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Understanding Nutrition for a Healthy Lifestyle

Learn the basics of nutrition, including calories, food groups, essential nutrients, and how to read food labels. Discover the difference between good and bad nutrition and its impact on energy levels, health, and weight management.

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Understanding Nutrition for a Healthy Lifestyle

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Presentation Transcript

  1. Nutrition Presenter: Kevin Pappas Grade 10

  2. Overview • What is nutrition? • Calories • Food Groups • Essential Nutrients • Fiber • Food Labels • What can you do?

  3. What is Nutrition? • The process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues. • Be mindful of what you are eating • Why should you care?

  4. Nutrition: Good vs. Bad • Good Nutrition • More energy • Prevent illness/disease • Weight management • Bad Nutrition • Feeling lethargic • Increase chance of illness/disease • Poor weight management BUY HEALTHY FOODS!

  5. ENERGY Calories • Unit of measurement for energy • We need calories to survive • Consume them in food and drink • How many do we need?

  6. Calories • About 2000-2500 calories per day • Calories can be burned through exercise • Our bodies burn calories during rest • 3500 calories = 1 pound of body fat

  7. Food Groups • Grains • Fruits • Vegetables • Meat • Dairy • Fats

  8. We need these to live! Six Essential Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

  9. Carbohydrates • Carbohydrates turn into glucose • Glucose is used for energy • 45%-65% of diet • 1 gram=4 calories • 2 types: • Simple Carbohydrate - sugars • Complex Carbohydrate – starch, fiber, grains

  10. Good Sources

  11. Fats • 20%-35% of diet • 1 gram=9 calories • Unhealthy Fats • Trans Fat, Saturated Fats, Cholesterol • Healthy Fats • Polyunsaturated Fats, Monounsaturated Fats

  12. Good Sources

  13. Protein • Found in every cell, organ, and tissue • Gets broken down • Protein we consume serve as replacements • Made of amino acids • 10%-35% of diet • 1 gram=4 calories

  14. Good Sources

  15. Vitamins & Minerals Organic Materials • Vitamins • Many kinds: • Vitamin A, B6, B12, D, E, K • Minerals • Many kinds: • Calcium, Copper, Iron, Magnesium, Potassium, Sodium • Eat a balanced diet to fulfill daily requirements Inorganic Materials

  16. Water • Body is made up of 60% water • Drink 64 oz per day • Water: • Maintains body temperature • Maintains joint function • Flushes wastes

  17. Fiber • Found in fruits, vegetables, grains, oats, nuts • Improves digestive health • Two types: • Soluble Fiber • Insoluble Fiber • Consume 25-30 grams per day EAT YOUR FIBER!

  18. Food Labels • Important to be able to read • Often read incorrectly • Focus on serving size and servings • %DV=Percentage of Daily Value

  19. Food Labels • How many calories in whole bag? • 620 calories • How many grams of protein in 2 oz? • 4 grams Read Carefully

  20. You are what you eat! What Can YOU Do? • Tips for a healthier diet: • Increase fruit and vegetable intake • Stay away from saturated and trans fat • Drink low-fat milk • Switch to 100% whole grain/whole wheat bread • Drink 100% juice • Avoid soda and energy drinks • Track your diet: • http://www.fitday.com/

  21. Resources • "Nutrition for Everyone: Basics | DNPAO | CDC." Centers for Disease Control and Prevention. Web. 06 Mar. 2011. <http://www.cdc.gov/nutrition/everyone/basics/>.

  22. THE END

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