Nutrition

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Nutrition

• The process by which the body takes in and uses
  food

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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

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Influences on your food choices

• Hunger
• A natural physical drive that protects you from
  starvation
• The NEED for food
• Stomach is emptywalls contractstimulate nerve
  endingssignal your brain
• Stomach is fullwalls are stretched outnerve
  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

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Nutrients

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

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Carbohydrates

• The starches and sugars present in foods
• Bodys 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

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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

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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

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High Glycemic Index

• Great for raising low blood sugar
• Simple Carbs
• Examples
• Starchy foods (potatoes)
• Refined foods (cereal)

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Low Glycemic Index

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

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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)

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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

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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

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Fiber

• An indigestible complex carbohydrate
• Cant 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 ricetry brown rice or baked
  potatoes with the skin
• Instead of white breadtry whole wheat bread
• Instead of apple juicetry a fresh apple
• Instead of sugary cerealtry oatmeal or other
  whole grain cereal

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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 cant make, have to get in
  diet essential amino acids
• 11 are made by your body non-essential amino
  acids

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Complete vs. Incomplete Proteins

• Complete proteins
• Body can use these proteins
• All 20 amino acids are present
• Incomplete proteins
• Dont have all the amino acids
• Body cant use incomplete proteins

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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

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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
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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

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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

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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

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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

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Water-soluble vitamins
Vitamin Role Food Source
C (ascorbic acid) Protects against infection, helps heal wounds, maintains blood vessels, promotes healthy teeth and gums Citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers
B1 (thiamine) Converts glucose into energy or fat, contributes to good appetite Whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germ
B2 (riboflavin) Essential for producing energy from carbohydrates, fats, and proteins helps keep skin healthy Milk, cheese, spinach, eggs, beef liver
Niacin Maintenance of all body tissues helps in energy production needed by body to utilize carbs, synthesize body fat, and for cell respiration Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, enriched and fortified grain products
B6 Essential for amino acid and carb metabolism, helps turn the amino acid into serotonin Wheat bran and wheat germ, liver, meat, whole grains, fish, vegetables
Folic acid Necessary for production of genetic material and normal red blood cells, reduces risk of birth defects Nuts and other legumes, orange juice, green vegetables
B12 Necessary for production of red blood cells and for normal growth Animal products
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Fat-soluble Vitamins
Vitamin Role Food source
A Helps maintain skin tissue, strengthen tooth enamel, promotes use of calcium, promotes cell growth, keeps eyes moist, help eyes adjust to dark, aid in cancer prevention Milk and other dairy products, green vegetables, carrots, deep orange fruits, liver
D Promotes absorption and use of calcium, essential for normal bone and tooth development Fortified milk, eggs, fortified breakfast cereal, salmon, beef, margarine produced by body with sun exposure
E Helps in oxygen transport, may slow the effects of aging, protect against destruction of red blood cells Vegetable oils, apples, peaches, nectarines, legumes, nuts, seeds, wheat germ
K Essential for blood clotting, assists in regulating blood calcium level Spinach, broccoli, eggs, liver, cabbage, tomatoes
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Minerals

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

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Minerals
Mineral Role Food Source
Calcium Building material of bones and teeth, regulation of body functions Dairy products leafy vegetables canned fish with soft, edible bones tofu
Phosphorous Combines with calcium to give rigidity to bones and teeth, essential in cell metabolism, helps maintain proper acid-base balance of blood Most dairy products, peas, beans, liver, meat, fish, poultry, eggs, broccoli, whole grains
Magnesium Enzyme activator related to carbohydrate metabolism, acid in bone growth and muscle contraction Whole grains, milk, dark green leafy vegetables, legumes, nuts
Iron Part of the blood oxygen transport system, important for use of energy in cells and resistance to infection Meat, shellfish, poultry, legumes, peanuts, dried fruits, egg yolks, liver, fortified breakfast cereal, enriched rice
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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

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Guidelines for Healthful Eating

• Important to eat a balanced diet
• (variety of foods)

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Dietary Guidelines for Americans

• A set of recommendations for healthful eating and
  active living
• Grouped into three broad areas (ABCs of good
  health)
• A Aim for Fitness
• B Build a Healthy Base
• C Choose Sensibly

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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

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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

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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
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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

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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

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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

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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 dont or cant consume milk, choose
  lactose-free products or other calcium sources
  such as fortified foods and beverages

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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

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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

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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

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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

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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

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Moderation in Fats

• Dont have to completely eliminate your favorite
  high-fat foods
• To lower your fat intake
• Instead of a hamburger and fries for lunchtry
  grilled chicken sandwich and share fries
• Instead of a potato chipstry low-salt pretzels
• Instead of a creamy chip diptry salsa
• Instead of a creamy salad dressingtry low-fat or
  fat-free dressing
• Instead of fried chicken or fishtry baked or
  broiled fish and skinless chicken

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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 mealstry water, real
  fruit juice, or skim milk
• Instead of cake for desserttry fresh fruit
• Instead of candy for snackstry grapes, raisins,
  or trail mix

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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
• Dont add extra salt when cooking
• Choose fruits and vegetablesthey contain very
  little salt

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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

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Portion Control

• 1 serving of popcorn 3 cups
• Movie Theater Medium 16 cups
• Larger Portions eat more
• Hersheys kisses experiment
• Kisses are on desk 9
• Kisses in desk drawer 6
• Kisses are 6 feet from desk 4
• More choice eat more
• MM experiment
• 7 or 10 colors of MMs while watching movie
• 10 colors 43 more than those offered 7 colors

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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

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Breakfast is Important

• When you wake up in the morning, you havent
  eaten for 10-12 hours!!!
• You need energy (food) for your brain to function!

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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

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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

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Nutrition Labeling

• A tool to use to help determine if a food meets
  your nutritional needs

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Serving size

• The size of a single serving is shown at the top
  of the nutrition facts panel
• Beware Most of the time people eat more than 1
  serving! The package most likely contains more
  than one serving size!

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Calories

• The food label must list the number of calories
  and calories from fat for every serving
• To find the total amount of calories for the
  container multiply the number of calories by
  the number of servings per container

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Daily Values

• The recommended daily amounts of a nutrient that
  are used on food labels to help people see how a
  food fits into their diet
• 10-20 a good source of that nutrient

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Total Fat

• Look for food that have a low percentage of DV
  for fat

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Trans Fat

• Can find it on the label under Trans Fat but
  not always accurate
• If it has less than .5 grams / serving can list
  it as 0 grams
• Look for it in the ingredient list
• Key words
• Hydrogenated
• Partially-hydrogenated
• Bleached

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Total Carbohydrates

• Not all carbs are bad!
• Look for foods LOW in sugar and HIGH in fiber

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Protein

• Protein is plentiful in the American Diet
  percentage of DV is not usually listed

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Vitamins and Minerals

• The vitamins and minerals are listed along with
  their DV at the bottom of the list

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Ingredient List

• Ingredient in the food are listed on the bottom
• Ingredients with the largest amounts are listed
  first
• Look for Trans Fat Key Words on this list
• Useful for people who have food allergies or try
  to limit certain types of food
• Food additives
• Substances intentionally added to food to produce
  a desired effect
• Used to enhance a foods flavor or color or
  lengthen its shelf life

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Product Labeling

• Light or Lite
• 1/3 fewer calories or ½ fat of original serving
• Free
• .5 grams or less per serving
• More
• 10 more of the DV for a vitamin, mineral,
  protein, or fiber
• Low
• 3 grams or less
• Less or Reduced
• 25 less calories or fat
• High, Rich In, or Excellent Source of
• 20 more of the DV for a vitamin, mineral,
  protein, or fiber
• Lean
• Less than 10 grams of total fat per 3 ounce
  serving

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Key Terms

• Aspartame artificial sweetener
• MSG Monosodium glutamate flavor enhancer
• Enriched a food to which nutrients have been
  added to restore some of those lost in processing
• Fortified nutrients have been added
• Pasteurized food has been heated to kill
  disease-causing organisms
• Organic food produced under certain standard
  without the use of synthetic pesticides or
  fertilizers

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Dates

• Expiration Date
• The last date you should use the product
• Freshness Date
• The last date a food is considered to be fresh
• Pack Date
• The date on which the food was packaged
• Sell-by date
• The last day the product should be sold
• You can still use the product after this date

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Food Sensitivities

• Food allergy
• A condition in which the bodys immune system
  reacts to substances in some foods
• Food intolerances
• A negative reaction to a food or part of food
  caused by a metabolic problem such as the
  inability to digest parts of certain foods or
  food components

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Food borne illnesses

• food poisoning
• 2 main bacteria
• Salmonella and E. Coli
• Causes
• Spread by an infected person
• Food from contaminated animals that has not been
  cooked thoroughly or pasteurized
• Pasteurization the process of treating a
  substance with heat to destroy or slow the growth
  of pathogens
• Common Symptoms
• Nausea, vomiting, diarrhea, and fever

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Minimizing Risks of Food Borne Illnesses

• Clean
• Wash your hands
• Avoid cross-contamination the spreading of
  bacteria or other pathogens from one food to
  another
• Separate
• Cook
• Chill