How many of you are currently concerned about developing ...mennenfacs.weebly.com/uploads/3/8/2/0/38208135/nutrients_needed_… · currently concerned about developing heart disease,

How many of you are

currently concerned about

developing heart disease,

high cholesterol, diabetes,

etc. ?

Why should we care?

What you eat and do now

will have a major impact

on your future!

TOO MANY AMERICANS THINK LIKE THIS . . .

“Never eat

more than you

can lift.”

- Miss Piggy

BAGEL20 Years Ago Today

140 calories

3-inch diameter

How many calories

are in this bagel?

140 calories

3-inch diameter

Calorie Difference: 210 calories

350 calories

6-inch diameter

BAGEL20 Years Ago Today

How long will you have to rake leaves in order to

burn the extra 210 calories?*

*Based on 130-pound person

Maintaining a Healthy Weight is a Balancing Act

Calories In = Calories Out

If you rake the leaves for 50 minutes you will

burn the extra 210 calories.*



CHEESEBURGER

20 Years Ago Today

333 calories How many calories are

in today’s cheeseburger?


590 calories

CHEESEBURGER

20 Years Ago Today

333 calories



How long will you have to lift weights

in order to burn the extra 257 calories?*


If you lift weights for 1 hour and 30 minutes,

you will burn approximately 257 calories.*



SPAGHETTI AND MEATBALLS

20 Years Ago Today

500 calories

1 cup spaghetti with sauce

and 3 small meatballs

How many calories do

you think are in today's

portion of spaghetti and

meatballs?


1,025 calories

2 cups of pasta with sauce

and 3 large meatballs

20 Years Ago Today

500 calories

1 cup spaghetti with sauce

and 3 small meatballs

SPAGHETTI AND MEATBALLS

How long will you have to houseclean in order

to burn the extra 525 calories?*





If you houseclean for 2 hours and 35 minutes,



FRENCH FRIES

20 Years Ago Today

210 Calories

2.4 ounces

How many calories are in

today’s portion of fries?

610 Calories

6.9 ounces

Calorie Difference: 400 Calories

FRENCH FRIES

20 Years Ago Today

210 Calories

2.4 ounces

How long will you have to walk leisurely in

order to burn those extra 400 calories?*





If you walk leisurely for 1 hour and 10 minutes



85 Calories

6.5 ounces

How many calories are

in today’s portion?

SODA20 Years Ago Today

Calorie Difference: 165 Calories

250 Calories

20 ounces

85 Calories

6.5 ounces

SODA20 Years Ago Today

How long will you have to work in the garden to

burn those extra calories?*




If you work in the garden for 35 minutes,




320 calories How many calories are in

today’s turkey sandwich?

TURKEY SANDWICH20 Years Ago Today


820 calories320 calories

TURKEY SANDWICH20 Years Ago Today

How long will you have to ride a bike in order to

burn those extra calories?*





If you ride a bike for 1 hour and 25 minutes,



NUTRIENTS NEEDED BY THE BODY

Vitamins Minerals Water Carbohydrates Protein Fat

6 Main Nutrients

VITAMINS

Keep body’s tissue healthy and systems working properly

Help carbs, fats, and protein do their work

Protect against illnesses such as heart disease and cancer

GENERAL HINTS ABOUT VITAMINS

Eat the rainbow!

• Eat dark green leafy vegetables

• Eat yellow, orange, and red

fruits and vegetables

Eat foods rather than

supplements

• Foods contain other nutrients

• Vitamins in foods are more easier

absorbed in the body

MINERALS

• Most minerals become part of the body

• Example:

– Teeth

– Bones

• Maintain body’s fluid balance

GENERAL HINTS ABOUT MINERALS

Eat a variety of healthful foods

Pay particular attention to:

• CALCIUM

–Dairy foods, dry beans/peas, dark green leafy vegetables

• IRON

–Lean red meat, dry bean/peas, dark green leafy vegetables

REDUCING SODIUM IN YOUR DIET

• Add spices or herbs to season food without adding salt

• Taste food before adding salt

• Read the Nutrition Facts Panel of pre-packaged foods like soups, breads, broths, frozen meals or canned vegetables

• Look for labels that say "low sodium," "very low sodium" or "sodium-free”

• Avoid processed meats such as ham, sausage, hot dogs and luncheon or deli meats

http://www.youtube.com/watch?v=kgw8cDoTHkQ

WATER• Up to 70% of the

human body is made

of water

• Keeps normal body

temperature

–Ex. Perspiring cools

down your body

• Helps chemical

reactions in the body

DRINK 6-8 GLASSES OF LIQUID EACH DAY

Water Milk

Popsicles

(Try sugar free!)

Soups

Fruits Vegetables

FATThere is so much hype about fat . . .

IS FAT BAD FOR YOU???

OUR BODIES NEED FAT

•Functions

–Stores fat for energy

–Protects internal organs from injury

–Insulates the body from shock and

temperature changes

SOURCES OF FAT

SATURATED FATS: • Typically solid at room temperature

• Primarily animal sources

–Ex. Butter and animal fat

• Palm and coconut oils –Often found in snack

foods

• LINKED TO HEART DISEASE

SOURCES OF FATTRANS FATS

• Created after heating or

hydrogenating oil

Hydrogenation: Adding hydrogen to

liquid fat in order to make solid

• Found mainly in processed foods

• LINKED TO HEART DISEASE

• New as of late 2013: FDA placed a

ban on trans fats

– Goal: Prevent 20,000 heart attacks and

save 7,000 lives a year

SOURCES OF FAT

UNSATURATED FATS

• Generally liquid at room temperature

• Olive oil and canola oil are the

healthiest fats in the human diet

– FIGHT AGAINST HEART DISEASE!! ☺

TIPS FOR FAT INTAKE

•Fat is found in almost all foods

•Choose healthy meals and snacks

–Whole grains, fruits, vegetables, lean

meat without skin, low-fat dairy

products

• Limit intakes of fats, oils, and

sweets

LET’S CHECK IT OUT!

• FAT TUBES!

• Pass them around and read the labels!

CARBOHYDRATES

MAIN SOURCE

OF ENERGY FOR

THE BODY!!!!

SOURCES OF CARBOHYDRATES

•Mainly foods from plant sources

•Generally are the least expensive

foods to buy!

TYPES OF CARBOHYDRATES

• Complex – Used for LONG TERM energy

– Whole grain bread, cereal, pasta, rice

– Legumes, potatoes, fruits/vegetables

• Simple– Used for SHORT TERM energy

– Fruit, fruit juice, table sugar, honey, soft drinks, other sweets, white bread, etc.

FIBER ALTHOUGH NOT A NUTRIENT . . .

• Found in many high-carb

foods

• Lowers cholesterol

• Aids bowel movements

• Reduces colon cancer

• Sources:

– Oat bran

– Whole wheat products

– Fruit and vegetable skins

PROTEIN • Helps body repair and grow cells

• Maintains hair, eyes, skin, and muscles

• Aids immune system

• Provides energy

PROTEIN CAN

ONLY DO ALL

OF ITS JOBS IF THE BODY IS GETTING ENOUGH

CARBS AND FATS

SOURCES OF PROTEIN

•Meat

• Poultry

• Seafood

• Nuts

• Dry beans

• Soy

HIGH PROTEIN, LOW CARB CONTROVERSY

VS

THE ATKINS DIET AND OTHER

DIETS SIMILAR TO IT:

• Suggests to do the

following:

–Eat high protein foods

–Eat few high-carbohydrate

foods

IS ATKINS A GOOD CHOICE?

• Consider what you know about all the nutrients . . .

– Discuss with a partner your opinion about the Atkins diets

regarding its health benefits vs. possible negative effects.

WHAT DO THE EXPERTS SAY ABOUT THE LOW CARB, HIGH PROTEIN DIETS?

• Body goes into survival mode and feeds energy off protein

• MISSING: – Fiber

– Protein not working to full potential

• REMEMBER protein cannot complete all of its functions if carbohydrates and fats are not part of the diet.

Web MD Article

http://women.webmd.com/guide/high-protein-low-carbohydrate-diets

WHAT SHOULD YOU DO?

% of Calories From Nutrients

Protein: 12-15%

Carbohydrates:

55% or more

Fat: 30% or less

WEB-SITE TO VISITCLICK ON PICTURE FOR LINK

http://www.eatright.org/

A. Protein

QUESTION 1

• Which nutrient is the body’s main source of energy?

B. Carbohydrates

C. Fat D. Minerals

QUESTION 2

A. Fat

What nutrient provides insulation to the

body?

B. Carbohydrates

C. Protein D. Vitamins

QUESTION 3

• Which nutrient aids the immune system and helps maintain hair,

eyes, skin, and muscles?

D. Protein

A. Fat

C.

Carbohydrates

B. Minerals

QUESTION 4

• Why should we eat foods to get our vitamins rather than take

supplements?

A. Vitamins in foods

are more easily

absorbed by the body

B. Food contains

other nutrients in

addition to vitamins

C. Both A and B D. None the above

QUESTION 5

• What percentage of our calories should come from fat?

D. 55%

A. 30%

C. 15%

B. 60%

QUESTION 6

• What do many high-carbohydrate foods contain that help

reduce cholesterol and chance of cancer?

C. Fiber

A. Calcium B. Potassium

D. Iron

QUESTION 7

• Which mineral below do we need to pay particular attention to

when making food choices?

B. CalciumA. Iron

C. Sodium D. All of the

above

QUESTION 8

• Which of the following is a function of water?

A. Regulate body

temperature

B. Aid the immune

system

C. Provide the

body with energy

D. Protect the body’s

internal organs from injury

QUESTION 9

• Which of the following is NOT a nutrient?

D. Fiber

A. Water

C. Fat

B. Protein

QUESTION 10

• What problems can occur with the Atkins diet?

D. All of the above

A. Protein cannot perform all of

its functionsB. Fiber often lacking in diet

w/out supplements

C. Body has to shift into

survival mode

CONGRATULATIONS

Y O U P O S S E S S T H E K N O W L E D G E T O M A K E W I S E , H E A L T H Y F O O D C H O I C E S ! ! !

U S E Y O U R K N O W L E D G E ! ! !

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How many of you are currently concerned about developing ...mennenfacs.weebly.com/uploads/3/8/2/0/38208135/nutrients_needed_… · currently concerned about developing heart disease,