Family NutritionFamily Nutrition

Understanding the Basics to Good Understanding the Basics to Good NutritionNutrition

The Food Guide Pyramid - The Food Guide Pyramid - MyPlate.govMyPlate.gov

In 2010, the U.S. Department of In 2010, the U.S. Department of Agriculture (USDA) implemented the Agriculture (USDA) implemented the current Food Guide Plate in order to current Food Guide Plate in order to educate Americans about healthy eating educate Americans about healthy eating and incorporating exercise into daily and incorporating exercise into daily routine.routine.

USDA's MyPlate - Home pageUSDA's MyPlate - Home page http://www.cnpp.usda.gov/Publications/http://www.cnpp.usda.gov/Publications/

MyPlate/GettingStartedWithMyPlate.pdfMyPlate/GettingStartedWithMyPlate.pdf

The Six Basic NutrientsThe Six Basic Nutrients NutrientsNutrients are substances the body needs to regulate are substances the body needs to regulate

bodily functions, promote growth, repair body tissues, bodily functions, promote growth, repair body tissues, and obtain energy. and obtain energy.

There are approximately 40 necessary nutrients the There are approximately 40 necessary nutrients the body needs to be healthy.body needs to be healthy.

A A deficiencydeficiency occurs when a person does not have occurs when a person does not have enough of a certain nutrient in their diet; they are said to enough of a certain nutrient in their diet; they are said to be nutrient deficient and will experience certain negative be nutrient deficient and will experience certain negative effects, depending on the nutrient. effects, depending on the nutrient.

On the contrary, if a person has too much of a certain On the contrary, if a person has too much of a certain nutrient, they could nutrient, they could overdoseoverdose, which would also have , which would also have certain negative effects. An example would be if a child certain negative effects. An example would be if a child overdosed on the mineral iron, the effects could be fatal.overdosed on the mineral iron, the effects could be fatal.

The amount of energy released when nutrients are The amount of energy released when nutrients are burned is measured in units called burned is measured in units called caloriescalories..

http://www.brainpop.com/health/nutrition/nutrition/http://www.brainpop.com/health/nutrition/nutrition/

CarbohydratesCarbohydrates There are two main types of carbohydrates.There are two main types of carbohydrates.

Simple CarbohydratesSimple Carbohydrates – consists of refined sugar. – consists of refined sugar. GlucoseGlucose is the most important sugar and is the major is the most important sugar and is the major energy provider for the body cells.energy provider for the body cells.

Natural food sourcesNatural food sources – fruits, vegetables, milk – fruits, vegetables, milk

Complex CarbohydratesComplex Carbohydrates – made of sugars linked – made of sugars linked together chemically to form long chains called together chemically to form long chains called starchesstarches. . Natural food sourcesNatural food sources – grains (rice, cereal, and – grains (rice, cereal, and breads) are all food with starch (potatoes are another breads) are all food with starch (potatoes are another example).example).

*The words *The words whole grainwhole grain should appear as the first listed should appear as the first listed on the ingredient list for a true whole grain food.*on the ingredient list for a true whole grain food.*

Simple Carbs vs. Complex Carbs.Simple Carbs vs. Complex Carbs.

Simple CarbohydratesSimple Carbohydrates Comes from glucoseComes from glucose Only good for quick energy burstsOnly good for quick energy bursts Foods high in sugar don’t provide many other Foods high in sugar don’t provide many other

nutrientsnutrients Food examples: candy and sodaFood examples: candy and sodaComplex CarbohydratesComplex Carbohydrates-Comes from starch-Comes from starch-Better for long-term sustained energy-Better for long-term sustained energy-Foods high in starch provide a good variety of nutrients-Foods high in starch provide a good variety of nutrients-Food Examples: Breads and pasta-Food Examples: Breads and pasta

FATSFATS

Fats contain twice as many calories as Fats contain twice as many calories as carbohydrates.carbohydrates.Functions of FatsFunctions of Fats

- Supply body with energySupply body with energy- Form part of cell structureForm part of cell structure- Maintain body temperatureMaintain body temperature- Protects nerves and tissuesProtects nerves and tissues- Essential for growth and developmentEssential for growth and development

Unsaturated FatsUnsaturated Fats

There are two main types of fats.There are two main types of fats.Unsaturated FatsUnsaturated Fats are liquid at room are liquid at room

temperaturetemperature

Unsaturated fats are better for your body, Unsaturated fats are better for your body, especially when consumed in its natural especially when consumed in its natural state. Food examples: peanuts, avocado, state. Food examples: peanuts, avocado, seeds, olivesseeds, olives

Other food examples: Olive oil, sesame oil, Other food examples: Olive oil, sesame oil, vegetable oil, canola oilvegetable oil, canola oil

Saturated FatsSaturated Fats Saturated fatsSaturated fats are solid at room temperature. are solid at room temperature.

These fats are very caloric and hard for the body These fats are very caloric and hard for the body to break down. The over consumption of to break down. The over consumption of saturated fats is what can lead to heart disease.saturated fats is what can lead to heart disease. Food examples: butter, margarine, fat in meat such Food examples: butter, margarine, fat in meat such

as hot dogs, salami, bologna, or the fat off of steak as hot dogs, salami, bologna, or the fat off of steak and the fat in dairy products such as whole milk and and the fat in dairy products such as whole milk and cheesecheese

CholesterolCholesterol is a waxy, fat-like substance found is a waxy, fat-like substance found in the cells of all animals. High levels of in the cells of all animals. High levels of cholesterol in the blood can clog the blood cholesterol in the blood can clog the blood vessels and lead to heart disease and stroke.vessels and lead to heart disease and stroke.

*Most foods contain a combination of unsaturated *Most foods contain a combination of unsaturated and saturated fats.and saturated fats.

ProteinsProteins

Proteins are your body’s 3Proteins are your body’s 3rdrd main source of main source of energy.energy.

They build up, maintain, and replace the tissues They build up, maintain, and replace the tissues in your body such as your muscle and organs.in your body such as your muscle and organs.

The immune system is mostly protein-based.The immune system is mostly protein-based. Your body uses protein to make Your body uses protein to make hemoglobinhemoglobin..

Natural Food SourcesNatural Food Sources: beef, poultry, fish, eggs, : beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like dairy products, nuts, seeds, and legumes like black beans.black beans.

Amino AcidsAmino Acids When you eat foods that contain protein, When you eat foods that contain protein,

the digestive juices in your stomach and the digestive juices in your stomach and intestine break down the protein in food intestine break down the protein in food into basic units called into basic units called amino acidsamino acids. .

The amino acids can then be reused to The amino acids can then be reused to make the proteins your body needs to make the proteins your body needs to maintain muscles, bones, blood, and body maintain muscles, bones, blood, and body organs.organs.

There are There are 2222 amino acids that are very amino acids that are very important to human health.important to human health.

Different Kinds of ProteinDifferent Kinds of Protein

Complete proteinsComplete proteins are from animal are from animal sources such as meat and milk because sources such as meat and milk because they contain all nine of the essential they contain all nine of the essential amino acids. amino acids.

Incomplete proteinsIncomplete proteins would come from would come from most vegetable sources. One vegetable most vegetable sources. One vegetable alone would not have all the essential alone would not have all the essential amino acids. However eating a wide amino acids. However eating a wide variety of protein-rich vegetables would variety of protein-rich vegetables would give a person all of the essential amino give a person all of the essential amino acids.acids.

VitaminsVitamins

Vitamins are nutrients that come from Vitamins are nutrients that come from living organisms, are required in only small living organisms, are required in only small amounts, and assist in many chemical amounts, and assist in many chemical reactions in the body.reactions in the body.

Functions of Vitamins in the BodyFunctions of Vitamins in the Body

- They help with various body processes, - They help with various body processes, including the use of other nutrients.including the use of other nutrients.

- Each vitamin has their own function.- Each vitamin has their own function.

Examples of Vitamin Functions in Examples of Vitamin Functions in the Bodythe Body

Vitamin A: keeps eyes, skin, hair, teeth, Vitamin A: keeps eyes, skin, hair, teeth, and gums healthyand gums healthy

Vitamin D: Necessary for formation of Vitamin D: Necessary for formation of bones and teethbones and teeth

Vitamin B12: Formation of red blood cellsVitamin B12: Formation of red blood cells Vitamin B1(Thiamin): Function of nervesVitamin B1(Thiamin): Function of nerves Vitamin C: Helps the heart, cells, and Vitamin C: Helps the heart, cells, and

muscles functionmuscles function

Two Classes of VitaminsTwo Classes of VitaminsFat-soluble vitaminsFat-soluble vitamins dissolve in fatty materials and dissolve in fatty materials and

can be stored by the body.can be stored by the body. Vitamins A,D,E, and K are all fat soluble.Vitamins A,D,E, and K are all fat soluble.Natural Food Examples: Milk, cheese, egg yolk, green Natural Food Examples: Milk, cheese, egg yolk, green

vegetables, nuts, tunavegetables, nuts, tuna

Water-soluble vitaminsWater-soluble vitamins cannot be stored in the cannot be stored in the body, therefore must be supplied daily from the body, therefore must be supplied daily from the foods we eat.foods we eat.* All the B Vitamins and Vitamin C are water * All the B Vitamins and Vitamin C are water solublesolubleNatural Food Examples: citrus fruits, tomatoes, beef, Natural Food Examples: citrus fruits, tomatoes, beef, fish, whole-grain cerealsfish, whole-grain cereals

Facts on MineralsFacts on Minerals

Minerals are nutrients that occur naturally Minerals are nutrients that occur naturally in the rocks and soil.in the rocks and soil.

How minerals get in the foods we eat:How minerals get in the foods we eat: Plants absorb minerals from rocks and soil Plants absorb minerals from rocks and soil

through their rootsthrough their roots Animals obtain these minerals by either eating Animals obtain these minerals by either eating

the plants or eating animals that have eaten the plants or eating animals that have eaten the plantsthe plants

Some Minerals and Functions in Some Minerals and Functions in the Bodythe Body

A mineral is a nutrient that regulates many A mineral is a nutrient that regulates many chemical reactions in the body.chemical reactions in the body. Calcium – builds up bones and teethCalcium – builds up bones and teeth Sodium – aids in water balance in cells and Sodium – aids in water balance in cells and

tissues and for nerve cell conductiontissues and for nerve cell conduction Copper – production of hemoglobin in red blood Copper – production of hemoglobin in red blood

cellscells Iodine – production of the thyroid gland hormoneIodine – production of the thyroid gland hormone Iron – aids red blood cellsIron – aids red blood cells

WaterWater

Water is a nutrient that: Water is a nutrient that: Is involved with all body processes, including Is involved with all body processes, including

energy productionenergy production makes up the basic part of the blood and makes up the basic part of the blood and

tissue fluidstissue fluids helps with digestion of food and waste helps with digestion of food and waste

removalremoval regulates body temperatureregulates body temperature cushions the spinal cord and body mass and cushions the spinal cord and body mass and

lubricates your jointslubricates your joints Makes up more than 60% of body massMakes up more than 60% of body mass

DehydrationDehydration A condition in which the water content of the body has A condition in which the water content of the body has

fallen to an extremely low level.fallen to an extremely low level. CAUSES: CAUSES:

• Lack of water intakeLack of water intake• A dry environmentA dry environment• FeverFever• VomitingVomiting• DiarrheaDiarrhea

You need to drink at least 8 cups (64oz.) of You need to drink at least 8 cups (64oz.) of water water every dayevery day..

Good water sources: Pure water, 100% fruit juice, milk, and Good water sources: Pure water, 100% fruit juice, milk, and food sources such as fruits and vegetablesfood sources such as fruits and vegetables

Signs of DehydrationSigns of Dehydration DizzinessDizziness FatigueFatigue WeaknessWeakness Dry mouthDry mouth Flushed skinFlushed skin HeadacheHeadache Blurred visionBlurred vision Difficulty swallowingDifficulty swallowing Dry, hot skinDry, hot skin Rapid pulseRapid pulse Frequent need to urinateFrequent need to urinate

The Nutrition Facts LabelThe Nutrition Facts Label

The Nutrition Facts Label is required on all The Nutrition Facts Label is required on all food packaging. food packaging.

It helps to make smart food choices to It helps to make smart food choices to maintain a healthful diet.maintain a healthful diet.

It helps people who are on restricted diets It helps people who are on restricted diets due to medical conditions or food allergies.due to medical conditions or food allergies.

How to Understand and Use the Nutrition How to Understand and Use the Nutrition Facts LabelFacts Label

Common Causes of Obesity

Burning too few calories through lack of physical exercise

Taking in more calories then are burned Changes in metabolic rates with age Unhealthy eating habits Psychological factors Genetics Environment Social factors

Benefits of Regular Exercise

Burns calories Helps to relieve stress Increases self-esteem Tones and builds muscles Promotes normal appetite Promotes loss of body fat Increases metabolism Gives body a firm, lean shape

Bottom LineBottom Line Pick a variety of whole foods from all five Pick a variety of whole foods from all five

of the food groups on a daily basisof the food groups on a daily basis Incorporate exercise into your daily routineIncorporate exercise into your daily routine Keep on eye on portion size when eating a Keep on eye on portion size when eating a

mealmeal Eat smaller meals throughout the day, it is Eat smaller meals throughout the day, it is

easier for your body to digest and takes easier for your body to digest and takes less energy, leaving more energy for you less energy, leaving more energy for you and your day!and your day!

Drink plenty of water and/or water-rich Drink plenty of water and/or water-rich foods and drinksfoods and drinks