“I can make healthy food choices!” Student will be able to analyze, calculate, and plan healthy balanced meals.
The end of the 20th century witnessed a dramatic rise in the incidence of type 2 diabetes in children. Although considered uncommon a few decades ago, type 2 diabetes in adolescents now represents one of the most rapidly growing forms of diabetes in the United States and perhaps worldwide.
What is diabesity? Because obesity and diabetes often go hand in hand, a new term has been coined to describe America's current healthcare crisis: "the diabesity epidemic.
The bottom line is…… • There are many factors influencing obesity and diabetes rates. Sedentary lifestyles, ubiquitous junk food, the supersizing of meal portions, and "emotional eating" are just a few! • Too much sugar, too many trans fats, & too many calories consumed!
Poor Diets and Asthma Teens with the lowest intake of fruit, vitamins C and E, and omega-3 fatty acids had lower lung function and higher reports of respiratory symptoms such as cough and wheeze. Teens who consumed less than 25 percent of one serving of fruit each day were more likely to have less efficient lung function than their peers.
So what should we eat and consume? Basics of nutrition Nutrition for teens, adults, pregnant women, and athletes Prevention of illness and disease Improve brain function and vitality Enhance skin, hair, and nails Repair, restore, and revitalize
What Is Nutrition? -The study of how your body uses the food that you eat. What is the body’s best fuel sources?
What is a Nutrient A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.
The six Classifications of Nutrients • Water- hydration, body is made up 65% • Minerals- need for the chemical processes in our bodies. • Vitamins- need for the chemical processes in our bodies • Fats- (saturated/unsaturated/mono/poly) long energy, build up a “store” for future use • Carbohydrates- sugar, starches, cellulose; energy • Protein- (20 amino acids, 9 essential) body building, growth, & repair!
Nutrients that have Calories: • Proteins • Carbohydrates • Fats
Definition of a Calorie: • A unit of measure for energy in food
Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories
How many calories should we consume? • Daily average is 2,000. • More calories are needed for athletes. Why? • Less calories could be consumed. Why? You need calories for energy so how much energy you need depends on many factors.
Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition
Ten U.S. Dietary Guidelines: Aim for Fitness 1. Aim for a healthy weight
Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.
Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation
The Food Pyramid • Orange = Grains • Green = Vegetables • Red = Fruits • Yellow = Oils • Blue = Dairy • Purple = Meat and Beans
Make Half Your Grains Whole • Eat at least 5-9 ounces of whole grain foods everyday!
WHAT COUNTS AS AN OUNCE? 1 ounce = 1 regular slice of bread1 cup of breakfast cereal ½ cup cooked rice, cereal or pasta
Vary Your Veggies • Eat more: dark vegetables orange vegetables dry beans and peas
Focus on Fruits • Choose a variety of fresh, frozen, canned or dried fruits. • Go easy on fruit juices.
EXAMPLES OF 1 CUP1 small apple1 large banana1 medium grapefruit 1 large orange1 medium pear1 small wedge watermelon
Know Your Fats • Make most of your fat sources from fish, nuts and vegetable oils. • Limit solid fats such as butter and shortening
The USDA guidelines recommend two to three teaspoons of these high-calorie but oh-so-tasty flavorings per day • Oils are fats. • There are three main types of fats. • Saturated fats are the "bad" fats that raise your cholesterol levels. These fats include trans fat, found in shortening, stick (or hard) margarine, cookies, crackers, snack foods, fried foods, doughnuts, pastries, baked goods, and other processed foods made with or fried in partially hydrogenated oils. • 2. Monounsaturated fat and 3. polyunsaturated fats are the "good" fats that help lower your LDL cholesterol. Oils from plants, and nuts.
Get Your Calcium-Rich Foods • Choose low-fat or fat-free products. • Choose lactose-free products if lactose intolerant.
Go Lean with Protein • Choose low-fat or lean meats and poultry. • Bake, broil and grill! • Vary choices adding more fish, beans, peas, nuts and seeds.
4-6.5 ounces of protein Interesting FACTS • Meat is a good source of the protein and fatty acids you need for energy and health • Red meat also contains iron, which is especially important for women • eating more than 1.5 servings of red meat per day may increase breast cancer risk • Eggs are also included in this category. One egg equals a one-ounce serving of meat.
Find Your Balance Between Food and Physical Activity • Be active at least 30 minutes most days of the week. • Children should be active 60 minutes every day or most days a week.
In a nutshell…….. • Eat at least 5-9 ounces of whole grain foods everyday! • That’s 2-3 cups of calcium rich foods • Two to three teaspoons oils • two cups of fruit and two and a half cups of vegetables • 4-6.5 ounces of protein