Nutrition
What is Nutrition?
! Is the study of food and how it works in your body.
! It includes all the ingredients that are in your food, such
as vitamins, proteins, fat, and more.
! You need proper nutrition to help you grow and be
healthy.
What Are The Consequences Of
Bad eating Habits?
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Becoming heavier and less
healthy
Spend more time in front of
the computer/TV sets than
playing out with friends.
Driving cars instead of
walking/biking
Adult diseases: diabetes,
high blood pressure, and
heart disease are now seen
in teenagers.
That’s why the Food Pyramid
tell us which foods to eat
and how much we are
supposed to eat.
What is the Food Pyramid?
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A rainbow colored pyramid, with vertical stripes which represent
the five food groups plus fats and oils. It is a smart and
convenient way to help you understand how to eat healthy.
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It was redesigned to show the importance of physical activity
and food when it comes to our health.
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The colors stand for:
* orange-grains
* green-vegetables
* red-fruits
* yellow-fats and oils
* blue-milk and dairy products
*purple-meat, beans, fish and nuts
What Is The Food Pyramid
Trying to Tell You?
Why Is Nutrition Important?
! Food gives our bodies the nutrients they need to stay
healthy, grow, and work properly.
! There are six classes of food:
PROTEINS
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Build and maintain all tissues
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Form an important part of
enzymes, hormones, and
body fluids
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Help form antibodies to fight
infection
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Supply energy
CARBOHYDRATES
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Supply food energy
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Help body use fat efficiency
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Spare protein for purposes
of body building and repair
FATS
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Supply food energy
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Some supply essential fatty
acids
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Help body use other
nutrients
VITAMINS
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Promote growth and brain
development
Help body to build bones
and teeth
Help your mouth, nose,
throat, and digestive tract
to resist infections
Help to maintain a healthy
skin, hair and nails
VITAMINS
Vitamin D (milk)
Vitamin A (carrots)
Helps your bones
Helps you see
Vitamin C (oranges)
Helps your body heal if you get a cut
Vitamin B (leafy green vegetables)
Helps your body make energy and
protein
MINERALS
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Just like vitamins, minerals
help your body grow,
develop, and stay healthy.
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A very small amount of
some minerals are also in
food
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Help you build strong bones
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Brain food
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Make hormones in your
body
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Help maintain a normal
heartbeat
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Ex. Good Source of Iron
WATER
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Is the main fluid in your
body system and blood
stream
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Helps carry nutrients to and
waste products from cells in
the body
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Aids in digestion and
absorption of food
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Helps regulate body
temperature
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Lubricates your joints
What Are Fats and Calories?
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Fats- nutrients in food
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Persons should use/burn
consumed energy within
their bodies
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Calorie- is a unit of energy
that measures how much
energy food provides to the
body
Pay Special Attention To…
! “Food labels can’t tell you what foods to eat – that’s your
decision! But they can help you find foods that taste good
and treat your body right”.
Mary L. Gavin MD
! Serving Size: a guide to help you see how many calories
and nutrients, as well as fat, sugar, and salt you get from
eating a specific quantity of food.
! Calories: a way to measure how much
energy a food provides to your body.
! Percent Daily Value – if a food has a daily value of :
5% or less = low in nutrients
10% -19% = good in nutrients
20% or more = excellent in nutrients
Pay Special Attention To…
! Fats – show how much fat is in a single serving of food
* Saturated/Trans Fat = bad fat
(cheese, meats, and ice cream)
* Unsaturated Fat = good fat
(vegetable oils, nuts, and fish
! Cholesterol – the liver manufactures the cholesterol a
person needs, but it is also found in foods:
* LDL = bad cholesterol
* HDL = good cholesterol
! Sodium – a component of salt. Processed/canned foods
usually have more sodium than fresh foods.
Pay Close Attention To…
! Carbohydrates – fruits, vegetables, and whole grains are
your best sources
! Sugar – found in most foods. If food contains lots of
sugar, calories can add up quickly
Soda, snack foods = “empty calories” no nutrients
Why Healthy Snacking Is Good For
You?
! Nutritious food can keep your energy high and your
mind alert.
! In the adolescence stage, a person demands more
nutrients to grow.
Snacking Strategies
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Cut up melons or
vegetables like celery and
carrots in a single serving
bag inside the fridge, ready
to grab and go
Half a cheese sandwich
also makes a great snack
Whole-wheat pretzels and
cheerios in a bag are easy
and tasty
Rice cakes with peanut
butter and raisins
Low fat-fruit yogurt is
healthy and delicious
Substitute nonfat frozen
yogurt for ice cream
Healthy Snacking Ideas…
! If crazy for chocolate, try a hot chocolate drink.
Ex. Hot chocolate mug 140 calories
Chocolate bar 230 calories
! Ants On A Log- Spread peanut butter on celery sticks
and top with raisins
! Banana Ice- freeze several ripe bananas. Before serving,
whirl pieces in the blender with a little bit of fruit juice.
Serve right away and add berries or favorite fruit on top
! Mini Pizza- add pizza sauce on a bagel, then, add lowfat mozzarella cheese and your favorite veggies. Toast
or bake at a low setting until cheese is melted and
bagel is crispy!
Moderation is the key to smart snacking
Eat Smart: What’s Recommended
! Food Pyramid is divided in six groups:
1.- grains 2.- vegetables 3.- fruits
4.- oils 5.- dairy 6.- meat
! An easy way to size up your portions is to take a look at
your hand.
A clenched fist = a cup (suggested portion for pasta,
rice, cereal, vegetables and fruit).
A palm size = suggested portion for meat.
A thumb size = butter, mayo, or salad dressing. Limit fats.
Eat Smart: What’s Recommended
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Use the concept of
“divided plate”
Will keep portions under
control
Will help you balance your
meals
The Importance Of Physical
Activity
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Good nutrition along with
physical activity reduces
many diseases within your
body: Ex. diabetes,
hypertension, heart attack
and stroke
Cardiovascular disease is
the No.1 killer in the world
Reduces high cholesterol
Decreases the risk of cancer
Keeps muscles and bones
strong
Helps you manage your
weight
Eases depression and stress
Helps you sleep better
10 Great Reasons To Exercise
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1. Running and walking are convenient
2. Running doesn’t cost much
3.- Your heart becomes more efficient at pumping
blood
4. It is an awesome time to chat with friends
5. It is the perfect time to be alone and think
6. The benefits of cross-training extend to all sports
7. The more exercise you do the more energy you will
have during the day
8. It makes you feel great physically
9. It makes you feel good mentally
10. Frustration and depression disappear
Nutrition- Conclusion
! Comments/Questions???