miss lawley. a simple circle divided into quadrants that contain fruits, vegetables, protein and...
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Miss Lawley
a simple circle divided into quadrants that contain fruits, vegetables, protein and grains
Replaced the USDA's food pyramid, which has been around in various forms since 1992.
Think of your plate as a pie chart:
50% of your plate should be filled with vegetables and fruits rich in vitamins and minerals25% of your plate should be filled with LEAN proteins 25% of your plate should be filled with COMPLEX carbohydratesA side of milk (1 serving + 8 oz)
What is nutrition? What does nutrition mean to
you?
Nutrients: Food substances required for the growth and maintenance of your cells
6 groups of nutrients: Carbohydrates Proteins Fats Vitamins Minerals Water
Nutrients that supply you with ENERGY/Calories
Fats – 9 calories per gramCarbohydrates – 4 calories per gramProteins – 4 calories per gram
Nutrients your body NEEDS but do NOT supply energy/calories:
VitaminsMineralsWater
Calories are used to create energy and keep the body’s ability to do regular activity.
Calories are a unit of energy. A calorie is the amount of energy needed
to increase the temperature of 1g of water 1 degree Celsius.
Calories are found in food (MACROnutrients).
Everyone NEEDS a different amount of calories (energy) to survive.
The minimal amount of calories needed to survive (BMR) depends on your age, gender and weight.
BMR is the minimal amount of calories your body would need to survive if you laid in bed all day (or just simply at rest).
The bigger your muscles the faster your BMR will be, thus breaking down calories at a faster pace. Muscle tissue (muscle cells) use more calories than fat tissue (fat cells)
1. Convert body weight into KGs:150 pounds / 2.2 = 68 KGs
2. Multiply KGs by 24:68 KGs * 24 hours =
1,632 calories/day burned while at rest
Reading food labels can help you determine how nutritious a food it.
In fact, according to law manufacturers must now use a standard format for food labels.
California restaurants with 35 or more locations are obligated by law to clearly present the nutrition information for their food.
Fat Free: less than .5 grams of fat Low Fat: 3 or less grams of fat per serving
Be careful of the above two – likely means added sugar to retain flavor
Lean: Less than 10 grams of fat, 4 grams of saturated fat, and 95 milligrams of cholesterol
Light (lite): 1/3 fewer calories or ½ the fat of the other version
Cholesterol Free: less than 2 milligrams of cholesterol and 2 or less grams of saturated fat per serving.
Carbohydrates
Proteins
Fats
Main source of energy. Foods include:• Grains• Vegetables• Fruit• Pasta• Potatoes• Sugar
USDA (United States Dept. of Agricultural) recommends that the majority of your daily calorie consumption come from Complex Carbs 50-60% of your day’s calories
Carbohydrates are your main source of energy!
Simple Carbs: Should account for 15% or less of total calories in your
diet Simple carbs are found in candy, pastries, soda, etc.
Complex Carbs: Most of the carbs should be complex These include whole grain bread, veggies, and grain Nutritionally Dense- meaning they contain large
amounts of nutrients
VS.
ALSO known as ENERGY!! Most of the carbohydrates you eat should be
complex They’re more nutritionally dense because they
provide LARGE amounts of nutrients Complex carbohydrates include grains, vegetables,
fruits, whole wheat pasta, potatoes, brown rice, etc.
Fiber is a type of complex carbohydrate Body cannot digest Body needs 20-25 grams per day Examples include leaves, stems, whole
grain cereal, nuts Fiber helps you avoid intestinal problems Recent research has shown that it may
help reduce you chance of developing cancer.
Simple carbohydrates should only account for no more than 15% of your caloric intake
Simple carbohydrates include: table sugar, candy bars, fruit juice, soda, refined pasta and white bread to name a few
Proteins are the group of nutrients that builds, repairs and maintains body cells
Proteins are the building blocks of the body Provide some energy, but not as much as
carbohydrates (though they have the same number of calories per gram – 4)
Should be 12-15% of calories If more protein is consumed than the body
needs, the extra calories are stored as body fat.
During digestion, your body breaks down proteins into simpler substances called amino acids.
Your body manufactures 11 of the 20 existing amino acids. Your must obtain the other 9 amino acids from food
Known as the Essential Amino Acids
Foods with all 9 essential amino acids are known as complete proteins Ex. Animal Sources (Meat, eggs, fish)
Foods with only some of the essential amino acids are known as incomplete proteins. Ex. Beans, nuts, rice.
* People who don’t eat meat must eat a variety of incomplete proteins in order to get all of the essential amino acids in their diet!
Include foods with all 9 essential amino acids
Foods include: meat, milk products, fish, and products that come from animals
Include foods with only some of the 9 essential amino acids
Foods include: beans, lentils, nuts, rice and certain plants
The most concentrated form of energy
Dissolve certain vitamins and carry them to the cells of the body
Good = Unsaturated Bad = Saturated Ugly = Trans You NEED a combination of
unsaturated and saturated fats!
Fats are in animal products and in someplant products, such as nuts and vegetableoils.
Help with growth andrepair of cells
Enhance flavor and texture of foods
Liquid at room temperature
Foods include: sunflowers, corn, soybeans, olives, almonds and peanuts
Solid at room temperature
Foods include: butter, lard, and meat fats
Saturated Fats Solid at room
temperature Come mostly from
animal products Lard, butter, milk,
and meat fat Typically less
healthy than unsaturated fats
Unsaturated Fats Liquid at room
temperature Come mostly from
plants Sunflowers, corn,
soybeans, olives, peanuts
Fish also produce unsaturated fats in their cells.
Transfatty Acids a.k.a. Trans Fat Made from unsaturated fats such as
vegetable oils using a process that makes them solid at room temperature
Ex. Margarin
French Fries are high in Trans Fat
Good=HDL and Bad=LDL Found in foods such as meat Humans produce their own cholesterol Saturated fats contain more bad
cholesterol where unsaturated fats contain good cholesterol
HDL helps move bad cholesterol out of the human body
High cholesterol is associated with heart disease and hardening of the arteries
A waxy, fatlike substance found in the saturated fats of animal cells, including those of humans.
You consume cholesterol in foods that are high in saturated fats.
People who consume more saturated fats and trans fat produce more cholesterol.
High levels of cholesterol in your blood can contribute to heart disease.
Minerals Calcium, Sodium, Potassium, etc.
Vitamins A, B, C, D, E, etc.
Water
Minerals Vitamins Water No calories, thus they provide no energy, but
still play a vital role in staying fit and healthy. Called MICROnutrients because the body needs them in small amounts compared to carbs, proteins and fats AND you don’t getenergy from them.
Regulate the activities of cells A balanced diet will provide the proper
amount of minerals Too much of one mineral can be
poisonous Examples:
CALCIUM: Interferes with some medications MAGNESIUM: Depletes the body of calcium
and phosphorus ZINC: Deplete the body of copper
Help regulate the activities of cells Come from elements in the earth’s crust.
The are present in all plants and animals. You need 25 different minerals in varying
amounts. With a balanced diet, you will be getting
the proper amounts of minerals.
Calcium: building and maintaining bones. Milk, cheese, yogurt
Iron: proper formation and functioning of your red blood cells.
Meat, Poultry, Fish, Spinach
Builds and maintains bone density Due to hormones, at about age 55,
women will have much larger bone loss compared to men
OSTEOPOROSIS: a condition in which the bones become porous and break easily
Eating foods rich in calcium, resistance exercise and weight bearing exercise will reduce the risk of osteoporosis.
Needed for proper formation and functioning of red blood cells
Red blood cells carry oxygen to your muscles and other body tissues
Not enough iron in the body can lead to iron deficiency anemia Anemia is when the body does not create
enough healthy red blood cells Tired, dizzy, fatigue, chest pain, light headed
Needed for growth and repair of body cells.
Vitamins C and D are carried to cells through your blood
Vitamins A, B, E, K are stored in fat cells.
Remember: what is one of the functions of fat?
A very important (micro)nutrient Carries other nutrients to cells Carries away waste Regulates body temperature Your body is made up of 50-60% water Your body loses 2-3 quarts a day through
sweating, breathing and urinating The average person needs top consume a
minimum of 64 ounces of water/day.
The single most important nutrient!
Water Trivia……. What percent of your body
weight is water? How does your body lose water weight?
Your body weight is 50-60% water
Your body loses two to three quarts of water a day through breathing, perspiring, and eliminating waste from the bowels and bladder.
Soda’s contain approximately 150 calories for a 12 ounce can. If you drink 3 sodas, you are consuming 450 calories. A 60 ounce drink, like the ones they sell at 7-11 contain 900 calories
Remember, water quenches your thirst and has zero calories.
If all other aspects of your diet stayed the same, adding one soft drink a day would result in 15 pounds of fat gain a year!!
Myth: Skipping meals is a good way to lose weight. Fact: Studies show that people who skip meals stimulates the
appetite, so having fewer meals can lead to eating more food at each meal. Starving the body of nutrients is very harmful for the heart.
Myth: A food supplement is tested for safety and to insure that it meets claims advertised by seller. Fact: Since 1994, food supplements have been unregulated.
They are not tested by the government. If they sound too good to be true they probably are.
Myth: More vitamins and minerals the better. Fact: The body can only process so much – too much can poison
the body.
Most people can do moderate activity after a meal if they wait about 30 mins.
Special diets are typically not necessary before athletic competitions.
Allow extra time between eating and vigorous competitive events. Typically 1-3 hours before competing.
Before competition, reduce the size of our meal. Smaller meals are easier to digest.
Drink fluids before, during and after activity. However, drinks with added sugar may detract
from performance.
Reduce saturated and trans fats Increase complex carbs/reduce simple
carbs Eat lean proteins Increase calcium/vitamin D Decrease salt/sodium intake Drink at least 64 oz of water/day Eat more fruits and vegetables – 50%
Nutritionally dense food? What is the effect of proteins on the body cells? My Food Plate What are macronutrients? How many calories in each? What are micronutrients? What is fiber? How much do I need? What are Essential Amino Acids? Where do I get them? How do I know if I’m getting enough nutrients? What’s the difference between saturated, unsaturated and
trans fat? Sources of each? Sources of Cholesterol? Good? Bad? How do you maintain a healthy and well-balanced diet? What nutrient should provide the majority of calories in your
diet? Why is protein an important component in your diet?