NUTRITION FOR NUTRITION FOR HEALTHY LIFEHEALTHY LIFE

What do we need for What do we need for health?health?

Roles of MacronutrientsRoles of Macronutrients

Blood sugar levels and foodBlood sugar levels and food

Healthy Sources of Healthy Sources of MacronutrientsMacronutrients

All Carbohydrates Not EqualAll Carbohydrates Not Equal

THE “OLD” FDA PYRAMIDTHE “OLD” FDA PYRAMID

THE NEW HARVARD PYRAMID

1 packet of sugar = 4 grams1 packet of sugar = 4 grams

Gatorade: 34 gms = 8.5 packsGatorade: 34 gms = 8.5 packs Sunkist orange: 52 gms / 12oz.= 13 packsSunkist orange: 52 gms / 12oz.= 13 packs Coke: 39 gms/ 12oz. = 10 packsCoke: 39 gms/ 12oz. = 10 packs McD’s small coke= 40gms = 10 packsMcD’s small coke= 40gms = 10 packs “ “ “ “ large coke= 86 gms = 21.5 packslarge coke= 86 gms = 21.5 packs Minute Maid Cranberry Grape: Minute Maid Cranberry Grape: 72.2 gm / 15.2oz = 18 packs72.2 gm / 15.2oz = 18 packs Hype energy: 64 gm/ 8oz. = 16 packsHype energy: 64 gm/ 8oz. = 16 packs

EFFECTS OF SUGAR & SIMPLE EFFECTS OF SUGAR & SIMPLE CARBOHYDRATES ON THE CARBOHYDRATES ON THE BODYBODY• 1. Sugar quickly absorbed into blood 1. Sugar quickly absorbed into blood

• 2. Body sends insulin boost2. Body sends insulin boost

• 3. Blood sugar levels get a sudden 3. Blood sugar levels get a sudden plungeplunge

• 4. Feelings of hunger, tiredness, lack of 4. Feelings of hunger, tiredness, lack of focus, lethargy, moodiness resultfocus, lethargy, moodiness result

• ***all happens very quickly***all happens very quickly

NUTRITION TIPSNUTRITION TIPS: for disease : for disease prevention and better healthprevention and better health

• Read labels : for ingredients, sugar, sodium, etc.Read labels : for ingredients, sugar, sodium, etc.

• Avoid excess sugar Avoid excess sugar

• Eat whole grains, at least ½ of all carbohydrates Eat whole grains, at least ½ of all carbohydrates

• Avoid saturated and trans fatsAvoid saturated and trans fats

• Eat foods containing healthy oils Eat foods containing healthy oils (monounsaturated and polyunsaturated)(monounsaturated and polyunsaturated)

• Snack on fruits and vegetables, they are loaded Snack on fruits and vegetables, they are loaded with nutrients and most are low in calorieswith nutrients and most are low in calories

NORMAL EATING IS…………..NORMAL EATING IS…………..

• Normal eating is being able to eat Normal eating is being able to eat when you are hungry and continue when you are hungry and continue eating until you are satisfied. It is eating until you are satisfied. It is being able to choose food you like being able to choose food you like and eat it and truly get enough of it-and eat it and truly get enough of it-not just stop eating because you not just stop eating because you think you should. think you should.

NORMAL EATING IS……NORMAL EATING IS……

• Normal eating is being able to use Normal eating is being able to use some moderate constraint in your some moderate constraint in your food selection to get the right food selection to get the right food, but not being so restrictive food, but not being so restrictive that you miss out on pleasurable that you miss out on pleasurable foods. Normal eating is giving foods. Normal eating is giving yourself permission to eat yourself permission to eat sometimes because you are happy, sometimes because you are happy, sad or bored, or just because it sad or bored, or just because it feels good. ©feels good. ©

NORMAL EATING IS…..NORMAL EATING IS…..

• Normal eating is three meals a Normal eating is three meals a day, most of the time, but it can day, most of the time, but it can also be choosing to munch along. It also be choosing to munch along. It is leaving some cookies on the is leaving some cookies on the plate because you know you can plate because you know you can have some again tomorrow, or it is have some again tomorrow, or it is eating more now because they eating more now because they taste so wonderful when they are taste so wonderful when they are fresh. fresh.

NORMAL EATING IS……….NORMAL EATING IS……….

• Normal eating is overeating at Normal eating is overeating at times: feeling stuffed and times: feeling stuffed and uncomfortable. It is also uncomfortable. It is also undereating at times and undereating at times and wishing you had more. Normal wishing you had more. Normal eating is trusting your body to eating is trusting your body to make up for your mistakes in make up for your mistakes in eating. eating.

NORMAL EATING IS….NORMAL EATING IS….

• Normal eating takes up some of your Normal eating takes up some of your time and attention, but keeps its time and attention, but keeps its place as simply one important area place as simply one important area of your life.of your life.

-fsu nutrition education course-fsu nutrition education course

How do I get help to stay How do I get help to stay motivated and on track with motivated and on track with healthy eating?healthy eating?• Share info with parents or guardianShare info with parents or guardian

• Help with food shoppingHelp with food shopping

• Plan aheadPlan ahead

• Use a nutrition appUse a nutrition app

• All recipes.comAll recipes.com