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NUTRITION

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calisma asafor

on 24 March 2015

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Transcript of NUTRITION

- Helps the muscles to contract properly.

- Controls blood pressure.

- Keeps fluid balance.

- 9 out of 10 consume 3400 mg per day.


1 cup=1000mg
RECOMMENTATIONS
PROTEIN
CARBOHYDRATES
FATS
SIMPLE CARBOHYDRATES
Calisma Asafor
MACRONUTRIENTS
UNSATURATED FATS
BAD CHOLESTEROL LEVELS


GOOD CHOLESTEROL LEVELS


BLOOD PRESSURE


Examples include:
- Nuts (walnuts) avocado, olives, fish ( salmon, tuna), olive oil, peanut oil, soybean oil and plant based oils .
READ IT BEFORE YOU EAT IT

Amino acids from
PROTEIN
Glucose from
CARBOHYDRATES
Fatty acids from

FATS
The body needs macro nutrients in large amounts for energy.

- Simple sugars like (Glucose, Fructose and Sucrose).
- Quickest source of energy.
- Rapidly increase blood sugar levels.
- Stripped of all the fiber, and nutrients.


COMPLEX CARBOHYDRATES
- Rich in fiber.
- Help with digestion.
- High in vitamins and minerals.
- Take a longer time to break down into glucose.
- Slowly increase blood sugar levels.
- A long lasting energy source.
Examples: dark green vegetables, whole wheat products, sweet potatoes, corn, and peas

bad cholesterol levels

chances for heart disease

Proteins are the building blocks for the human body.

Important for:
- Tissue repair
- Growth
- Energy (when the body is low in carbs
)

Essential amino acids:
We need to get these from our diet.

-
Meats
- Soy
- Beans is an incomplete protein but when eaten with complex carbs it becomes a complete protein.

According to the USDA 10%- 35% of calories should come from protein.

Daily intake : CDC recomends
46 grams- 56 grams

Found in:

- Almonds
- Grassfed meats
- Turkey
- Fish
- Poultry
- Spinach, asparagus
- Soy products
- Milk
- According to the USDA, 45% - 65% of calories should come from carbohydrate.

- Based on a 2000 calorie diet 310 grams should come from carbs.

28 grams-31 grams should come from fiber.
Saturated fats
Trans Fats
bad cholesterol (LDL)
good cholesterol (HDL)
For every 2% of calories from trans fats, the risk of heart disease goes up by 23%.
(no more than 24 gm daily)
MICRONUTRIENTS
MINERALS:
VITAMINS :
CALCIUM, WATER AND SODIUM.
E and D
CALCIUM
-
Helps to build healthy bones and teeth as you age.

- Regulate the heart’s rhythm.

- If calcium levels are low, your body will take calcium from your bones, which can lead to osteoporosis.





Daily intake: 1000 mg per day, 1200mg for adult above 50.
CALCIUM CONT.
- Limit the intake of
alcohol
,
caffeine
and
sugary
drinks
(they deplete calcium levels).
SODIUM
Excess sodium causes the kidneys to store excess water which increases risks for:

High blood pressure
Heart disease
Stroke
SODIUM
Symptoms:

Muscle twitching
Frequent thirst
Bloating/ weight gain

1 bagel= 450mg
lean cuisine = 610mg
McDonalds pancakes = 930mg
WATER

Add fruits in your water to give it flavor
Make ice cubes with fruits


• Women – 8 cups
• Men – 10 cups

Why is water important?
Lubricates and cushions joints.
Flushes out toxins.
Regulates temperature.
Distribute essential nutrients to cells.
65% of the body
90 % of the brain
92% of blood
How to stay Hydrated
ARE YOU DEHYDRATED?
DIZZINESS
LACK OF CONCENTRATION
IRRITABILITY
HEADACHES
Quality/Quantity
FOODS WITH HIGH SODIUM CONTENT
HOW TO READ A FOOD LABEL

Each guide is based on a 2000 calorie diet
According to the FDA

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

- The %Daily Value helps you determine if a serving of food is high or low in a nutrients
PERCENT DAILY VALUE
- The Total Fat in one serving listed above is 18%DV.

- Eating two servings would double that amount.
(you will be eating 36% of your daily allowance for total fat)
Limit these
nutrients
Get enough
of these

- Shows recommended values for everyone.

- It is not about a specific food product.

- It doesn't change from product to product.
WHOLE GRAINS

Decrease Intake of:
- Enriched Bleached flour
- High fructose corn syrup
- Added sugars
The first ingredient listed on a whole wheat product should be:
- Whole wheat flour
-
Sugar/fat free
: Less than .5 grams per serving
-
Low fat
: 3 grams or less per serving
-
Lite fat:
50% less fat per serving than the regular brand
http://www.nestle-waters.com/healthy-hydration/water-fonctions-in-human-body#cell
EMPTY CALORIES
THE FOOTNOTE AT THE BOTTOM OF THE LABEL
http://www.cdc.gov/nutrition/everyone/basics/carbs.html
http://www.cdc.gov/obesity/data/adult.html
https://nufs.nutrihand.com/Nutrihand/showHealthCenterArticle.do?article=Medical%2F20080105.The+importance+of+insulin
CARBOHYDRATES
Carbohydrates in food
Glucose
The excess glucose is stored
Glucose is absorbed by the cells and later on used for energy
fat cells
If glucose is not used for energy.
http://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
Daily intake- 70 grams
-Liquid at room temperature

Recommendations ( based of on 2000 calorie diet)
Total fat- 20-35% (44-78 grams).
Saturated Fats- no more than 10% (22 grams).
Avoid eating Trans Fats.
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550?pg=2
According to the Centers for Disease Control and Prevention:
http://www.cdc.gov/nutrition/everyone/basics/fat/index.html?s_cid=tw_ob294
http://www.cancer.org/healthy/eathealthygetactive/takecontrolofyourweight/understanding-food-labels

- Oranges
- Broccoli
- Dark leafy green vegetables
- Okra
- Almonds

VITAMIN D
- Important for calcium absorption.

- Reduces inflammation
VITAMIN E
Examples:

Salmon, trout, milk, sunlight, mushrooms, and almonds, eggs.

Recommendation
:
- 600IU

- An antioxidant that protects body's tissues
- To help keep the immune system strong against viruses and bacteria.

- prevents the formation of blood clots.
- Vegetable oils
- Nuts
- spinach and broccoli

Examples
Recommendation
15mg per day
19mg for pregnant women
ACCORDING TO THE CENTERS FOR DISEASE CONTROL AND PREVENTION
SPOTTING SUGAR ON FOOD LABELS
- Added sugars ending with "-ose":
Maltose, sucrose, dextrose, galactose etc.
- The different names:
Barley molt, corn syrup, caramel, fruit juice concentrate, dehydrated cane juice, and maple syrup.
HEALTHIER OPTIONS
1. STEVIA
2. COCONUT PALM SUGAR
3. RAW HONEY
4. LUCUMA POWDER
300 times sweeter than sugar with zero calories
- 1 IN 3 ADULTS ARE OBESE

- EQUIVALENT TO 78.6 MILLION PEOPLE

- 2 IN 3 ADULTS ARE OVERWEIGHT

- 1 IN 6 CHILDREN ARE OBESE

- PERCENTAGE OF OBESE CHILDREN WENT FROM 7% IN 1980 TO 18 % IN 2012.
- 24 grams of sugar or less than 10% daily
Daily intake:

2300 mg of sodium a day (1 teaspoon).
1500 mg per day for people at risk of heart disease.
http://www.hungryforchange.tv/article/how-to-spot-sugar-on-food-labels
http://www.mydailyintake.net/nutrients/
http://win.niddk.nih.gov/statistics/
Sugar = 5g; If the daily value is 24g therefore:
5
24 g
=
(.21
100)=21%
÷
Examples of calcium:
http://www.cdc.gov/nutrition/everyone/basics/protein.html
QUESTIONS/COMMENTS?
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