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NutritionMade Simple
By Ashley Georgakopoulos
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Understanding:
The importance of ALL nutrients
Nutrition Facts Labels
Energy-in, Energy-out
Dieting vs. Lifestyle
Cost Breakdown: Is eating/being healthy
expensive?
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The Truth: We ALL nutrients tofunction
Nutrients:
Carbohydrates
Protein
Fats & Oils (Lipids)
Found in ---->
Five Food Groups:
1. Grains
2. Protein Foods
3. Fruits
4. Veggies
5. Dairy
http://www.choosemyplate.gov/food-groups/
http://www.choosemyplate.gov/food-groups/http://www.choosemyplate.gov/food-groups/http://www.choosemyplate.gov/food-groups/http://www.choosemyplate.gov/food-groups/7/28/2019 Nutrition Made Simple
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Weve come a long way!
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Carbohydrates: Primary fuel source for
brain cells, nervous
system, red blood cells Different variations:
Complex vs. Simple
Protein Form important
structures in body,regulate bodyfunctions, & can fuelcells when needed
Fats & Oils(Lipids) Diverse group, all with
varying functions Some vital to health,
others have negativeimpacts
Contemporary Nutrition, 7th Ed., G. M. Wardlaw, A. M. Smith, 2009
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So WhatNext?
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Balance nutrient intake
*Control portion sizes*
Read those labels!
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Nutrition FactsLabels
How do you read them?
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Mac & Cheese
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Pay attention to howmany servings it isdescribing
Notice is says 2 percontainer
Serving size is only a cupfor this particular food
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In this case, for everycup/serving of mac& cheese, there are
250 calories
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Limit these items!
Regarding Sodium:
Everyone should reduce theirsodium intake to less than 2,300milligrams of sodium a day (about1 teaspoon
of salt)
Adults age 51 and older, AfricanAmericans of any age, andindividuals with high bloodpressure, diabetes,or chronic kidney disease shouldfurther reduce their sodium intaketo 1,500 mg a day.
www.choosemyplate.govDG TipSheet No. 14
June 2011
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Get enough of these!!
Why these particular 4 vitamins& minerals?
They are what most
medical/nutritionalprofessionals agree aremost necessary to bevital
However, maintaining abalanced diet will
provide the otherimportant vitamins andminerals not mentionedhere for a more
sustained body
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Thepercentagesare based on adiet of 2,000calories per day
Its a quickguide to the %DV (Daily Value)
5% or less is Low 20% or more is
High
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Energy Balance What is the energy?
Calories; ingested when eating,burned off with exercise andbody functions
Are calories bad? No, but too many get stored as
body fat
Too little = fatigue/weak/notfunctioning properly
Should I count every calorie? No, but moderation and
controlling portions helpsmaintain control
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Energy Balance, cont. Energy in: Food, Drink (not including
water)
Energy out: Exercise, Functions of the
body
ENERGY IN > ENERGY OUTGain weight
ENERGY IN = ENERGY OUTMaintain body weight
ENERGY IN < ENERGY OUT Lose weight
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Dieting vs. Lifestyle Temporary Can deprive of
necessary nutrition,leading tomalnutrition
Quick Fix Yo-yo dieting is
actuallyDETRIMENTAL to thebody, causingdamage the
immune system 99% of dieters who
lose, gain back ALL,if not MORE, of theweight lost
Makes better choices forLIFE
Provides all nutrientsneeded
Is slower when trying tolose weight, but focuses
more on being healthy ingeneral
Strengthens all bodilyfunctions, especially theimmune system
Weight lost STAYS OFF
Moderation is the key:YOU DONT HAVE TOELIMINATE THE FOODSYOU LOVE
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The Cost ofBeing Healthyvs. Unhealthy
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Trip to McDonalds for 4people, with $20 to spend:
2x Hamburger Happy Meal: $3.60
Quarter Pounder with Cheese Meal: $6.08
Big Mac Meal, upsized drink: $6.80
Tax (.09): $1.48
Grand Total: $17.96
http://www.mcdonalds.com.pk/products/view/menu-pricelist
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Mock Shopping Trip fora family of 4, with $20:
Where: Walmart
Supercenter
Bought:
Food Price
Milk, skim or 1%, 1 gallon $3.18
Eggs, Lg A, $1.74/dozen $1.74
Rolled oats, HUGE 42 OZ CONTAINER $2.48
Sweet Potatoes @ $0.88/potato, x3 $2.64
Chicken @ $2.05/lb, x3 $6.15
Canned Spinach $0.74/16 oz can $0.74TAX (.09) $1.52
GRAND TOTAL $18.45
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NHLBI Fact Book: Ten Leading Causes of Death: Death Rates, U.S., 2010
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Questions?
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Thank you!!!Ashley Georgakopoulos
mailto:[email protected]:[email protected]Top Related