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Nutrition

Nutrition. You are what you eat ???. Nutrition Facts. 70 % of what we are dying from – diet related US spends 118 billion a year on heart disease 1 in 4 children are obese Obesity has doubled in the last 20 years Average child consumes 1 ½ c. of sugar per day and 5 lbs a week!

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Nutrition

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  1. Nutrition You are what you eat ???

  2. Nutrition Facts • 70 % of what we are dying from – diet related • US spends 118 billion a year on heart disease • 1 in 4 children are obese • Obesity has doubled in the last 20 years • Average child consumes 1 ½ c. of sugar per day and 5 lbs a week! • CDC – “1 in 3 Americans will have diabetes by 2050”

  3. So why are we so unhealthy? • Poor food choices • Eating more of the “bad” foods & not the “good” • Not drinking enough water • Lack of exercise – (TV, video games) • Stressful lifestyles • Environmental factors • Focus on the treatment rather than prevention • Junk food is more affordable • Larger portion sizes

  4. a nutritionists recommendations • I glass of OJ every day • Grains – ½ c. a day – expand life by 4-5 yrs. • Nuts or 2 T. peanut butter will decrease Heart Disease by 50 % • Eat yogurt every day – will live longer • Salmon once a week – cut your risk of heart attack by 50% • Fiber – 25 g. a day – fills you up

  5. According to Dr. Oz… • Top 6 foods that will keep you healthy • 1) Olive Oil • 2) Garlic • 3) Tomato Sauce – Lycopene • 4) Spinach • 5) Raw Nuts • 6) Pomegranates

  6. Top 5 Foods to Avoid • 1) Sugar • 2) Corn Syrup • 3) White Flour • 4) Saturated Fats • 5) Hydrogenated Oil

  7. What’s a Calorie? • Unit of measure. Measures the amt. of energy in foods • At your age: • 25 – 30% of calories from fat • 55 – 60% of calories from carbs • 12 – 15% of calories from protein • 1 g. of fat = 9 calories • 1 g. of protein and carbs = 4 calories

  8. Carbohydrates • Simple = (Quick energy) – Junk Food • Complex = (Long lasting energy) Breads, cereals and pastas Is the body’s most available source of energy.

  9. Protein • Is needed for muscle repair and growth • Is also a major component of hormones, enzymes, and hemoglobin • Protein provides 4 calories per gram

  10. Fat • Twice as much energy as protein and carbs • Fat gives you energy, cushions your organs, insulates you and transports vitamins A,D,E and K. • 9 calories per gram • Saturated (Animal = Solid) vs. Unsaturated (Plants = Liquid and room temp.)

  11. Fat – Types of • Polyunsaturated = Sesame Oil, Corn Oil, Nuts and Legumes • Monounsaturated = Olive Oil, Canola Oil, Avocados, Peanut Oil • Omega 3’s = Fish, flaxseed, walnuts • Saturated = Animal Sources • Trans-Fats = Margarines, Shortening, Chips, Cookies

  12. Cholesterol • Fatty substance used to make cell membranes, bile acids, and some hormones • Ways we get cholesterol: 1) Bodies produce a small amt. 2) Animal products: meat, dairy products and eggs

  13. Excess Cholesterol • Causes “hardening of the arteries”. This can lead to blockage of the arteries eventually leading to heart attacks, strokes and other serious illnesses. • HDL’s (pac mans) vs. LDL’s (lethal = blockage) • Healthy levels: Age: 0 – 19 Under 170 20 – 29 Under 180 over 30 yrs. Under 200

  14. Ways to Reduce Cholesterol • Exercise Regularly – can increase HDL’s & lower LDL’s • Decrease Body Fat • Stop Smoking – lowers HDL levels • Reduce Stress – can increase levels • Eat more fiber

  15. Risk Factors • High Blood Pressure • Smoking • Family History of Heart Disease • Being Male • Diabetes

  16. 4Foods that Fight Cholesterol • 1) Soy • 2) Almonds • 3) Oatmeal • 4) Fish

  17. 7 Foods that Fight Cancer • 1) Tea • 2) Yogurt • 3) Cranberries • 4) Walnuts • 5) Salmon • 6) Curry • 7) Oranges - Citrus

  18. 6Foods to Keep you Young • 1) Blueberries • 2) Salmon • 3) Dark Chocolate • 4) Olive Oil • 5) Yogurt • 6) Nuts

  19. 10 Foods we’re not eating enough of • 1) Beets 6) Goji Berries • 2) Dried Plums 7) Pumpkin Seeds • 3) Swiss Chard 8) Cinnamon • 4) Cabbage 9) Guava • 5) Purslane 10) Pomegranate Juice

  20. Phytochemicals • “Plant” chemicals • The stronger the COLOR, ODOR & FLAVOR, the better! Ex. Blueberries • Offers protection against all types of disease, lowers the risk of heart disease

  21. 10 Tips to Follow – “myplate.gov” • Balance Calories • Enjoy your food, but eat less • Avoid oversized portions • Eat more fruits and veggies, whole grains • Make half your plate fruit and veggies

  22. 10 Tips To Follow – Cont. • Switch to low-fat or fat free milk • Make half your grains whole grains • Cut back on junk food and saturated fats • Consume less sodium • Drink water instead of sugary drinks • Overall…Eat in moderation!!!

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