Learn about nutrition

Learn about Nutrition

By: Kristina Munroe

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Learning objectives

Overview of basic needs for your nutrition and survival

Understand how food affects your body and mind

Know kitchen tools and create a meal plan

Introduction

Your health comes first!

Being in college is already so challenging that students tend to neglect their own health. In the short term, it can seem like a great way to save money by eating less, or eating non nutrient dense meals. Today, you will learn why it's necessary for your health to eat better, and how to do so!

Module 3

Module 1

Module 2

Food vs Body

The basics of nutriton

Meal Prep

Module One

Basics of Nutriton

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What is Nutrition?

Nutrition is how our bodies process food and uses it for our benefit. The nutrients in food give us energy to complete daily tasks as well as aid development starting in infancy. The most important nutrients we get from food are proteins, carbohydrates, fats, vitamins, minerals, and water!

Food Groups

The Food Pyramid

The picture displays the food group pyramid. On the bottom are our carb (bread, pasta, beans) AKA starchy food. This category gives use long-term energy! Fruits and vegetables provide us with an large variety of vitamins which can help support our organs and immune system. Proteins (meat, eggs, milk, cheese) help structure and repair our muscles and bones, and can also provide energy. Fats are another source of energy that keep control of things like blood pressure and cholesterol (hence why too much is not good).

Food Terminology

Recap!

Water: gets rid of waste and maitains body's temperature

Carbohydrates: main source of the body's energy

Protein: repair tissues, aid growth and development

Nutrient: compound found in food that helps the body function properly

Lipids: aka fats, the building blocks for cells, made into ready-to-use energy

Fiber: found in carbohydrates like wholegrains, as well as fruits and vegetables; aids in cleaning our bacteria and maintaining regular bowel movements

Vitamins: 13 essential vitamins; help with fighting infections, healing wounds, and regulating hormones

Module 1 // Quiz

Quiz 1

go!

Module 1 // Quiz

When does nutrition beging to play an important role in our lives?

Adolescence

Adulthood

Infancy

Module 1 // Quiz

Which food group should NOT be ingested in large portions

Fats/lipids

Minerals

Protein

Module 1 // Quiz

Our main, long-term source of energy is...

Fruits and vegetables

Fats

Carbs

Module 1 // Quiz

Why is water so important?

Helps our bones stay strong

Flushes out waste and regulates temperature

It just is

Module 1 // Quiz

What is fiber mainly found in?

Fruit and protein

Proteins and carbs

Carbs and fruits

Module 3

Module 1

Module 2

Food vs Body

The basics of nutriton

Meal Prep

Module Two

Food vs Body

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Homemade Meals vs Fast Food

Homemade meals are the better option when it comes to the two. At first glance, fast food is cheaper, but when you look more in-depth you realize you can spend $60 on ingredients for breakfast, lunch, and diner for a week, but $60 eating out for 2-3 days. Fast food: high in sodium, meals lacking real nutrients (mainly fillers), artificial sweeteners, does not help the immune system. Homemade meals: you control the ingredients, can create a nutrient dense meal, cater to you dietary needs, restrictions, or allergens.

Deficiency vs Surplus

Too much or too little vitamins

vs

Surplus

• A surplus/excess is known as vitamin toxicity.
• Vitamin C is a common vitamin and takes large 2,000mg doses to cause symptoms like diarrhea and nausea.
• Vitamin D in excess can cause kidney stones, confusion, extre5me thirst, and in severe cases, heart problems.

Deficiency

• Being deficient in a vitamin means you are not getting enough of it which can be dangerous.
• An iron deficiency can result in anemia which can cause weakness, tiredness, and impaired brain function.
• A calcium deficiency can cause "soft bones".

How Food Affects Mental Health

Key Ideas

Eating overly processed foods can cause inflammation which contributes to anxiety and depression

The lack of nutrients in fast food can lessen learning capabilities

Cooking your own food has a positive effect on mental health

Fast food / processed food can disrupt signals in the brain

Module 2 // Quiz

Quiz 2

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Module 2 // Quiz

Which one has an extremely high sodium level?

Fast food

Homemade food

Fast food and homemade food

Module 2 // Quiz

Soft bones can occur with

vitamin c surplus

calcium deficiency

iron surplus

Module 2 // Quiz

Having too much a of certain vitamin can be dangerous for the body. This is called...

vitamin toxicity

deficiency

anemia

Module 2 // Quiz

Food has no effect on one's mental health

true

false

Module 2 // Quiz

Which is an effect of fast food on mental health?

Creates a space to learn

increase anxiety and depression

Can be calming

Module 3

Module 1

Module 2

Food vs Body

Meal Prep

The basics of nutriton

Module Three

Meal Prep

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What is Meal Prep?

Meal prepartation, meal prep, is the act of planning and creating your meals ahead of time. You can meal prep breakfast, lucnh and diner for 5 days, which can be benefical during the school or work week. Meal prep cuts down the time per day spent making food, and cuts down the likelihood of eating fast food, but still allows for eating out. Creating a meal plan can be overwhelming but in the end, it is just creating your meals ahead of time.

Need to Know

Kitchen tools, measurements, and storing

You truly need no prior knowledge to meal prep as there are extremely easy meal ideas out there. You jsuy need to be aware of the basics. Kitchen tools: pots, pans, mixing bowls, whisks, spatulas, baking dishes, baking strays, parchment paper, foil, tupperware, measuring cups, knives/chopper Measurements: if you have a recepie and measuring cups, this part is easy! Food Storage: to keep the food fresh and prevent bacteria growth, store food in tupperware in the fridge. The rule of thumb is to not let food exceed a week in the fridge. When in doubt, put it in the freezer to extend the life span!

Meal Prep Ideas

Easy to prep meal ideas

Breakfast

Lunch

Dinner

• Overnight oats
• Breakfast burrito
• Chia pudding with berries
• Protein shake

• Shrimp alfredo pasta
• Meatballs and spaghetti
• Tacos
• Burger and fries

• Cobb salad (or any salad)
• Ceasar wrap
• Chicken teriyaki bowl
• Quesadilla

How to Meal Prep

You're almost done!

Here I have linked a great video to show the process of meal prepping! In the video, 4 meals are made for breakfast, lunch, and dinner

Module 3 // Quiz

Quiz 3

go!

Module 3 // Quiz

Meal prep is benefical because it...

It has no benefits

Let's you order fast food

Cuts down the time spent per dady making food

Module 3 // Quiz

Meal prep is short for

meal preparation

meal placement

meal preparatory

Closure // Quiz

When meal prepping it is important to have

Doordash on speed dial

no knowledge of anything

the tools to make meals

And just like that you can meal prep!

We will continue learning

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