Introduction to Diet and Nutrition

1. Introduction to Diet and Nutrition Olivia Pantano

2. What is nutrition? • Materials and food necessary to support life and growth • Examples: vitamins and minerals found in fruit

3. Nutrition • As our bodies grow, it is important to take care of it by eating proper foods and correct servings.

4. Definition of Diet • Sum of food consumed by an organism or group • What you eat everyday!

5. Why is it important to be healthy? • Best way to live a healthy life is through a balanced diet. • To provide your body the nutrients it needs to function • To maintain energy and focus throughout the day • Prevents development of chronic diseases • Diabetes, obesity, cancer

6. Basic nutrition

7. My Plate model • Vegetables and fruits: cover half your plate with fruits and veggies • Whole fruits and veggies preferred over juices • Grains: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Try to make half of grains eaten whole grains!

8. My Plate Model • Protein: meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds • Remember that protein can be found in non meat options and they are often lower in fat and calories • Dairy: Most dairy group choices should be fat-free or low-fat

9. Fruits and vegetables • Packed with vitamins and minerals • Naturally low in calories • High in fiber that keeps your digestive system happy! • Huge variety! • Remember: you need a minimum of 3-5 servings of fruits and veggies per day.

10. Grains • Supplies long lasting energy through carbohydrates • Look at nutrition labels • Recommended 5-8 ounces per day

11. Dairy • High in calcium • Very high in saturated fat and calories • Important to eat low fat dairy products • Can be substituted with almond milk, soy milk, coconut milk

12. Protein • Meat is the most common source of protein • High in fat and calories • Fish is a less fatty alternative • Alternative sources of proteins include • Wheat and grains • Legumes • Nuts and seeds

13. Protein • By lowering intake of traditional proteins like meat from animals one can lower: • Risk of heart disease • Cholesterol level

14. Drinks

15. Soda and Juice • Soda: has high levels of caffeine and sugar • Caffeine is a stimulant • Increases blood sugar • Full of chemicals • Juice: can be nutritious if made with 100% fruit juice • Should be consumed in moderation to limit sugar intake.

16. Snacks • Processed foods often elected as snack foods • The further the food goes from being whole= less nutritional value • Often high in sodium, fat, and refined sugars • Energy from these foods does not promote positive growth.

17. Water • Makes up 50-70% of our bodies • Nourishes the brain • Helps remove toxins from body

18. Alternative diets • Vegetarian: abstains from meat products. Still eats eggs and dairy. • Vegan: no animal products • Paleo: diet of mainly fruits, veggies, and grass fed meat. No grains

19. Easy steps to eating healthier • Eat regular meals • Breakfast is important! • The goal is never to starve yourself but never feel so full that you feel ill. • PORTIONS • Eat a variety of foods • Mix it up • Fruits and veggies!

20. Easy steps to eating healthier • Cut down on foods high in fat and sugars • Limit sodas and animal products • Fruits are snacks too! • Watch sodium intake • Drink lots of WATER!

21. Reminder • Whichever diet you choose (omnivore, vegan, paleo, etc) remember to control portions, and limit sodium, fat, and sugar!

22. Happy Eating!