Diet and nutrition

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Introduction to Diet and
Nutrition
Olivia Pantano

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What is nutrition?
 Materials and food necessary to support life and growth
 Examples: vitamins and minerals found in fruit

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Nutrition
 As our bodies grow, it is important to take care of it by eating
proper foods and correct servings.

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Definition of Diet
 Sum of food consumed by an organism or group
 What you eat everyday!

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Why is it important to be healthy?
 Best way to live a healthy life is through a balanced diet.
 To provide your body the nutrients it needs to function
 To maintain energy and focus throughout the day
 Prevents development of chronic diseases
 Diabetes, obesity, cancer

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Basic nutrition

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My Plate model
 Vegetables and fruits: cover half your plate with fruits and
veggies
 Whole fruits and veggies preferred over juices
 Grains: Any food made from wheat, rice, oats, cornmeal, barley
or another cereal grain is a grain product.
 Try to make half of grains eaten whole grains!

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My Plate Model
 Protein: meat, poultry, seafood, beans and peas, eggs,
processed soy products, nuts, and seeds
 Remember that protein can be found in non meat options and they
are often lower in fat and calories
 Dairy: Most dairy group choices should be fat-free or low-fat

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Fruits and vegetables
 Packed with vitamins
and minerals
 Naturally low in calories
 High in fiber that keeps
your digestive system
happy!
 Huge variety!
 Remember: you need a
minimum of 3-5 servings
of fruits and veggies per
day.

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Grains
 Supplies long lasting
energy through
carbohydrates
 Look at nutrition labels
 Recommended 5-8
ounces per day

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Dairy
 High in calcium
 Very high in saturated fat
and calories
 Important to eat low fat dairy
products
 Can be substituted with
almond milk, soy milk,
coconut milk

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Protein
 Meat is the most common source of protein
 High in fat and calories
 Fish is a less fatty alternative
 Alternative sources of proteins include
 Wheat and grains
 Legumes
 Nuts and seeds

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Protein
 By lowering intake of
traditional proteins
like meat from
animals one can
lower:
 Risk of heart disease
 Cholesterol level

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Drinks

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Soda and Juice
 Soda: has high levels
of caffeine and sugar
 Caffeine is a stimulant
 Increases blood sugar
 Full of chemicals
 Juice: can be
nutritious if made with
100% fruit juice
 Should be consumed
in moderation to limit
sugar intake.

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Snacks
 Processed foods often elected as snack foods
 The further the food goes from being whole= less nutritional value
 Often high in sodium, fat, and refined sugars
 Energy from these foods does not promote positive growth.

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Water
 Makes up 50-70% of our
bodies
 Nourishes the brain
 Helps remove toxins from
body

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Alternative diets
 Vegetarian: abstains from meat products. Still eats eggs and
dairy.
 Vegan: no animal products
 Paleo: diet of mainly fruits, veggies, and grass fed meat. No
grains

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Easy steps to eating healthier
 Eat regular meals
 Breakfast is important!
 The goal is never to starve yourself but never feel so full that you
feel ill.
 PORTIONS
 Eat a variety of foods
 Mix it up
 Fruits and veggies!

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Easy steps to eating healthier
 Cut down on foods high in fat and sugars
 Limit sodas and animal products
 Fruits are snacks too!
 Watch sodium intake
 Drink lots of WATER!

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Reminder
 Whichever diet you choose (omnivore, vegan, paleo, etc)
remember to control portions, and limit sodium, fat, and sugar!

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Happy Eating!