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Nutrition 101

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Seven Generations

on 10 July 2014

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Transcript of Nutrition 101

Nutrition 101
My Plate
Eat the Rainbow
Nutrition Labels
Portion Size
Snacking Smart
Get Moving!
Drink Up
Diets
Small Changes
Which food groups are you eating?
Fruits
Vegetables
Grains
Protein
Dairy
Eat a variety of fruits and vegetables
High
vs
Low

Vitamins
Minerals
Dietary Fiber
Protein
Good Fat
Monounsaturated
Polyunsaturated
Saturated Fat
Trans Fat
Sugars
Simple Carbohydrates
Sodium
Cholesterol
Now It's Your Turn!
Look at the nutrition label provided for each table and determine which nutrients are high or low

(>20%)
(<5%)
Calories
What is a Calorie?
How many do I need?
Age
Injury
Activity Level
Gender
Calorie Needs
Women
Men
Children
Weight Maintenance:
1,600-2,000 calories per day
Weight Loss:
500-1,000 fewer calories per day
Weight Gain:
500-1,000 more calories per day
Weight maintenance
2,000-2,600 calories per day
Weight loss:
500-1,000 calories fewer per day
Weight gain:
500-1,000 calories more per day

Female
Male
Age
2-10
Age
11-18
1,000-1,400
1,000-1,600
Calories
1,600-1,800
Calories
1,800-2,400
Tips for Smart Portion Sizes
Pay attention to serving sizes
Use visual aids
Enjoy your food but eat less
Use smaller plates
Portion Distortion
VS
Which Plate Has More Food?
The Importance of Snacks
Hunger sets in before signals
Keep your mind alert
Keeps energy high
The Importance of Snacks
Eat something healthy every 3 hours
Snack Tips
Balance your snacks
Tips for vending machines
Pack your own
Plan ahead
Adults
Active 30 mins a day, 5 days a week
Children
Active 60 mins a day, 5 days a week
The Importance of Water

How Much?
Depends on activity level, size and gender
What do you think when you hear the word diet?
Moderation vs. Diet
Losing weight does not mean the diet is successful!
Beware of fad diets
Wake up right
Snack Smart
Plan ahead
Don't try to change everything at once
Start with these simple tips:
Can You Name the Rainbow?
Goal: 10,000 steps
Count your steps
Boys: 13,000
Girls: 11,000
Goal
Count your steps
Flushes out waste
Makes vitamins and minerals accessible to the body
Protects organs and tissues
Regulates body temperature
9-11 cups per day
Women
13-15 cups per day
Men
1 cup=8 oz
Why Is This Important?
Make your plate colorful!
Different colors mean different vitamins and minerals
Calories
Blue
and
Purple
Green
Orange
and
Yellow
Red
Red

and
Green
Green
Calories
A
B
C
D
Key
A-Cheese Its

B-Doritos

C- Fruit Loops

D-Lunchable

Gardening
What is seasonal?
Why seasonal?
Nutrition
Economy
Flavor
Questions from the Garden
Full transcript