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Nutrition & your health

Nutrition & your health. The basics. Good nutrition- enhances quality of life & helps prevent disease Calories- units of heat that measure energy used by the body & the energy that food supplies to the body- fuels everything you do- average teen needs between 1800-2200 calories per day

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Nutrition & your health

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  1. Nutrition & your health

  2. The basics Good nutrition- enhances quality of life & helps prevent disease Calories- units of heat that measure energy used by the body & the energy that food supplies to the body- fuels everything you do- average teen needs between 1800-2200 calories per day Nutrients- substances in food that your body needs to grow, repair, supply you with energy- helps you look & perform your best

  3. The basics • INFLUENCES ON FOOD CHOICES • * Taste, appearance, smell • * Hunger- natural, physical drive- need for food- nerves in your stomach that signal the brain • * Appetite- desire to eat • * Emotions- stressed, sad, depressed, bored, reward • * Environment- Family, Friends • * Culture/ethnic- reflect heritage- ex- Italian- pasta • * Cost/convenience- quick prep, cheap (fast food) • * Advertising- make food appealing

  4. NUTRIENTS Proteins- help build & maintain body cells & tissues- made of amino acids- body makes 11, 9 come from food- replace old cells, make hormones Carbohydrates- preferred source of energy- 2 types- simple (sugars)& complex (starches)- take in more than body uses- turns to fat Fats- concentrated form of energy- transport vitamins, add flavor & texture to food, excess amount leads to obesity

  5. NUTRIENTS Vitamins- regulate body processes- digestion- water-soluble(not stored- need to be replaced- B, C) fat-soluble(absorbed, stored & transported in fat- A, D, K) Minerals- needed for healthy bones & teeth & regulating processes (calcium, iron) must come from food Water- vital to every function- transports nutrients & carries waste out, helps digest food

  6. Food Guide Pyramid

  7. HEALTHY EATING GUIDELINES • Have variety, balance, & moderation in food choices AIM FOR FITNESS- • Aim for/maintain a healthy weight • Daily physical activity BUILD A HEALTHY BASE • Eat recommended servings each day • Variety of whole grain products • Variety of fruits & vegetables • Keep food safe to eat • Follow the Pyramid

  8. HEALTHY EATING GUIDELINES CHOOSE SENSIBLY • Reduce portion size if you want to maintain or lose weight • Diet low in saturated fat & cholesterol • Reduce salt intake - especially processed foods • Limit sugar intake 1 gram of sugar = 4 teaspoons

  9. Your Favorite Drinks & Sugar Content • Water- NO SUGAR!! • 8 oz Milk- 12g = 48 tsp • 6.75 oz 100% Juice- 18g = 72 tsp • 8 oz OJ/Choc milk- 24g = 96 tsp • 16 oz Gatorade- 28g = 112 tsp • 12 oz. Coke- 39g = 156 tsp • 20 oz Lipton Iced Tea- 53g = 212 tsp • 16 oz Rockstar- 62g = 248 tsp

  10. And the loser is……. • Mountain Dew 20 oz - 77g = 308 tsp!!! • 1 Liter- 124g = 496 tsp!!!

  11. http://www.mayoclinic.com/health/nutrition-facts/NU00293

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