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Monica Richardson

on 16 June 2014

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Transcript of NUTRITION

Do you need fat in your diet?
Work with a partner to answer the following questions.

It is okay if you don't know the answers; just take your best guess.
Personal Nutrition
Gaining a better understanding of how food affects our body

A calorie is a unit of energy.
A calorie is the amount of energy that can be derived from food.
So... are calories bad for you?
Your body needs calories for energy.
Eating more calories than you burn can lead to weight gain.
Not eating enough calories will lead to low energy.
How many calories should men and women consume per day?
What do healthy meals include?
: Milk, yogurt, cheese.
: Beef, poultry, fish, eggs, nuts and seeds, beans.
: Bread, cereal, rice, tortillas, and pasta.
Fruits and vegetables
carbohydrate — 4 calories
protein — 4 calories
fat — 9 calories
In each gram of these....there are:
Yes, how much?
Total fat intake should not exceed 20-35% of the calories we eat each day.
How do you know which foods are healthy choices?
We know which foods to select by reading food labels.
Is sugar good for you?
Serving size is the amount of food in one serving.

Servings per container is the number of servings the package contains.

What is fiber?

Dietary fiber is the nondigestible form of complex carbohydrates occurring naturally in plant foods.

Benefits of fiber: creates a feeling of fullness and aids in weight control, interferes with the absorption of dietary fat and cholesterol, and helps prevent constipation, and diabetes. Fiber may also contribute to a longer lifespan.

How much sugar are you cosuming?
Added sugar is found in unexpected places:
One teaspoon of granulated sugar equals 4 grams of sugar
What are essential nutrients?
What is a calorie?
There are about 95 calories in an apple
Essential nutrients come from food.
Essential nutrients are nutrients that the body cannot manufacture for itself and must obtain from food; they provide energy, build and repair body tissue, and regulate body functions.


nutrients needed in large amounts [water, proteins, carbohydrates, fats]; amount of energy derived
measured in


vitamins and minerals needed by the body in very small amounts
Why is water important?
Water makes up 85% of blood, 70% of muscles, and about 75% of the brain.
You lose about 64–80 ounces of water a day through perspiration, urination, bowel movements, and normal exhalation.
Water performs many essential functions:

a. Carries nutrients.
b. Maintains temperature.
c. Lubricates joints.
d. Helps with digestion.
e. Rids the body of waste through urine.

Critical for growth and repair; 4cal/g
Composed of amino acids

Complete – provides all 9 essential amino acids, animal-based foods

Incomplete – plant-based foods, lacks 1 or more essential amino acides

Complementary – 2+ foods that provide all essential amino acids

Provides body and brains with glucose; major source - plants; 4cal/g
Simple Carbohydrates

Natural sugars and added sugars
Provides glucose with few other nutrients; “empty calories
Complex Carbohydrates

Grains, cereals, vegetables, beans
Whole grains more nutrient dense, rich in fiber
Lower glycemic index rating

Protects organs, regulates body temperature, carries fat-soluble vitamins and aids in absorption; important in growth and development; energy dense - 9cal/g
A calorie is a way of describing how much energy your body is getting from eating or drinking it.
Inorganic, help build bones and teeth, aid in muscle function, metabolism
Full transcript