Nutrition & Diet Sajan Patel
About Nutrition and Diet • Nutrition-how the things people intake nourishes their body. • Diet-consists of what a person eats. • A person has good nutrition if their body gets all of the nutrients and vitamins needed to run well. • Good nutrition comes from a healthy diet.
Why Have Good Nutrition? • Brings body to a healthy weight. • Improves the body’s systems. • Cardiovascular, muscular, etc. • Reduces risk of getting diseases. • Diabetes, heart disease, etc. • Gives your body more energy
Food Pyramid Picture from: http://gianinc.com/category/OBESITY-MANAGEMENT/
Food Pyramid Serving Sizes • Milk, Yogurt, and Cheese • 1 cup of milk or yogurt 1 1/2 ounces of natural cheese 2 ounces of process cheese • Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts • 2-3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat • Vegetable • 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or chopped raw 3/4 cup of vegetable juice • Fruit • 1 medium apple, banana, orange 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice • Bread, Cereal, Rice, and Pasta • 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Info From: http://www.nal.usda.gov/fnic/Fpyr/pmap.htm
What To Eat? Good Bad Margarine Trans fat and sodium French Fries Sodium and Oils Processed Cheese Saturated and Trans fat Doughnuts Sugar and Trans fat. • Sweet Potatoes • Vitamin C, Fiber • Mangoes • Vitamin A, Potassium • Unsweetened Yogurt • Protein • Broccoli • Vitamin C, Vitamin K • Salmon • Omega 3, Protein
Food Labels • Fat– 56-78 grams. • Cholesterol- 300 mg • Try to get 100% of “yellow” nutrients. • % of DV– Lower than 5% is low, higher than 20% is high. • 40 calories per serving is low, 100 is moderate, and 400 is high. • 0 g of something means less than 0.5 per serving. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp