Nutrition

1. Nutrition The process by which the body takes in and uses food

2. Words to Know • Calories – kcal – kilocalories – the units of heat that measure the energy used by the body and the energy that foods supply to the body • Food is the fuel that runs your body • Think… kcal = energy • Nutrients – substances in food that your body needs to grow, to repair itself, and to supply you with energy

3. Influences on your food choices • Hunger • A natural physical drive that protects you from starvation • The NEED for food • Stomach is empty…walls contract…stimulate nerve endings…signal your brain • Stomach is full…walls are stretched out…nerve endings are not stimulated • Appetite • A desire, rather than a need, to eat • The WANT for food • Influences • Emotions • Environment • Family, friends, and peers; culture and ethnic background: convenience and cost; sight and smell of food; advertising

4. Nutrients • 6 Essential Nutrients • Carbohydrates • Fats • Protein • Vitamins • Minerals • Water

5. Carbohydrates • The starches and sugars present in foods • Body’s main/preferred source of energy • Make up most of what you eat – 55-60% • Made up of carbon, oxygen, and hydrogen • Carbs = 4 kcal/gram

6. Simple vs. Complex Carbs • Simple • Sugars (fructose, lactose, sucrose) • Broken down quickly • Complex • Many glucose units linked together • Starches and fiber • Found in whole grains • Focus on eating more complex carbs • More nutritional value – may also contain vitamins, minerals, and fiber

7. Good Carbs vs. Bad Carbs • What is glycemic index? • Rating carbohydrated based on how quickly they raise blood glucose levels • High GI = 70 or more • Medium GI = 56-69 • Low GI = 55 or less

8. High Glycemic Index • Great for raising low blood sugar • Simple Carbs • Examples • Starchy foods (potatoes) • Refined foods (cereal)

9. Low Glycemic Index • Helps stabilize blood sugar levels for a longer period of time • Complex carbs • Examples • Non-starchy vegetables • Fruits • Legumes

10. How does GI affect me? • Minimize high GI foods that are also high in Calories (baked goods, refined cereals) • Low nutrient density but lots of Calories • Go for fiber! • Trade french bread (90) or bagels (72) for 100% stoneground wheat bread (53) • Trade pretzels (83) for popcorn (55) • Choose Whole Grains • Trade vanilla wafers (77) for oatmeal cookies (55) • Trade rice chex (89) for special K (54)

11. Making Simple Carb Choices Less “Complex” • Avoid highly processed, refined foods • Get as close to the real food in nature as you can • Fresh apples instead of apple juice

12. Role of Carbohydrates • Your body turns carbs into glucose (blood sugar) – quick (1st) source of energy • Glucose that is not used is stored as glycogen (in muscles and liver) – 2nd source of energy • When glycogen stores are full, excess cars are stored as fat

13. Fiber • An indigestible complex carbohydrate • Can’t be digested • Helps move waste through the digestive system • Aim for 20 to 35 grams of fiber daily • To increase your intake of fiber… • Instead of white rice…try brown rice or baked potatoes with the skin • Instead of white bread…try whole wheat bread • Instead of apple juice…try a fresh apple • Instead of sugary cereal…try oatmeal or other whole grain cereal

14. Protein • Nutrients that help build and maintain body cells and tissues • 4 kcal/gram • Made up of amino acids • 20 total amino acids • 9 of these your body can’t make, have to get in diet – essential amino acids • 11 are made by your body – non-essential amino acids

15. Complete vs. Incomplete Proteins • Complete proteins • Body can use these proteins • All 20 amino acids are present • Incomplete proteins • Don’t have all the amino acids • Body can’t use incomplete proteins

16. Role of Proteins • Builds new cells • Replaces damaged or worn-out cells • Body uses proteins to make enzymes, hormones, and antibodies • Enzymes – control the rate of chemical reactions in your cells • Hormones – regulate the activities of different cells • Antibodies – identify and destroy disease-causing organisms • Supply the body with energy • After carbohydrate sources (glucose and glycogen) are used

17. Fats • Type of lipid – a fatty substance that does not dissolve in water • 9 kcal/gram • Made up of chains of fatty acids saturated unsaturated

18. Types of Fats • Saturated fatty acid • Solid at room temperature • Animal sources • Associated with increased risk of heart disease • Unsaturated fatty acid • Liquid at room temperature • Plant sources • Associated with reduced risk of heart disease • Two types of unsaturated fats • Monounsaturated – one unsaturated bond – liquid at room temperature, but solidify when refrigerated (canola oil and olive oil) • Polyunsaturated – more than one unsaturated bond – liquid both at room temperature and when refrigerated (corn oil) • Trans fat • Unsaturated fat made solid by chemically altering • by adding a hydrogen

19. Role of Fats • Concentrated form of energy • Transport vitamins A,D,E, and K in your blood • Sources of linoleic acid – essential fatty acid that is needed for growth and healthy skin • Add flavor and texture to food • Foods high in fat tend to be high in Calories

20. Role of Cholesterol • Waxy lipid-like substance that circulates in blood • Uses small amounts – make cell membranes and nerve tissues, produce many hormones – vitamin D and bile (helps digest fats • Types • HDL – High Density Lipoprotein • Carried cholesterol back to the liver where it is removed from the blood – “good cholesterol” • LDL – Low Density Lipoprotein • Brings cholesterol into the cell bodies – “bad cholesterol” • High intake of saturated fats is linked to increased cholesterol production • Dietary cholesterol – only found in animal products

21. Vitamins • Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients • Two types • Water-soluble – dissolve in water, pass easily through blood system • Fat-soluble – absorbed, stored, and transported in fat • Excess build-up can be toxic

22. Water-soluble vitamins

23. Fat-soluble Vitamins

24. Minerals • Substances that the body cannot manufacture but are needed for forming healthy bones and teeth and for regulating many vital body processes

25. Minerals

26. Water • 60% of body is water • Vital to every body function • Transports other nutrients to and carries wastes from cells • Lubricates your joints and mucous membranes • Enables you to swallow and digest food, absorb nutrients, and eliminate wastes • Regulates body temperature (sweat) • Aim for 8 glasses a day

27. Guidelines for Healthful Eating Important to eat a balanced diet (variety of foods)

28. Dietary Guidelines for Americans • A set of recommendations for healthful eating and active living • Grouped into three broad areas (ABC’s of good health) • A: Aim for Fitness • B: Build a Healthy Base • C: Choose Sensibly

29. A: Aim for Fitness • Aim for a healthy weight • Helps you look and feel good • Lowers chance of non-communicable (lifestyle) disease • Be physically active each day • Physically activity leads to physical fitness • Try to include at least 60 minutes of moderate physical activity each day

30. B: Build a Healthy Base • Base of this food plan is the food guide pyramid • Make your food choices carefully • Choose a variety of grain products, especially whole grains • Choose a variety of fruits and vegetables daily • Keep food safe to eat

31. Focus on fruits Vary your veggies Know the limits on fats, sugars, and salts Get your calcium-rich foods Go lean with protein Make ½ of your grains whole Grains Vegetables Fruits Protein Dairy

32. Grains “Make ½ of your grains whole” • Eat 6 oz everyday • Eat at least 3 oz of whole grain cereals, breads, crackers, rice, or pasta every day • 1 oz = 1 slice of bread, 1 cup cereal, ½ cup cooked rice or pasta

33. Vegetables “Vary your veggies” • Eat 2 ½ cups every day • Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens • Eat more orange vegetables like carrots and sweet potatoes • Eat more dry beans and peas like pinto beans, kidney beans, and lentils

34. Fruits “focus on fruits” • Eat 2 cups every day • Eat a variety of fruit • Choose fresh, frozen, canned, or dried fruit • Go easy on fruit juices

35. Milk “Get your calcium-rich foods” • Get 3 cups every day • Go low-fat or fat-free when you choose milk, yogurt, and other milk products • If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages

36. Meat and Beans “Go lean with protein” • Eat 5 ½ oz every day • Choose low-fat or lean meats and poultry • Bake it, broil it, or grill is • Vary your protein routine – choose more fish, beans, peas, nuts, and seeds

37. Know the limits on fats, sugars, and salt • Make most of your fat sources from fish, nuts, and vegetable oils • Limit solid fats like butter, margarine, shortening and lard, as well as food that contains these • Check the nutrition facts label to keep saturated fats, trans fats and sodium low • Choose food and beverages low in added sugars. Added sugars contribute to calories with few, if any nutrients

38. Find your balance between food and physical activity • Stay within your daily calorie needs • Be physically active for at least 30 minutes most days of the week • 60 minutes of daily physical activity may be needed to prevent weight gain • To sustain weight loss – 60-90 minutes of physical activity daily • Children and teenagers need at least 60 minutes of daily physical activity

39. Serving sizes • Grains • 1 slice of bread • ½ bagel = yo-yo or hockey puck • ½ cup cooked rice = cupcake wrapper • ½ cup dry pasta = circumference of a nickel • CD = pancake • Fruit/vegetable • Tennis ball • ½ cup • ¾ cup fruit juice • ¼ cup dried fruit = golf ball • Protein • 3 oz of meat = deck of cards • Dairy • 1 oz cheese = 4 dice • Fat • 1 teaspoon = tip of thumb

40. C: Choose Sensibly • Choosing a diet low in saturated fat and cholesterol and moderate in total fat • Choose beverages and foods to moderate your intake of sugars • Choosing and preparing foods with less salt

41. Moderation in Fats • Don’t have to completely eliminate your favorite high-fat foods • To lower your fat intake… • Instead of a hamburger and fries for lunch…try grilled chicken sandwich and share fries • Instead of a potato chips…try low-salt pretzels • Instead of a creamy chip dip…try salsa • Instead of a creamy salad dressing…try low-fat or fat-free dressing • Instead of fried chicken or fish…try baked or broiled fish and skinless chicken

42. Moderation in Sugar • Learn to identify added sugars by the ingredient list • Corn syrup, honey, and molasses, ingredients ending in –ose • Balance high sugar foods with less added sugars • Choose fresh fruits or canned fruits instead of fruit juice • To lower your sugar intake… • Instead of soda with your meals…try water, real fruit juice, or skim milk • Instead of cake for dessert…try fresh fruit • Instead of candy for snacks…try grapes, raisins, or trail mix

43. Moderation in Salt • Look for Sodium levels in Nutrition Label • Season food with herbs and spices instead of salt • Taste foods before you salt them • Don’t add extra salt when cooking • Choose fruits and vegetables…they contain very little salt

44. Healthful Eating Patterns • Key words to remember • Variety • Moderation (Portion control) • Balance • Junk food is only a problem if it makes up a large portion of your diet

45. Portion Control • 1 serving of popcorn = 3 cups • Movie Theater Medium = 16 cups • Larger Portions = eat more • Hershey’s kisses experiment • Kisses are on desk = 9 • Kisses in desk drawer = 6 • Kisses are 6 feet from desk = 4 • More choice = eat more • M&M experiment • 7 or 10 colors of M&Ms while watching movie • 10 colors = 43% more than those offered 7 colors

46. Junk Food • What makes food junk? • The key to whether a food is a healthy food or junk food is how many nutrients it provides relative to how many calories it contains • Nutrient density – a measure of the nutrients in a food compared with the energy the food provides • “Empty Calories” • A food that provides few nutrients and lots of calories • Ex) candy bar

47. Breakfast is Important • When you wake up in the morning, you haven’t eaten for 10-12 hours!!! • You need energy (food) for your brain to function!

48. Nutritious Snacks • Snacking is not a “bad habit” • When done right, it increases your nutrient intake and helps you maintain a healthy weight. • Examples • Air-popped popcorn (plain) • Fruit • ½ bagel • Pretzels • Raw vegetables • Yogurt

49. Nutritious Snacks • To add protein • Hard-boiled egg, pieces of cheese, chunks of tuna, lunch meat • To add vitamin C • Berries, melon, tomatoes, citrus fruits, raw pineapple, nectarines • To add vitamin A • Carrots, raw broccoli, green peppers, dark green vegetables, yellow fruits and vegetables • To add calcium • Low-fat dairy products, cottage cheese • To add B vitamins and minerals • Whole grain or enriched breads and cereals, dairy products, nuts, raisins

50. Nutrition Labeling A tool to use to help determine if a food meets your nutritional needs