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Nutrition

Nutrition. The Changing American Diet. Beverages Dairy Products. The Changing American Diet. Sweeteners Meat, Poultry and Seafood. Top (3) Reasons Americans Are Overweight. Eat too many calories Eat too much fat Eat too many sweets. What are Nutrients?.

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Nutrition

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  1. Nutrition

  2. The Changing American Diet • Beverages • Dairy Products

  3. The Changing American Diet • Sweeteners • Meat, Poultry and Seafood

  4. Top (3) Reasons Americans Are Overweight • Eat too many calories • Eat too much fat • Eat too many sweets

  5. What are Nutrients? • Substances found in food that provide energy, regulate metabolism and help with growth and repair of body tissues • Essential- carbohydrates, fats, proteins, vitamins, minerals and water

  6. Fuel Nutrients The only substances the body uses to supply energy Carbs, fats and protein Also called macronutrients Regulatory Nutrients No caloric value but still necessary for proper functioning Vitamins, minerals and water Also called micronutrients More on Nutrients

  7. High nutrient density Foods with few to moderate calories and packed with nutrients Low nutrient density Foods with high calories packed with little to low nutrients Nutrient Density

  8. Which Drink Has The Highest Nutrient Density?

  9. What’s a Calorie? • Unit of measure indicating the energy value of food. • Expresses the amount of energy a person expends in physical activity

  10. Dietary Guidelines for Americans • Introduced in 1980 and are revised every 5 years • Recently revised 2005 • 5 guidelines • Focus on fruits • Vary your veggies • Get your calcium-rich foods • Make half your grains whole • Go lean with protein

  11. Old Food Guide Pyramid • The goal is to eat the specified serving size for each food group • Moderation, Variety & Balance are key!

  12. What Most Food Pyramids Look Like

  13. New Food Pyramid

  14. Nutrition Facts Label

  15. Carbohydrates • Body’s major supply of energy to the cells. Supplies energy to muscles during exercise • Provide 4 calories • 45-65% of total caloric intake per day

  16. Simple Have little nutritive value “sugars” Less than 25% of total intake Complex 20-40% of total intake Fiber Soluble- dissolve in water. Binds and excretes fats from the body Insoluble- does not easily dissolve in water. Binds to water causing softer stool Carbohydrates

  17. Fats • Stored energy for the body. Also acts as an insulator, shock absorber and cushion for vital organs. Carries fat soluble vitamins A,D,E,K • Provides 9 calories • 25-30% of total caloric intake.

  18. Saturated- do not melt at room temperature No more than 10% Unsaturated- liquid at room temperature (2) Types Monounsaturated Up to 20% Polyunsaturated Up to 10% Fats

  19. Transfatty Acid: Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life. Studies indicate that these types of fats have been linked to elevated levels of LDL (“bad”) cholesterol and lowered HDL (“good”) levels. Transfatty acids are found in margarine, crackers, cookies and spreads. The words hydrogenated or partially hydrogenated on a food label indicates that the product carries a health risk just as high as that of saturated fat. And we thought margarine was healthier for us! Trans-Fatty Acids

  20. Major Sources of Trans-Fats

  21. Protein • Builds and repairs tissues • Provides 4 calories • 10-35% of total caloric intake • Body Weight  2.2 x .8= minimum grams of protein required to listen to me lecture

  22. Essential Body cannot produce 9 essential proteins Non- Essential Can be manufactured in the body from food 11 non-essential Protein

  23. Vitamins • Organic nutrients essential for normal metabolism, growth and development • Cannot be manufactured by the body • (2) Categories • Fat Soluble • Vitamins A,D,E,K • Water Soluble • Vitamin C and B complex

  24. Minerals • Inorganic compounds • Essential to water balance, regulation of the muscles and nervous system, blood clotting and normal heart rhythm • Most popular are • Calcium • Iron • Sodium • Selenium

  25. Water • Most important nutrient • Contained in almost all foods • 8-12 eight ounce glasses/day • At 2% weight loss (within 1 day) = dehydrated • At 5%, become dizzy and disoriented

  26. Oxygen free radicals- produced when carbs and fats are broken down Attack and damage cell membranes and DNA CV disease, cancer,emphysema,cataract, Parkinson’s disease and premature aging Antioxidants prevent the absorption of free radicals before they cause damage Beta-Carotene Vitamin E Vitamin C Selenium Antioxidants

  27. Supplements are tablets, pills, capsules, liquids, or powders that contain vitamins, minerals, amino acids, herbs, or fiber that are taken to increase the intake of these nutrients As long as an individual is eating a well-balanced meal, supplements are not necessary People who may need supplements low-calorie dieters elderly who do not eat adequately strict vegetarians women of childbearing age with and inadequate intake of fruits/veggies/beans busy lifestyle Supplements

  28. Establishing A Better Diet • Total calories • Eliminating a regular can of soda reduces your energy intake by 150 calories • Fat calories • Avoid overeating fatty foods • Fat calories are more easily converted to body fat than protein and carbohydrates

  29. Establishing A Better Diet • Complex carbohydrates • Can help you achieve and maintain a healthy body weight • Provide a feeling of fullness that can keep you from overeating • No carbs w/ high fat sauces or toppings • Protein • Promotes a sense of fullness but are often high in fat

  30. Successful Eating Habits • Eat small frequent meals • Dependable & regular eating schedule • Make “decision rules” • No “off-limits” foods • Physical activity • Discourages overeating by decreasing stress • Produces positive feelings of self-worth

  31. Osteoporosis Hypertension Heart Disease Cancer Diabetes (Type II) Tooth Decay Anemia Diet & Disease

  32. Due Wed April 20 No late papers accepted Record everything you eat over 3 days 2 of the 3 days must be Friday, Saturday or Sunday Must print out analysis in Library (about 20 pages) Must have 3 Day Average Pages 2-4 pg. Double-spaced, typed paper on your analysis Nutritional Analysis

  33. Last Day to Drop Classes Friday, April 15 • “Supersize Me” video summary and opinion paper due on/before Friday, April 29. 2-4 pgs, double spaced, typed: (4) points added to final grade • Make-up classes: opportunity to make up 2 classes. Procedure must be followed for credit. Must sign in during make-up class and note “make-up”. Classes must be made up on/before Friday, April 29 • MWF 11:00-11:50 am • MWF 1:00-1:50 pm • T/TH 10:00- 11:15 am

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