Nutrients are compounds in food that your body needs to function properly for survival, growth, and energy.


Carbohydrates

Fats

Proteins

Vitamins

Minerals

Water


Carbohydrates are sugars and starches that the body uses for ENERGY

45% to 65% of your calories should come from carbohydrates

Two types of Carbohydrates: Simple and
Complex


Simple Carbohydrates are quickly digested and provide a boost of energy for the body

Found in foods with lots of sugar

They do not usually supply other nutrients and fiber


Table sugar

Brown sugar

Honey

Maple Syrup

Corn Syrup

Fruit

Dairy products

Jams/Jellies

Juices

Soda

Candy

Many Packaged
Cereals


Complex Carbohydrates provide the body with long-term energy since they are digested more slowly than simple carbohydrates

Found in many vegetables and whole grains

Scenario: Eating cereal such as oatmeal will fill you up and give you longer lasting energy than a bowl of sugary cereal due to the way the body processes and uses the carbohydrates.

Although consuming too much fat is unhealthy, the truth is that fat is necessary for many reasons

Fat is a source of energy for the body

Fat helps protect and cushion vital organs as well as joints

Fat insulates the body

Used for vitamin storage

There are three types of FATS:

Unsaturated Fat

Saturated Fat

Trans Fat

EAT MORE:
Unsaturated Fat

Vegetable oils, nuts, and seafood
*Needed for energy storage*
EAT LESS:
Saturated Fat (worst fat)

Beef, pork, egg yolks, dairy products
Trans Fat

Fried food, processes foods, or baked goods- long shelf life.
*Can cause heart disease*


A fat liked substance already made by the body and found in foods of animal origin

HDL= Good Cholesterol * LDL = Bad Cholesterol


Protein provides the building materials our body needs to grow and repair itself

Protein is needed for energy

Our body uses protein to build: skin, nails, organs, hair, muscles

When you eat foods that contain protein, our body breaks protein down and reassembles amino acids from protein to create structures it wants to make


Lean Meats

Eggs

Nuts

Seafood

Beans and Seeds

Poultry

A calorie is a measurement of the amount of energy a food contains

Carbohydrates 1g = 4 Calories

Protein 1g = 4 Calories

Fat 1g = 9 Calories
1 pound = 3500 calories
More calories than calories burned = FAT


Get out a piece of paper and see if you can do the calculations…..

A slice of bread has 9g of carbohydrates, 2g of protein, and
1g of fat.


Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption, and metabolism of other nutrients

Vitamins boost the immune system, support normal growth and development, and help cells and organs do their jobs. Example: Carrots (Vitamin K = Good
Eyes) Vitamin Chart

Vitamins fall into two categories: fat soluble and water soluble


Water –Soluble Vitamins

Vitamins C and B

Vitamins that dissolve in water and are not stored in your body for future use.

Fat-Soluble Vitamins

Vitamins A, D, E, and K

Vitamins that dissolve into and are transported by fat

They can be stored in fat tissue, the liver, and the kidneys


Minerals are inorganic substances that are required by your body in order to develop and grow properly

Some Important Minerals:

Calcium- helps build strong bones and teeth

Iron- helps red blood cells carry oxygen to all parts of the body

Potassium- helps the body maintain the balance of water in the blood and body tissues

Magnesium- helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong

Mineral Chart


Most important nutrient!

60% to 80% of the human body is made up of water

Water assists with the transport of materials in the body by making up most of the liquid part of blood, helping to regulate body temperature, and breaking down food in the digestive system

Female Teens~ 10- 8 oz glasses of water

Male Teens~ 14- 8 oz glasses of water


MyPlate is a tool designed to remind Americans to eat healthy

MyPlate illustrates the five food groups using a familiar meal time visual and a plate setting

MyPlate Guidelines Video


Choose fresh, canned, frozen, or dried fruits.

Any fruit or 100% fruit juice counts as part of the
Fruit Group.

Make half your plate fruit and vegetables

Healthy Fruit Video
Boys 9-13 1 ½ c. daily
Boys 14-18 2 C. daily
Girls 9-18 1 ½ C. daily

 apples
 avocados
 bananas
 blueberries
 cherries
 lemons
 grapes
 watermelon
 oranges
 nectarines
 peaches
 limes
 plums
 pineapple


Choose any vegetable or
100% vegetable juice.

Eat red, dark green, and starchy vegetables.

Make half your plate fruits and vegetables.

Healthy Vegetables Video
Boys 9-13
Boys 14-18
Girls 9-13
Girls 14-18
2 ½ c. daily
3 c. daily
2 c. daily
2 ½ c. daily


Broccoli
 spinach
 collard greens
 squash
 sweet potatoes
 corn

Artichokes
 asparagus
 beets
 cauliflower
 eggplant
 cucumbers
 bell peppers
 potatoes
 onions


Select a variety of protein foods to improve nutrient intake and health benefits

In place of meat and poultry, choose 8oz of seafood per week

Keep meat and poultry portions small and lean
Boys 9-13
Boys 14-18
Girls 9-18
5 oz. daily
6 ½ oz. daily
5 oz. daily

 lean cuts of beef
 lean cuts of pork
 chicken
 turkey
 eggs
 almonds
 peanuts
 lentils
 lean ground beef
 lean ground pork
 salmon
 halibut
 tuna
 swordfish
 shrimp
 scallops
 crab


Grains can be whole or refined

At least half of all the grains eaten should be whole grains

The Benefits of whole grains
Boys 9-13
Boys 14-18
Girls 9-13
Girls 14-18
Grains
6 oz. daily
8 oz. daily
5 oz. daily
6 oz. daily
Whole Grain
3 oz. daily
4 oz. daily
2.5 oz. daily
3 oz. daily

 brown rice
 oatmeal
 popcorn
 tortillas
 grits
 pasta
 pita bread
 whole wheat bread
 pretzels


Foods made from milk that retain their calcium content are part of this group

Choose fat-free or low-fat foods
Boys 9-18
Girls 9-18
3 c. daily
3 c. daily

 milk
 flavored milk
 puddings
 ice cream
 frozen yogurt
 yogurt
 ricotta cheese
 cottage cheese
 processed cheese
 cheddar cheese
 mozzarella cheese
 parmesan cheese
 swiss cheese
 soy milk


The Dietary Guidelines provide information about how to make smart food choices, balance food intake with physical activity, get the most nutrition out of the calories you consume, and handle food safely


Eat a wide variety of foods

Include whole-grains, vegetables and fruits which are rich in complex carbohydrates and fiber

Choose low-fat & fat-free milk products which provide calcium, which is needed to prevent bone loss; and help keep cholesterol down and reduce your risk for heart disease


Choose foods that are nutrient dense

Nutrient-dense foods contain lots of vitamins and minerals relative to the number of calories

Nutrient-dense foods are low in saturated fat, trans fat, added sugar, and salt

Examples: lean meats, fish, poultry, & corn


Breakfast: Don’t skip breakfast; choose whole-grain cereals, low fat milk or yogurt. Limit pastries, eggs, and bacon

Lunch: focus on whole grains, fruit, and vegetables.
Use mustard or ketchup instead of mayo. Try low-fat cheese on pizza

Dinner: Trim excess fat from meats. Instead of fried meats or fish, try them grilled. Choose low-fat dressing, and limit butter.


Choose foods with high nutrient density

Try satisfying your sweet tooth with fruit instead of cookies

Make a whole-grain bagel, not a donut, your after-school treat

When you go to the movies, choose unbuttered popcorn


Substitute low-fat milk, water, or fruit juice for shakes and soft drinks

Select the salad bar or broth-based soups in place of fries or onion rings. But go easy on the dressings, cheese, bacon bits, and croutons

Choose a items that are grilled, steamed or broiled; not fried

Ask your server to put half of your meal in a to-go container at the beginning of your meal


Fast food consumption should be limited since it generally includes foods that are high in calories, fat, and sodium

Try to choose smaller portions since larger portion sizes greatly increase the calorie, fat, and sodium content of your meal

Some fast food choices are healthier than others so try to choose the healthier options.


Both men and women suffer from eating disorders each year. Eating disorders are a group of serious conditions in which you're so preoccupied with food and weight that you cannot focus on much else

Three main types of eating disorders:

Anorexia Nervosa

Bulimia Nervosa

Binge-eating disorder


Psychological disorder that involves a person starving themselves due to an unhealthy fear of becoming obese

Possible Causes

Low self-esteem or desire to please others

History of troubled relationships

Warning signs:

Eating extremely small amounts of food per day

False impression of their own body image

Obsessed with exercise
Harmful effects:

Damage to the heart

Excessive weight loss

Negatively affects the immune system

Starve to death


People with anorexia usually deny their problem and need encouragement to get help

Doctors, nurses and dietitians work together to stop weight loss and change the person’s eating habits

Mental health worker’s work to address underlying emotional problems


Psychological disorder that involves a person overeating (“binging”) followed by the use of laxatives or purging to keep from gaining weight

Possible causes: same as anorexia, plus

Purge because they feel better emotionally

Purge because they are concerned about weight gain


Possible signs of Bulimia

Unable to control eating binges

Eating too much food too quickly

Eating in private

Cycles of weight gain and loss

Bathroom visits right after eating

Hoarding or storing food


People who suffer from this disorder usually have a false sense of their body image, and they are constantly striving to obtain the “perfect body.”
Harmful effects:

Tooth decay (from excessive vomiting)

Damage to the kidneys

Dehydration

Death


Treatment

People with bulimia are aware of their problem, but are unable to control their behavior. Often ashamed to seek help.

Mental health professionals, nutritionist, dentists, and a team of doctors work together


A disorder characterized by compulsive eating, consuming huge amounts of food while feeling out of control and powerless to stop

Behavioral Symptoms:

Frequent episodes of uncontrolled eating

Feeling extremely distressed or upset after bingeing

No regular attempts to “make up” for bingeing


Possible Causes:

Eat to avoid dealing with difficult emotions, such as anger, or with stressful situations

Use food to provide temporary relief

Binges can lead to depression and guilt

Health Risk:

Excess weight gain & unhealthy dieting

Greater risk for diabetes & high blood pressure


Diets that promise quick weight loss and usually require you to eat specific types of food

The weight that you lose is usually water and/or lean muscle rather than body fat.

Some of these diets can be harmful to your health.

They sometimes do not include exercise which is important for healthy living.


They limit your food choices and usually keep you from a balanced diet.

These diets do not offer long-term success, and you usually gain back all the weight you lose.


Atkins

South Beach

NutriSystem

Slim Fast

Metabolife 356

Weight Watchers

Paleo

Raw Food

Jenny Craig

Hollywood Diet

Mediterranean Diet

Cabbage Soup