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Healthy Eating Guidelines for Better Nutrition and Wellness

Learn about the basics of nutrition and how it impacts your health. Discover the importance of nutrients, calories, and how they fuel your body. Explore the influences on food choices and the significance of proteins, carbohydrates, fats, vitamins, minerals, and water for optimal health. Follow the Healthy Eating Guidelines to make informed choices for a balanced and nutritious diet.

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Healthy Eating Guidelines for Better Nutrition and Wellness

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  1. Nutrition & your health

  2. The basics Good nutrition- enhances quality of life & helps prevent disease Calories- units of heat that measure energy used by the body & the energy that food supplies to the body- fuels everything you do- average teen needs between 1800-2200 calories per day Nutrients- substances in food that your body needs to grow, repair, supply you with energy- helps you look & perform your best

  3. The basics • INFLUENCES ON FOOD CHOICES • * Taste, appearance, smell • * Hunger- natural, physical drive- need for food- nerves in your stomach that signal the brain • * Appetite- desire to eat • * Emotions- stressed, sad, depressed, bored, reward • * Environment- Family, Friends • * Culture/ethnic- reflect heritage- ex- Italian- pasta • * Cost/convenience- quick prep, cheap (fast food) • * Advertising- make food appealing

  4. NUTRIENTS Proteins- help build & maintain body cells & tissues- made of amino acids- body makes 11, 9 come from food- replace old cells, make hormones Carbohydrates- preferred source of energy- 2 types- simple (sugars)& complex (starches)- take in more than body uses- turns to fat Fats- concentrated form of energy- transport vitamins, add flavor & texture to food, excess amount leads to obesity

  5. NUTRIENTS Vitamins- regulate body processes- digestion- water-soluble(not stored- need to be replaced- B, C) fat-soluble(absorbed, stored & transported in fat- A, D, K) Minerals- needed for healthy bones & teeth & regulating processes (calcium, iron) must come from food Water- vital to every function- transports nutrients & carries waste out, helps digest food

  6. Food Guide Pyramid

  7. HEALTHY EATING GUIDELINES • Have variety, balance, & moderation in food choices AIM FOR FITNESS- • Aim for/maintain a healthy weight • Daily physical activity BUILD A HEALTHY BASE • Eat recommended servings each day • Variety of whole grain products • Variety of fruits & vegetables • Keep food safe to eat • Follow the Pyramid

  8. HEALTHY EATING GUIDELINES CHOOSE SENSIBLY • Reduce portion size if you want to maintain or lose weight • Diet low in saturated fat & cholesterol • Reduce salt intake - especially processed foods • Limit sugar intake 1 gram of sugar = 4 teaspoons

  9. Your Favorite Drinks & Sugar Content • Water- NO SUGAR!! • 8 oz Milk- 12g = 48 tsp • 6.75 oz 100% Juice- 18g = 72 tsp • 8 oz OJ/Choc milk- 24g = 96 tsp • 16 oz Gatorade- 28g = 112 tsp • 12 oz. Coke- 39g = 156 tsp • 20 oz Lipton Iced Tea- 53g = 212 tsp • 16 oz Rockstar- 62g = 248 tsp

  10. And the loser is……. • Mountain Dew 20 oz - 77g = 308 tsp!!! • 1 Liter- 124g = 496 tsp!!!

  11. http://www.mayoclinic.com/health/nutrition-facts/NU00293

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