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Nutrition 101By: Rebekah Emerine &

Sarah Kuramoto

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WHAT DOES IT MEAN TO EAT HEALTHY?

+ Dieting vs. Eating Healthy

Diet What food we eat in the

course of a day, week, month, year.

A healthy diet promotes good health

Dieting Short term, and used to

lose weight Examples:

No Carb Diet No Sugar Diet Juice Cleanse

Eating Healthy long term commitment- a

lifestyle improves your body’s

overall health Whole, minimally

processed foods Having variety Eating smaller portions Eating breakfast & meals

throughout the day Reducing sugar intake

+So why do I need to eat healthy? -Gain more energy -Stabilize your mood - Feel good and Increase Confidence-Prevent Disease and Illness - Heart Disease - High Blood Pressure - Diabetes - Gastrointestinal Health - Vision Problems

+ Six Nutrients 1.Carbohydrates

2. Fats3. Proteins 4. Fruits and Vegetables

5.Vitamins and Minerals 6. Water

+ Carbohydrates What do they do?

Act like gasoline in a car Provide energy to the

body

Good Carbs - Whole grains - Vegetables and fruits - Beans - Brown rice

Dispelling Myths: Not about how many

carbs you eat Focus on the type of

carbs you eat

Bad Carbs -White bread -Pastries -Soda -Chips/Cookies

+ Fats What do they do?

Help store energy for later

Protect vital organs (heart, brain, kidney, liver, and lungs)

Good Fats Olive Oil Avocados Nuts Fish

Bad Fats Saturated Fats: limit these

Whole milk, cheese, red meat Trans Fats: increase cholesterol

cookies, pastries, french-fries, chips

+ Protein What do they do?

Building block for the body Maintains, repairs, and builds

tissue Some are healthier options

due to the sodium and fat content

Healthy

8ounces steak but it has 12g fat = >60%

of your daily intake

Healthier

1 cup Lentil Beans 18g protein and no fat

3 ounces Chicken Breast 24g protein and low in fat

+ Fruits & Vegetables Why do I need these?

Provide fiber Low in fats and calories Reduce risk of disease Have vitamins and

minerals Natural, whole-food, quick

snack

+Vitamins and Minerals Purpose: help heal, grow, repair, & maintain the body’s

organs, skin, cells, and bones

Can be found in foods you eat or by taking supplements

Some common examples: Potassium white potatoes, beans, bananas, tomato

products Vitamin C citrus fruits (oranges), potatoes, broccoli, leafy

greens, tomatoes Calcium cheese, low-fat milk, broccoli, green beans, dark

leafy greens Vitamin A sweet potatoes, carrots, dark leafy greens, fish,

lettuce

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How much water do you need a day? The Institute of Medicine determined:

Men = 13 cups (3 Liters) Woman= 9cups (2.2 Liters)

Why do we need that much water? Prevent dehydration The Body is made of 60% water and needs to be restored

throughout the day

+ Fiber Where do you find fiber?

Fruits Vegetables Whole Grains Beans

Why do you need fiber? Prevents and relieves Constipation helps you to maintain a healthy weight Lowers risk of developing heart disease and diabetes

+ Sugar has no

nutritional benefit

Avoid processed foods

American Heart Association recommends adding no more than 6-9 teaspoons of added sugar/ day = 24-36 g sugar

4 grams sugar = 1 teaspoon Example: Pepsi has 69g sugar

+Complications of Too Much Sugar Overloads & damages the liver Gain more weight risk for developing diseases caused

by obesity Body cannot produce enough insulin to keep up with

sugar intake Diabetes Heart Disease

+ Sodium

How much sodium should I have per day? 2300mg/day

Why do I need to lower my intake of sodium?

Water Retention

High

Blood Pressure

Heart works harder to

pump blood throu

gh the

body

Increased risk of

Heart

Attack

and Strok

e

1 Serving Servings per Package

Whole Package

Soup 890 mg 2 1780 mg

Cheetos 250 mg 9 2250 mg

Cookie 220mg 2 440 mg

Peanut Butter Jar

140 mg 35 4900 mg

Ketchup Packet

250 mg 1 250 mg

Sodium Demonstration

+ What does this show us? What was the most surprising thing you noticed?

What we noticed Eating a 9 oz. bag of Cheetos exceeds the

recommended sodium intake for one day Read labels to determine how much one serving

really is

+Cholesterol Two types: “good” and “bad”-too much of one or not enough of another can lead to health issues

-coronary artery disease-stroke-heart attack

-Cholesterol causes plaque build up in the arteries, limiting the blood flow and putting pressure on the heart

-Preparation of food affects your cholesterol -ex: chicken is a healthy lean meat, but if fried, the fat and cholesterol is increased *try baking or grilling your chicken instead

HOW TO REDUCE -exercise-healthy diet

FOODS TO EAT-oatmeal, apples, kidney beans , fish, nuts, and avocados

TOTAL CHOLESTEROL: <180 mg/dL

Check Cholesterol every 4-6 years!!

+ WHAT IS A CALORIE?

+ Calories• The body’s ENERGY. • If you eat more calories, your body

needs to burn more calories or the extra calories will be stored in your body as fat

• Average caloric intake/ day:• Male: 2500-2800 calories/day • Female: 2000 calories/day

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Reading Food Labels

Drag picture to placeholder or click icon to add

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What did you learn?

+ Summary Aim for a BETTER diet not a

PERFECT one Half of your plate filled with

fruits and veggies Avoid oversized portions Drink water in place of sugary

drinks Compare sodium in foods Eat low-fat milk and cheese Eat whole-grains Choose “good” fats & carbs Read Labels

+ References http://www.heart.org/HEARTORG/Conditions/Cholesterol/CholesterolToolsResources/Downloadable-Cholesterol-Tools_UCM_305648_Article.jsp#.VrjiBlMrKRt

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

http://nof.org/articles/886

https://www.nlm.nih.gov/medlineplus/ency/article/002404.htm

http://healthyeating.sfgate.com/benefits-vitamins-minerals-5991.html

https://publications.nigms.nih.gov/insidelifescience/fats_do.html

http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

http://healthyeating.sfgate.com/purposes-healthy-eating-7147.html

http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477

http://www.fruitsandveggiesmorematters.org/top-10-reasons-to-eat-more-fruits-and-vegetables

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

http://www.choosemyplate.gov/vegetables-nutrients-health