Nutrition
 What is nutrition?
› “the process by which the body takes in and
uses food for growth and metabolism”
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Why should we care about good nutrition?
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Helps prevent diseases
Provides you with energy to live your life
Helps with quality of our life:
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Dull and dry hair, Pale and flaky skin, Brittle nails
Irritability and moodiness
sleep issues
Poor concentration
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STAND UP!!
› Sit DOWN if
 someone in your family died of heart disease
 Someone in your family died of cancer
 Someone in your family has diabetes
 Someone in your family is overweight or obese
› Did you know that poor eating habits are
linked to developing heart disease, cancer
and diabetes???
How does food give us energy?
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Calories = ENERGY (basically) in our food
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Need about 2000 calories per day
 Complex carbohydrates = 50%
 Healthy fats = 30%
 Lean protein = 20%
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How much energy is in food?
› Carbohydrates= 4 calories/gram
› Protein= 4 calories/gram
› Fat= 9 calories/gram
6 categories of Nutrients
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These give energy/calories
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1. Carbohydrates
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2. Proteins
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3. Fats
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These have NO calories &
help us turn food into energy
• 1. Vitamins
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2. Minerals
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3. Water
Why & when do we really eat?
Hunger v. Appetite
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Hunger:
› Body’s cue that you NEED food for energy
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Appetite:
› Psychological desire to eat a particular food
for reasons OTHER than energy
 Social, Emotional, boredom
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5 things to take note of :
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Serving Size
2. Calories per serving
3. Fat
4. Carbohydrates
5. Protein
1.
here at the FDA site
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Cereal?
› ½ cup to 1 cup depending on type
Milk or juice?
› 8- 10oz
Peanut butter or salad dressing?
› 2 tablespoons
Ketchup?
› 1 tablespoon
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Ice cream?
› ½ cup 
Carbohydrates 50% of diet
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Function: Fastest and most efficient source of energy
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2 types of carbs:
› Simple carbs: provide quick energy, lead to weight gain
 Sugar, juice, soda, candy
› Complex carbs: long lasting energy, helps with weight loss
 Fruits ,veggies and whole grains
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Efficient, quick and long lasting energy
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HELP people lose weight because they are filling
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Examples: fruits, veggies & whole grains like brown rice, oats, quinoa
› When you see the food in its original source = healthy
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50-65% of diet
~1200 calories/day
Quick energy  extra leads to weight gain
 “Empty calories” – little vitamins/minerals and don’t make
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you feel full
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Digestion starts in mouth due to salivary amylase
› So: If it dissolves in your mouth, it is made of simple carbs!
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Examples: sugar, candy, soda/juice, white breads/pasta
How do simple carbs make us fat
if there is no fat in them?
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Body will STORE unused energy from ANY food in
the form of….. FAT!
› Simple carbs make fast energy, so if we don’t use it, the
only way we can store is energy is through FAT
 We can’t store ATP, unfortunately
› Even “Fat free” foods can make you fat!
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Why fat? It is the most efficient storage of energy
per gram
› Remember # calories per gram for fat?
FIBER! A complex carbohydrate
2 types:
Insoluble: prevents
constipation by absorbing
water & creating “bulk”
2. Soluble: Reduces
cholesterol in blood by
forming gel-like substance
1.
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Need 26-34g per day!
› #1 nutrition deficit in US
is fiber
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Functions:
› Growth and maintenance of skin, muscle, bone
› Enzymes
› Hormones
› Antibodies
› Fluid balance
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20 amino acids needed (11 we make ourselves, 9 we must eat)
› Complete protein: food with all 9 “essential” aa’s
› Must eat these EVERYDAY
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Complete LEAN protein:
› Beef /chicken/pork/ turkey
 (85% meat or better without skin/frying)
› Fish
› Soybeans / Tofu / edamame
› Quinoa
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Incomplete LEAN protein:
› Reduced-fat Cheese & milk
› Beans & Rice
› Eggs
› “healthy” Nuts (almonds, pecans, walnuts)
› Greek yogurt
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Functions:
› Growth & nerve function
› absorbs vitamins A D E & K
› reserve supply of energy, insulation & protection
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Teens need 65-90g of “good fat” per day
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Types:
Triglycerides: saturated & unsaturated fats
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These are the ones we eat
2. Sterols: cholesterol (we make it and eat it)
 HDL = good
LDL = bad
1.
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 MonoUNsaturated (MUFAs): “BEST FAT” because it
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Polyunsaturated: also good for you
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 Saturated: “bad fat”, raises LDL, but we need small
amounts as it is often found with healthy fats
*lowers LDL and raises HDL
› (olive, canola, peanut oils, and most nuts)
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(fish, vegetable oils)
› Hint: the more solid at room temperature, the more saturated
fat there
› fatty meats, skin, cheeses, whole fat dairy, coconut & palm oils
 Trans fat: WORST FAT ever! “Fraken-fat” vegetable oils
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used to prolong shelf
life and add flavor, solid at room temp
 Check out “bag of fries” on my wall
Calories per day?
 From which types & how many daily?
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› Carbohydrates
› Proteins
› Fats
Start looking at nutrition facts
 Start thinking about “good for you”
rather than just “tastes good”
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Goal: create a menu containing 50% complex carbs, 30% healthy fats,
20% lean proteins
› We will need the following:
 Fresh cut up apples/strawberries/oranges, grapes,
pineapple/dried apricots
 Bittersweet or semisweet baking chocolate (to dip fruit in)
 Cut and ready to eat veggies or salad
 Reduced fat cheddar cheese
 Black beans, white beans, kidney beans
 Salsa / corn tortilla chips
 Ground turkey (85% or higher) or Ground venison
 Natural Peanut Butter / Reduced sugar jelly / rice cakes
 Skim milk and seltzer water and diet or light juice
 Cookies or brownies made by replacing butter and/or oil with
apple sauce and eggs with double the egg whites
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Chocolate milk
French fries
Broccoli
Sour patch kids
Bananas
Peanut butter
Tuna fish
Frozen mixed veggies
Baked beans
Granola bar
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Steak
Whole grain bread
Coca cola
Pop tarts
Muffin
Eggs
Ice cream
Fat free frozen yogurt
Butter
ketchup
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Functions
› substances in food that help ENZYMES work to:
 Digest, grow, nerve function, wound healing
› Antioxidants (fight free radicals – it’s a good thing!)
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2 types:
› Water soluble (C, H & all B’s)
› Fat soluble (A, D, E, K)
› Best Sources: fruits, veggies, whole grains, lean meats
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Can’t be stored in body (extra leave as urine)
› Need them everyday!: C, H, all Bs
 Vitamin C (Ascorbic acid): citrus, veggies
 Vitamin B1 (Thiamin): whole grains, beans/peas
 Vitamin B2 (Riboflavin): whole grains, dairy, greens
 Vitamin B3 (Niacin): whole grains, meat, nuts
 Vitamin B5 (Pantothenic acid): meat, whole grains
 Vitamin B6 (Pyridoxine): meat, whole grains, nuts
 Vitamin B9 (folic acid): greens, whole grains
 Vitamin B12 (Cobalamin): meat, dairy
 Vitamin H (Biotin) : greens, whole grains
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C (ascorbic acid): maintain healthy
capillaries, bones, skin and teeth, heal
wounds & iron absorption
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Vitamin B9 (folic acid): builds red blood
cells and DNA, prevents birth defect
spina bifida
Stored in the liver; not needed each day
 Vitamin A: dairy, bright colored veggies
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› Vision, tissues, skin, reproduction and growth
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Vitamin D: dairy, fatty fish, SUNLIGHT
› Helps absorb calcium and phosphorus in blood
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Vitamin E: nuts, seeds, oils
› Antioxidant, protects cells from free radicals during
oxidation
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Vitamin K: green, leafy veggies, some fruit
› Essential in blood clotting and bone health
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Function:
› part of body structure
› Help boost vitamin absorption & metabolism
Know these 4 major minerals:
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Calcium: Bone mass, muscle contraction, blood clots,
› 85% of bone structure is formed by teen years! BUILD NOW!!
 Works BEST with it’s BFF Vitamin D!!!!!!!!!!!
 green veggies, dairy, peas, beans
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Sodium & Potassium: retain proper fluids, regulate muscle
contraction and nerve transmission;
› fuel the “Sodium-Potassium Pump”
 salt & fruits, bananas, dairy, meet, peas and beans
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Magnesium: Heart function, nerves & muscles work properly
 whole grains, green veggies, nuts
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Iron: Makes hemoglobin to carry O2
› meat, veggies, dried fruit
› Anemia results from too little iron in the diet
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Zinc: Aids immune system, wound healing, growth
› meat, dairy, beans, eggs, supplements (Zicam)
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Fluroide (modern water supplies, some bottled)
› Prevent tooth decay and stregthen bones
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Part of every cell, without water, cells die
Chemical reactions (digestion, absorption)
Transportation (dissolving of nutrients)
Cushioning and moisturizing joints, tissues,
and organs
Waste removal (urine, feces)
Temperature regulation (sweat)
Breathing (moistens air breathed in & out)
½ should come from water
 Fruits, veggies, milk, eggs, pasta, and
meats can give you the rest
 If it has CAFFIENE in it, it does NOT COUNT!
 Signs of dehydration:
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› Headache
› Dark, smelly urine 
› Muscle fatigue
› Fainting
How can we lose or gain
weight in a healthy way?
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Remember basic math of weight:
› If calories eaten = calories burn : maintain
› If calories eaten > calories burned: gain
› If calories eaten < calories burned: lose
• There are NO short cuts, no pills, no special energy
drinks/teas, etc, purging or restricting that will help you!
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What does “eat right” really mean?
› “Real whole foods” in a natural form will have the most
vitamins and minerals too
› Plenty of _________carbohydrates like ____________
› Plenty of ___protein like ____________
› Healthy fats like MUFAs like ____________
› About ___________ calories per day
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There is NO HEALTHY weight loss or gain
WITHOUT exercise!!!!!!!
› 30-60 minutes EVERY DAY of moving your
body and sweating!
 It’s all about LIFESTYLE change
› Fuel your body with the same quality you
fuel your car!
› Get rid of the “taste good” excuse
› Notice the foods that are NOT in this presentation??
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FYI: There are 3,500 calories in 1 lb. of fat
› Reducing daily diet by 500 calories for 7 days should result
in a loss of 1 lb. per week
› http://www.mayoclinic.com/health/calories/WT00011
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Hypertension: too much sodium, increases BP, reduces
calcium in bones, leads to heart attack
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Type II Diabetes: too much sugar in the diet
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Obesity: too many calories, dangerous weight gain
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Gouty arthritis: too much protein or salt in the diet
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Osteoporosis: too little calcium, body takes it from densest
bones
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Blindness: too little Vitamin A, or TOO MUCH sugar in the
blood
Nutrition Review
› Vocab: nutrition, hunger, appetite, calories, water, vitamins,
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minerals,
Carbohydrates: functions of carbs, simple vs. complex, fiber (both
soluable and insoluble), glucose, salivary amylase's function of carbs
in general
Protein: sources and functions of proteins
Fats: monounsaturated (MUFA)/saturated/trans, HDL, LDL
(cholesterol), and functions of fats, why body uses fat as storage?
Vitamins: functions in general, and specifically C, D,E, B9 (folic acid)
Minerals: Iron, Calcium, Zinc, Sodium- Potassium pump
4 reasons why water is essential
5 things to look at on the nutrition facts label
3 signs of dehydration
Detailed essay and healthy weight gain/loss (How many calories a
day? From where exactly? What foods give us the best sources of
these "nutrients" that we need? How much exercise do we need
and how often?)
Calorie per gram practice
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Nutrition Facts: Cheez-it
Calories: 150
› Serving size??
 (27 crackers)
Fat= 8g
› 8g*9cal/g=72 calories
Carbohydrates = 17g
› (17*4cal/g)=68 calories
Protein = 3g
› (3*4cal/g) 12 calories
› Where are most of the calories coming from?
Calorie per gram practice:
Nutrition Facts
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Bacon
Calories: 80 (2 slices)
Fat= 6g
Carbohydrates = 0g
Protein = 4g
Where are most calories
coming from?
Tator Tots (6 pieces)
 Calories: 165
 Fat=5g
 Carbohydrates=16g
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› Fiber 1.5g
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Protein = 2g
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Where are most calories
coming from?