Download - Nutrition
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NutritionLindsay Tyburski
Special Olympics Nutrition Seminar
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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
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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
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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
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2013 FOOD PLATE GUIDE
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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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BREAKFAST FO
OD
S
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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LUN
CH
FOO
DS
List of nutritious, smart foods to eat for lunch!
Wraps Sandwich Whole grain pizza Hamburger Salad
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DIN
NER
FOO
DS
List of nutritious, smart foods to include in your
dinner!
Foods to incorporate into dinner Grains Vegetables/fruit Meat Dairy
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SNACK
FOO
DS
List of nutritious, smart foods to eat for snacks!
Fruit Nuts Popcorn Raw vegetables Granola bars Peanut butter
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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
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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!
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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
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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
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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
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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
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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
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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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EXAMPLE O
F FOO
D LABEL
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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
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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
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FOOD ALLERGIES List of common food allergies:
Eggs Fish Gluten Milk Tree nuts Peanuts Shellfish Soy Wheat
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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
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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
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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/