Nutrition
•Download as PPTX, PDF•
0 likes•178 views
This document provides an overview of healthy eating. It recommends eating less processed foods, refined sugars, and carbonated drinks, and instead eating more fruits and vegetables, lean proteins like those listed on livestrong.com, and omega-3 fatty acids. It notes the benefits of drinking water and recommends drinking amounts. References are included for serving sizes of fruits, vegetables, lean proteins, and for additional nutritional information.
Recommended
More Related Content
What's hot
What's hot (20)
Viewers also liked
Viewers also liked (16)
Similar to Nutrition
Similar to Nutrition (20)
Nutrition
- 2. Table Of Contents • How to eat healthy • Don’t eat the bad • Eat the good • Focusing on the good – Each category briefly
- 3. HOW TO EAT HEALTHY •EAT LESS CRAP •Carbonated Drinks •Refined Sugars •Artificial sweeteners & colors •Processed Foods •EAT MORE FOOD •Fruit and Veggies •Organic Lean Protein •Omega 3 Fatty Acids •Drink Water
- 4. Don’t eat the bad
- 5. Eat The Good
- 7. Fruits and Veggies •Fruit Information •Vegetable Information •What constitutes a serving? •Name some of each •http://www.ewg.org/foodnews/list/
- 8. Lean Protein & Omega 3’s •What is a lean protein and omega 3? •Lean Protein & Omega 3 Information •What constitutes a serving? •Name some of each
- 9. Benefits of drinking water? How much should one drink a day?
- 10. References • http://pinterest.com/pin/286611963755811588/ picture from slide 3 • http://www.ewg.org/foodnews/list/ slide 7 • http://www.livestrong.com/article/27303-list-lean-protein-foods/ information slide 8 • http://www.mayoclinic.com/health/water/NU00283 information slide 9 • http://www.nutrition-and-you.com/vegetable-nutrition.html information for slide 7 • http://www.nutrition-and-you.com/fruit-nutrition.html information for slide 7 • http://www.livestrong.com/article/543203-nutrition-what-is-a- serving-size-of-lean-protein/#ixzz28IoSdv8i information for slide 8
Editor's Notes
- This is a picture that I found that basically describes what we should and shouldn’t be eating as healthy adults. If you want to consider yourself a healthy adult then eat more food and less crap. If you want to start eating healthier always take a look at the eat more food section to see what you need more of in your diet and pay attention to the following slides to come to see the details of each letter of eating more GOOD FOOD!
- Don’t eat the bad things that the world offers today. Carbonated drinks, refined sugars, artificial sweeteners, and canned goods.
- Always eat that good that is offered. Fruits, vegetables, lean proteins, omega 3’s and drinking more water.
- Now we are going to FOCUS in on the GOOD things that we all should be eating everyday:Fruits and VegetablesLean Protein and Omega 3’sDRINK PLENTY OF WATER
- Fruits are nature’s wonderful medicines packed with many vitamins, minerals, and many nutrients. Fruits are low in calories and fat and are also a great source of simple sugars, fiber, and vitamins. Fruits provide plenty of soluble dietary fiber. Fruits also contain many anti-oxidants for example Vitamin-C. These help protect the body from stress, diseases, and cancers.Now on to vegetables. Vegetables like fruits are low in fats, but contain good amounts of vitamins and minerals just like fruit. All Green-Yellow-Orange vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin C, vitamin A, and vitamin K. Vegetables are also home for many antioxidants which help not only fight against certain diseases like cancer, but they also boost the immunity. Vegetables also have the fiber known as polysaccharides such as cellulose, gums, and pectin Just to name a few. To name a few things of what constitutes a serving of a fruit and vegetable here they are:One serving equals:1 medium piece of fruit1/2 cup fruit (raw, canned, or frozen)1/2 cup cooked vegetables (canned or frozen)1 cup raw vegetables1/4 cup dried fruit4-6 oz. of 100% juice (serving size depends on the type of juice)1/2 cup cooked peas or beansHere are a few fruits- cherries, apples, oranges, grapes, grapefruit and melons.Here are a few vegetables- broccoli, carrots, peppers, lettuce, spinach and cucumbers.
- Protein- is composed of amino acids known as the building blocks of muscle.Examples of Lean ProteinChicken Breast- one of the cheapest lean protein sources available today. It provides about 8 grams protein per ounce. Trim any fat before cooking.Lean Beef- good source of B vitamins and iron. When shopping for beef look for leaner cuts like top round, top sirloin, and flank steak. Ground beef should be 90% lean or leaner.Fish/Seafood- salmon, tuna and shrimp. Be careful with excessive consumption of tuna it can lead to mercury poisoning. Egg Whites- just the white of the egg not the yolk. The egg white is a fast digesting protein while the yolk contains fat and cholesterol in addition to protein. By removing the yolk you can eliminate calories without sacrificing all the protein content.Beans- high in fiber but also are a source of complete protein. Examples of beans are navy, pinto and black beans just to name a few.Dairy- When shopping for dairy products look for high protein with lower sugar content. Milk and cottage cheese are good dairy protein sources. What constitutes a serving when it comes to lean protein and omega 3’s. Serving sizes may differ depending on the type of protein you choose. A serving of grilled or baked fish is 3 ounces, while a serving of skinless chicken breast is 2 1/2 ounces. A serving of lean cooked hamburger is 2 ounces. You can also choose from other sources of protein: one egg, 1/2 cup of baked beans, 2/3 cup of low-fat cottage cheese or plain yogurt, 1 1/2 to 2 ounces of low-fat cheddar, two 1-inch slices of hard or soft tofu or 1 cup of skim milk or reduced-calorie soy milk.
- What are the real benefits of drinking water??? Water makes up about 60% of the human body weight. Every system that is in your body depends on water to function properly. Lack of water can lead to dehydration , this is when you don’t get enough water in your body to carry on normal functions.How much water should we drink a day?One should drink at least eight 8oz. Glasses of water per day which translates to about 1.9 liters.There are also factors that influence when we need water and how much water we need per day: Exercise- sweating evaporates water so we need to put that back in!Environment- hot or humid weather conditions require drinking more water so that we are properly hydrated.Illness or health conditions- by drinking water when sick this helps flush out the system to get any bad fluids out of the body.Pregnancy or breast-feeding- women who plan on breast feeding need additional fluids to stay hydrated, large amounts of fluids are used when nursing. The Institute of Medicine recommends that a pregnant woman drink at least 2.3 liters, which transfers to 10 cups daily. And a woman who is nursing should have 3.1 liters, which transfers to about 13 cups daily.
- Resources for all the information put into the PowerPoint Presentation. Hope you all enjoyed the show!