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!