How to Plan a Meal Healthily? Think before You Cook

1. Nutrition:
Eating for
Optimum
Health in a
College
Setting
Presented by MyPyramid.com
and Mansfield TRiO

2. Assessing Eating Behaviors
• What drives us to eat?
• Hunger
• Appetite
• Cultural and social meaning of food
• Habit or custom
• Emotional Comfort
• Convenience and advertising
• Nutritional value
• Social interactions

4. Water
• Dehydration – abnormal depletion of body fluids
• The major component of blood
• Necessary for
• Electrolyte and pH balance
• Transporting cells and O2
• Recommended amount – 8 glasses/day (64 ounces)
• 50-60% of body is water
• Is bottled water better?

5. Protein
• Second most abundant substance in humans
• Key to every cell, antibodies, enzymes, and hormones
• Transport oxygen and nutrients
• Role in developing/repairing bone, muscle, skin
• Vital for human life
• May need additional protein if fighting off infection,
recovering from surgery or blood loss, recovering from
burns

6. Proteins
• Amino acids
• Building blocks of protein
• 20 essential amino acids must be obtained from food
• 11 non-essential amino acids produced by the body
• Link together to form
• Complete protein – supplies all essential amino acids
• Incomplete protein – may lack some amino acids, but
these can be easily obtained from different sources
• Few Americans suffer from protein deficiencies

7. Carbohydrates
• Best fuel – provide energy quickly and efficiently
• Two types
• Simple sugars
• Glucose (monosaccharide) – most common form
• Fructose (monosaccharide) – found in fruits and berries
• Sucrose (disaccharide) – sources include granulated sugar, milk and
milk products
• Complex carbohydrates (polysaccharides)
• Starches – from flour, pasta, potatoes
• Stored in the body as glycogen
• Fiber

8. Fiber
• Offers many health protections
• Colon and rectal cancer
• Breast cancer
• Constipation
• Diverticulosis
• Heart Disease
• Diabetes
• Obesity
• Most American eat far less than recommended
• Recommended is 20-30 grams and average is 12 grams

9. Fats
• Also called lipids
• Misunderstood but vital group of basic nutrients
• Maintain healthy skin
• Insulate body organs
• Maintain body temperature
• Promote healthy cell function
• Carry fat-soluble vitamins A, D, E, and K
• Are a concentrated form of energy

10. Obtaining Essential Nutrients
• Avoiding trans fatty acids
• Created by process of making liquid oil into a solid
• Increase LDL levels while lowering HDL levels
• Higher risk of coronary and heart disease, sudden cardiac death
• Found in many margarines, baked goods and restaurant deep-fried
foods
• Food labels listing no trans fasts can still contain less than 500
milligrams/serving

13. Figure 9.6
Reading a Food Label

14. Figure 9.8
Serving Size Card

15. Nutritional Needs for Different
Groups

16. Improved Eating for the College
Student
• Variety of challenges for healthy eating
• Eating breakfast and lunch vital for keeping energy up
throughout the day
• Make lunch and bring it with you, including healthy snacks
• Will keep you from buying less healthy food on the run
• Limit sugar-heavy beverages and fried products

18. Watch the Video
• http://www.youtube.com/watch?v=N2diPZOtty0 (Copy and Paste)
• With the Nutrition facts provided, explain the wear and tear
of these fatty foods. What are they harming? (3 sentences)
• Explain the causes of nausea, vomiting and weight gain. What
is the cause of his blood pressure and cholesterol worsening?
(The same answer for both of these questions 2 sentences)
• What makes this style of eating a terrible decision for anyone,
especially those who aren’t physically active? (2 sentences)

19. Questions for Critical Thinking
Give a brief opinionated answer, based off the PowerPoint and video.
• What are some common mistakes made by college
students in their lifestyle or eating habits that have an
adverse effect on their bodies? (couple different reasons)
• What are the three main food groups essential for a
successful healthy lifestyle. Why are they essential?
(explain in a couple sentences what they do for us)
• Why do you think Americans consume the most calories
per person on the planet? (think about what we have)