Nutritious Breakfast

1. Nutritious Breakfast • Rank from most nutritious (#1) to least (#11): • Bagel (Plain) _____ • Pop Tart (Frosted Blueberry) _____ • Granola Bar (Oats n Honey) _____ • Orange Juice _____ • Oatmeal (Instant) _____ • Egg McMuffin (McDonalds) _____ • BK Croissan’wich (Sausage) _____ • Toast (Honey Wheat) _____ • Waffles (2 Eggos) _____ • Cereal (Honey Nut Cheerios) _____ • Donut (Glazed) _____

2. Six essential nutrients: 2. Carbohydrates: Complex & Simple 3. Fat: Saturated & Unsaturated Transfatty Acids Omega 3 & 6 Protein: Chapter 3: Nutrition “You Are What You Eat”

3. Nutrition for Wellness U.S. diet too high in calories, sugar, saturated fat, trans fat, sodium Too low in grains, fruits, vegetables Diet and nutrition play a role in the development and progression of heart disease, cancer, obesity, diabetes, and osteoporosis

4. Nutrients Nutrient density is a measure of the amount of nutrients and calories in various foods Calorie is the amount of heat necessary to raise the temperature of water 1 degree Centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity

5. 6 Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals Water

6. MyPyramid: Steps to a healthier you

7. Carbohydrates • Major source of energy (4 calories/gram) • Regulate fat and metabolize protein • Major sources are breads, cereals, fruits, vegetables, milk/dairy products • Two types: • Simple  • Complex 

8. Simple Carbohydrates  Often called “sugars,” which have little nutritional value Examples are candy, soda, cookies, and cakes Lots of “empty calories” – low in nutrition

9. Complex Carbohydrates  Starch is found in whole grain breads & cereals, seeds, corn, nuts, potatoes, and legumes Grains are the richest source of starch and should supply most of the energy in a healthful diet

10. Fiber Form of complex carbohydrate Eat more fruits, vegetables, legumes, whole grains, and whole-grain cereals to increase dietary fiber Increasing fiber intake to 30 g/day significantly reduces heart attacks, colon cancer, beast cancer, diabetes, and diverticulitis

11. Fiber Lack of fiber has been linked to Cardiovascular disease Cancer Constipation Diverticulitis Hemorrhoids Gallbladder disease Obesity

12. High-fiber foods are essential in a healthy diet Age 50 and under Women = 25 g/day Men = 38 g/day Current average daily U.S. intake About 15 g/day

14. Behavior Modification Planning: Tips to Increase Fiber in Your Diet

15. Fat Also called lipids Source of energy (9 calories/gram) Stored energy Insulator for body heat preservation Shock absorption Supplies essential fatty acids Carries fat-soluble vitamins (A, D, E, K) Saturated  & Unsaturated 

16. Unsaturated Fats Usually liquid at room temperature Help lower blood cholesterol Monounsaturated fats (MUFAS) are found in olive, canola, peanut, sesame oils, avocados, cashews, and peanuts Polyunsaturated fats (PUFAS) are found in corn, cottonseed, safflower, walnut, sunflower, soybean oils, and fish, almonds, pecans

17. Trans Fatty Acids  Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life Margarine and spreads, shortening, some nut butters, crackers, cookies, dairy products, meats, processed foods, and fast foods These products carry a health risk greater than saturated fat

18. Polyunsaturated Omega Fatty Acids  Omega-3 fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides Omega-6 fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils

19. Polyunsaturated Omega Fatty Acids Omega-3 fatty acids decrease cholesterol, triglycerides, inflammation, blood clots, abnormal heart rhythms, high blood pressure Decrease risk of heart attack, stroke, Alzheimer’s, dementia, joint degeneration Sources of omega-3 fatty acids include fresh or frozen fish, flaxseeds, canola oil, walnuts, wheat germ, green leafy vegetables

20. Fat content of selected foods

21. Proteins Build and repair tissue Necessary for normal functioning Help maintain normal body fluid balance Source of energy (4 calories/gram) if carbohydrate is insufficient Sources are meats and alternatives, milk, and other dairy products Excess proteins can be converted to glucose or fat, or excreted in urine

22. Recommended Daily Protein Intake In general, athletes do not require a special diet or supplementation Even in strength training and body building, protein in excess of 20% of daily energy intake is not needed

23. Caloric value of food (fuel nutrients)

24. The American Diet Academy of Sciences created guidelines for a well-balanced diet The ranges allow for flexibility in planning diets for individual health and physical activity needs The source of fat calories is critical

25. Nutrition Assignment Keep a written log of everything you eat and drink for 1 typical day. Record how much you eat/drink. Extra Credit: Keep a log of 2nd day too!

26. Six essential nutrients: Carbohydrates: Complex & Simple 3. Fat: Saturated & Unsaturated Transfatty Acids Omega 3 & 6 Protein: Chapter 3: Nutrition “You Are What You Eat”

27. 1. Vitamins: Antioxidants 2. Minerals: 3. Water: Chapter 3: Nutrition “You Are What You Eat”

28. Vitamins Organic nutrients essential for normal metabolism, growth, and development Classified according to solubility Fat soluble (A, D, E, and K) Water soluble (B complex and C) Most vitamins must be obtained through diet

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31. Vitamin D Research suggests vitamin D has anti-cancer properties, decreases inflammation, strengthens the immune system, controls blood pressure, helps maintain muscular strength, may help deter diabetes and fight depression Required for calcium absorption

32. Vitamin D Good sources are salmon, mackerel, tuna, sardines, fortified milk, yogurt, orange juice, and cereals

33. Vitamin D Sunshine is the best source UV rays lead to the production of vitamin D3 which is transformed by the liver and kidneys into vitamin D Strive for daily “safe sun” exposure, or 15 minutes of unprotected sun on the face, arms, hands between 10 a.m. and 4 p.m. a few times a week

35. Antioxidants Vitamin C Vitamin E Beta-carotene Selenium Fight cancer & free radicals – block formation of tumors! Textbook: page 89 “Super Foods” (Fruits & Veggies)

36. Top antioxidant foods Fruits and vegetables are the richest sources of antioxidants and phytonutrients

37. Behavior Modification Planning: “Super” Foods

39. Calcium RDA for calcium is 1,000-1,300 mg per day RDA can be met by a diet high in calcium-rich foods

40. Water The most important nutrient – involved in every body process! About 60% of body weight Temperature regulation, lubricates joints, shock absorber

41. Food Label with U.S. Recommended Daily Values

42. Achieving a Balanced Diet Eat a diet with ample fruits and vegetables Milk and milk products (low-fat/nonfat) decrease low bone mass, provide potassium, vitamin D, protein, and may help manage weight Meats and beans group provides protein, B vitamins, vitamin E, iron, zinc, magnesium Avoid oils with trans fats and saturated fat

43. Most fruits and vegetables contain large amounts of cancer-preventing phytonutrients

44. Behavior Modification Planning: Guidelines for a Healthy Diet

45. 1. Vitamins: Antioxidants 2. Minerals: 3. Water: Chapter 3: Nutrition “You Are What You Eat”

46. Go to www.mypyramidtracker.gov Complete blue handout Attach copies of reports Nutrition Assignment