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Healthy Breakfast Journal and Nutrition Guide

The document discusses nutrition and healthy eating. It begins with instructions to journal everything eaten for breakfast and proposes a healthy breakfast. It then covers the 6 types of nutrients - proteins, carbohydrates, fats, vitamins, minerals, and water. Each nutrient type is defined and its functions explained. The document also discusses journal evaluation, initial food logging, 10 components of good nutrition including variety, ideal weight, exercise, fiber, sugar, sodium, fat, alcohol/smoking, water, and stress eating. It concludes with sections on the roles of vitamins and minerals, supplements, benefits of vitamins, enriched/fortified foods, and additives & preservatives.

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noelyp42
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22 views31 pages

Healthy Breakfast Journal and Nutrition Guide

The document discusses nutrition and healthy eating. It begins with instructions to journal everything eaten for breakfast and proposes a healthy breakfast. It then covers the 6 types of nutrients - proteins, carbohydrates, fats, vitamins, minerals, and water. Each nutrient type is defined and its functions explained. The document also discusses journal evaluation, initial food logging, 10 components of good nutrition including variety, ideal weight, exercise, fiber, sugar, sodium, fat, alcohol/smoking, water, and stress eating. It concludes with sections on the roles of vitamins and minerals, supplements, benefits of vitamins, enriched/fortified foods, and additives & preservatives.

Uploaded by

noelyp42
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd

Journal

 Your task:
 Write in your journal everything you ate for
breakfast today?
 Next:
 Write down exactly what you would eat if you
were trying to eat a healthy breakfast
Nutrition

Chapter 3
Back to Basics

What’s a nutrient?
6 Types of Nutrients
1. Proteins
 4 calories per gram
 Meat, Beans, etc.
2. Carbohydrates
 4 calories per gram
 Fruits, Veggies, Grains
3. Fats
 9 calories per gram
 Good fats- high in LDLs; avocado, nuts
 Bad fats- high in HDLs; animal fats (dairy, red meat)
4. Vitamins
5. Minerals
6. Water
Proteins

 Building block for


muscle
 Amino Acids- basic
building blocks (22)
 Essential Amino Acids-
come directly from food
 Complete Proteins-
contain all the amino
acids (animal proteins)
Carbohydrates

 Functions:
 Energy
 Protein breakdown
 Protection against toxins
 Simple vs. Complex
Fats
 Chain of fatty acids
 Function:
 Saturated vs. Unsaturated Fats
 Function
 Growth and repair
 Maintaining body temp
 Cushioning vital organs
 Skin texture
 Manufacture of hormones
 Cholesterol
Journal Evaluation

 Identify the three macronutrients present


in each breakfast (actual/ideal)
Initial Food Log

 Record every meal and snack


10 Components of
Good Nutrition
1. Variety

 “Eat a rainbow everyday”


2. Ideal Weight

 1 ounce of prevention is worth a pound of


cure
3. Exercise

 Raises metabolism
 Regulates appetite
4. Fiber in your diet

 25-30 grams a day


 Satiation
 Digestion
 Prevention of disease
 Sources:
 Fruits/veggies
 Beans
 Whole grains
5. Minimize Sugar intake

 Fat Storage
 Diabetes
6. Eat Less Sodium

 Highly prevalent in processed foods


 Generally not a salt shaker issue
 Most Americans eat too much
 7000 mg vs. 1100-3300 mg recommended
7. Eat Less Fat

 Less than 30% of one’s calories


 Prevention of Arteriosclerosis,
Hypertension
8. Avoid Alcohol and
Smoking
 Negative nutritional value of Alcohol
 Social, Emotional problems with drinking
 Smoking = Lung Cancer/Emphysema
 Addiction
9. Drink Plenty of Water

 Body is 60-70% water


 Hunger response vs.
Thirst Response
 Regulation of Appetite; 0
calories or chemicals
 Aid to the Digestive
System
 Hydration and Sport
Performance
10. Avoid “Stress Eating”

 Addictive
patterns
 Food as
Medication
 Food will not
make us happy
 Bad food
decisions
Role of Vitamins
and Minerals
Vitamins

 Organic substances that regulate and


coordinate function
 Come from your food; especially raw
foods
 Water Soluble: C and B
 Fat Soluble: A, D, K, and E
Minerals

 Inorganic substances
 Form bones, teeth, and blood cells
 Regulate fluids and chemical reactions
 Cannot be manufactured; must be eaten
Supplements?

 May be helpful, but not a substitute


 Safety net
 Multi-Vitamin
 Fish Oil
 Creatine, etc.
Benefits of Vitamins

 Vitamin C, E, and A
 Antioxidants – cancer prevention
 Vitamin D
 Bone growth
 Vitamin B
 PMS, asthma, Energy
Enriched and Fortified
Additives & Preservatives
Diets

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