NutritionandYOU!
You have a choice! This choice:
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Or Or THISTHIS choice: choice:
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Remember: Obesity does NOT start overnight! It’s all in the CHOICES you
make!
Eating Healthy……..Starting to eat bad……No exercise………OBESE!!!!!!!!!!!!
Let’s talk Let’s talk NUTRITIONNUTRITION!! So what exactly is IN food that makes us healthy?So what exactly is IN food that makes us healthy?
ALL THE FOODALL THE FOOD we put in to our bodies contain we put in to our bodies contain
NUTRIENTSNUTRIENTS..
The66 classes of nutrients are classes of nutrients are:
• FATS• CARBOHYDRATES
• PROTEINS• VITAMINS• MINERALS
• WATER
Our body NEEDS Energy!CaloriesCalories= = ENERGYENERGY!!
Only 3 classes of nutrients provide calories, or energy, to our bodies: Fats, Carbohydrates, and Protein.
CALORIESCALORIES make it possible for our bodies to do work: To breathe, move, make new cells, pump blood, etc.
Calorie Calculations…Calorie Calculations…
1 gram of fat = 9 calories1 gram of fat = 9 calories 1 gram of carbohydrate = 4 calories1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories1 gram of protein = 4 calories
REMEMBER: Unused ENERGY turns REMEMBER: Unused ENERGY turns
into into BODY FATBODY FAT!!
13g of FAT x 9 cal per FAT gram = 117 calories
31g of carbohydrates x 4 cal per carb gram = 124 calories
5g of proteins x 4 cal per protein gram= 20 calories
Now add them up!117+124+20=
261261
Let’s start with Fats! True or False: Fat is bad! Fat MAKES us fat! Both True AND False. Some fats are actually
GOOD for us! There are good fats and BAD fats! Remember: Too much ENERGY (carbohydrates,
protein, or fat) can store as fat! 30% of daily calories should be from fat BAD FATS = Saturated Fat and Trans Fat which
are Partially or fully hydrogenated oil Good Fats = MonoUNsaturated and
PolyUNsaturated
Fats do the following for us:
Supply most calorie energy to body Provides raw materials that help
control blood pressure, blood clotting, and inflammation
Used in the absorption of vitamins A, D, E and K (no fat- no absorption!)
Cushions body’s organs, helps stabilize body temperature
How many calories do I need to consume in order to gain
a pound? It takes only 3,500 UNUSED calories
to gain a pound of fat.
This means you’re not going to gain 5 pounds for having one milkshake (that is roughly 500 calories). HOWEVER, if you consume one milkshake a day for a week, you might gain a pound.
Functions of Carbohydrates
Carbohydrates provide ENERGYENERGY Simple carbohydrates are first digesteddigested
and absorbedabsorbed in the mouth via saliva. They are quickly used as energy!
Simple carbohydrates come from sugar. Anything ending in –ose –ose (glucose, lactose, fructose).
Found in milk, fruit, soda, candy, cakes.
Simple vs. Complex
Complex carbohydrates are the BEST choice!
Complex carbohydrates take longer to digest, and actually store in the muscles liver and to be released later for energy
40% of your diet should be from carbs! Found in starchy vegetables, legumes
(beans and peas), and grains (rice, corn, and wheat)
ProteinsProteins True or False: True or False: If you want to
become a big, lean individual, you should eat a LOT of protein!
FALSE! You only need 30% of your calories to come from protein in a day!
Too much protein can store as fat, and an overabundance can hurt your liver!
Functions of Proteins Muscle, skin, hair, and nailsMuscle, skin, hair, and nails
are made up of mostly proteinHelps body build new cells and
repair existing onesForms hormones, enzymes, and
antibodiesBUT- too much can be stored as
fat!
VitaminsVitamins What’s the difference between eating a
500 calorie McDonalds meal versus a 500 calorie sandwich meal?
Well, they both provide the same CALORIES, but McDonalds is EMPTY ENERGY!
Meaning- A Sandwich gives us VITAMINS AND MINERALS, while McDonalds gives us saturated fats and oils- which HARM the body!
Remember- EVERY TIME we eat things like Fast Food, it puts NEGATIVE STRESS on our bodies!
Saturated fats from pepperoni, cheese, andSaturated fats from pepperoni, cheese, andFrench friesFrench fries
Very few vitamins and mineralsVery few vitamins and minerals
White bread=White bread=Not much fiber,Not much fiber,Less protein thanLess protein thanWhole grainWhole grain
Overall high in fat, low in vitamins and minerals= tasty but not a good choiceOverall high in fat, low in vitamins and minerals= tasty but not a good choice
How many food groups can you find? Grains? Meats? Vegetables? How many food groups can you find? Grains? Meats? Vegetables? Fruits? Dairy?Fruits? Dairy?
Whole grain Whole grain Bread- moreBread- moreFiber and proteinFiber and proteinAs well as As well as Complex Complex carbohydratescarbohydrates
Avocado’s provide Avocado’s provide Excellent source of Excellent source of Monounsaturated Fats, Monounsaturated Fats, Dietary Fiber, Vitamin C, Dietary Fiber, Vitamin C, Vitamin K and FolateVitamin K and Folate
Tomatoes are an Tomatoes are an excellent source excellent source of vitamin C and of vitamin C and a good source of a good source of vitamin A, vitamin A, potassium, fiber, potassium, fiber, and lycopeneand lycopene
Lean TurkeyLean TurkeyA good sourceA good sourceOf protein, B6Of protein, B6And B12 vitaminsAnd B12 vitamins
Fat-Soluble Vitamins
These vitamins maintain and allow growthgrowth Fat soluble vitamins dissolve in fat and can
be stored in fat tissuestored in fat tissue! Too many are TOXICTOXIC! Not enough can harm your body!
Vitamin A: keeps eyes and skin healthy, needed for bones and teeth
Vitamin D: promotes absorption of other vitamins- like calcium
Vitamin E: protects cell membranes Vitamin K: Aids in blood clotting
Water-Soluble Vitamins
The eight B vitamins and Vitamin C are water soluble- meaning they do not store in the body well. You need to consume these EVERY day!
Vitamin B’s: Needed to release energy from carbohydrates, fats, and proteins.
Vitamin B6: Needed for protein metabolism and for the nervous system
Vitamin B12: Necessary for forming cells Vitamin C: Promotes healthy gums and
teeth, healing of wounds, absorption of iron, protects cells from damage
Minerals
More than 20 minerals are essential to good health
CalciumCalcium: needed for development and maintenance of bones and teeth, nerve impulses, muscle contraction
IronIron: Needed to make hemoglobin, which helps blood carry oxygen to all cells in body
PotassiumPotassium: Fluid balance, nerve impulses, muscle contraction
SodiumSodium: regulation of water balance in cells and tissues
And lastly- Water!
Every cell in our body needs water to work properly. In fact, our body is 60% water!
Every day we lose large amounts of water through urine and solid wastes, evaporation through breathingbreathing, through skin as sweat. Extra water CANNOT be stored in the body.
What does it do?
WaterWater ….• Flushes toxins out of vital organs• Carries nutrients to your cells • Provides a moist environment for ear, nose
and throat tissues • Regulates body temperature
Soda’s and Starbucks don’t count! They dehydrate you because of caffeinecaffeine!
The Food Pyramid
GRAINSVEGETABLE
SFRUITS OILS MILK
MEAT & BEANS
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