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Nutrition 101

Are your food choices making

the grade?

7 25 07 www.spaladytotherescue.com

~ You are What you Eat ~

Nutrition is the study Nutrition is the study of how our body uses of how our body uses the food we eat to the food we eat to maintain our health.maintain our health.


““It’s good to Eat When You are It’s good to Eat When You are Hungry”Hungry”

BREAKBREAKFASTFAST


Hunger v. Appetite

They are the same thing right?They are the same thing right?


Hunger

Hunger is a physiological need for

food.


Appetite

Appetite is the psychological desire for food


Diet

A diet is a pattern of A diet is a pattern of eating that includes eating that includes what what a person eats, a person eats, howhow much a person much a person eats, and eats, and whenwhen a a person eats. person eats.


Ask the Right questions

Why?Why?


Reasons Why we eat

It (food) was thereIt (food) was there Social (family, holiday, outing)Social (family, holiday, outing) Emotions (anger, sadness, Emotions (anger, sadness,

happiness)happiness) Someone ElseSomeone Else NervousnessNervousness StressStress


Factors that affect food choices

Personal preferencePersonal preference ConvenienceConvenience CostCost CulturalCultural SocialSocial ReligiousReligious Availability/VarietyAvailability/Variety


Body Image

Body Image is the way Body Image is the way you feel about and you feel about and perceive your bodyperceive your body


Eating Disorders

A disease that involves an A disease that involves an unhealthy concern with one’s body unhealthy concern with one’s body weight and shape.weight and shape. Anorexia NervosaAnorexia Nervosa

Self-starvationSelf-starvation Extreme weight lossExtreme weight loss

Bulimia NervosaBulimia Nervosa Binge & PurgeBinge & Purge

Binge-eating DisorderBinge-eating Disorder BingeingBingeing


The latest data from the National The latest data from the National Center for Health Statistics show Center for Health Statistics show that 30 percent of U.S. adults 20 that 30 percent of U.S. adults 20 years of age and older are obese.years of age and older are obese.

An estimated 119 million An estimated 119 million Americans, or 64.5 percent, of Americans, or 64.5 percent, of adults are either overweight or adults are either overweight or obese. obese.

Centers for Disease Control


Obesity

Obesity is a condition Obesity is a condition characterized by a large characterized by a large percentage of body fatpercentage of body fat

High cholesterolHigh cholesterol High Blood PressureHigh Blood Pressure Heart diseaseHeart disease DiabetesDiabetes StrokeStroke Cancer (certain forms)Cancer (certain forms)


Top 10 Leading Causes of Death

Top 6 leading causes of death Top 6 leading causes of death all associated with obesityall associated with obesity

Heart DiseaseHeart Disease CancerCancer StrokeStroke Chronic lower respiratory diseasesChronic lower respiratory diseases DiabetesDiabetes Accidents (unintentional injuries)Accidents (unintentional injuries)

National Center for Health Statistics


InfamousFreshman 15


Dietary Guidelines

Guide for healthy eating for Guide for healthy eating for Americans age 2 and upAmericans age 2 and up

USDA & DHHS


Moderation

ModerationModeration




What’s a Calorie?

Unit of measurement for energyUnit of measurement for energy

3 of the 6 nutrients provide us 3 of the 6 nutrients provide us with energywith energy Carbohydrate – 1 g = 4 caloriesCarbohydrate – 1 g = 4 calories Protein – 1 g = 4 caloriesProtein – 1 g = 4 calories Fat – 1 g = 9 caloriesFat – 1 g = 9 calories


Nutrition Facts


The Skinny on Fat

Fat gives us twice as many Fat gives us twice as many calories per gram as calories per gram as carbohydrates and proteincarbohydrates and protein

Quality v. QuantityQuality v. Quantity


Serving Size

NotNot a portion, which is the amount of a portion, which is the amount of food a person wants to eat; In essence food a person wants to eat; In essence whatever amount you put on your platewhatever amount you put on your plate

A serving size A serving size isis the amount of food the amount of food considered healthy for an average adultconsidered healthy for an average adult

Need v. WantNeed v. Want


Portion Distortion


Carb Count

Carbohydrates are vital for our diet Carbohydrates are vital for our diet

One of the six essential nutrientsOne of the six essential nutrients

Source of energy for the bodySource of energy for the body

Similar to gas for the car, our body Similar to gas for the car, our body will not function without will not function without carbohydrates. carbohydrates.


Low Carb / No Carb “Diets”


Baked Potato


“Loaded” Baked Potato

http://images.google.com/imgres?imgurl=http://www.steakout.com/newimages/LOADED%2520POTATO.jpg&imgrefurl=http://www.steakout.com/Nutritional2004.htm&h=300&w=360&sz=18&tbnid=IqUNH3zA-eEJ:&tbnh=97&tbnw=117&hl=en&start=2&prev=/images%3Fq%3Dloaded%2Bbaked%2Bpotato%26svnum%3D10%26hl%3Den%26lr%3D%26ie%3DUTF-8

http://images.google.com/imgres?imgurl=http://www.steakout.com/newimages/LOADED%2520POTATO.jpg&imgrefurl=http://www.steakout.com/Nutritional2004.htm&h=300&w=360&sz=18&tbnid=IqUNH3zA-eEJ:&tbnh=97&tbnw=117&hl=en&start=2&prev=/images%3Fq%3Dloaded%2Bbaked%2Bpotato%26svnum%3D10%26hl%3Den%26lr%3D%26ie%3DUTF-8

http://images.google.com/imgres?imgurl=http://www.waterstreetco.com/corpus_christi/images/food/baked_potato.jpg&imgrefurl=http://www.waterstreetco.com/corpus_christi/menu_sidedishes.html&h=400&w=600&sz=62&tbnid=NnauAOE2OLIJ:&tbnh=88&tbnw=133&hl=en&start=6&prev=/images%3Fq%3Dbaked%2Bpotato%26svnum%3D10%26hl%3Den%26lr%3D%26ie%3DUTF-8

http://images.google.com/imgres?imgurl=http://www.potatoes.com/photos/hambaker.jpg&imgrefurl=http://www.potatoes.com/RecipesAndNutrition.cfm%3FCNum%3D32&h=172&w=216&sz=18&tbnid=hYwYAjK9aBQJ:&tbnh=80&tbnw=101&hl=en&start=20&prev=/images%3Fq%3Dbaked%2Bpotato%26svnum%3D10%26hl%3Den%26lr%3D%26ie%3DUTF-8


Load of Calories

ButterButter Sour creamSour cream CheeseCheese BaconBacon RanchRanch


5 A Day


Add Color to your plate


Out with the old…

Food Guide Pyramid


In with the new…

United States Department of Agriculture

http://images.google.com/imgres?imgurl=http://www.mypyramid.gov/images/pdf_anatomy_pyramid.gif&imgrefurl=http://z-coil.blogspot.com/2005_02_01_z-coil_archive.html&h=210&w=250&sz=13&tbnid=EUVdFJed1S0J:&tbnh=89&tbnw=106&hl=en&start=4&prev=/images%3Fq%3Dmypyramid.gov%26svnum%3D10%26hl%3Den%26lr%3D%26ie%3DUTF-8


Let’s get physical

PartnershipPartnership

PedometerPedometer

Compare yourself to YourselfCompare yourself to Yourself


Think outside the Box…


Bag…

http://images.google.com/imgres?imgurl=http://www.flexpack.org/ACHIEV/2005_cfe/student_design_challenge/spd_lowres_photos/chip_bag.jpg&imgrefurl=http://www.flexpack.org/ACHIEV/2005_cfe/student_design_challenge/2005_student_design_challenge_entries.htm&h=144&w=144&sz=8&tbnid=wff_H7TXIE0J:&tbnh=89&tbnw=89&hl=en&start=3&prev=/images%3Fq%3Dpotato%2Bchip%2Bbag%26svnum%3D10%26hl%3Den%26lr%3D%26ie%3DUTF-8%26sa%3DG


Can


Homework

““Diet” AnalysisDiet” Analysis

““SuperSize Me for a Week” caloric SuperSize Me for a Week” caloric calculationscalculations

Visit Visit mypyramid.govmypyramid.gov

http://www.mypyramid.gov/


Evaluation

One thing you learned from the One thing you learned from the presentationpresentation

A question that the presentation A question that the presentation evokedevoked

Something you will do as a result of Something you will do as a result of today’s presentationtoday’s presentation

Additional commentsAdditional comments


Thank you for your time. I have enjoyed Thank you for your time. I have enjoyed meeting with you today.meeting with you today.

Charlotte R. Williams, MAEd, CHESCharlotte R. Williams, MAEd, [email protected]@consultant.com

““Providing timely solutions for Providing timely solutions for

Community Health Community Health needs”needs”

Nutrition 101

Are your food choices making the grade?

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