Presentation Notes - Nutrition Principles for a Lifetime ...cte.sfasu.edu/.../2013/01/Presentation-Notes-Nutrition-Principles-for-… · Presentation Notes - Nutrition Principles

Presentation Notes Nutrition Principles for a Lifetime of Wellness

Nutrition Principles for a Lifetime of Wellness

Copyright © Texas Education Agency, 2012. All rights reserved.

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Nutrition Principles for a

Lifetime of Wellness




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CopyrightCopyright © Texas Education Agency, 2012. These Materials are copyrighted © and trademarked ™ as the property of the Texas Education Agency (TEA) and may not be reproduced without the express written permission of TEA, except under the following conditions:

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Wellness

• Good health• Positive well-being• Includes physical, mental, and

emotional health• Reflected in attitude and behavior


Food has a powerful effect on health. Healthy food choices promote wellness. When you practice wellness, active steps are taken to stay in good health.




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Nutrients

• Keep our body healthy• Include:

– Water– Vitamins

• Water-soluble vitamins• Fat-soluble vitamins

– Carbohydrates– Proteins– Minerals– Fats


Nutrients •Give you energy •Build and repair body cells •Regulate body processes




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Water

• Essential to the body• Carries nutrients to the body cells• Carries waste products away• Lubricates joints• Helps regulate body temperature

and body processes


Water makes up to 55 to 65% of body’s total weight. Water is lost through evaporation, urination, and respiration, it must be replaced every day.




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Water-Soluble Vitamins

• Dissolve in water and pass easily into the bloodstream during digestion– Vitamin C (ascorbic acid)– Thiamin (vitaminB1)– Riboflavin (vitamin B2)– Niacin (vitamin B3)– Vitamin B6 (pyridoxine)– Folate (folacin, folic acid, vitamin B9)– Vitamin B12 (cobalamin)– Pantothenic acid (vitamin B5)– Biotin (vitamin H)


Water soluble vitamins remain in your body only a short time and should be replaced daily.




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Fat-Soluble Vitamins

• Are absorbed and transported by fat– Vitamin A– Vitamin E– Vitamin D– Vitamin K


Excess fat-soluble vitamins are stored in the liver. Body draws on these when needed.




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Carbohydrates

• The body’s main source of energy• Found mostly in plant foods

– Fruits– Vegetables– Grain products– Dry beans – Nuts and seeds

• Sugars: Simple Carbohydrates• Starches: Complex Carbohydrates• Dietary Fiber


Most common source of energy. Easily digested.




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Proteins

• Help body grow and repair itself• Found in animal products

– Meat– Poultry– Fish– Eggs– Dairy products– Plant foods

• Dry beans and peas• Nuts• Vegetables• Grain products





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Minerals and Electrolytes• Part of the body in bones in teeth• Major Minerals

– Calcium– Phosphorus– Magnesium

• Electrolytes– Sodium– Chloride– Potassium

• Trace Minerals – Iron– Zinc– Copper– Iodine– Selenium– Fluoride


Some minerals regulate body processes. Other minerals become part of the body in the form of cells, fluids, muscles, bones, and teeth.




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Fats

• Provides energy• Gives food flavor and texture• Saturated Fat• Unsaturated Fat• Trans Fat





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Effects of Good Nutrition

• Appearance• Fitness• Weight• Protection from illness• Healing• Emotional strength• Future health


Good Nutrition Effects: Appearance helps give you shiny hair, bright eyes, healthy nails and teeth, and smooth clear skin Fitness helps you stay energetic and alert throughout the day Weight helps you reach and maintain a healthy weight Protection from Illness helps your body defend against disease Healing helps the body build new cells, repair breaks and sprains, and heal after illness or surgery Emotional Strength helps your body and mind deal with stress Future Health helps you stay healthy as you grow older




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MyPlate Icon


Click on link

In June, 2011, the United States Department of Agriculture introduced the new food guide – MyPlate, based on the 2010 Dietary Guidelines for Americans. The different plate shape is to help grab consumers’ attention with a new visual cue that is a familiar mealtime symbol. Click on MyPlate Icon for view video: Introducing the New Food Icon: MyPlate The Department of Agriculture introduces the new food icon, MyPlate, to replace the MyPyramid image as the government's primary food group symbol. An easy-to-understand visual cue to help consumers adopt healthy eating habits, MyPlate is consistent with the 2010 Dietary Guidelines for Americans. http://youtu.be/SEFmSk08LIE




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Recommended Dietary guidelines

2010

•Build a healthy plate•Cut back on foods high in solid fats, added sugars, and salt•Eat the right amount of calories for you•Be physically active your way


Build a healthy plate Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories. Try some of these options. Make half your plate fruits and vegetables. Switch to skim or 1% milk. Make at least half your grains whole. Vary your protein food choices. Keep your food safe to eat - learn more at www.FoodSafety.gov. Cut back on foods high in solid fats, added sugars, and salt Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don't need. Too much sodium may increase your blood pressure. Choose foods and drinks with little or no added sugars. Look out for salt (sodium) in foods you buy - it all adds up. Eat fewer foods that are high in solid fats. Eat the right amount of calories for you Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don't count every calorie. Enjoy your food, but eat less. Cook more often at home, where you are in control of what's in your food.




When eating out, choose lower calorie menu options. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly - limit to 1 drink a day for women or to 2 drinks a day for men. Be physically active your way Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active. Note to parents: What you eat and drink and your level of physical activity are important for your own health, and also for your children's health. You are your children's most important role model. Your children pay attention to what you do more than what you say. You can do a lot to help your children develop healthy habits for life by providing and eating healthy meals and snacks. For example, don't just tell your children to eat their vegetables - show them that you eat and enjoy vegetables every day.




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SuperTracker - Getting Started: How to get My Plan

Click on link


Click on hyperlink SuperTracker – Getting Started: How to get My Plan to view video. SuperTracker - Getting Started: How to get My Plan USDA Food and Nutrition Learn how to get a plan using SuperTracker, an online tool where you can get a personalized nutrition and activity plan, track your foods and activities to see how they stack up, and get tips and support to help you make healthier choices. http://youtu.be/MukLDO5kGh8




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References and ResourcesTextbooks:• Duyff, R. L. (2010). Food, nutrition & wellness. Columbus, OH:

Glencoe/McGraw-Hill.• Kowtaluk, H. (2010) Food for today. Columbus, OH: Glencoe/McGraw-

Hill.• Weixel, S., & Wempen, F. (2010). Food & nutrition and you. Upper

Saddle River, NJ: Pearson/Prentice Hall.Websites:• U.S. Department of Agriculture.

ChooseMyPlate.gov Website. Washington, DC. ChooseMyPlate.http://www.choosemyplate.gov/Accessed December, 2012.

• U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. SuperTracker.https://www.supertracker.usda.gov/Accessed December, 2012.





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References and Resources

YouTube™• Introducing the New Food Icon: MyPlate

The Department of Agriculture introduces the new food icon, MyPlate, to replace the MyPyramid image as the government's primary food group symbol. An easy-to-understand visual cue to help consumers adopt healthy eating habits, MyPlate is consistent with the 2010 Dietary Guidelines for Americans. http://youtu.be/SEFmSk08LIE

• SuperTracker - Getting Started: How to get My Plan USDA Food and NutritionLearn how to get a plan using SuperTracker, an online tool where you can get a personalized nutrition and activity plan, track your foods and activities to see how they stack up, and get tips and support to help you make healthier choices.http://youtu.be/MukLDO5kGh8

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Presentation Notes - Nutrition Principles for a Lifetime ...cte.sfasu.edu/.../2013/01/Presentation-Notes-Nutrition-Principles-for-… · Presentation Notes - Nutrition Principles