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NutritioNutritionn
Why Do We Eat?Why Do We Eat?HungerHungerNutritional reasons Nutritional reasons (health, energy)(health, energy)
Emotional reasonsEmotional reasons
How Do We ChooseHow Do We ChooseWhat We Eat??What We Eat??
Diet (calories, fat, etc.)Diet (calories, fat, etc.)Financial reasons (coupons)Financial reasons (coupons)ReligionReligionTraditionsTraditionsCultureCulture
How Do We ChooseHow Do We ChooseWhat We Eat??What We Eat??
Taste/Appearance/Smell/Taste/Appearance/Smell/TextureTexture
Convenience (easy to make) Convenience (easy to make) Availability (seasonal foods)Availability (seasonal foods)Weather (hot vs. cold foods)Weather (hot vs. cold foods)CravingsCravings
How Do We ChooseHow Do We ChooseWhat We Eat??What We Eat??
Allergies/Medical reasonsAllergies/Medical reasonsCooking TalentCooking TalentAdvertisingAdvertisingTime of dayTime of dayManners (date)Manners (date)
NutrientsNutrientsA A nutrientnutrient is a is a compound in food that compound in food that the body requires for the body requires for proper growth, proper growth, maintenance, and maintenance, and functioningfunctioning
NutrientsNutrients 6 Types of Nutrients:6 Types of Nutrients:
- CarbohydratesCarbohydrates- Fat Fat - ProteinProtein- VitaminsVitamins- MineralsMinerals- WaterWater
Nutrients and Nutrients and EnergyEnergy
Nutrients provide Nutrients provide energy for the energy for the body because they body because they contain CALORIES.contain CALORIES.
CalorieCalorie: a unit : a unit used to used to
measure energy in measure energy in foodfood
Nutrients and Nutrients and EnergyEnergy
Carbohydrates (4 Carbohydrates (4 cal/g)cal/g)
Fat (9 cal/g)Fat (9 cal/g)Protein (4 cal/g)Protein (4 cal/g)-Example: 31 g. carbs.; 6 -Example: 31 g. carbs.; 6 g. fat; 8 g. protein =g. fat; 8 g. protein =
How many calories??How many calories??
CarbohydratesCarbohydratesBody’s preferred source of Body’s preferred source of energyenergy
55-60% of days caloric intake55-60% of days caloric intakeFocus on complex rather than Focus on complex rather than simple (sugars) simple (sugars)
Look for whole grain optionsLook for whole grain options
SugarSugar
Quizhttp://action.ewg.org/p/salsa/web/common/public/content?content_item_KEY=8784
VideoVideohttp://ed.ted.com/lessons/how-sugar-http://ed.ted.com/lessons/how-sugar-affects-the-brain-nicole-avenaaffects-the-brain-nicole-avena
FiberFiber Maintains health of the Maintains health of the
digestive systemdigestive system At least 25 grams per day is At least 25 grams per day is
idealideal Fiber binds with cholesterol Fiber binds with cholesterol
and carries it out of the body – and carries it out of the body – reduces risk of Heart Diseasereduces risk of Heart Disease
FatsFats FATS:FATS:
1.1.Provide energyProvide energy
2.2.Insulate the bodyInsulate the body
3.3.Protect against injury Protect against injury (cushion)(cushion)
No more than 30% of daily No more than 30% of daily caloric intakecaloric intake
ProteinProtein
Made up of building blocks Made up of building blocks called – Amino Acidscalled – Amino Acids
Meat, fish, poultry, eggs, Meat, fish, poultry, eggs, cheese, nuts, milk, and beans cheese, nuts, milk, and beans are all great sourcesare all great sources
10-15% of day’s caloric intake10-15% of day’s caloric intake
WaterWater Most vital nutrientMost vital nutrient 60% of total body weight60% of total body weight Carries nutrients to your Carries nutrients to your
cells and removes wastescells and removes wastes Consume 6-8 glasses/day Consume 6-8 glasses/day
(48-64 oz.)(48-64 oz.)
Six Rules of Good Six Rules of Good NutritionNutrition
6- Never Skip Breakfast6- Never Skip Breakfast
5- Snack With Purpose5- Snack With Purpose
4- Beware of Portion 4- Beware of Portion DistortionDistortion
3- Drink Responsibly3- Drink Responsibly
2- Eat More Whole 2- Eat More Whole Foods; Fewer “Science Foods; Fewer “Science Experiments”Experiments”
1- Set The Table 1- Set The Table