By: Amy Gaddy Brooke Cummins Robert Fink Bethany Smith

By: Amy Gaddy Brooke Cummins Robert Fink Bethany Smith

What is a Healthy Diet?

Food Pyramid

Grains What are some examples of grains? What are whole grains? Why are they the healthiest grain? What is fiber? Why is it important?

Grains Continued A grain is anything made from wheat, rice, oats, cornmeal, barley, or cereal grain. Whole grains have not been ground into small pieces so they have more of their natural vitamins and nutrients along with high fiber. Fiber is a part of a plant that is not broken down as it is digested. It keeps your digestive system healthy and it maintains and improves heart health. Choose options that say WHOLE GRAIN on them: Cereal, bread (both white and wheat), crackers.

Vegetables and Fruits What are some of your favorite and least favorite vegetables/fruit? Why are vegetables and fruits good for you to eat?

Vegetables and Fruits Continued Five groups of vegetables: 1. Dark leafy greens: Broccoli, spinach, and lettuce 2. Orange vegetables: Sweet potatoes and carrots 3. Dry beans and peas: Black beans and soy beans 4. Starchy vegetables: Potatoes and corn 5. Other vegetables: Onions, cucumbers, and tomatoes Vegetables are so high in vitamins and nutrients that they reduce the risk of Type 2 diabetes, heart disease, and some cancers. Vegetables also are low in fat, calories, and high in fiber keeping skin/eyes healthy and help heal wounds.

Tips On Vegetables and Fruits Eat a variety of vegetables and fruits (some from all five groups). Eat a variety of color. Vegetables and fruits can be purchased fresh, frozen, canned, dehydrated, or 100% juice. Try eating vegetables with dips, sauces, or spices. Incorporate into every meal or eat as a snack.

Dairy Examples: Milk, cheese, yogurt Choose dairy products that are low or fat free Lower levels of dairy have the same amount of vitamins and nutrients Dairy products help bone growth and development Allergic to dairy (or don t like diary) try eating food high in calcium: Orange juice, soy milk, dark leafy green vegetables, and some whole grains.

Proteins Does anyone know of protein that comes from something other than meat? Does anyone know the difference between good fat and bad fat?

Proteins Continued Examples of protein other than meat: Nuts, beans, or eggs When choosing protein choose low fat poultry and beef Proteins are used to build you body and protein rich foods are high in vitamins and minerals which make you feel fuller longer. Vegetarian: fish, nuts, and seeds need to be eaten. Fats: 1. Saturated fats are found in animal or processed products which is bad for your heart, raise cholesterol, and can clog arteries. 2. Unsaturated fats are found in plant foods and can lower cholesterol if eaten in moderation. Two forms of oils: olive or vegetable oil and solids like butter

Food Intake and Healthy Weight Food intake depends on your age, height, weight, activity level, and gender. http://www.mypyramid.gov/mypyramid/index.aspx Pay attention to serving size (measuring cups) Moderation is important. You can eat sweets and junk food just eat smaller portions. Everyone has a different body type and should focus on being in a healthy weight range. BMI: Body mass index http://apps.nccd.cdc.gov/dnpabmi/ Don t panic about your BMI just follow the dietary guidelines above and your weight should fall into a healthy range.

Food Labels When reading a food label always check the key information: 1. Serving size 2. Calories 3. Daily value 4. Total fat 5. Carbohydrates 6. Fiber 7. protein

Calories and School Food How many calories per day: http://www.mayoclinic.com/health/caloriecalculator/nu00598 School food has a lot of government regulations which is affected by nutrition content and cost. Registered Dietician is involved in menu planning so the meals are regulated. There should be some choices so use the food pyramid to decide what you want. Example: What to put on your salad and what to drink

Exercise

Helpline 1-800-931-2237 Opened Monday Friday 6:30am 2:30pm Central Eating Disorders

What is an Eating Disorder Obsession with food, weight, or body image Considered a mental illness but also can go along with depression, anxiety, or obsessivecompulsive disorder (OCD) Impulsive continuous eating Creates a mix of control, shame, relief, disgust, high, dizziness, exhaustion, and resolution

2 Types of Eating Disorders 1. Anorexia The fear of body fat and weight gain Determination to be thinner Misperception of body/shape Will not eat anything except a tiny amount (starving ones body) 2. Bulimia Consumes a large amount of food at table setting (bingeeating) Force oneself to vomit after eating (purging) Excessive exercise Uses laxatives

Causes of an Eating Disorder Culture portraying the Perfect Body Media Relationships Low self-esteem (worthless and ugly feeling)

Warnings of an Eating Disorder Increase or decrease in weight Abnormal eating habits Obsession with weight Self-induced vomiting Long periods of fasting Eating alone so nobody will see you eat Going to the bathroom after eating

Effects On The Body Effects every part of the body Heart failure Irregular or absent menstrual periods Dehydration Affects stomach Affects teeth (bulimia) Can lead to death

Thank You! Hope You Learned Something!