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Coach Seavie SJA

What is nutrition?

A science that relates to health and well being of people with the food they eat

What are nutrients?

The body requires certain compounds found in food, fuel for energy, for proper growth, and maintenance and functioning

List the 6 types of Nutrients:

-Carbohydrates
-Fats
-Proteins
-Vitamins
-Minerals
-Water

Nutrients that provide energy are...

-Carbohydrates
-Fats
-Proteins

What nutrients have no calories and give no energy to the body?

-Vitamins
-Minerals
-Water

What food group is the best choice?

Grains

What food group makes up the largest of what we eat per day?

Grains

Give examples of Grains:

Bread, pasta, rice, etc.

Grains provide a lot of....

Energy

What type of grains are best for you?

Whole Wheat

What have a lot of vitamins and minerals? They also include fiber.

Veggies

What veggies are better for you? Starchy or Non-Starchy

Non-Starchy

Give examples of Non-Starchy veggies.

Carrots
Broccoli
Sugar Snap Peas

These contain a lot of nutrients that help improve and maintain your health.

Fruit

What type of fruit is the best? Why?

Fresh Fruit is the best, when they try to preserve fruit they add sugar, syrup, and other ingredients to keep the product fresh longer.

What food group has a large supply of calcium?

Dairy

Give examples of Diary

Milk
Cheese
Yogurt
Ice Milk

What is the best choice of milk?

Nonfat or 1% milk

List ways you can get Meat and Beans

Chicken (SKINLESS BREAST), FISH, Eggs (WHITES), (LEAN)Beef, Pork, Sources of Plants, Dry Beans, NUTS, SEEDS, TOFU, LOW FAT MEAT
~The caps words describe the best choice

List some snacks that should be limited in your diets.

(fats and sweets)
Cookies, Cakes, Candy, Chips, Sugar Filled Drinks

List some foods that are healthy snacks.

Graham Crackers, Low Fat Ice Cream, Low Fat Yogurt, Sugar Free Jello

Carbohydrates are...

Energy provider

What percent of your diet should be carbohydrates?

60%

What are used to process fats so they don't build up in your body or blood?

Carbohydrates

Carbohydrates also help breakdown...

Proteins

Carbohydrates also protect your body from...

Toxins

Types of Carbohydrates

Sugars- Simple carbs
Starches- Main source of energy
Fiber- Necessary for digestion system

Sugars- Simple carbs

-May benefit you if in milk
-If sugars are consumed in added sugars can be harmful to your body.

Starches- Main source of energy

-Grains and Veggies
-Best way to get 60%

Fiber- Necessary for digestion system

-Has calories but your body doesn't break down fiber
-Whole grains, fruits, veggies, meat
It may reduce your risk in colon cancer

(T/F) Proteins make up 10% of a dozen cells in your body.

(False) Proteins make up every cell of your body

What percent of your diet does protein make up?

20%

Is beans alone complete protein?

No, if you add rice the beans then become complete proteins

What effects can to little protein have on your body?

-Fatigue
-Irritability
-Fewer antibodies for illness
-Less healing ability

What percent of your diet should be Fats?

30% of your diet
(ideally 15%)

The purpose of Fats

-Source of Energy
-Dissolves and stores certain vitamins
-Manufacture certain hormones and vitamins
-Help to prevent blood clots
-Cushion bones and organs
-Growth and repair
-Body Temperature
-Helps with dry flaky skin

What are two types of fats?

Saturated Fats and Unsaturated Fats

Saturated Fats

-Solid at room temp
-Increase Cholesterol
-A lot comes from Meat
-NOT A GOOD FAT

Examples of Saturated Fats

-Red Meat
-Pork Products
-Egg Yolk
-Butter
-Most (but not all) cheeses
-Diary Products

Unsaturated Fats

-Liquid at room temp
-Does not elevate cholesterol

Examples of Unsaturated Fats

-Olive Oil
-Peanut Oil
-Avocado
-Margarine

What is Cholesterol?

Fat like substance in your blood stream

What are the types of Cholesterol?

LDL: (low density lipoprotien) BAD
HDL: (high density lipoprotien) GOOD

LDL

-Sticks to blood vessel's walls and harden up and become plaque.
-Atherosclerosis
-The higher your LDL is the higher risk you have for heart disease

HDL

-The job is to carry cholesterol away from the heart and to the liver

What is one of the most important components to a diet?

Water

How long can you live with out water?

3-4 Days

How much of your body is water?

60%

How much of water should you drink daily?

8 8oz glasses (depending on activity level)

What are some of the roles of water?

-Bring nutrients to cells
-Needed for digestion
-Body tempeture control
-Cushion organs

Why do we need vitamins?

They are an essential substance we need in our diet to sustain normal function, growth and maintenance of our bodies

What are the two types of vitamins? Describe them

Water Soluble: dissolves in water and can be descreted
Fat Soluble: Can't be descreted

List all Water Soluble Vitamins

Vitamin B
Vitamin C
Folic Acid

List all Fat Soluble Vitamins

Vitamin A
Vitamin D
Vitamin E
Vitamin K

Vitamin B

Helps Metabolism, Carb absorption, and Red Blood reformation

How do you get Vitamin B?

Fish, Poultry, Soy, Nuts, Milk, Cheese, and eggs

Vitamin C

Helps boost you immune system

How do you get Vitamin C?

Eating Citrus fruits, Broccoli, and Spinach

Vitamin A

Promotes vision, growth, and resistance to infection

Vitamin D

Helps absorbs calcium and strengthen bones

How do you get Vitamin D?

Milk, Salmon, Sardines, and Fish Oils

Vitamin E

Prevents the break down of Vitamin A and unsaturated fats

Vitamin K

Helps with blood clotting and contributes to bone metabolism

How do you get Vitamin K?

Spinach and liver

Minerals

Essential to sustain life

Iron

-One of the most important minerals
-Helps red blood cell carry oxygen
-Women of child bearing age (after 12) need twice the amount of iron as men due to menstrual cycle
-Trace mineral because only a small amount is needed

Calcium

-They keep your bones and teeth hard/strong
-Performs vital body functions
-People can be lactose intolerant (cant have calcium) and calcium deficiency . Women can also get osteoporosis (a depletion of calcium in the bones; men can have this, more common in women)
-Most important age for calcium consumption is 11-24 or 25 because that's when your body internally is going through changes

How to get Calcium?

Milk, almonds, sardines with bones, leafy greens, broccoli, beans, fortified orange juice

Salt

-A necessary mineral but Americans on average are excessive (use too much of it)
-Excessive use of salt or sodium is linked to congestive heart failure, kidney disorders, high blood pressure, and toxemia (blood poisoning during pregnancy)

How much salt are you spouse to use a day?

1/4th a tablespoon

How much salt does the average American use?

Two to Three Tbs a day

What are calories?

-A measurement of energy found in food and the amount of energy your body needs

Carbs and protein contain how many calories per gram?

4

Fats contain how many calories per gram?

9

What factors affect the amount of calories a person should consume a day?

Height, Weight, Gender, Activity, Age

Name a few ways to have a healthier lifestyle

-Eat a variety of food
-Balance your diet with Activity
-Eat a diet low in sat. fat and cholesterol
-Eat plenty of fruits, veggies, and whole grains
-Choose a diet low in sugar and salt
-Drink lots of water

Name some diet dangers

-YoYo Diet
-Avoid fad diets
-Diet Pills

Healthy Eating Habits

-Eat regularly- don't skip meals
-Eat appropriate portion size
-Avoid concentrated sweets
-Eat several small meals a day if possible
-Maintain a regular exercise program
-Set reasonable, healthy goals

Exercise Tips

-Exercise 3 times a week for at least 60 minutes (idealy)
-Combine exercise that utilizes cardio, resistance training and flexibility
-Everyday tips: use stairs instead of the elevator, walk instead of driving, whenever possible, stand instead of sit whenever possible

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