NUTRITIONPresented

by

Jackie nix

• The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for:

• orange - grains • green - vegetables • red - fruits • yellow - fats and oils • blue - milk and dairy products • purple - meat, beans, fish, and nuts • The U.S. Department of Agriculture (USDA) changed the pyramid

in spring 2005 because they wanted to do a better job of telling Americans how to be healthy. The agency later released a special version for kids. Notice the girl climbing the staircase up the side of the pyramid? That's a way of showing kids how important it is to exercise and be active every day. In other words, play a lot! The steps are also a way of saying that you can make changes little by little to be healthier. One step at a time, get it?

ONE HEALTHY DAY

MAKING CHOICES!...

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. •Enter your weight and height using Standard or Metric measures. •Click on "Compute BMI" and your BMI will appear in the heart of the figure. BMI Categories: •Underweight = <18.5 •Normal weight = 18.5-24.9 •Overweight = 25-29.9 •Obesity = BMI of 30 or greater The BMI TablesAim for a Healthy Weight:•Assessing Your Risk •Limitations of the BMI •Controlling Your Weight •Recipes

http://www.nhlbisupport.com/bmi/bmicalc.htm

A calorie is a unit of energy.• If calories eaten each day are greater than

calories used by our bodies in physical activity, the extra calories are stored by our bodies, and we gain weight.

• If we use more calories during physical activity each day than we eat, our bodies lose weight as we use up our “stored” calories to make up for the shortage of food.

• It is important for the health of our bodies that we eat enough calories of healthy, nutritious foods, and also exercise and play enough so our bodies use the calories we eat, instead of storing them.

What we eat is just as important as how much we eat. Calories come in the form of Proteins, Carbohydrates and Fats.

Protein helps build strong muscles. Good sources of Protein are: Meat, Fish, Beans, Nuts, Eggs

• Carbohydrates are quickly converted into energy by our bodies. There are two types of Carbohydrates - Simple Carbohydrates, and Complex Carbohydrates.

• Simple Carbohydrates include: Sugar, White Rice, White Flour, Potatoes, (Cookies, Pretzels, Corn chips and most processed food.)

• Complex Carbohydrates are much healthier for your body. They are higher in Fiber and break down more slowly when you eat them, so they provide more sustained energy for your body and also don’t cause a spike in blood sugar. Complex Carbohydrates include: Brown Rice, Whole grain breads, Whole fruit and Vegetables.

Fats and oils are also vital to the health of your body. In fact, there is more and more evidence that many fats are good for us and actually reduce the risk of heart attacks and stroke. “Good” fats also help our sugar and insulin metabolism.

Not all fats are created equal, some are good for us and some are not.

The “good” fats are:• Monounsaturated Fats (olive oil, canola oil, peanuts,

almonds, avocados)• Polyunsaturated Fats ( soy, seeds, and their oils)• Omega-3 Fatty Acids ( walnuts, fish, flaxseed)• Omega-6 Fatty Acids ( nuts, seeds and their oils) Animal

products contain Saturated fats, which are linked to heart disease and cancer.

• Saturated Fats include: ( lard, butter, cream ) It is important to include fats in your diet every day, but fat calories should be no more than 30% of your total calorie intake, or roughly 57 grams of fat.

How much is that? 1 Large order of fast food fries = 28 grams A 6-ounce steak = 23 grams 1 Piece of Cheesecake = 18grams per slice

Where do we find sugar???• The obvious is cookies, candies, chocolates, cakes, ice

cream, soda pop, sweet tea

• Many of the foods we eat are metabolized as sugar by our bodies, even though they may not taste sweet. This is “hidden” sugar in our diets that we usually don’t think about.

• Some examples are: White bread, biscuits, crackers, pretzels, chips, potatoes, pasta, white rice. Many of these foods should be eaten only occasionally and in moderation.

Fiber is also a very important part of our diets. • Fiber is the indigestible part of fruits, vegetables and

grains. A high-fiber diet helps keep cholesterol low, is healthy for the heart and for the digestive tract.

• Eating plenty of whole grain breads and cereals, fruits and vegetables will provide fiber in your diet.

Eating Disorders

Anorexia, Bulimia and Obesity All of the above are dangerous eating disorders. When people don’t eatright and in a healthy way, it can have serious physical and mental consequences and can be life-threatening.

Anorexia and Bulimia1. This is a disorder that is more common among girls, but also affects boys

as well. 2. People with Anorexia or Bulimia usually see themselves as being

overweight even when they are very, very thin. They try not to eat, to the point of starving themselves to get thinner.

3. Being thin or skinny, is not the same thing as being HEALTHY! Skinny is not the same thing as BEAUTIFUL!

4. When you don’t eat enough nutritious food, your body will use up nutrients it has stored in muscles, bones and organs. Young, growing bodies need nutritious foods.

5. Long-term starvation, binging and vomiting, limited food intake can have serious consequences on your heart, bones, and internal organs.

6. Usually someone with Anorexia or Bulimia needs help with this problem and cannot get on the right track of eating properly by themselves.

7. If you suspect you have an eating disorder problem, don’t be afraid to ask for help.

8. If you suspect a friend or classmate has a problem with eating, don’t tease them or harass. . . talk to a teacher, parent, or school counselor and help them get the help they may need.

Obesity1. Obesity is a growing problem in the United States. More and more

people are becoming more and more overweight. 2. It seems we are eating more and getting less exercise! 3. Obesity can be life-threatening as well, and causes long-term health

problems including stroke, heart attack and diabetes. 4. If you are regularly consuming more calories than your body uses, the

extra calories will be stored by your body as fat. 5. People who become obese regularly eat more food than their body

needs to sustain itself. 6. Often, they are eating the wrong kinds of foods as well. 7. Obesity happens gradually, over time. 8. Therefore, losing the weight is also a slow and gradual process. 9. If your parents or other family members are obese, you have a higher

likelihood of becoming obese as well, so it is important to make healthy food choices.

10.Just making small changes in your eating habits and physical activity can make big differences over time. Take small steps at a time.

11.Avoid eating at fast food restaurants, try to avoid processed foods and foods high in sugar. Avoid milk shakes, soda pop and sweet tea and fruit juices. These are high in calories, don’t satisfy hunger very well, and have little or no nutritional value.

12.Stick to foods high in nutrients, high in fiber, high in protein, low on sugar, low on fat, low on simple carbohydrates.

GLAMOR!!!

Social Pressure:

• We have a lot of social pressure to look good, and people often tease and harass those who may be overweight or underweight.

• More often girls struggle with body image and the social pressures to have a “model’s body”, but boys have these pressures as well.

• We see celebrities and models in magazines and on TV and in movies and everywhere we go. They always seem to look so beautiful and glamorous, and lead such intriguing and exciting lives- - -it’s hard NOT to want to look like them, right??

• The problem is that most of what YOU see is NOT REAL. Many models and celebrities are almost unrecognizable in real life. You could walk right past them in a Wal-Mart and not even know who it was. Pictures you see in magazines are almost always retouched and digitally enhanced. When they pose a model and take a picture. . . if her arms or her thighs look too big, they use the computer to make them appear thinner than they really are. They whiten teeth, make lips look fuller, erase freckles and wrinkles, make eyes look bluer than they really are. You name it. anything and everything can be enhanced and changed digitally before it is printed, so what we see in print and in movies is often unrealistic and NOT what the actual person looks like.

• The images you see in fashion magazines often make us feel inadequate and not happy with ourselves because we don’t look like that. I want to reassure you that the models and actors you see may be naturally attractive, but the photos and movies do not represent what they really look like in real life. To aspire to look like what you see in magazines is to aspire something that is not real and physically unattainable.

• It is important for us all to remember that each of us is unique and different and we all have special gifts, talents, strengths and weaknesses. Spend your time appreciating who you are and what makes you unique, than trying to look like somebody else or trying to live up to images that are unrealistic.

Some Healthy Eating Tips

• Don’t skip meals. . . try to make sure you eat 3 balanced meals per day. Nobody ever got fat eating 3 nutritious meals each day. (It’s the snacks and sweets you have to be careful with!)

• Watch your portion sizes. . . avoid “supersize” drinks, fries, “double” cheeseburgers, large shakes instead order a small or medium drink, small fries, regular hamburger.

• Look at your plate. . . about half of your plate should be fruits and vegetables, one quarter should be protein (meat/eggs/fish), one quarter should be carbohydrate (brown rice, whole grain bread or pasta, baked potato)

• Try not to eat while watching TV. . . you will tend to eat more because you’re not paying attention to how much you’re eating.

• If you are eating chips, pretzels, nuts, cookies and other snack, place a serving in a bowl and put the bag away. Avoid eating chips and snacks directly out of the bag. . . if you sit and eat out of the bag, you will usually eat more than a serving.

• The same is true for ice cream. . . avoid eating out of the carton. Put a scoop or two in a bowl and put the carton back in the freezer.

Suggestions:• If you find that you are really hungry after school and you’re really

craving chips or cup cakes or cookies . . . have a small serving just to satisfy your craving. . . but if you are still hungry grab an apple or other fruit, a handful of raisins, carrot sticks, celery with peanut butter, drink some water,. . . try not to fill up on “junk” food. Go outside and take a walk.

• It takes your stomach about 20 minutes to tell your brain that it’s full.

• Soda pop, sweet tea, and even most fruit juices are high in calories, especially from sugar, and low in nutrients. Try to drink more water, unsweetened tea, and milk.

• If you can, go grocery shopping with your parents. Notice that in a grocery store, most of the healthy foods and food groups are around the outside perimeter of the store. . . produce (fresh fruits and vegetables), meats, dairy products and breads and deli items. Most processed foods (snack foods, cookies, pastas, cereals,) are in the center isles of the stores.

• Don’t forget to read labels! Before you grab that box in the pantry. . .look at the serving size. . . look at the calorie count. . .look at how much sugar, how many carbohydrates it has! You may be surprised by what you see. Can you pronounce the ingredients??

• In general, try to choose foods that are in as close to its natural state as possible. If you are eating foods with ingredients you cannot pronounce or have never heard of... it’s probably not good for you.

• Eat colorful! There is such a wide variety of fruits and vegetables, and generally, the brighter and deeper the color, the more nutritious it is. . . for example, a spinach salad or salad made with Romaine lettuce, which is dark green, has more nutrients than salad made with iceberg lettuce. Blueberries, strawberries and raspberries are all high in nutrients. Butternut squash and carrots are high in Beta Carotene. As a general rule of thumb, the more colors of fruits and vegetables you eat, the better.

• Get up out of your seat, walk around the block, shoot some basketballs, play soccer or frisbee, DOING will get your mind of food and you will be burning calories….