1. Nutrition and wellness Prepared by Miss Naugle

2. S_D_N_A_Y L_F_S_Y_E Z U L A E U S H W A F D E K A I D D J N E E I E E I E R L T T E Sedentary Lifestyle

3. Wellness and Health Wellness: Achievement of a persons best in six separate components of health. They are influenced by heredity, social, cultural, and environmental factors.

4. The BIG 6 Spiritual Social Physical Emotional Mental Environmental

5. LIFESTYLE DISEASES Most health problems are related to lifestyle diseases Caused by unhealthy behaviors and risk factors Controllable – you can change Uncontrollable – you cannot change Behaviors today Effect you tomorrow

6. Which of the following are controllable risk factors? Sedentary Alcohol/drugs Sexual activity Behaviors Tobacco use Diet All of the above

7. Risk Factor Notes CONTROLLABLE UNCONTROLLABLE

8. Some Key Terms Metabolism Chemical process by which the body breaks the food down to produce energy A unit to measure the amount of energy released when nutrients are burned Building blocks of protein Calorie Amino Acids

9. Deficiency More Terms… The 9 amino acids that the body cannot produce A condition in which the person does not obtain enough of a specific nutrient Dissolved substances in water When the body loses important electrolytes along with water Essential Amino Acids Electrolytes Dehydration

10. Do you feel that you are as healthy as you can be at this point in time? Yes No

11. What part of your life could most be improved? Diet Exercise Choices None of the above

12. The study of food and the way your body uses it. Nutrition

13. Nutrients Substances that provide: ENERGY HELP FORM BODY TISSUES NECESSARY FOR LIFE AND GROWTH

14. Nutrients MACRONUTRIENTS Carbohydrates Fats Proteins NUTRIENTS THAT SUPPLY ENERGY THE BODY NEEDS FOR DAILY TASK MICRONUTRIENTS Vitamins Minerals Water PROVIDE NO ENERGY, BUT PLAY A VITAL PART IN STAYING FIT AND HEALTHY

15. You are standing at the fridge…what do you grab? 30 Fruit Cheese Left over pasta A piece of meat Ice cream Salty snack 20

16. Which of the following would provide the least amount of nutrients? Fruit Cheese Left over pasta A piece of meat Salty snack WHY??

17. Macronutrients Provides energy for daily tasks.

18. Carbohydrates Energy giving nutrients that include simple, complex, and fiber Complex Nutritionally dense – large nutrients for calories Simple Empty calories – less than 15% of your total calories

19. Specifically, Fiber… A complex carbohydrate Provides little energy and cannot be digested. Advantages of diets high in fiber are: Prevents constipation May prevent colon cancer May prevent heart disease What are some foods that are high in fiber?

20. FATS Essential nutrient Adds texture, flavor, and aroma Necessary for growth and repair of cells Fats should be limited in your diet

21. Types of Fats Saturated Fats Solid at room temperature and comes from meat and milk (animal products) Leads to obesity, increase in cholesterol and heart disease Unsaturated Fats Common in plants Liquid at room temperature

22. Trans Fat Made from unsaturated fats, such as vegetable oil A process is used that will make this fat solid at room temperature Effects are similar to saturated fats Example would be solid margarine

23. Cholesterol Found in the saturated fats of animal cells High cholesterol can have a variety of problems including, heart disease and atherosclerosis Two types of cholesterol LDL (Low density lipoprotein) HDL (High density lipoprotein) Cholesterol does have a role in the body Necessary for: Production of Vitamin D Cell Membranes Hormones Bile (helps break down food)

24. PLAQUE

25. Proteins Responsible for growth and repair of body tissue Provides energy with less calories Meat, fish, poultry, dairy, and nuts Contains all 9 Essential Amino Acids Missing 1 or more of the Essential Amino Acids Complete Protein Incomplete Protein

26. Provides no energy, but is essential for overall health. Micronutrients

27. Vitamins Needed for growth and repair Help to regulate body processes Two types Fat Soluble (stored in body) Water Soluble (cannot be stored in body)

28. Vitamins Fat Soluble A D E K CAN BE STORED IN THE BODY Water Soluble B C CANNOT BE STORED IN BODY, MUST BE INCLUDED IN YOUR DIET DAILY The Major

29. MINERALS 25 minerals are required daily in varying amounts Calcium is very important for maintaining bones and teeth health Food sources include: Cheese, milk, dark green vegetables, sardines, and legumes Sodium helps water balance Most of us eat too much Iron is necessary for RBC health Best sources include red meat, fish, poultry What’s anemia? Lack of hemoglobin in RBC…O2 Deficiency…you will feel tired all the time

30. WATER Essential for all life processes and energy reactions Dehydration can mask it itself in a variety of ways Such as…. 8 Glasses a day

31. www.mypyramid.gov Food guide pyramid

32. GRAINS Whole Grains Contain the entire grain kernel Reduce the risk or heart disease and other chronic diseases Provide dietary fiber Refined Grains They have been milled A process that removes the bran and germ as well as many nutrients About 6 ounces a day is recommended ½ or more should be whole grains

33. FRUITS Any fruit or 100% fruit juice They can be fresh, canned, frozen, or dried Provide nutrients and reduce the risk of chronic disease Go easy on the juices! Because of added sugar! 2 cups per day

34. VEGETABLES Dark Green Broccoli, spinach, kale, romaine lettuce Orange Carrots, sweet potatoes, pumpkin Starchy White potatoes, corn, green peas Dry Beans and Peas Kidney beans, pinto beans, and chickpeas Others Green beans, celery, cabbage, onions, mushrooms, and tomatoes VARY YOUR VEGETABLES

35. Vegetables Provide nutrients such as Vitamins A, C, E, Folic Acid, and Dietary Fiber May help maintain a healthy blood pressure Reduces the risk of chronic diseases 2 ½ Cups Per day

36. The Milk Group All liquid milk products and foods made from milk that retain their calcium content Bone and teeth health Vitamin D which helps maintain stability in the body Yogurt, cheese, and ice cream Some that are not part…cream cheese, cream, and butter 3 cups per day

37. Meat and Bean Group Meat, poultry, fish, dry beans, eggs and nuts Provide a variety of nutrients, including protein, B vitamins, niacin, riboflavin, and iron 5 ½ ounces per day A palm is about 3 ounces

38. Fats and Oils Fats are solid at room temperature Oils are liquid at room temperatures Oils are a good source of vitamin E and essential fatty acids 6 teaspoons a day!

39. HEALTHY ALTERNATIVES

40. A BALANCED DIET