nuts, seeds

– Excess protein is burned as energy, stored as fat

Nutrients continued

• Fats: provides energy and helps the body store and use vitamins– The body needs fat to maintain body heat,

energy reserve & build brain cells & nerve tissue– Examples: oils, butter, margarine, nuts, salad

dressing, meat, egg yolks, ice cream, milk, cheese

Nutrients continued

Vitamins Minerals helps the body use

carbohydrates, proteins and fats

Vitamins- in all food groups

Fat soluble vitamins dissolve fats, stored in the body (A, D, E, K) used for eyes, teeth, bones, hair, cells, blood clotting

Water soluble vitamins cannot be stored by the body (B complex & C) used for function of nerve cells

Regulates many chemical reactions in the body

Minerals are found in all food groups

Macro: calcium & sodium (large amounts needed)

Trace: iron & zinc (small amounts needed)

Nutrients continued

Water: involved with all body processes, makes up basic part of the blood, helps with waste removal, regulates body temperature, cushions the spinal cord and joints

Need 6-8 glasses daily Carries nutrients to all body cells Carries waste products from cells to the

kidneys Water leaves the body in the form of

perspiration and urine

Weight Management

Diet & Exercise Plan to maintain a desirable weight and body composition

Desirable weight: that which is healthy for a person

Body Composition: the percentage of fat tissue and lean tissue in the body

Calories A unit of energy produced by food and

used by the body

Weight management plan is based on caloric intake and caloric expenditure

Caloric intake: the number of calories a person takes in from food and beverages

Caloric expenditure: number of calories a person uses for BMR, digestion, and physical activity

Healthful Weight Loss

1. physical exam to determine ideal weight

2. speak to professional to design a plan 3. select food portions according to My

Plate 4. follow dietary guidelines 5. have low calorie snacks 6. participate in regular physical activity 7. drink plenty of fluids 8. ask for support of family and friends 9. keep a journal

Eating Disorders Mental disorder in which a person

has a compelling need to starve, binge, or to binge and purge. Anorexia Nervosa: disorder in

which a person starves themselves and weighs 15 % or below desired weightPerfection/ control/ distorted eye

Bulimia Nervosa: disorder in which a person binges and purges

Binge Eating Disorder: disorder in which a person cannot control eating and eats excessive amounts Too much too often

Obesity: body weight that is 20% or more than a desirable body weight Negative self-esteem/body image/ high

blood pressure/diabetes/skeletal difficulties

Teen Risk Factors

Place too much emphasis on appearance, distorted body image, media influence, lacks self-confidence

Teens are uncomfortable with bodies during puberty

Teens need to be perfect; overly critical, feeling inadequate towards unrealistic expectations

Need to be in control Unable to express emotions;

frustrated, lonely, depressed