FOOD SELECTION AND MEAL
PLANNING FOR HEALTHY
INDIVIUALLY
The Reality……..
The end of the 20th century witnessed a dramatic
rise in the incidence of type 2 diabetes in
children. Although considered uncommon a few
decades ago, type 2 diabetes in adolescents now
represents one of the most rapidly growing forms
of diabetes in the United States and perhaps
worldwide.
Diabetes Type 2 is preventable!
What is diabesity?
Because obesity and diabetes often go
hand in hand, a new term has been coined
to describe America's current healthcare
crisis: "the diabesity epidemic.
The bottom line is……
• There are many factors influencing
obesity and diabetes rates.
Sedentary lifestyles, ubiquitous junk
food, the supersizing of meal
portions, and "emotional eating" are
just a few!
• Too much sugar, too many trans fats, &
too many calories consumed!
Poor Diets and Asthma
Teens with the lowest intake of fruit,
vitamins C and E, and omega-3 fatty acids
had lower lung function and higher reports
of respiratory symptoms such as cough
and wheeze.
Teens who consumed less than 25
percent of one serving of fruit each day
were more likely to have less efficient lung
function than their peers.
Nutrition and the Brain
V
o
c
a
u
l
a
r
y
Your brain is like a car. A car needs
gasoline, oil, brake fluid and other
materials to run properly. Your brain also
needs special materials to run properly:
glucose, vitamins, minerals and other
essential chemicals.
So what should we eat
and consume?
•Basics of nutrition
•Nutrition for teens, adults, pregnant
women, and athletes
•Prevention of illness and disease
•Improve brain function and vitality
•Enhance skin, hair, and nails
•Repair, restore, and revitalize
What Is Nutrition?
-The study of
how your body
uses the food
that you eat.
What is the
body’s best fuel
sources?
What is a
Nutrient
A nutrient is a chemical
substance in food that helps
maintain the body. Some
provide energy. All help build
cells and tissues, regulate
bodily processes such as
breathing. No single food
supplies all the nutrients the
body needs to function.
• Water-
Water hydration, body is made up 65%
• Minerals-
Minerals need for the chemical processes in
our bodies.
• Vitamins-
Vitamins need for the chemical processes in
our bodies
• Fats-
Fats (saturated/unsaturated/mono/poly) long
energy, build up a “store” for future use
• Carbohydrates-
Carbohydrates sugar, starches, cellulose;
energy
• Protein-
Protein (20 amino acids, 9 essential) body
building, growth, & repair!
Nutrients that have
Calories:
Proteins
Carbohydrates
Fats
How many calories does water
have?
Definition of a
Calorie:
o A unit of measure for
energy in food
Calories per gram:
Protein 1 Gram = 4
calories
Carbohydrates 1 Gram = 4
calories
Fat 1 Gram = 9
calories
How many calories should we
consume?
• Daily average is 2,000.
• More calories are needed for athletes. Why?
• Less calories could be consumed. Why?
You need calories for energy so how much
energy you need depends on many
factors.
Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
Aim for Fitness
1. Aim for a healthy
weight
2. Be physically active each
day
Build a Healthy
Base
3. Let the pyramid guide
your choices
4. Choose a variety of
grains daily, especially
whole grains
5. Choose a variety of fruits
and vegetables daily.
6. Keep food safe to eat.
Choose
Sensibly
7. Choose a diet that is low in
saturated fat and cholesterol and
moderate in total fat
8. Choose beverages and
foods to moderate your
intake of sugars
9. Choose and prepare food with
less salt
10. If you drink beverages do
so in moderation
Food Pyramid
The Food Pyramid
▲ Orange = Grains
▲ Green = Vegetables
▲ Red = Fruits
▲ Yellow = Oils
▲ Blue = Dairy
▲ Purple = Meat and Beans
Make Half Your
Grains Whole
▲Eat at least 5-9 ounces of whole
grain foods everyday!
WHAT COUNTS AS AN OUNCE?
1 ounce =
1 regular slice of bread
1 cup of breakfast cereal
½ cup cooked rice, cereal or pasta
Vary Your Veggies
▲Eat more: dark vegetables
orange vegetables
dry beans and
peas
Focus on Fruits
▲Choose a variety of fresh, frozen,
canned or dried fruits.
▲Go easy on fruit juices.
two cups of fruit and two
and a half cups of
vegetables
EXAMPLES OF 1 CUP
1 small apple
1 large banana
1 medium grapefruit
1 large orange
1 medium pear
1 small wedge watermelon
▲Make most of your fat
sources from fish, nuts
and vegetable oils.
Know ▲Limit solid fats such as
butter and shortening
Your
Fats
The USDA guidelines recommend two to three teaspoons
of these high-calorie but oh-so-tasty flavorings per day
Oils are fats.
There are three main types of fats.
1. Saturated fats are the "bad" fats that raise your cholesterol levels.
These fats include trans fat, found in shortening, stick (or hard)
margarine, cookies, crackers, snack foods, fried foods, doughnuts,
pastries, baked goods, and other processed foods made with or
fried in partially hydrogenated oils.
2. Monounsaturated fat and 3. polyunsaturated fats are the "good"
fats that help lower your LDL cholesterol. Oils from plants, and
nuts.
Get Your Calcium-Rich
Foods
▲Choose low-fat or
fat-free products.
▲Choose lactose-free
products if
lactose intolerant.
That’s 2-3 cups
Go Lean with Protein
▲Choose low-fat or lean meats and poultry.
▲Bake, broil and grill!
▲Vary choices adding more fish, beans,
peas, nuts and seeds.
4-6.5 ounces of protein
Interesting FACTS
• Meat is a good source of the protein and fatty
acids you need for energy and health
• Red meat also contains iron, which is especially
important for women
• eating more than 1.5 servings of red meat per
day may increase breast cancer risk
• Eggs are also included in this category. One
egg equals a one-ounce serving of meat.
Find Your
Balance
Between Food
and Physical
Activity
▲Be active at least 30 minutes most
days of the week.
▲Children should be active 60 minutes
every day or most days a week.
In a nutshell……..
• Eat at least 5-9 ounces of whole
grain foods everyday!
• That’s 2-3 cups of calcium rich foods
• Two to three teaspoons oils
• two cups of fruit and two and a half
cups of vegetables
• 4-6.5 ounces of protein
WHAT TO EAT FOR
BREAKFAST
WHAT TO EAT FOR LUNCH
WHAT TO EAT FOR DINNER
WHAT NOT TO EAT FOR
Breakfast
WHAT NOT TO EAT FOR LUNCH
WHAT NOT TO EAT FOR DINNER
Other things to consider:
Be a smart consumer and read labels
carefully
Fat free products are loaded with sugar.
Fat does not make you fat – SUGAR
DOES! When grocery shopping, meals
should have no more than 400 calories
and snacks 150 calories – buy nothing
with over 9 grams of sugar.
Never skip meals
All of my morbidly obese clients have one
thing in common – skipping meals. The
moment you allow your blood sugar to drop
(when you feel hunger pangs) you become a
fat storing machine. You must eat small meals
or snacks every few hours.
Sugar is the devil
Sugar throws our body into an immune
suppressed, non-working state of chronic
fatigue, depression, and hormonal
imbalance. It is the leading cause of disease
and depression in this country. To break the
sugar addiction, get rid of refined sugar
(anything that isn’t fruit or veggies) for 5
days in a row, then allow yourself to have
one cheat meal. You will have curbed the
chemical addiction for sugar and your brain
will desire less.
The best foods are found…..
In the outermost perimeter of the store.
Everything in the middle is processed and
has preservatives; boxes, sealed, bagged,
canned, frozen, etc.
The best foods are fresh, baked,
& steamed, broiled!
HOW TO BEGIN EATING
RIGHT
Where do you start?
Integrate the food pyramid!
Calculate caloric intake &
caloric output
food : exercise
= maintain weight
> gain weight
< lose weight
1. Can you plan balanced & healthy
meals?
*Plan three balanced meals (breakfast, lunch and dinner)
2. Can you calculate calories,
sugar, % of fat, & essential nutrients
consumed in a day?
* The label above identify each of these items.
3. Can you explain the relationship
between food and exercise?