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Nutrition

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Amber Chelette

on 6 October 2017

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Transcript of Nutrition

Nutrition
Health on Demand (2010)

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Understanding-Food-Nutrition-Labels_UCM_300132_Article.jsp
Eating just
150
extra calories a day can lead to weight gain of ~10lbs/yr

http://www.wisegeek.com/what-does-200-calories-look-like.htm
Macronutrients
Micronutrients
Vitamins
Fat soluble: stored (ADEK)
anti-oxidants
Water soluble: needed for
metabolic reactions

Fats
Prefer unsaturated
Water
Get at least 2L a day
Minerals
Major (100mg)
Electrolytes
(NaCl, Fe, Zn)


Dietary Guidelines
http://health.gov/dietaryguidelines/2015/guidelines/chapter-1/key-recommendations/
Special Groups
Vegetarians
Still need protein
Infants
Breast Milk is best
Solids @ 6 months
Toddlers
3 meals/2 snacks
Try everything!
Pregnant Women
+300 calories only
Food Safety
Clean:
Wash hands
Clean surfaces
Cook
Proper temperature
Chill
Refrigerate properly
Marinate in sealed container
Cross-Contaminate
Keep foods separate
(especially chicken! eew!)
"Just keep swimming."
Diet vs Lifestyle Change
Air Diet

Let's do an experiment: Hold your breath for 30s
What did you think about while you were holding your breath?

What did you do when you finally finished?

How is this similar to how food diets work?
Demetre, D. The Body Battle [audio]. Retrieved from. from http://dannademetre.com/makeover-mentoring
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
1 Corinthians 6:12
I have the right to do anything, but not everything is beneficial.
NIV
Carbohydrates: 45-65%
Fat: 25-35%
Protein: 10-35%
Will depend on YOUR goals.
https://www.choosemyplate.gov/
Balance Energy IN with Energy OUT
Basal Metabolic Rate (BMR)
http://www.myfitnesspal.com/tools/bmr-calculator
Minimum calories needed per day for body requirements:
digestion
heart beat
breathing
excretion
etc
p.97 for more info
Diets do not work!
Choose steps that lead to a lifestyle (permanent) change
Eating healthy in the cafe
http://www.portionmate.com/
More Resources for you!
Portion Size Guide
Meat
Fats & Oils
Fruits,
& Grains
Veggies
http://www.manitobahealthyliving.ca/keeping-portion-size-under-control
http://www.nhlbi.nih.gov/health/educational/wecan/
http://www.nhlbi.nih.gov/health/educational/wecan/downloads/go-slow-whoa.pdf
http://www.nhlbi.nih.gov/health/educational/wecan/downloads/intake.pdf
http://www.nhlbi.nih.gov/health/educational/wecan/downloads/yourweight.pdf
https://health.gov/dietaryguidelines/2015/guidelines/appendix-3/#table-a3-1-healthy-us-style-eating-pattern-recommended-amounts-o
Based on 2000kCal diet per day
2.5 c
5.5 oz
6 oz
2 c
3c
Oils
2 tbs
https://www.myfitnesspal.com/
Log for 14 days:
ALL food, drinks, snacks
ALL exercise/physical activity
Submit Diary to Moodle
Answer Follow-up Questions
Personal Wellness Plan
Make 3
SMART
goals
1 cardiovascular fitness
1 nutrition
1 other fitness
Make a 7 day plan
Use
FITT
for Exercise
Be as specific as possible for nutrition

https://www.myfitnesspal.com/
1. Track total calories
3. Track Food Groups
2. Track Macros
According to ACSM
Males:
Females:
2400kcal
3000kcal
2000kcal
2400kcal

*Sedentary
Active
3 basic ways to track nutrition:
Proteins
Essential amino acids: come from external source
Carbohydrates
Complex carbs preferred
Eat plenty of fiber

Increase muscle mass?
https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf
1.2 - 1.7 g/kg body weight
*300-500 calories of protein for a 75kg person
19-30yr
19-30yr
Table 3.3 p.70
* <30 min a day
Paying attention to the label helps you make the right choice!
Compare brands and low fat/sugar options.
Full transcript