nutrition made simple

7/28/2019 Nutrition Made Simple

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NutritionMade Simple

By Ashley Georgakopoulos


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Understanding:

The importance of ALL nutrients

Nutrition Facts Labels

Energy-in, Energy-out

Dieting vs. Lifestyle

Cost Breakdown: Is eating/being healthy

expensive?


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The Truth: We ALL nutrients tofunction

Nutrients:

Carbohydrates

Protein

Fats & Oils (Lipids)

Found in ---->

Five Food Groups:

1. Grains

2. Protein Foods

3. Fruits

4. Veggies

5. Dairy

http://www.choosemyplate.gov/food-groups/
http://www.choosemyplate.gov/food-groups/http://www.choosemyplate.gov/food-groups/http://www.choosemyplate.gov/food-groups/http://www.choosemyplate.gov/food-groups/


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Weve come a long way!


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Carbohydrates: Primary fuel source for

brain cells, nervous

system, red blood cells Different variations:

Complex vs. Simple

Protein Form important

structures in body,regulate bodyfunctions, & can fuelcells when needed

Fats & Oils(Lipids) Diverse group, all with

varying functions Some vital to health,

others have negativeimpacts

Contemporary Nutrition, 7th Ed., G. M. Wardlaw, A. M. Smith, 2009


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So WhatNext?


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Balance nutrient intake

*Control portion sizes*

Read those labels!


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Nutrition FactsLabels

How do you read them?


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Mac & Cheese


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Pay attention to howmany servings it isdescribing

Notice is says 2 percontainer

Serving size is only a cupfor this particular food


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In this case, for everycup/serving of mac& cheese, there are

250 calories


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Limit these items!

Regarding Sodium:

Everyone should reduce theirsodium intake to less than 2,300milligrams of sodium a day (about1 teaspoon

of salt)

Adults age 51 and older, AfricanAmericans of any age, andindividuals with high bloodpressure, diabetes,or chronic kidney disease shouldfurther reduce their sodium intaketo 1,500 mg a day.

www.choosemyplate.govDG TipSheet No. 14

June 2011


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Get enough of these!!

Why these particular 4 vitamins& minerals?

They are what most

medical/nutritionalprofessionals agree aremost necessary to bevital

However, maintaining abalanced diet will

provide the otherimportant vitamins andminerals not mentionedhere for a more

sustained body


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Thepercentagesare based on adiet of 2,000calories per day

Its a quickguide to the %DV (Daily Value)

5% or less is Low 20% or more is

High


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Energy Balance What is the energy?

Calories; ingested when eating,burned off with exercise andbody functions

Are calories bad? No, but too many get stored as

body fat

Too little = fatigue/weak/notfunctioning properly

Should I count every calorie? No, but moderation and

controlling portions helpsmaintain control


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Energy Balance, cont. Energy in: Food, Drink (not including

water)

Energy out: Exercise, Functions of the

body

ENERGY IN > ENERGY OUTGain weight

ENERGY IN = ENERGY OUTMaintain body weight

ENERGY IN < ENERGY OUT Lose weight


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Dieting vs. Lifestyle Temporary Can deprive of

necessary nutrition,leading tomalnutrition

Quick Fix Yo-yo dieting is

actuallyDETRIMENTAL to thebody, causingdamage the

immune system 99% of dieters who

lose, gain back ALL,if not MORE, of theweight lost

Makes better choices forLIFE

Provides all nutrientsneeded

Is slower when trying tolose weight, but focuses

more on being healthy ingeneral

Strengthens all bodilyfunctions, especially theimmune system

Weight lost STAYS OFF

Moderation is the key:YOU DONT HAVE TOELIMINATE THE FOODSYOU LOVE


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The Cost ofBeing Healthyvs. Unhealthy


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Trip to McDonalds for 4people, with $20 to spend:

2x Hamburger Happy Meal: $3.60

Quarter Pounder with Cheese Meal: $6.08

Big Mac Meal, upsized drink: $6.80

Tax (.09): $1.48

Grand Total: $17.96

http://www.mcdonalds.com.pk/products/view/menu-pricelist


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Mock Shopping Trip fora family of 4, with $20:

Where: Walmart

Supercenter

Bought:

Food Price

Milk, skim or 1%, 1 gallon $3.18

Eggs, Lg A, $1.74/dozen $1.74

Rolled oats, HUGE 42 OZ CONTAINER $2.48

Sweet Potatoes @ $0.88/potato, x3 $2.64

Chicken @ $2.05/lb, x3 $6.15

Canned Spinach $0.74/16 oz can $0.74TAX (.09) $1.52

GRAND TOTAL $18.45


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NHLBI Fact Book: Ten Leading Causes of Death: Death Rates, U.S., 2010


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Questions?


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Thank you!!!Ashley Georgakopoulos

[email protected] me!
mailto:[email protected]:[email protected]

nutrition made simple

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