Nutrition Unit
Eating Healthy and Eating Well
Eating Healthy Foods
By eating healthy foods in recommended amounts, you make sure that you will grow and be healthy
Nutrition: Eating foods the body need to grow, develop, and work properly
•
A well-balanced, nutritious diet will provide the fuel you need for energy and growth
What is Diet?
What students think: Weight Loss Eating the right foods Slim Fast No sweets Exercise *Diet: is something we all follow--it’s the food and drink that we regularly choose to consume.
Factors That Influence Your Diet
Geography
Local products
Cost
Family budget affects choices
Family
Traditions
Advertising
creates demand for products
Cultural Background
Ethnic Foods
Convenience
Time available for food selection and preparation
Friends
Peer pressure
Personal Taste
Nutrients
Nutrients: are substances in foods that your body needs
Though you have a diet, you may not have a healthful one. A healthful diet provides the nutrients you need to grow and develop.
6 Types of Nutrients
Carbohydrates
starches and sugars provide the body with most of its energy
Vitamins
needed in small quantities helps regulate body functions Helps the body process other nutrients and fight infection
Proteins
needed to build, repair, and maintain body cells and tissues
Minerals
needed in small quantities for sturdy bones and teeth for healthy blood helps w/ daily elimination
6 Types of Nutrients (Cont.)
Fats
source of energy essential for vital body functions insulate the body from temperature changes cushion body organs carry fat-soluble vitamins promote healthy skin and normal growth
Water
is the most common nutrient make up 60 percent of the body carries other nutrients through the body helps digestion removes waste from body lubricates joints
Vitamins and Minerals
Vitamin A
Vitamin C
Carrots, eggs, liver Promotes healthy skin, normal vision
Oranges, tomatoes Helps muscles, heart function
Vitamin D
Fortified milk, oily fish, egg Promotes strong bones
Vitamin K
Cabbage, spinach, cereals Helps blood clot
Vitamins and Minerals (cont.)
Calcium
Fluoride
Milk, cheese, shellfish Needed to build bones and teeth
Fluoridated water, fish Promotes strong bones and teeth
Iron
Red meat, nuts, dried fruits Needed for hemoglobin in Red Blood Cells
Potassium
Bananas, dry beans, oranges Helps regulate water balance in tissues
What is a Healthful Diet?
Contains the right amount, or balance, of nutrients A balanced diet A diet out of balance may cause health problems
Too much fat may lead to heart disease Too little protein hinders growth
You need a wide variety of foods to get all the nutrients
The Food Guide Pyramid
The easiest way to make sure that you are eating a balanced diet is to use the Food Guide Pyramid Food Guide Pyramid is a guide to daily food choices from five groups of healthy foods
Food Guide Pyramid The 5 Food Groups
Bread, Cereal, Rice, and Pasta Group
•
6-11 servings a day
Vegetable Group
•
3-5 servings a day
Fruit Group
*2-4 servings a day
Food Guide Pyramid The 5 Food Groups
Milk, Yogurt, and Cheese Group
•
2-3 servings a day
Meat, Poultry, Fish, Dry Beans, Eggs, and
Nuts Group
•
2-3 servings a day
Fats, Oils, and Sweets
•
Eat Sparingly
What about snacks?
** What comes to mind when you think about snacks? Potato Chips Candy Bars Soft Drinks Ice Cream
Snacks can be healthful: Low-fat/nonfat milk Cottage cheese Carrots or salad Dry-roasted peanuts Dried fruits Whole wheat crackers Plain bagel Rice cakes Good Snacks!
Not Good For You!
Substances in Foods
Good Substances Fiber: is one food substance you need to eat plenty of for good health. Substances you should limit to stay healthy: Sugar Hidden Fats Cholesterol Sodium Caffeine
Summary
Eating a healthful diet can help you look and feel your best. A healthful diet provides the right amounts of the 6 types of nutrients. The Food Guide Pyramid show how many servings of the 5 basic food groups you should eat each day to ensure a balanced diet.