Nutrition

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Nutrition 101

Are your food choices making

the grade?

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~ You are What you Eat ~

Nutrition is the study Nutrition is the study of how our body uses of how our body uses the food we eat to the food we eat to maintain our health.maintain our health.


Diet

A diet is a pattern of A diet is a pattern of eating that includes eating that includes what what a person eats, a person eats, howhow much a person much a person eats, and eats, and whenwhen a a person eats. person eats.


Nutrition Facts


Six Essential Nutrients

CarbohydratesCarbohydrates FatsFats ProteinsProteins VitaminsVitamins MineralsMinerals WaterWater


Carbs

Monosaccharides are the major Monosaccharides are the major source of energysource of energy

Mono’s and Di’s metabolize Mono’s and Di’s metabolize quickly, while Poly’s take longer.quickly, while Poly’s take longer.

4 calories per gram4 calories per gram


Low Carb / No Carb “Diets”


Fats

Maintain healthy skin and hair, Maintain healthy skin and hair, insulating body organs against insulating body organs against shock, maintaining body shock, maintaining body temperature, and promoting temperature, and promoting healthy cell function. healthy cell function.

Energy stores for the body. Fats Energy stores for the body. Fats are broken down in the body to are broken down in the body to release glycerol.release glycerol.

9 Calories per gram9 Calories per gram


The Skinny on Fat

Fat gives us twice as many Fat gives us twice as many calories per gram as calories per gram as carbohydrates and proteincarbohydrates and protein

Quality v. QuantityQuality v. Quantity


Protein

Used to build and repair cellular Used to build and repair cellular structures. structures.

Amino acids, Essential Vs Amino acids, Essential Vs NonessentialNonessential

4 Calories per gram4 Calories per gram


Vitamins

Organic compounds used as Organic compounds used as coenzymescoenzymes

Regulate proper body functionRegulate proper body function 0 Calories per gram0 Calories per gram Deficiencies Deficiencies


Minerals

Chemical elements (inorganic) Chemical elements (inorganic) that our bodies need to function that our bodies need to function properlyproperly

Also used mostly as coenzymes or Also used mostly as coenzymes or for building structuresfor building structures

0 calories per gram0 calories per gram


Serving Size

NotNot a portion, which is the amount of a portion, which is the amount of food a person wants to eat; In essence food a person wants to eat; In essence whatever amount you put on your platewhatever amount you put on your plate

A serving size A serving size isis the amount of food the amount of food considered healthy for an average adultconsidered healthy for an average adult

Need v. WantNeed v. Want


Portion Distortion


Reasons Why we eat

It (food) was thereIt (food) was there Social (family, holiday, outing)Social (family, holiday, outing) Emotions (anger, sadness, Emotions (anger, sadness,

happiness)happiness) Someone ElseSomeone Else NervousnessNervousness StressStress


Factors that affect food choices

Personal preferencePersonal preference ConvenienceConvenience CostCost CulturalCultural SocialSocial ReligiousReligious Availability/VarietyAvailability/Variety


Hunger v. Appetite

They are the same thing right?They are the same thing right?


Appetite

Appetite is the psychological desire for food


Hunger

Hunger is a physiological need for

food.


What’s a Calorie?

Unit of measurement for energyUnit of measurement for energy The amount of energy needed to The amount of energy needed to

raise one gram of water 1 degree raise one gram of water 1 degree C. C.

3 of the 6 nutrients provide us 3 of the 6 nutrients provide us with energywith energy


Out with the old…

Food Guide Pyramid


In with the new…

United States Department of Agriculture

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Obesity

Obesity is a condition Obesity is a condition characterized by a large characterized by a large percentage of body fatpercentage of body fat

High cholesterolHigh cholesterol High Blood PressureHigh Blood Pressure Heart diseaseHeart disease DiabetesDiabetes StrokeStroke Cancer (certain forms)Cancer (certain forms)


Let’s get physical

PartnershipPartnership

PedometerPedometer

Compare yourself to YourselfCompare yourself to Yourself


Think outside the Box…


Bag…

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Can


Body Image

Body Image is the way Body Image is the way you feel about and you feel about and perceive your bodyperceive your body


Eating Disorders

A disease that involves an A disease that involves an unhealthy concern with one’s body unhealthy concern with one’s body weight and shape.weight and shape. Anorexia NervosaAnorexia Nervosa

Self-starvationSelf-starvation Extreme weight lossExtreme weight loss

Bulimia NervosaBulimia Nervosa Binge & PurgeBinge & Purge

Binge-eating DisorderBinge-eating Disorder BingeingBingeing


Top 10 Leading Causes of Death

Top 6 leading causes of death Top 6 leading causes of death all associated with obesityall associated with obesity

Heart DiseaseHeart Disease CancerCancer StrokeStroke Chronic lower respiratory diseasesChronic lower respiratory diseases DiabetesDiabetes Accidents (unintentional injuries)Accidents (unintentional injuries)

National Center for Health Statistics

Nutrition

Education

body image body image

body temperature

proper body function

ones body weight

gram of water

insulating body organs

gram deficiencies

fat fat