1. Think Before you Eat!Think Before you Eat!
 Eating Right.Eating Right.
 What are you eating?What are you eating?
 Mmmmm????Mmmmm????
 The importance of making healthy balancedThe importance of making healthy balanced
choices!choices!
 Avoiding excessive consumptionAvoiding excessive consumption

2. Nutrients that have
Calories:
A calorie is a unit of measure for the energy in food.
 Proteins
 Carbohydrates
 Fats

3. Calorie SourcesCalorie Sources
C a r b o h y d r a t e s P r o t e i n F a t A l c o h o l
C a l o r i e s :
e n e r g y o u r b o d y u s e s
ProteinProtein 44
CarbohydrateCarbohydrate 44
FatFat 99
AlcoholAlcohol 77
•A calorie from one source has exactly the same energy as a
calorie from another source
Nutrient Calories per Gram

4. Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health

5. What is an RDA?What is an RDA?
Recommended Dietary AllowancesRecommended Dietary Allowances
The amounts of essential nutrients believed to be adequate to meet theThe amounts of essential nutrients believed to be adequate to meet the
known nutritional needs of practically all healthy persons.known nutritional needs of practically all healthy persons.
These are revised about every five years by:These are revised about every five years by:
the Board of the National Academy of Sciences National Researchthe Board of the National Academy of Sciences National Research
US RDAs
US Food and Drug Administration sets Recommended Daily
Allowances
Some nutrients do not have RDAs but have an impact
on our health

6. Daily Calcium RequirementsDaily Calcium Requirements
Boys Calcium mg Girls Calcium mg
12 – 15 yrs 1200 12 - 15 yrs 1000
16 – 18 yrs 1000 16 – 18 yrs 800

7. Sources of CalciumSources of Calcium
Food/BeverageFood/Beverage
Milk: full creamMilk: full cream
Skim MilkSkim Milk
Modified Milk (Hi-Lo)Modified Milk (Hi-Lo)
Yoghurt , plainYoghurt , plain
Cheese, cheddarCheese, cheddar
Ice-creamIce-cream
CreamCream
ButterButter
Fish – CookedFish – Cooked
Salmon,Salmon, canned with bonescanned with bones
Sardines,Sardines, cannedcanned
Egg, oneEgg, one
TofuTofu
BreadBread
Vegetables, cookedVegetables, cooked
Serve SizeServe Size
1 cup1 cup
“ ““ “
“ ““ “
200g200g
20 gm20 gm
150 ml150 ml
1 tablespoon1 tablespoon
“ ““ “
100 gm100 gm
100 gm100 gm
100 gm100 gm
55 gm55 gm
3 oz3 oz
1 slice1 slice
100 gm100 gm
Calcium MGCalcium MG
280280
290290
340340
380380
150150
100100
1212
22
2525
9595
500500
2525
130130
1010
2525

9. What effects calcium absorption?What effects calcium absorption?
 SaltSalt
 Too much ProteinToo much Protein
 SmokingSmoking
 AlcoholAlcohol

10. Trends in CarbohydrateTrends in Carbohydrate
ConsumptionConsumption
0
20
40
60
80
100
C
A
R
B
O
H
Y
D
R
A
T
E
S
SIMPLE
COMPLEX
1910 1950 1980
P
E
R
C
E
N
T
65%
35%
50%
50%
45%
55%

11. The Importance of
Dietary Fiber
!

12. Dietary Fiber: The ONLY
100% proven benefit.
Dietary Fiber keeps you regular by adding bulk to the
intestinal contents. High fiber = less constipation.

13. Sources of Fiber

14. HWHW
Debates!Debates!

15. Debate TopicsDebate Topics
1.1. Milk is good for you.Milk is good for you.
2.2. We should eat a vegetarian diet.We should eat a vegetarian diet.
3.3. We should use sweeteners instead ofWe should use sweeteners instead of
sugar.sugar.
4.4. We should eat only Organic foods!We should eat only Organic foods!
5.5. Low/No carb diets are good for yourLow/No carb diets are good for your
health.health.