2. WHAT IS NUTRITION? WHAT IS A NUTRIENT?
• The study of how your • A nutrient is a chemical
body uses the food that 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
4. CALORIES definition:
A UNIT OF MEASURE FOR ENERGY IN FOOD
• Nutrients that have • Calories per gram
Protein 1 gram = 4 calories
Proteins Carbohydrates 1 gram = 4 calories
Carbohydrates Fat 1 gram = 9 calories
5. • Variables which
• 1. Age
• 2. Gender
• 3. Activity Level
• 4. Climate
• 5. Health
• 6. State of
6. The health eating pyramid and guidelines
• Aim for a health weight
• Be physically active each day
• Let the pyramid guide your choices
• Choose a variety of grains daily, especially
• Choose a variety of fruits and vegetables
• Keep food safe to eat
• Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat
• Choose beverages and foods to moderate
your intake of sugars
• Choose and prepare food with less salt
• If you drink alcoholic beverages do so in
7. WEIGHT AND HEALTH
Approximately 61% of American adults are considered
overweight or obese.
• Sedentary life style
• Abundance of junk food
• Higher incidence in people with
low socioeconomic status
• Higher incidence of African-American
and Latin-American women.
• High price of fruits, vegetables
and Organic whole foods.
“I’ve been dieting for a month and all I’ve lost is 31
• Low-Calorie diet – The most well know and most practiced of all the diets. It is
also the most unhealthy. Drastic weight loss in the beginning followed by a
weight again afterwards.
• High-Carbohydrate, Low-Fat Diets - Eating without caloric restriction. It
should come from fruits, vegetables, and whole grains primarily.
• High Protein, Low-Carbohydrate Diets - It will promote weight loss without
• Every and any diet needs to include lots of fruits and vegetables to be healthy.
• Drink plenty of fluid such as water or natural juices.
• Avoid sugars.
• Avoid refined and processed foods.
9. So What Works?
Guidelines For Success...
• Eat a low-fat, high
carbohydrate diet • Maintaining weight loss
• Eat breakfast every day is more difficult than
• Monitor progress • Limit intake of certain
• Get high levels of foods
physical activity, about • The key to weight
an hour a day management is to
• Eat five times/day establish eating and
activity patterns that
• Burn an average of can be sustained
10. NUTRITON-RELATED HEALTH ISSUES
• ANOREXIA NERVOSA Characterized • POSSIBLE SIGNS OF EATING
by the incessant pursuit of thinness, and
intense fear of gaining weight. DISORDER:
• Change in personality or behavior such as
more withdrawn, depressed or irritable.
• BULIMIA NERVOSA • Unusual eating habits such as stopping eating
Consists of episodes of binge eating and with family or friends, engages in vomiting or
purging. uses laxatives, diet pills, diuretics or rigorous
• BINGE-EATING DISORDER (BED) • Physical symptoms: failure to gain weight,
extreme weight change, fine, downy hair
Is a more recently described disorder that growth, skin rash and dry skin chronic fatigue
comprises binging similar to Bulimia, but and inability to think clearly.
without the purging behavior
11. I AM A WOMAN
Using nutrition to address our health issues
Top diet and nutrition tips for women
• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also
include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going
throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make
these foods the mainstay of your diet. Fiber will also help with the digestive system.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to
get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat
and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli,
kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-
based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly
dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in
bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women
lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as
lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher
risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of
calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.