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Target Audience: High School & College Students. The Basics of Nutrition. By: Beth Goldenberg. Characteristics of a Nutritious Diet. 1 . Calorie Control Consuming the proper amount of calories 2. Balance Enough food from each category 3. Variety Different foods within each food group

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The Basics of Nutrition

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Target audience high school college students

Target Audience: High School & College Students

The Basics of Nutrition

By: Beth Goldenberg


Characteristics of a nutritious diet

Characteristics of a Nutritious Diet

  • 1. Calorie Control

    • Consuming the proper amount of calories

  • 2. Balance

    • Enough food from each category

  • 3. Variety

    • Different foods within each food group

  • 4. Moderation

    • Not over or under eating

  • 5. Adequacy

    • Consuming nutrients on regular basis


Food pyramid

Food Pyramid

  • Grains

    • 3 servings from whole grains

  • Vegetables

    • Variety- look for color

  • Fruit

    • Only 1 serving should be from juice

  • Dairy

    • Consume low fat diary

  • Protein

    • Limit 1 serving from red meat


Recommended serving sizes

Pasta/ Rice: ½ cup

Vegetables: ½ cup

Bread: 1 slice

Fruit: ½ cip

Juice: ¾ cup

Cold cereal: ¾ cup

Meat: 2-3 oz

Butter: 1 tsp

Recommended Serving Sizes


Wording on food labels

Wording on Food Labels

So what do these words all mean?

Extra Lean: <5 grams of fat per serving

Lean: < 10 grams of fat per serving

Low Fat:< grams of fat

Good source of: 10-19% of daily value

High in Fiber: > 20% of DV

Low Sodium: < 140mg of sodium

Reduced Calories: 25% less than original


Eating healthy tips

Eating Healthy Tips

  • Don’t add salt to your meals

  • Stay hydrated- drink water

  • Whole Grains

  • Smaller meals throughout the day

  • Unsaturated fats over saturated

  • Limit eating out


6 essential nutrients

6 Essential Nutrients

  • Minerals

  • Water

  • Vitamins

  • Carbs

  • Fats

  • Proteins

Starch

Sugar

Cellulose


Carbohydrates

Carbohydrates

  • Primary source of energy during high intensity

  • Primary energy source for nervous system

  • Glucose = Primary Carb in our body.

Monosaccharide

Disaccharide

  • Glucose

  • Galactose

  • Fructose

  • Sucrose

  • Lactose


Fiber

Fiber

  • Insoluble vs. Soluble

  • Advantages

    Obesity

    Heart Rate

    Hypertension

    Cholesterol

  • Sources

    • whole bran, vegetables


Calories per gram

Calories per gram

Carbs: 4 cal/gram

Protein: 4 cal/gram

Fats: 9 cal/ gram


Protein

Protein

  • Growth and repair of muscle

  • Amino Acids

    • 11 non-essential

    • 9 essential

  • RDA

    • .4 grams/ lb for average

    • .5-.8 grams/lb for athlete


The basics of nutrition

Fats

  • Primary fuel at rest

  • Fat protect organs

  • Saturated Fats

    • Animal products

    • Unhealthy

  • Unsaturated Fats

    • Plant Sources

    • Healthier option


Recommendations

Recommendations

  • 45% - 65% of calories from carbohydrates.

  • 20% - 35% of calories from fat.

  • 10% - 35% of calories eaten should come from protein.


Vitamins

Vitamins


Vitamin a

Vitamin A

  • Sources:

    • Milk

    • Sweet potatoes

    • Carrots

  • Functions

    • Immune defenses

    • Improved vision

    • Healthier skin, hair, bones

    • Cell development

  • Deficiencies

    • Anemia

    • Blindness


Vitamin b group

Vitamin B Group

  • Thiamine

  • Riboflavin

  • B6

  • B12

  • Niacin

  • B5

  • Folic Acid

  • Biotin


Vitamin c

Vitamin C

  • Ascorbic Acid

  • Functions

    • Growth and repair of tissue

    • Maintenance of collagen, bones, and teeth.

  • Deficiencies

    • Scurvy

  • 90 mg/day recommended


Vitamin d

Vitamin D

  • Sources

    • Sunlight

    • Fish

    • Oils

  • Functions

    • Maintain Calcium levels

    • Calcium absorption in intestines

  • Deficiencies

    • Rickets

    • Osteoporosis


Vitamin e

Vitamin E

  • Source

    • Almonds

    • Wheat Germ

    • Vegetables

  • Function

    • Protects against free radical

    • Prevent against heart disease

    • Formation of the red blood cells


Vitamin k

Vitamin K

Blood Clotting

Main Function


Water

Water

  • 60% of body weight

  • 8-12 cups a day

  • Dark urine vs. clear

  • Function

    • Carries nutrients and wastes through body

    • Involved in metabolic processes

    • Regulation of body temp

    • Maintains blood volume


Minerals

Minerals

  • Function:

    • Structure bones

    • Cell Metabolism

    • Muscle contraction

  • Major Minerals

    • > 5 grams- large amounts

  • Trace Minerals

    • <5 grams- small amounts

Calcium is the

most abundant mineral


Anti oxidants

Anti- Oxidants

  • Help to prevent oxidation

  • Best fruits/ vegetables with ant-oxidants:

Blueberries

Spinach

Kale

Raspberries

Blackberries

Prunes

Raisins


Further information

Further Information

For more information on nutrition, check out these helpful links!

  • Diet and Nutrition

  • My Pyramid

  • Nutrition.gov


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