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NUTRIENTS VS. CALORIES DIETARY GUIDELINES

NUTRIENTS VS. CALORIES DIETARY GUIDELINES. Nutrients: Carbohydrates Fats Energy Proteins (calories) Vitamins Minerals Water. Problem in U.S.: Imbalance Nutrients vs. Calories. Too many calories Not enough nutrients.

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NUTRIENTS VS. CALORIES DIETARY GUIDELINES

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  1. NUTRIENTS VS. CALORIES DIETARY GUIDELINES

  2. Nutrients: Carbohydrates Fats Energy Proteins(calories) Vitamins Minerals Water

  3. Problem in U.S.: Imbalance Nutrients vs. Calories • Too many calories • Not enough nutrients

  4. 2d Follow Dietary Guidelines Recommendations

  5. Functional Foods • Supply basic nutrients and….. • Have positive health effects • Examples: 1) beta carotene (carrots)- antioxidant 2) Soy protein (Tofu)- decreases heart disease risk 3) Omega 3 fats (fish): ditto 4) Probiotics (yogurt)- intestinal health

  6. Fruits and Veggies People who eat lots of fruits & veggies everyday: Risk cancers, cardiovascular disease, cataracts, macular degeneration

  7. Important ingredients in fruits &veggies:“Phytochemicals” • Found in fruits, veggies, whole grains, legumes (peas, beans, lentils), seeds, soy products, garlic, onion, green/black tea • Natural, protective chemicals in plants (“phyto”)

  8. 1 serving veggies = 100different phytochemicals

  9. Good “Green” Foods • Bok choy, broccoli, collard greens, dark green leafy lettuce, kale, Romaine lettuce, spinach, turnip greens, water cress, beet greens, chard, Dandelion greens • Chlorophyll gives green color

  10. Good Orange-YellowFoods • Carrots, sweet potatoes, acorn/butternut squash, apricots, mangoes, pumpkin • Rich in carotenoids (> 600 types) Beta-carotene (carrots) Lycopene= red color tomatoes

  11. Carotenoids also in green veggies: hidden by chlorophyll

  12. Other plant pigments: purple, red,pale yellow calledflavonoids • Examples: Wine, grape juice, tea, blueberries, raspberries, red cabbage, potatoes, onions, dark chocolate

  13. Phytochemicals: How they work • Some- antioxidants: protect cells/DNA from oxidative damage (heart disease, cancer) • Others stimulate enzymes: deactivate carcinogens • In intestine: block nitratescarcinogensnitrites

  14. Phytochemicals: How they work • Phytosterols: compete with cholesterol absorption- intestine: Lower blood cholesterol • Phytoestrogens(soy): Block estrogen’s effect cancer

  15. Phytochemicals: How they work • Accumulate in eyes: risk macular degeneration (blindness adults)

  16. Phytochemicals: How they work • Risk: Cataracts

  17. Recommendation: National Cancer Institute • Eat rainbow of colors: 5 differently colored fruit & veggies everyday: MIX and MATCH • “5-a-day..... the color way”

  18. Problem: most Americans eat just whitepotatoesnot darkgreen/orange- yellow foods

  19. Cook: minimum time/little liquid- vitamins/minerals destroyed by heat • Steaming, stir-frying, sautéing, microwaving, poaching

  20. Acid/Base Balance in Your Body Acidic Foods: meat, dairy products, processed foods, soft drinks, snacks Blood Acidity (lower pH) Body adjusts (homeostasis): pulls calcium from bones • Balances pH • Keeps blood more alkaline (basic) • Problem: Robbing bones of calcium

  21. Fruits and Veggies (green leafy) Alkaline conditions in body pH (normal blood pH: 7.36) Protect bones

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