Nutrition 101
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Nutrition 101. Do you recognize this?. Do you follow this?. What are the 4 main food groups?. Fruits and Vegetables Grain Products Milk and Alternatives Meat and Alternatives. The Information Inside the Food Guide. GRAINS (6 servings) ½ bagel = hockey puck ½ cup cooked rice

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Nutrition 101

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Nutrition 101

Nutrition101


Do you recognize this

Do you recognize this?

Do you follow this?


What are the 4 main food groups

What are the 4 main food groups?

  • Fruits and Vegetables

  • Grain Products

  • Milk and Alternatives

  • Meat and Alternatives


The information inside the food guide

The Information Inside the Food Guide


Let s talk portions

GRAINS

(6 servings)

½ bagel = hockey puck

½ cup cooked rice

= small bowl

¾ cup hot cereal = fist

30 g cold cereal = varies

MILK & ALTERNATIVES

(3-4 servings)

1 cup = small carton of milk

¾ cup = single serve yogurt container

50 g cheese = 2 processed cheese slices

Let’s talk portions…


You want me to eat that much

You want me to eat THAT much?


Nutrition 101

VEGETABLES & FRUIT

(7 servings)

Medium fruit = tennis ball

½ cup fresh/frozen = mini bowl

1 cup raw greens = small bowl

MEAT & ALTERNATIVES

(2 servings)

¾ cup lentils or beans or tofu

= small fist

75g meat, poultry, fish

= deck of cards

2 tbsp. peanut butter

= ping pong ball


Nutrition topics

Nutrition Topics

  • Wholegrain vs. Fortified

  • Fibre

  • Fats

  • Sodium

  • Glycemic Index


What is the difference

What is the difference?

  • Wholegrain – grain milled in its entirety

  • Refined – coarse parts removed

    (outer layer removed; therefore,

    no B vitamins or fibre)

  • Enriched – B vitamins added to refined grains

  • Fortified – Food to which nutrients have been added (e.g. Vitamin D added to milk)


Fiber two types

Soluble Fiber

Slows down digestion

- fruits/vegetables

oat bran

barley

beans

lentils

soy products

Insoluble Fiber Speeds passage through GI system

wheat bran

corn bran

skin of fruit

wholegrain foods

Fiber – Two Types


Important tips

Important Tips!

  • Spread your intake throughout the day

  • Drink plenty of fluids

  • Eat the skin of fruits and vegetables

  • Sprinkle bran into recipes – you won’t even notice!


Nutrition 101

Fats

HDL = The “Good” Cholesterol

LDL = The “Bad” Cholesterol

Trans = The “Ugly”

In order to ↑ HDL your best option is to exercise!


Sodium

Sodium

  • Need – 200 to 500 mg/day

    (to maintain adequate body stores)

  • Safe Daily Range – 1100 to 3300 mg/day

  • Average Consumed – 4000 to 6000 mg/day (2-3 tsp salt)

  • Recommendation – < 2000 mg/day

    (1 tsp salt)


Sodium the hidden ingredient

Sodium – the hidden ingredient

Hearty Vegetable Soup vs. Toasted Turkey Club

1060 mg vs. 1070 mg

Cranberry Fruit Muffin vs. Strawberry Vanilla Donut

490 mg vs. 220 mg

Yogurt and Berries vs. Honey Dip Timbit

50 mg vs. 50 mg

  • Tim Horton’s is not the only culprit!!!

  • You also need to watch for:

  • Canned Foods

  • Microwave Dinners

  • Processed Meats


Snacks add up beyond the waist line

Snack Foods

Pretzels - $2

Tortilla Chips - $3

Salsa - $3

Ice Cream - $5

Chocolate Bar - $1

Healthier Snack Foods

Apples - $0.50

Almonds - $6/lb.

Yogurt - $0.80

Celery - $1.50

Carrots - $1.50

Snacks add up beyond the waist line!

TIP: Buy ice cream

while you’re out!

Wouldn’t you like

this much choice?


How to ward off hunger

How To Ward Off Hunger!

Glycemic Index

  • A measure of how quickly blood sugar levels rise after eating a particular type of food.

We want to keep our blood sugar constant in order to avoid unhealthy cravings


Healthy snack ideas

Healthy Snack Ideas

  • Yogurt

  • Fruit with peanut butter or 10 almonds

  • Latte with skim or 1% milk

  • Veggies and dip (use dips made with oil and/or flavoured vinegar)

  • ONE small cookie and glass of milk

  • Fruit smoothie


Final tips

Final TIPS

  • Shop Often

  • Go to the market

  • Use your freezer for FRESH food!

  • Get to know your grocery store

  • Buy what is in season

  • Shop the perimeter


Make your fridge look like this

Make your fridge look like this!


Live healthy

LIVE HEALTHY

LIVE STRONG

LIVEFIT


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