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Introduction to Diet and NutritionOlivia Pantano

+What is nutrition?

Materials and food necessary to support life and growth Examples: vitamins and minerals found in fruit

+Nutrition

As our bodies grow, it is important to take care of it by eating proper foods and correct servings.

+Definition of Diet

Sum of food consumed by an organism or group What you eat everyday!

+Why is it important to be healthy?

Best way to live a healthy life is through a balanced diet.

To provide your body the nutrients it needs to function To maintain energy and focus throughout the day Prevents development of chronic diseases

Diabetes, obesity, cancer

+Basic nutrition

+My Plate model

Vegetables and fruits: cover half your plate with fruits and veggies Whole fruits and veggies preferred over juices

Grains: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Try to make half of grains eaten whole grains!

+My Plate Model

Protein: meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds Remember that protein can be found in non meat options

and they are often lower in fat and calories

Dairy: Most dairy group choices should be fat-free or low-fat

+Fruits and vegetables

Packed with vitamins and minerals

Naturally low in calories High in fiber that keeps

your digestive system happy!

Huge variety! Remember: you need a

minimum of 3-5 servings of fruits and veggies per day.

+Grains

Supplies long lasting energy through carbohydrates

Look at nutrition labels

Recommended 5-8 ounces per day

+Dairy

High in calcium Very high in saturated fat

and calories Important to eat low fat

dairy products Can be substituted with

almond milk, soy milk, coconut milk

+Protein

Meat is the most common source of protein High in fat and calories Fish is a less fatty alternative

Alternative sources of proteins include Wheat and grains Legumes Nuts and seeds

+Protein

By lowering intake of traditional proteins like meat from animals one can lower: Risk of heart

disease Cholesterol level

+Drinks

+Soda and Juice

Soda: has high levels of caffeine and sugar Caffeine is a stimulant Increases blood sugar Full of chemicals

Juice: can be nutritious if made with 100% fruit juice Should be consumed

in moderation to limit sugar intake.

+Snacks Processed foods often elected as snack foods

The further the food goes from being whole= less nutritional value

Often high in sodium, fat, and refined sugars Energy from these foods does not promote positive growth.

+Water

Makes up 50-70% of our bodies

Nourishes the brain Helps remove toxins

from body

+Alternative diets

Vegetarian: abstains from meat products. Still eats eggs and dairy.

Vegan: no animal products Paleo: diet of mainly fruits, veggies, and grass fed

meat. No grains

+Easy steps to eating healthier

Eat regular meals Breakfast is important! The goal is never to starve yourself but never feel so full

that you feel ill. PORTIONS

Eat a variety of foods Mix it up Fruits and veggies!

+Easy steps to eating healthier

Cut down on foods high in fat and sugars Limit sodas and animal products Fruits are snacks too!

Watch sodium intake Drink lots of WATER!

+Reminder

Whichever diet you choose (omnivore, vegan, paleo, etc) remember to control portions, and limit sodium, fat, and sugar!

+Happy Eating!