NutritionNutritionEnergy BalanceEnergy Balance

But first, who remembers the four But first, who remembers the four factors that contribute to how a factors that contribute to how a

person’s body looks, or the shape of person’s body looks, or the shape of a person’s body?a person’s body?

Heredity: includes body fat distribution, Heredity: includes body fat distribution, length of bones, width of shoulders, length of bones, width of shoulders,

muscle definition, etcmuscle definition, etc

Posture, or how one carries oneselfPosture, or how one carries oneself

Amount of body fatAmount of body fat

Muscle toneMuscle tone

Of the four factors what do you have an Of the four factors what do you have an influence on?influence on?

What is the formula for weight What is the formula for weight management?management?

Food & beverage intake + energy output = weight Food & beverage intake + energy output = weight

Discretionary Discretionary CaloriesCalories

What does it mean when a movie says, What does it mean when a movie says, “Parental Discretion is advised”?“Parental Discretion is advised”?

It’s a choice.It’s a choice.

What would allow you to be able to What would allow you to be able to “spend” more calories on “extras” or “spend” more calories on “extras” or

luxuries like solid fats, added sugars, or luxuries like solid fats, added sugars, or more food from any food group?more food from any food group?

Making good food choices and being Making good food choices and being active.active.

How many How many Discretionary Calories Discretionary Calories

do I get?do I get?Usually a SMALL amount like 100-300 Usually a SMALL amount like 100-300 calories. calories.

What if you’re more active?What if you’re more active?

What if you’re less active?What if you’re less active?

Personally…Personally…

Nutrient Dense Nutrient Dense FoodsFoods

What does the word “dense” mean?What does the word “dense” mean?Full, compactFull, compact

Nutrient dense therefore is ?Nutrient dense therefore is ?Foods with greater amount of nutrients and fewer calories.Foods with greater amount of nutrients and fewer calories.

Where do you find N.D. foods on the food pyramid?Where do you find N.D. foods on the food pyramid?At the bottom where the bands are wider. Eat more.At the bottom where the bands are wider. Eat more.

Example:Example: Apple vs. sweetened apples in apple pieApple vs. sweetened apples in apple pie

Which foods do we need to watch carefully?Which foods do we need to watch carefully?Foods at the top of the pyramid: less nutrients, more Foods at the top of the pyramid: less nutrients, more fat/sugar.fat/sugar.Sugars & starches of snack foods, candy, pop are called Sugars & starches of snack foods, candy, pop are called empty calories due to little calorie valueempty calories due to little calorie value

Why is food Why is food variety variety

important?important?Different foods contain different Different foods contain different nutrients- by eating a variety, you’ll nutrients- by eating a variety, you’ll more likely get what?more likely get what?

All the nutrients you need.All the nutrients you need.

You need to eat the rainbow You need to eat the rainbow

Lack of nutrients leads to what?Lack of nutrients leads to what?DiseaseDisease

Why is knowing how to Why is knowing how to read a food label read a food label

important?important?

FatsFatsIs necessary and is best obtained Is necessary and is best obtained through what source?through what source?

Plants not animalPlants not animal

What are the different types of fats?What are the different types of fats?Saturated fat Saturated fat

Solid at room temperatureSolid at room temperature4 legged 4 legged

TransTransSolid at room temperatureSolid at room temperatureHydrogenated, partially hydrogenated or Hydrogenated, partially hydrogenated or shorteningshortening

UnsaturatedUnsaturatedLiquid at room temperatureLiquid at room temperatureVegetable oils, salad dressings, nuts & fish Vegetable oils, salad dressings, nuts & fish oiloil

Fish: salmon, sardines, tuna, trout Fish: salmon, sardines, tuna, trout

Carbohydrates

Types:Dietary fibersSugarsStarches

Sources:Breads, Pasta, RiceCerealFruitsVeggies

Carbohydrate InfoFiber helps:

Promotes Promotes bowelbowel regularity, reduces regularity, reduces risk of risk of coloncolon cancer and cancer and cholesterolcholesterol levelslevels

Sugars & Starches of snack foods :

Empty calories- little caloric value

Proteins Proteins

Sources:Sources:Meat, beans, nuts, seeds, Meat, beans, nuts, seeds, fish, poultry and dailyfish, poultry and dailyShould be Should be 10 to 20%10 to 20% of of your daily caloric intakeyour daily caloric intake

How to read a How to read a food label?food label?

Find in this product:Find in this product:

The number of serving sizesThe number of serving sizes

The calories per serving size.The calories per serving size.

The fat content The fat content

Carbohydrates Carbohydrates

The fiber and protein content The fiber and protein content

A balance of diet and exercise keeps the body healthy.A balance of diet and exercise keeps the body healthy.

A diet high in calories and low in key nutrients can increase a person’s risk A diet high in calories and low in key nutrients can increase a person’s risk for heart disease, cancer, stroke, osteoporosis, obesity, an more.for heart disease, cancer, stroke, osteoporosis, obesity, an more.

Make sure you eat sugars, and sodium in moderationMake sure you eat sugars, and sodium in moderation

Now lets get it to Now lets get it to work, MENU work, MENU PLANNING! PLANNING! How do you know, how many calories How do you know, how many calories

YOU would need to maintain your YOU would need to maintain your weight while being active?weight while being active?

SoFASSoFASSolid Fats: Fats that are solid at room Solid Fats: Fats that are solid at room temperaturetemperature

Butter, fat in meat, lard, chicken skin, whole milk Butter, fat in meat, lard, chicken skin, whole milk and regular cheese, pizzaand regular cheese, pizza

Added Sugars: sugars added to foods Added Sugars: sugars added to foods Junk= fruit drinks, candy, pop, grain desserts, dairy Junk= fruit drinks, candy, pop, grain desserts, dairy desserts.desserts.

Replace them with fresh fruits, vegetables, Replace them with fresh fruits, vegetables, whole grains, & legumes. whole grains, & legumes.

This will increase fiber & nutrients and lower This will increase fiber & nutrients and lower calories too. calories too.