NUTRITION, HERBS HW2022 Basic Fundamentals

AND SUPPLEMENTS to Living a Healthy Lifestyle

FOR HEALTH Ryan Sullivan

 INTRODUCTION

•Knowing the difference between Whole

foods, processed and ultra-processed, and
what a healthy plate of food looks like with
help children and young adults understand
healthy eating.
•This lecture will cover some basic nutrition
and information on vitamins and
supplements.
•Included are three handouts to help inform
the class on healthy eating.
 AGENDA
Introduction to Nutrition
• Nutrition
• Go over Myplate.gov handouts
“Start Simple”
“USDA Dine Out Take Out”
“USDA Cut Back on Added Sugars”

Discuss Vitamins

Discuss Supplements

Questions and Comments?

 Questions that will be answered are:

What is nutrition:

What is a whole food?

INTRODUCTION
TO NUTRITION What is a processed food?

What is ultra-processed food?

Foods that may improve your immune system.

 NUTRITION
Nutrition is the study of food and how it affects our
bodies.
• -Foods we eat can be catergoized as whole food,
processed and ultra-processed.
• - Whole foods- one ingredient food ( Apple, Banana,
Chicken, Broccoli, Potato)
• - Processed Foods- Foods with five or more
ingredients (not horrible to consume, but whole foods
should be prioritized, example deli meats, packaged
goods )
• -Ultra-processed foods- Foods with lots of ingredients
and taste very good, but are unhealthy for you if you
eat a lot of them. Have high sugar, carbohydrate and
fat content. (pizza, cereal, candy, donuts, french
fries)
 NUTRITION
CONTIUED

Foods that can increase your

immunity:
• Berries
• Citrus Fruits (Oranges, clementines)
• Vegtables (Bell peppers, Broccoli)
• Oats (whole grains)
• Dairy (Milk, Yogurt)
• When trying to find foods that will improve
your immune system look for foods with
high vitamin C, D and E content. These This Photo by Unknown Author is licensed under CC BY
vitamins play a major role In our bodies
ability to fight infection.
 What is a Vitamin?
• A vitamin is an organic substance that is either water soluble or fat
soluble (The Nutrition Source, 2022).

Some Vitamins for a healthy immune system

• Vitamin A- Fat soluable helps fight disease, found in
SOME carrots, eggs
IMPORTANT • Vitamin C. Water soluble, Immune system, wound
VITAMINS FOR healing Citrus fruits.
HEALTH • Vitamin D- Fat soluble, immune function, and
mental health Sun, Dairy
• Vitamin E- Antioxidant Fat soluble found in
avocados, asparagus, peanuts
 HERBS AND SPICES WITH BENEFITS

This Photo by Unknown Author is licensed under CC BY-NC

This Photo by Unknown Author is licensed under CC BY-NC
• Garlic- can boost immunity
• Ginger- helps with stomach pain and digestion
• Cinnamon- can help manage blood sugars.
Spices
Turmeric- anti- inflammation
• Honey- Can be used as a cough suppresent. Tastes great on
Sandwiches or by itself.
• Salt- Important electrolyte needed for most bodily
This Photo by Unknown Author is licensed under CC BY-SA
functions. Salt helps the body stay hydrated.
• Black Pepper- can help with digestion and improve
bioavailability of foods (how much nutrtients you absorb)
 SUPPLEMENTS THAT ARE NOT
A WASTE OF MONEY

• What is a supplement?
• Multi-Vitamin or Greens Drink ( Used to ensure you get all the
This Photo by Unknown Author is licensed under CC BY-SA-NC vitamins and minerals required to be healthy that may be
missing from the foods you eat)

• Creatine Monohydrate- Most studied sports supplement helps

with increasing muscle mass, but has also been shown to help
improve cognative ability (Examine.com, 2022)
• Fish Oil (liquid or capsuels) Heart, and brain health.
• Protein Powder (whey, casein) Can be used to ensure people
This Photo by Unknown Author is licensed under CC BY get enough protein in their diet.
 QUESTIONS?

This Photo by Unknown Author is licensed under CC BY-NC

 REFERENCES

• Center for Food Safety and Applied Nutrition. (n.d.). How to understand and use the nutrition facts label. U.S. Food

and Drug Administration.

https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label

• Examine.com. (2022, September 28). Creatine health benefits, dosage, safety, side-effects, and more: Supplements.

Examine. https://examine.com/supplements/creatine/

• Goodson, A. (2018, July 4). Why turmeric and black pepper is a powerful combination. Healthline. Retrieved

November 15, 2022, from

https://www.healthline.com/nutrition/turmeric-and-black-pepper#:~:text=Black%20pepper%20increases%20the%20abs

orption,pain%20relief%2C%20and%20reduce%20appetite

.
 REFERNCES CONTIUNED

• Oliveira, P. G., Sousa, J. M., Assunção, D. G., Araujo, E. K., Bezerra, D. S., Dametto, J. F., & Ribeiro, K. D. (2022).

Impacts of Consumption of Ultra-Processed Foods on the Maternal-Child Health: A Systematic Review. Frontiers in

Nutrition. https://doi.org/10.3389/fnut.2022.821657

• Print materials. MyPlate. (n.d.). Retrieved November 15, 2022, from

https://www.myplate.gov/resources/print-materials?f%5B0%5D=audience%3A1138&items_per_page=12&sort_bef_co

mbine=title_ASC&sort_by=title&sort_order=ASC&page=1

• Samarghandian, S., Farkhondeh, T., & Samini, F. (2017). Honey and Health: A Review of Recent Clinical

Research. Pharmacognosy Research, 9(2), 1–7. https://doi-org.libauth.purdueglobal.edu/10.4103/0974-8490.204647

 REFERNCES CONTINUED

• Schend, J. (2020, April 30). What to eat and drink to boost your immune system. Healthline. Retrieved November 15,
2022, from https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#broccoli

• U.S. Department of Agriculture. (2020, December). Current dietary guidelines. Dietary Guidelines for Americans,
2020-2025 and Online Materials | Dietary Guidelines for Americans.
https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials
• Vitamins and minerals. The Nutrition Source. (2022, September 15).
https://www.hsph.harvard.edu/nutritionsource/vitamins/