Objectives for nutrition:

Describe the functions and purposes of the
essential nutrients Carbohydrates, Fats,
Proteins, vitamins, minerals and water.
Objectives, continued:
Describe the importance of a healthy diet
 Describe what needs to be in a healthy diet
 Describe the definition of an antioxidant
and why it is important.
 Describe at least one disease that is
affected by nutrition
 Describe the food pyramid

Objectives continued:
Describe two changes you can make to
improve your diet.
 Describe what sugar does to your body.
 Describe the relationship between nutrition
and stress.
 Describe two ways to improve dental
health.

The food pyramid (on page 54 there is also a chinese
food pyramid)

Nutrition and Health:
We now have diseases of excess and
imbalance, compared to years ago when we
had diseases of deficiencies: scurvy and
rickets.
 Coronary Heart Disease, stroke, and noninsulin dependent diabetes are connected to
nutrition
 Cancer is connected to nutrition

Continued:
30% of cancers are related to dietary factors
 Intake of fruits and vegetables can cut
cancer risk in half.


The Dietary Reference Intakes (DRI) were
developed to prevent deficiency diseases
and to guide the consumption of more than
50 nutrients
Recommended diet:

Complex carbohydrates, low in fats, high in
fiber, high in protein, low in calories
* Eliminate processed foods and sugars

* Try incorporating soy products for meat
* Eliminate saturated fats
* Use monounsaturated fats: olive oil,
canola, and peanut oil
Essential Nutritients:
Carbohydrates, Proteins and fats are
macronutrients because they are required by
the body in large amounts.
 Minerals and vitamins are micronutritients
because they are required by the body in
smaller amounts.
 Carbohydrates, Proteins and fats are energy
nutrients because they provide energy.

Calories:
Is the amount of heat required to raise
the temperature of a gram of water
1o C
Calories, continued
A gram of carbohydrates provides 4 calories
 A gram of protein provides 4 calories
 A gram of fat provides 9 calories
 55%-60% of our calories, carbohydrates
 25-30% from fat
 15% from protein

Antioxidant vitamins:
are C, E, and carotenoids
 are helpful because they are protective and
help neutralize the activity of free radicals
 Free radicals are naturally produced
chemicals that arise from normal cell
activity: such as when the body uses oxygen
or is exposed to a toxin, tobacco smoke, etc.

Free radicals,
continued
Free radicals damage cells and can lead to
cancer, high cholesterol, cataracts and
arthritis
 Free radicals contribute to about 50
diseases.

Nutrition and Ethnicity:
Infant mortality rates are 22 times higher for
African-Americans and 12 times higher for
Native Americans.
 Vietnamese women suffer from cervical
cancer at nearly 5 times the rate of other
women.
 Native Americans suffer from diabetes at
nearly 3 times the average rate.

Nutrition and ethnicity, continued
African-Americans suffer 70% higher rates,
and prevalence of diabetes among Latinos is
nearly double.
 Racial and ethnic minorities make up 25%
of our population, yet they account for 54%
of all AIDS cases.

What do you think are some of the
reasons for these statistics?
•
•
•
Social reasons
Economic reasons
genetics
Dining out and organic foods:
Make sure to study page 259: What is good
on the menu.
 Organic foods are pesticide and chemically
free;can get them much cheaper at the
farmer’s markets.
 Organic foods have more “chi”.

Are you an emotional eater:

Do questions on page 61
How to change old eating habits:
Start small, one to two changes per day, do
not try to change your whole diet.
 Chose from groups of foods you like.
 Sit down and appreciate your food,
blessings, give thanks, enjoy how it looks,
relax.

Elimination:
Getting the wastes and toxins out.
 Just as important to eating a healthy diet.
 Water and exercise assists us in proper
elimination.
 Eating bran, whole wheat, fruits and
vegetables helps to keep us regular

In summary:
Everything you eat affects your physical,
emotional, spiritual and financial wellbeing.
 Try to eat at least 5 fruits and vegetables
each day.
 Drink at least 6 glasses of water each day.
 Try to eat at least 3 proteins each day.
 Stay away from fast foods, and processed
foods.
