NutritionLindsay Tyburski

Special Olympics Nutrition Seminar

WHAT IS NUTRITION?

Scientific study of food and drink & how it works in your body

Includes all the stuff that’s in your food such as vitamins, protein, fats, and more

It is important to eat a variety of foods so you have what you need to grow and be healthy

BEING HEALTHY Being healthy is:

Showing consistent effort in maintaining an overall positive feeling of healthiness, as well as contributing to personal nutrition and physical form so that you can live a balanced life

FOOD PLATE & CHOOSING FOODS

Switched from the food guide pyramid in 2013

Illustrates the 5 food groups which are the building blocks for a healthy diet Fruits Vegetables Grains Protein Dairy

2013 FOOD PLATE GUIDE

WHEN TO EAT EACH MEAL

Breakfast: within 60 minutes of waking up Lunch: approximately 4.5 hours after

breakfast Dinner: 2-3 hours before going to bed Snacks: every 3-4 hours

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KEEP IN MIND BREAKFAST IS

THE MOST IMPORTANT MEAL

OF THE DAY!

List of nutritious, smart foods to

eat for breakfast!

Eggs Omelet Oatmeal Whole grain pancakes, waffles,

toast, bagel, muffin Cold cereal Fruit Yogurt

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SList of nutritious, smart foods to eat for lunch!

Wraps Sandwich Whole grain pizza Hamburger Salad

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S List of nutritious,

smart foods to include in your

dinner!

Foods to incorporate into dinner Grains Vegetables/fruit Meat Dairy

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SList of nutritious, smart foods to eat for snacks!

Fruit Nuts Popcorn Raw vegetables Granola bars Peanut butter

CARBOHYDRATES Major energy source for the body Body breaks carbs down into simple sugars 2 types:

Simple: found in refined sugar, fruits, & milk Complex (starches): found in bread, grain,

crackers, pasta, & rice

FATS Helps the body grow and develop Fuel the body & help absorb vitamins Building blocks of hormones Insulate nervous system in the body NOT ALL FATS ARE BAD FOR YOU!

PROTEIN Builds, maintains, & replaces tissues in the

body muscles, organs, and immune system

Body breaks down into amino acids Amino acids reused to make proteins the body

needs to maintain muscles, bones, blood, and organs

CALORIES Not all calories are bad for you! Body needs calories for energy! Eating too many calories & not burning them

leads to weight gain Recommended to eat between 2,000-2,500 a

day Can see how many calories in specific foods

by reading food label

VITAMINS Body needs to work properly:

grow and develop properly Each vitamin has a specific role

in the body: Vitamin A: helps see at night Vitamin B: helps body make protein

and energy Vitamin C: helps body heal a cut Vitamin D: helps build strong bones

MINERALS Help your body grow, develop, and stay

healthy Uses different minerals to perform different

functions 2 types:

Macro: body needs lots of these Calcium, phosphorus, magnesium, sodium, potassium,

chloride, & sulfur Trace: body needs little amount of these

Iron, manganese, copper, iodine, zinc, cobalt, fluoride, & selenium

Transmit nerve impulses Make hormones Maintain normal heart beat

WATER Very important to include in diet Body needs water to survive Only go 3 days without water Can get it from foods as well as just drinking

plain water Lack of water dehydration Many functions in the body

Part of lymph system- staying healthy Digest foods Cells use to function properly

FOOD LABELS Gives information about which nutrients are

in foods Located on outside of packaged foods Nutrients measured in grams(g) or milligrams

(mg) or percentages (%) Information on label:

Serving size, servings per container, calories, fat, carbohydrates, vitamins & minerals

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HEALTH PROBLEMS List of common

health problems: Asthma Cancer Diabetes Food Allergies Heart attack Infections Obesity Stroke

Many health problems can be avoided by proper diet

For more information on these and other medical conditions

CLICK HERE

Italics: most common

DIABETES

Problem that causes sugar levels to rise higher than normal

Type 2 is the most common Due to poor

health/obesity

Blood sugar monitoring

Healthy eating Regular exercise

What is it? Treatment

FOOD ALLERGIES List of common food allergies:

Eggs Fish Gluten Milk Tree nuts Peanuts Shellfish Soy Wheat

FOOD ALLERGIES

Skin: Itchy, red bumps Redness, swelling

Gastrointestinal Tract: Stomach ache Nausea/vomiting diarrhea

Respiratory Tract: Runny/stuffy nose Sneezing Coughing Wheezing/shortness of breath

Cardiovascular Tract: Lightheadedness Fainting

Avoiding the allergen Medications

To help treat the symptoms

Symptoms Treatment

For more information CLICK HERE

OBESITY Most common health problem in USA Abnormal or excessive fat in an individual

that causes a health risk Can lead to many chronic diseases (diabetes,

heart disease, cancer) Statistics:

1.6 billion adults over the of age 15+ were overweight

400 million adults were obese 20 million children under the age of 5 years were

overweight

REFERENCES http://www.acaai.org/allergist/allergies/Types/

food-allergies/Pages/default.aspx

http://www.choosemyplate.gov http://health.nytimes.com/health/guides/dise

ase/type-2-diabetes

http://kidshealth.org/ http://www.nutrition.gov/