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NUTRITION - is the science that studies how body
makes use of food
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DIET - is everything you eat and drink
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NUTRIENTS - are the substances in food
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CALORIES – See the next slide
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A calorie is a unit of energy produced by food
and used by the body
There are 3500 calories in a pound
◦ Fat: 1 gram = 9 calories
◦ Protein: 1 gram = 4 calories
◦ Carbohydrates: 1 gram = 4 calories
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Substance that must be obtained from the
diet because the body cannot make it in
sufficient quantity to meet its need:
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Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
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Your body's main source of energy.
Most calories (55-60%) should come from
carbohydrates.
Carbohydrates can be grouped into two
categories: Simple and Complex.
◦ Simple Carbohydrates = Sugars
◦ Complex Carbohydrates = Starch & Dietary fiber.
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Grain products
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Breads
Cereals
Pasta
Rice
Fruits
Vegetables
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Needed for growth; building and repair or
body tissues
The “building blocks” of the body
Secondary energy source
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2 Kinds of Proteins:
Complete Proteins:
Contains all of the
essential amino acids
Come from Animals
Meat - fish, poultry
Milk
Yogurt
Eggs
Incomplete Proteins:
Do NOT contain all the
essential amino acids
Come from Plants
Grains
Legumes-Dry Beans
Nuts
Seeds
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2 Types: Saturated and Unsaturated
Maintains skin and hair
Cushions vital organs
Provides insulation
Production and absorption of certain
vitamins and hormones.
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Animal-based foods
◦ Meats
◦ Milk products
◦ Oils
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Nuts
◦ Peanut butter
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Help to regulate chemical reactions in the body.
Vitamins cannot be made in the body, we must
obtain them through the diet.
Vitamins are best consumed through a varied diet
rather than as a supplement because there is little
chance of taking too high a dose.
Vitamins come from a variety of sources
◦ Eat a assorted & colorful diet!
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Minerals are components of foods that are involved
in many body functions.
Minerals are not a source of energy and are best
obtained through a varied diet rather than
supplements.
Minerals come from a variety of foods
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Water helps to control our body temperature, carries
nutrients and waste products from our cells, and is
needed for our cells to function.
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Most of our body weight (60-70%) is made up of
water.
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Drink at least 64 oz. per day
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How do you know if you are drinking enough water?
◦ Clear urine
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Serving Size – The amount of food, such as 1 cup of
cereal, 2 cookies, or 12 pretzels. It tells you how
many nutrients are in that amount of food.
What is the serving size for this food?
◦ Answer - ½ Cup
How many serving are in this container?
◦ Answer - 4 Servings
How many calories are in 1 serving of this food?
◦ Answer – 90 Calories
How many calories are in 3 serving of this food?
◦ Answer – 270 Calories
Using the Percent Daily Value
◦ Low = 5% or less of the Daily Value
◦ Moderate = 6%-19% of the Daily Value
◦ High = 20% or more of the Daily Value
Directions: Analyze the
nutritional value of this food.
 ALL nutrients with a
percent daily value should
be listed in the chart List
both the nutrient AND the
percentage
McDonald's Big Mac
Featuring MyPlate and the 2010 Dietary Guidelines
 MyPlate
is a tool designed to remind
Americans to eat healthfully
 MyPlate illustrates the five food groups
using a familiar mealtime visual, a place
setting
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Balancing Calories
◦ Enjoy your food, but eat less.
◦ Avoid oversized portions.
Foods to Increase
◦ Make half your plate fruits & vegetables.
◦ Make at least half your grains whole.
◦ Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce
◦ Choose foods that have less sodium.
◦ Drink water instead of sugary drinks.
Build a Healthy Plate by
Choosing…
• Nutrient-dense foods
• A variety of fruits and
vegetables in a rainbow of
colors.
• Fiber-rich whole grains
• Low-fat or fat free milk and
dairy products.
• Protein foods that are low
in fat.
• SOLID FATS
– Saturated fat & trans fat  heart disease
– Replace with healthy unsaturated fat
• ADDED SUGAR
– Sugar adds calories  weight gain
– Choose water, 100% juice and fruit for
dessert
• SALT (SODIUM)
– Raises blood pressure  hypertension
– Processed foods, fast food, frozen meals
– Season with spices and herbs instead of salt
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A serving is a measured amount of food or drink, such
as one slice of bread or one cup of milk.
A portion is the amount of food that you choose to eat
for a meal or snack. It can be big or small—you
decide. Many foods that come as a single portion
actually contain multiple servings.
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“Portion Size Me” Video (30 Min) SAFARI MONTAGE
*There will be a 5 question quiz upon completion of the video*
There is a lot of
controversy in nutrition
and it often seems like
people can’t agree on
anything.
But most people agree
on the following
information…
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Sugar (sucrose and high fructose corn syrup)
contains “empty” calories, and cause diseases that
kill millions of people each year.
There are no nutrients in sugar and if you eat a lot of
sugar then you’re likely to become deficient because
you aren’t getting enough foods that actually have
nutrients in them.
Sugar, mainly due to the high fructose content, is
being implicated as a leading cause of obesity,
cardiovascular disease and type II diabetes
Bottom Line: Added sugar provides empty calories
and is believed to be a leading cause of diseases that
kill millions of people each year.
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Omega-3 fatty acids are extremely important for
proper functioning of the human body.
Being deficient in Omega-3 (very common) is
associated with a lower IQ, depression, various
mental disorders, heart disease and many other
serious diseases
It’s best to get Omega-3 fats from animal sources…
including fish, grass-fed meat, Omega-3 enriched
or pastured eggs, or fish oil.
Bottom Line: A large part of the population is
Omega-3 deficient. Avoiding a deficiency in these
essential fatty acids can help prevent many diseases.
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We are all unique… and subtle differences in
genetics, body type, culture and environment
can affect which type of diet we should eat.
Some do best on a low-carb diet while others
may do fine on a vegetarian high-carb diet.
Bottom Line: The best diet for YOU is the one
you get results with and that you can stick to
in the long term.
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Trans fats are known as partially hydrogenated
oils. They raise the bad cholesterol and lower the
good cholesterol, cause abdominal obesity,
inflammation and insulin resistance.
In the long term, consumption of trans fats raises
the risk of obesity, diabetes, heart disease,
Alzheimer’s, depression and many more
diseases.
Bottom Line: Trans Fats are chemically processed
fats that cause all sorts of damage in the body.
You should avoid them like the plague.
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They are rich in vitamins, minerals, fiber,
antioxidants and an endless variety of trace
nutrients.
Eating vegetables is associated with improved
health and a lower risk of disease.
Bottom Line: Vegetables are rich in all sorts of
nutrients. Eating vegetables each day is
associated with improved health and a lower
risk of disease.
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The skin makes Vitamin D when it is exposed to
ultraviolet rays from the sun.
If you’re Vitamin D deficient, then you’re actually
deficient in a major hormone in the body, and a
deficiency is associated with many serious diseases,
including diabetes, cancer, osteoporosis and others.
Unfortunately, it is extremely difficult to get enough
Vitamin D from the diet. If getting more sun is not an
option, taking a Vitamin D3 supplement
Bottom Line: Vitamin D is a crucial hormone in the Body
and many people are deficient in it. Reversing a
deficiency can have powerful health benefits.
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Whole Grains are BEST!
When you process the grains you remove most of the
nutrients and then there’s nothing left but the bad
stuff, massive amounts of easily digestible glucose.
Eating refined carbs will cause rapid spikes in blood
sugar, followed by a surge of insulin in the blood
which triggers fat storage and contributes to insulin
resistance and various diseases like obesity and
diabetes.
Bottom Line: Refined carbohydrates like processed
grains are unhealthy. They are lacking in nutrients
and lead to rapid spikes in blood sugar and insulin,
which can cause all sorts of problems down the line.
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The vitamins and minerals, the ones you can also get from
a cheap multivitamin, are just a small part of the total
amount of nutrients in foods.
Therefore, supplements… at least the supplements we
have today, are NOT able to replace the nutrients you get
from real foods.
Some supplements can be beneficial, especially for
nutrients that are generally lacking in the diet like Vitamin
D and Magnesium. But no amount of supplements will ever
make up for a bad diet.
Bottom Line: It is much more important to eat real,
nutritious foods than to count on supplements to provide
the nutrients you need.
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“Diets” are ineffective. That is a fact.
They may lead to short-term results, but as soon as
you start eating junk food again you will gain the
weight back. And then some.
Most people that lose a lot of weight on a diet end up
gaining it back whenever they “stop” the diet.
For this reason, the only thing that can give you
actual long-term results is to adopt a lifestyle
change.
Bottom Line: Adopting a healthy lifestyle is the only
way to ensure long term weight loss and a lifetime of
improved health.
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As the food system has become more industrialized, the health
of the population has deteriorated. During food processing,
many of the beneficial nutrients in the food are removed.
Not only do they remove healthy nutrients like fiber, but they
also add other very harmful ingredients like added sugar, trans
fats and refined wheat.
Additionally, processed foods are loaded with all sorts of
artificial chemicals that have absolutely NOT been proven safe
for long term human consumption.
Basically, processed foods have less of the good stuff and a LOT
more of the bad stuff.
Bottom Line: The most important thing you can do to ensure
optimal health is to “eat real food. ”If it looks like it was made in
a factory, don’t eat it!