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“I can make healthy food choices!”
Student will be able to analyze, calculate, and plan healthy
balanced meals.
The Reality……..
The number of cans of soda the average male teenager drinks each
year
The end of the 20th century witnessed a dramatic rise in the incidence of type 2 diabetes in children. Although considered uncommon a few decades ago, type 2 diabetes in adolescents now represents one of the most rapidly growing forms of diabetes in the United States and perhaps worldwide.
Diabetes Type 2 is preventable!
What is diabesity?
Because obesity and diabetes often go hand in hand, a new term has been coined to describe America's current healthcare crisis: "the diabesity epidemic.
The bottom line is……
• There are many factors influencing obesity and diabetes rates. Sedentary lifestyles, ubiquitous junk food, the supersizing of meal portions, and "emotional eating" are just a few!
• Too much sugar, too many trans fats, & too many calories consumed!
Poor Diets and Asthma
Teens with the lowest intake of fruit, vitamins C and E, and omega-3 fatty acids had lower lung function and higher reports of respiratory symptoms such as cough and wheeze.
Teens who consumed less than 25 percent of one serving of fruit each day were more likely to have less efficient lung function than their peers.
Nutrition and the Brain
Vocaulary
Your brain is like a car. A car needs gasoline, oil, brake fluid and other materials to run properly. Your brain also needs special materials to run properly: glucose, vitamins, minerals and other essential chemicals.
So what should we eat and consume?•Basics of nutrition
•Nutrition for teens, adults, pregnant women, and athletes
•Prevention of illness and disease•Improve brain function and vitality
•Enhance skin, hair, and nails•Repair, restore, and revitalize
What Is Nutrition?
-The study of how your body uses the food that you eat. What is the body’s best fuel sources?
What is a NutrientA nutrient is a chemical
substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.
• WaterWater- hydration, body is made up 65%• MineralsMinerals- need for the chemical processes in
our bodies.• VitaminsVitamins- need for the chemical processes in
our bodies • FatsFats- (saturated/unsaturated/mono/poly) long
energy, build up a “store” for future use• CarbohydratesCarbohydrates- sugar, starches, cellulose;
energy• ProteinProtein- (20 amino acids, 9 essential) body
building, growth, & repair!
Nutrients that have Calories: Proteins
Carbohydrates
Fats
How many calories does water have?
Definition of a Calorie:o A unit of measure for energy in food
Calories per gram:
Protein 1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat 1 Gram = 9 calories
How many calories should we consume?
• Daily average is 2,000.
• More calories are needed for athletes. Why?
• Less calories could be consumed. Why?
You need calories for energy so how much energy you need depends on many
factors.
Variables which affect nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
Aim for Fitness
1. Aim for a healthy weight
2. Be physically active each day
Build a Healthy Base
3. Let the pyramid guide your choices
4. Choose a variety of grains daily, especially whole grains
5. Choose a variety of fruits and vegetables daily.
6. Keep food safe to eat.
Choose Sensibly7. Choose a diet that is low in
saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars9. Choose and prepare food with less salt
10. If you drink alcoholic beverages do so in moderation
Food Pyramid
The Food Pyramid▲Orange = Grains▲Green = Vegetables▲Red = Fruits▲Yellow = Oils▲Blue = Dairy▲Purple = Meat and Beans
Make Half Your Grains Whole
▲Eat at least 5-9 ounces of whole grain foods everyday!
WHAT COUNTS AS AN OUNCE?
1 ounce =
1 regular slice of bread1 cup of breakfast cereal ½ cup cooked rice, cereal or pasta
Vary Your Veggies
▲Eat more: dark vegetables
orange vegetablesdry beans and
peas
▲Choose a variety of fresh, frozen, canned or dried fruits.
▲Go easy on fruit juices.
Focus on Fruits
two cups of fruit and two and a half cups of
vegetables
EXAMPLES OF 1 CUP 1 small apple
1 large banana1 medium grapefruit
1 large orange1 medium pear
1 small wedge watermelon
Know Your Fats
▲Make most of your fat sources from fish, nuts and vegetable oils.
▲Limit solid fats such as butter and shortening
The USDA guidelines recommend two to three teaspoons of these high-calorie but oh-so-tasty flavorings per day
Oils are fats.
There are three main types of fats.
1. Saturated fats are the "bad" fats that raise your cholesterol levels. These fats include trans fat, found in shortening, stick (or hard)
margarine, cookies, crackers, snack foods, fried foods, doughnuts, pastries, baked goods, and other processed foods made with or
fried in partially hydrogenated oils.
2. Monounsaturated fat and 3. polyunsaturated fats are the "good" fats that help lower your LDL cholesterol. Oils from plants, and
nuts.
Get Your Calcium-Rich Foods
▲Choose low-fat or fat-free products.
▲Choose lactose-free products if lactose intolerant.
That’s 2-3 cups
▲Choose low-fat or lean meats and poultry.▲Bake, broil and grill!▲Vary choices adding more fish, beans,
peas, nuts and seeds.
Go Lean with Protein
4-6.5 ounces of protein
Interesting FACTS• Meat is a good source of the protein and fatty
acids you need for energy and health• Red meat also contains iron, which is especially
important for women • eating more than 1.5 servings of red meat per
day may increase breast cancer risk• Eggs are also included in this category. One
egg equals a one-ounce serving of meat.
▲Be active at least 30 minutes most days of the week.
▲Children should be active 60 minutes every day or most days a week.
Find Your Balance
Between Food and Physical
Activity
In a nutshell……..
• Eat at least 5-9 ounces of whole grain foods everyday!
• That’s 2-3 cups of calcium rich foods
• Two to three teaspoons oilsTwo to three teaspoons oils
• two cups of fruit and two and a half cups of vegetables
• 4-6.5 ounces of protein
WHAT TO EAT FOR BREAKFAST
WHAT TO EAT FOR LUNCH
WHAT TO EAT FOR DINNER
WHAT NOT TO EAT FOR Breakfast
WHAT NOT TO EAT FOR DINNER
Other things to consider:
Be a smart consumer and read labels carefullyFat free products are loaded with sugar. Fat does not make you fat – SUGAR DOES! When grocery shopping, meals should have no more than 400 calories and snacks 150 calories – buy nothing with over 9 grams of sugar.
Never skip meals
All of my morbidly obese clients have one thing in common – skipping meals. The moment you allow your blood sugar to drop (when you feel hunger pangs) you become a fat storing machine. You must eat small meals or snacks every few hours.
Sugar is the devil
Sugar throws our body into an immune suppressed, non-working state of chronic
fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. To break the
sugar addiction, get rid of refined sugar (anything that isn’t fruit or veggies) for 5 days in a row, then allow yourself to have one cheat meal. You will have curbed the
chemical addiction for sugar and your brain
will desire less.
The best foods are found…..
In the outermost perimeter of the store.
Everything in the middle is processed and has preservatives; boxes, sealed, bagged,
canned, frozen, etc.
The best foods are fresh, baked,
& steamed, broiled!
HOW TO BEGIN EATING RIGHT
Where do you start?
Integrate the food pyramid!
Calculate caloric intake & caloric output
food : exercise= maintain weight
> gain weight< lose weight
Read labels!
This is a label…..requirement!
Total Fat
Ingredients: listed most to leastmore ingredients, more processed, more chemicals added to process!
1. Can you plan balanced & healthy meals?*Plan three balanced meals (breakfast, lunch and dinner)
2. Can you calculate calories, sugar, % of fat, & essential nutrients consumed in a day?* The label above identify each of these items.
3. Can you explain the relationship between food and exercise?
Can you answer these specific questions:
1. What are the six essential nutrients?
2. What is a calorie? How many calories are in a gram of fat, carbohydrate, protein?
3. What is the importance of the food pyramid?
4. How many calories should you consume each day? Why? Variables?
5. What are some general tips for eating and finding nutritious food?
6. Cut out a label (any—and attach): servings, sugar grams, type of fat, the three main ingredients?
