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Why Eat?
Good Reasons to Eat Right <ul><li>Best means of fighting illness (heart disease, stroke, osteoporosis, and certain cancers...
Other reasons people eat? <ul><li>Depressed </li></ul><ul><li>Happy </li></ul><ul><li>Bored </li></ul><ul><li>Angry </li><...
What does it mean to “eat healthy”? <ul><li>A healthy diet provides your body with the energy and nutrients you need with ...
The Serving Size <ul><li>Pay attention to the serving size, especially how many servings there are in the food package. Th...
Serving sizes compared to regular items hockey puck: average bagel quarter in diameter: 1 teaspoon of oil 1 ping pong ball...
Calories and (Calories from Fat) <ul><li>Calories provide a measure of how much energy you get from a serving of this food...
Limit these Nutrients <ul><li>Eating too much fat, saturated fat,  trans  fat, cholesterol, or sodium may increase your ri...
Get Enough of These <ul><li>Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich...
Types of Dietary Fiber <ul><li>Soluble fibers, such as the type found in oat bran, are known to reduce blood cholesterol l...
<ul><li>Saturated fats should  usually be below 5% to be considered a good food choice. </li></ul><ul><li>Usually the high...
Dietary Fiber <ul><li>What can high-fiber foods do for you? </li></ul><ul><li>Support bowel regularity  </li></ul><ul><li>...
Teen’s Daily Calcium goal 30% DV = 300mg calcium = one cup of milk 100% DV = 1,000mg calcium 130% DV = 1,300mg calcium
Practice reading food labels <ul><li>How many servings are there in this food? </li></ul><ul><li>What is the serving size?...
The New Food Pyramid
The New Food Pyramid con’t. <ul><li>Why are foods with a high glycemic index at the top? </li></ul><ul><li>How many of you...
Glycemic Index <ul><li>What does the term “glycemic index mean?  </li></ul><ul><li>It ranks carbohydrates according to the...
<ul><li>Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes.  </li></u...
What foods have a low “glycemic index”? <ul><li>Use breakfast cereals based on oats, barley and bran  </li></ul><ul><li>Us...
What foods have a low “glycemic index”? <ul><li>Skim milk </li></ul><ul><li>Plain Yogurt </li></ul><ul><li>Soy beverage </...
What foods have a medium “Glycemic Index” <ul><li>Banana </li></ul><ul><li>Pineapple </li></ul><ul><li>Raisins </li></ul><...
What foods have a high “glycemic index”? <ul><li>Watermelon </li></ul><ul><li>Dried dates </li></ul><ul><li>Instant mashed...
What is the significance of 3500? <ul><li>3500 calories = 1 pound of fat </li></ul><ul><li>To lose 1 pound per week you ne...
The “balancing act” Calories – energy expenditure (exercise) = weight loss or gain
How many calories do you need? <ul><li>BMR formula </li></ul>STEP 1: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in...
Type of “diets” <ul><li>Restrict food intake (counting calories) </li></ul><ul><li>Make you eat one type of food (grapefru...
What should I do? <ul><li>Eat a balanced diet </li></ul><ul><li>Exercise vigorously 30-60 minutes a day </li></ul><ul><li>...
 
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Nutrition - Why Eat?

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General overview of nutrition and healthy eating.

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Transcript of "Nutrition - Why Eat?"

  1. 1. Why Eat?
  2. 2. Good Reasons to Eat Right <ul><li>Best means of fighting illness (heart disease, stroke, osteoporosis, and certain cancers) </li></ul><ul><li>Vital to physical and mental development </li></ul><ul><li>Helps your body to function properly </li></ul><ul><li>Carbohydrates, fats and proteins supply your body with energy </li></ul><ul><li>Calcium builds strong bones and teeth </li></ul>
  3. 3. Other reasons people eat? <ul><li>Depressed </li></ul><ul><li>Happy </li></ul><ul><li>Bored </li></ul><ul><li>Angry </li></ul><ul><li>To gain weight </li></ul><ul><li>To play sports </li></ul><ul><li>To socialize </li></ul>
  4. 4. What does it mean to “eat healthy”? <ul><li>A healthy diet provides your body with the energy and nutrients you need with out deficiencies or excesses. </li></ul><ul><li>A good diet is low in saturated fat, cholesterol, salt, and high in vegetables, fruit, and fiber. </li></ul><ul><li>A good diet provides enough energy to keep you going, but not more than you need. </li></ul>
  5. 5. The Serving Size <ul><li>Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, &quot;How many servings am I consuming&quot;? (e.g., 1/2 serving, 1 serving, or more) </li></ul>
  6. 6. Serving sizes compared to regular items hockey puck: average bagel quarter in diameter: 1 teaspoon of oil 1 ping pong ball: 2 Tbsp. of peanut butter                                                             1 tennis ball: 1 cup of pasta or a medium apple 4 stacked dice: 1½ oz. of low-fat or nonfat cheese 1 baseball: 1 fruit or 1 cup of chopped raw vegetables                                                             1 oz. meat: the size of a matchbox 3 oz. fish: the size of a checkbook 3 oz. cooked meat: the size of a deck of cards                                                            
  7. 7. Calories and (Calories from Fat) <ul><li>Calories provide a measure of how much energy you get from a serving of this food. </li></ul><ul><li>Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. </li></ul><ul><li>The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) </li></ul>
  8. 8. Limit these Nutrients <ul><li>Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure. </li></ul>
  9. 9. Get Enough of These <ul><li>Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease. </li></ul>
  10. 10. Types of Dietary Fiber <ul><li>Soluble fibers, such as the type found in oat bran, are known to reduce blood cholesterol levels and normalize blood sugar levels. </li></ul><ul><li>Insoluble fiber, such as the type found in wheat bran, are known to promote bowel regularity. </li></ul>
  11. 11. <ul><li>Saturated fats should usually be below 5% to be considered a good food choice. </li></ul><ul><li>Usually the higher the dietary fiber the better </li></ul>
  12. 12. Dietary Fiber <ul><li>What can high-fiber foods do for you? </li></ul><ul><li>Support bowel regularity </li></ul><ul><li>Help maintain normal cholesterol levels </li></ul><ul><li>Help maintain normal blood sugar levels </li></ul><ul><li>Help keep unwanted pounds off </li></ul><ul><li>What events can indicate a need for more high fiber foods? </li></ul><ul><li>Constipation </li></ul><ul><li>Hemorrhoids if related to straining from constipation </li></ul><ul><li>High blood sugar levels </li></ul><ul><li>High cholesterol levels </li></ul>
  13. 13. Teen’s Daily Calcium goal 30% DV = 300mg calcium = one cup of milk 100% DV = 1,000mg calcium 130% DV = 1,300mg calcium
  14. 14. Practice reading food labels <ul><li>How many servings are there in this food? </li></ul><ul><li>What is the serving size? </li></ul><ul><li>How many calories are there? </li></ul><ul><li>How many calories come from fat? </li></ul><ul><li>What percent of the calories comes from saturated fat? </li></ul><ul><li>What is the most plentiful ingredient? </li></ul><ul><li>Is this a good food choice? </li></ul>
  15. 15. The New Food Pyramid
  16. 16. The New Food Pyramid con’t. <ul><li>Why are foods with a high glycemic index at the top? </li></ul><ul><li>How many of you meet the fruits and vegetable requirement? </li></ul><ul><li>How many of you take a multiple vitamin each day? </li></ul><ul><li>How many of you meet the daily requirement of 1300 mg of calcium (4.3 glasses of low fat milk or yogurt per day)? </li></ul>
  17. 17. Glycemic Index <ul><li>What does the term “glycemic index mean? </li></ul><ul><li>It ranks carbohydrates according to their effect on our blood glucose levels. </li></ul>
  18. 18. <ul><li>Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. </li></ul><ul><li>This is especially true if you are overweight and sedentary. </li></ul><ul><li>Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals. </li></ul>The Benefits of the Glycemic Index
  19. 19. What foods have a low “glycemic index”? <ul><li>Use breakfast cereals based on oats, barley and bran </li></ul><ul><li>Use breads with whole grains, stone-ground flour, sour dough </li></ul><ul><li>Enjoy all other types of fruit and vegetables </li></ul><ul><li>Use Basmati or Doongara rice </li></ul><ul><li>Enjoy pasta, noodles, quinoa </li></ul><ul><li>Eat plenty of salad vegetables with a vinaigrette dressing </li></ul>
  20. 20. What foods have a low “glycemic index”? <ul><li>Skim milk </li></ul><ul><li>Plain Yogurt </li></ul><ul><li>Soy beverage </li></ul><ul><li>Apple/plum/orange </li></ul><ul><li>Sweet potato </li></ul><ul><li>Oat bran bread </li></ul><ul><li>All-Bran™ </li></ul><ul><li>Converted or Parboiled rice </li></ul><ul><li>Pumpernickel bread </li></ul><ul><li>Al dente (firm) pasta </li></ul><ul><li>Lentils/kidney/baked beans </li></ul><ul><li>Chick peas </li></ul>
  21. 21. What foods have a medium “Glycemic Index” <ul><li>Banana </li></ul><ul><li>Pineapple </li></ul><ul><li>Raisins </li></ul><ul><li>New potatoes </li></ul><ul><li>Oatmeal </li></ul><ul><li>Popcorn </li></ul><ul><li>Split pea or green pea soup </li></ul><ul><li>Brown rice </li></ul><ul><li>Couscous </li></ul><ul><li>Basmati rice </li></ul><ul><li>Shredded wheat cereal </li></ul><ul><li>Whole wheat bread </li></ul><ul><li>Rye bread </li></ul>
  22. 22. What foods have a high “glycemic index”? <ul><li>Watermelon </li></ul><ul><li>Dried dates </li></ul><ul><li>Instant mashed potatoes </li></ul><ul><li>Baked white potato </li></ul><ul><li>Parsnips </li></ul><ul><li>Rutabaga </li></ul><ul><li>Instant rice </li></ul><ul><li>Corn Flakes™ </li></ul><ul><li>Rice Krispies™ </li></ul><ul><li>Cheerios™ </li></ul><ul><li>Bagel, white </li></ul><ul><li>Soda crackers </li></ul><ul><li>Jellybeans </li></ul><ul><li>French fries </li></ul>
  23. 23. What is the significance of 3500? <ul><li>3500 calories = 1 pound of fat </li></ul><ul><li>To lose 1 pound per week you need to either reduce calories or exercise enough to be “in the hole” 500 calories per day. </li></ul><ul><li>Give up: 1 bag m & m’s (250) and add 30 minutes of jogging = 500 calories x 7 =3500 calories = 1 pound lost per week </li></ul>
  24. 24. The “balancing act” Calories – energy expenditure (exercise) = weight loss or gain
  25. 25. How many calories do you need? <ul><li>BMR formula </li></ul>STEP 1: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = BMR STEP 2: BMR X activity factor = calories needed per day ACTIVITY FACTOR: Sedentary = BMR X 1.2 (little or no exercise, desk job) Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) Extra. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
  26. 26. Type of “diets” <ul><li>Restrict food intake (counting calories) </li></ul><ul><li>Make you eat one type of food (grapefruit) </li></ul><ul><li>Limit the percentage you eat from each category (Atkins) </li></ul><ul><li>Count servings (Weight Watchers) </li></ul>
  27. 27. What should I do? <ul><li>Eat a balanced diet </li></ul><ul><li>Exercise vigorously 30-60 minutes a day </li></ul><ul><li>Eat a diet rich in fiber </li></ul><ul><li>Avoid fast food or limit fast food </li></ul><ul><li>Avoid foods with a high glycemic index </li></ul><ul><li>Watch serving sizes </li></ul><ul><li>Drink lots of water </li></ul>
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