Unit 3: Health Promotion and Disease Prevention

What are the six classes of nutrients our bodies need?

1. protein

2. carbohydrates

3. fats

4. vitamins

5. minerals

6. water

Protein

builds and repairs all cells and tissues. Essential for growth and development

Carbohydrates

Main source of energy, fiber for healthy digestion

fats

stored energy, stores fat-soluble vitamins (ADEK), insulated body organs

vitamins

essential for growth and development, boosts immune system

minerals

involved in chemical processes of the body, promotes strong bones and teeth

water

transports nutrients, hydrates, prevents constipation, flushes toxins

In what foods can you get proteins?

meat, diary, beans, legumes, nuts, seafood, and eggs

In what foods can you get carbohydrates?

pasta, rice, cereals, breads, potatoes, milk, fruit, sugar

In what foods could you get fats?

oils, butter, margarine, nuts, seeds, avocados, olives, meats, and seafoods

In what foods could you get vitamins?

a variety of foods such as fruits, vegetables, breads, grains, dairy, eggs, and fish oil

In what foods could you get minerals?

such as sodium, calcium, iron, iodine and magnesium: all foods contain some form of minerals here are some examples

milk and dairy products

calcium and magnesium

red meat

iron and zinc

seafood and vegetables

iodine

In what foods could you get water?

beverages, vegetables, fruits

Healthy eating tips

• make half your plate fruits and vegetables

• make half your grains whole grains

• move to low-fat and fat-free milk or yogurt

• vary your protein routine

• drink and eat less sodium, saturated fat, and added sugars

USDA guidelines (dietary for Americans)

• follow a healthy eating pattern across the lifespan

• focus on variety, nutrient density, and amount

• limit calories from added sugars and saturated fats and reduce sodium intake

• shift to healthier food and beverage choices

• support healthy eating patterns for all

healthy eating barriers

• what is available such as vending machine snacks

• money or transportation

• motivation to eat healthier foods

• family influence

possible solutions

• pack a healthier snack or lunch for school

• encourage your family to try a variety of healthier foods

• keep a bowl of fruit available to cut down on processed snacks with high calories

Consequences

overweight or obese puts person at a greater risk for heart diseases, diabetes, and some types of cancer.

Obesity related health concerns

• high blood pressure

• high cholesterol

• increased chance of asthma

• joint and muscle problems

• diabetes

• creating problems when sleeping

• depression and low self-esteem

Heart disease and stroke

among the leading causes of death in our country and high sodium and high fat diets are primary factors

cancer

13 types of cancer associated with obesity. Make up 40% of all cancers diagnosed.

Other issues

• eating disorders

• food allergies

• food intolerances