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    Nutrition Made Simple

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    Ashley Georgakopoulos
    This document summarizes key concepts about nutrition and healthy eating. It discusses the importance of obtaining all nutrients from foods in the five major food groups. Carbohydrates, proteins, and fats are described as the main types of nutrients that provide energy and build bodily structures. The document emphasizes balancing calorie intake with energy expenditure to maintain a healthy weight. It argues that lifestyle changes focused on moderation and balance are more sustainable than temporary diets for weight loss. Eating healthy foods like whole grains, vegetables, and lean proteins costs less money in the long run compared to fast food or pre-packaged meals high in sodium, fat and calories.

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    Nutrition Made Simple

    Uploaded by

    Ashley Georgakopoulos
    376 views26 pages
    This document summarizes key concepts about nutrition and healthy eating. It discusses the importance of obtaining all nutrients from foods in the five major food groups. Carbohydrates, proteins, and fats are described as the main types of nutrients that provide energy and build bodily structures. The document emphasizes balancing calorie intake with energy expenditure to maintain a healthy weight. It argues that lifestyle changes focused on moderation and balance are more sustainable than temporary diets for weight loss. Eating healthy foods like whole grains, vegetables, and lean proteins costs less money in the long run compared to fast food or pre-packaged meals high in sodium, fat and calories.

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    powerpoint on basic nutritional information for public use

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    This document summarizes key concepts about nutrition and healthy eating. It discusses the importance of obtaining all nutrients from foods in the five major food groups. Carbohydrates, proteins, and fats are described as the main types of nutrients that provide energy and build bodily structures. The document emphasizes balancing calorie intake with energy expenditure to maintain a healthy weight. It argues that lifestyle changes focused on moderation and balance are more sustainable than temporary diets for weight loss. Eating healthy foods like whole grains, vegetables, and lean proteins costs less money in the long run compared to fast food or pre-packaged meals high in sodium, fat and calories.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    376 views26 pages

    Nutrition Made Simple

    Uploaded by

    Ashley Georgakopoulos
    This document summarizes key concepts about nutrition and healthy eating. It discusses the importance of obtaining all nutrients from foods in the five major food groups. Carbohydrates, proteins, and fats are described as the main types of nutrients that provide energy and build bodily structures. The document emphasizes balancing calorie intake with energy expenditure to maintain a healthy weight. It argues that lifestyle changes focused on moderation and balance are more sustainable than temporary diets for weight loss. Eating healthy foods like whole grains, vegetables, and lean proteins costs less money in the long run compared to fast food or pre-packaged meals high in sodium, fat and calories.

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    Nutrition Made Simple

    By Ashley Georgakopoulos

    Understanding:
    The

    importance of ALL nutrients Facts Labels Energy-out

    Nutrition

    Energy-in, Dieting Cost

    vs. Lifestyle

    Breakdown: Is eating/being healthy

    expensive?

    The Truth: We ALL nutrients to function


    Nutrients: Carbohydrates Protein Fats & Oils (Lipids) Found in ---->

    Five Food Groups: 1. Grains 2. Protein Foods 3. Fruits 4. Veggies 5. Dairy

    http://www.choosemyplate.gov/food-groups/

    Weve come a long way!

    Carbohydrates: Primary fuel source for brain cells, nervous system, red blood cells Different variations:

    Complex vs. Simple

    Protein Form important structures in body, regulate body functions, & can fuel cells when needed Fats & Oils(Lipids) Diverse group, all with varying functions Some vital to health, others have negative impacts
    Contemporary Nutrition, 7th Ed., G. M. Wardlaw, A. M. Smith, 2009

    So What Next?

    Balance nutrient intake *Control portion sizes*

    Read those labels!

    Nutrition Facts Labels


    How do you read them?

    Mac & Cheese

    Pay attention to how many servings it is describing Notice is says 2 per container Serving size is only a cup for this particular food

    In this case, for every cup/serving of mac & cheese, there are 250 calories

    Limit these items!


    Regarding Sodium: Everyone should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt) Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.
    www.choosemyplate.gov DG TipSheet No. 14 June 2011

    Get enough of these!!


    Why these particular 4 vitamins & minerals? They are what most medical/nutritional professionals agree are most necessary to be vital However, maintaining a balanced diet will provide the other important vitamins and minerals not mentioned here for a more sustained body

    The percentages are based on a diet of 2,000 calories per day Its a quick guide to the % DV (Daily Value) 5% or less is Low 20% or more is High

    Energy Balance

    What is the energy?

    Calories; ingested when eating, burned off with exercise and body functions
    No, but too many get stored as body fat Too little = fatigue/weak/not functioning properly

    Are calories bad?


    Should I count every calorie?

    No, but moderation and controlling portions helps maintain control

    Energy Balance, cont.


    Energy

    water) Energy out: Exercise, Functions of the body


    ENERGY
    Gain

    in: Food, Drink (not including

    IN > ENERGY OUT


    weight

    ENERGY ENERGY
    Lose

    IN = ENERGY OUT
    body weight

    Maintain

    IN < ENERGY OUT


    weight

    Dieting vs. Lifestyle


    Temporary Can deprive of necessary nutrition, leading to malnutrition Quick Fix Yo-yo dieting is actually DETRIMENTAL to the body, causing damage the immune system 99% of dieters who lose, gain back ALL, if not MORE, of the weight lost

    Makes better choices for LIFE Provides all nutrients needed Is slower when trying to lose weight, but focuses more on being healthy in general Strengthens all bodily functions, especially the immune system Weight lost STAYS OFF Moderation is the key: YOU DONT HAVE TO ELIMINATE THE FOODS YOU LOVE

    The Cost of Being Healthy vs. Unhealthy

    Trip to McDonalds for 4 people, with $20 to spend:


    2x

    Hamburger Happy Meal: $3.60 Pounder with Cheese Meal: $6.08

    Quarter Big

    Mac Meal, upsized drink: $6.80

    Tax

    (.09): $1.48
    Total: $17.96

    Grand

    http://www.mcdonalds.com.pk/products/view/menu-pricelist

    Mock

    Shopping Trip for a family of 4, with $20:


    Where: Walmart Supercenter Bought:
    Price $3.18 $1.74 $2.48

    Food Milk, skim or 1%, 1 gallon Eggs, Lg A, $1.74/dozen Rolled oats, HUGE 42 OZ CONTAINER

    Sweet Potatoes @ $0.88/potato, x3


    Chicken @ $2.05/lb, x3 Canned Spinach $0.74/16 oz can TAX (.09) GRAND TOTAL

    $2.64
    $6.15 $0.74 $1.52 $18.45

    NHLBI Fact Book: Ten Leading Causes of Death: Death Rates, U.S., 2010

    Questions?

    Thank you!!!
    Ashley Georgakopoulos Ashley.Georgakopoulos@gmail.com Follow me!

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