Nutrition - Protein, Carbohydrates and Fat

1. Nutrition - Protein, Carbohydrates and Fat Topic 1

2. Nutrition – is it important? • Leading cause of death in United States - Heart Disease • Over 630,00 per year • One main factor – nutrition such as diets high in saturated fat • Second leading cause of death - Cancer • Nearly 560,000 per year • One main factor – nutrition such as excessive alcohol intake • Third leading cause of death - Stroke • Over 135,000 per year • One main factor – nutrition such as diets high in sodium and saturated fat • Sixth leading cause of death - Diabetes • Over 70,000 per year • One main factor – nutrition such as diets high in saturated fat, sodium, and refined sugars • Number of deaths per year with a direct link to nutrition, • 1,395,000 Diseases can be prevented or lessened with good nutrition

3. What is Nutrition? • Nutrition is the process by which humans take in and use food in their bodies • Food can be used to help prevent or improve diseases, conditions or problems

4. Food Breakdown • Food – broken down into ‘macronutrients’ and ‘micronutrients’ • Macronutrients - need in large quantities and provide calories • Protein, fat and carbohydrates • Calories are a measure of the energy food provides for the body • Micronutrients – need in small quantities • All vitamins and minerals • Regulates body processes

5. Macronutrients – Protein • Protein • Builds and repairs muscles • Makes hair and skin • Fights against infections • Supplies energy to the body • Protein ~25% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day • Sample Calculation

6. Sample Calculation • 1800 Calories (sedentary men, active women) • ~25% Protein • 1800 x .25 (or 25%) = 450 calories • 450 calories divided by 4 (number of calories per gram of protein) • OR 450/4 = 112.5 grams of protein each day • Summary – Approximately 110 grams of protein each day

7. Foods with Protein • Meat and meat alternatives • Examples: • Beef, chicken, pork lamb and wild game • Fish, scallops and shrimp • Beans and dried peas, lentils • Eggs, nuts and tofu • Milk and milk products • Examples include milk, cottage cheese and yogurt • Limited amounts of protein in bread and starch foods, vegetables and fruits • See handout for more complete listing and amounts

8. Macronutrients – Carbohydrates • Carbohydrates • Provides energy for daily activities • Helps mental function • Needed for heart to beat, muscles to move and lungs to breathe • Carbohydrates ~50% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day • Sample Calculation

9. Sample Calculation • 1800 Calories (sedentary men, active women) • ~50% Carbohydrates each day • 1800 x .5 (or 50%) = 900 calories • 900 calories divided by 4 (number of calories per gram of carbohydrate) • OR 900/4 = 225 grams of carbohydrates each day • Summary - Approximately 225 grams of carbohydrates each day

10. Foods with Carbohydrates • Bread, grain and cereal • Examples • Bread, tortillas, cereal • Potatoes, corn and starchy vegetables • Rice, beans and nuts • Fruits and vegetables • Limited amounts found in meat and meat alternatives, and fats and oils • See handout for a recommended list of carbohydrates

11. Macronutrients – Fat • Fat • Provides insulation to the body • Helps store fat-soluble vitamins • Protects the heart, kidneys, and liver • Supplies energy to the body • Fat ~25% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day • Sample Calculation

12. Sample Calculation • 1800 Calories (sedentary men, active women) • ~25% Fat • 1800 x .25 (or 25%) = 450 calories • 450 calories divided by 9 (number of calories per gram of fat) • OR 450/9 = 50 grams of fat each day • Summary – Approximately 50 grams of fat each day

13. Foods with Fat • Fats and oils • Examples • Butter and margarine, lard • Oils such as olive, canola, peanut, safflower, etc. • Milk and dairy products, and some meat and meat alternative foods • Examples include whole and 2% milk, regular yogurt and cottage cheese (not reduced fat), fatty cuts of meat (filet mignon, dark meat chicken, etc.) • Limited amounts found in vegetables and fruit • See handout for recommended fats to consume

14. How Many Macronutrients are in My Food? • Reading labels • Reference books such as Calorie King • Internet resources such as www.mypyramid.gov and www.nal.usda.gov/fnic/foodcomp/search/

15. Micronutrients – small amounts • Vitamins: A, B, C, D, E and K • Needed for healthy teeth and skin (vitamin A) • Converts carbohydrates into energy (B1-thiamin) • Maintenance of normal brain function (B-6 pyridoxine) • Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. • Builds strong bones and teeth (calcium) • Formation and repair of muscles (magnesium) • Maintenance of blood sugar levels (chromium)

16. How Many Micronutrients are in My Food? • Reading labels • Reference books • Internet resources such as www.mypyramid.gov and www.nal.usda.gov/fnic/foodcomp/search/

17. How Many Micronutrients do I need? • Individual to each person based on • Sex • Age • Disease state • Pregnant or lactating • Dietary Reference Intakes can be found at www.fnic.nal.usda.gov

18. Example of DRI Table

19. Bringing it all Together • Macronutrients and micronutrients are found together in most foods • Balance of both makes a nutrient dense food • Examples: • Banana- Carbohydrate and potassium • Oatmeal- Carbohydrate, folate, and B vitamins • Salmon- Protein, fat and vitamins D and E • Avocado- Fat, B vitamins, vitamins E and K • Broccoli- Carbohydrate, vitamin A and C

20. Techniques to use in the Real World • Plate Method • ½ of plate of foods with carbohydrate • Rice, breads, pasta, fruits, vegetables etc • ¼ of plate of foods with protein • Salmon, beans etc • ¼ of plate or less of foods with fat • Dressings, sauces etc • Calculations

21. Snacks Count Too! • Snacks should be included in your total carbohydrate, fat and protein daily percentages • 1 – 2 each day • ~150 calories each • Examples: • Low fat yogurt and granola (1 cup) • Air popped popcorn, unbuttered (2 cups) • Apples and peanut butter • Handout for snack options

22. Practice Makes Perfect • Calculate YOUR numbers for daily protein, carbohydrates and fat • ~2200 calories for active men and very active women • ~1800 calories for sedentary men and active women • ~1500 calories for sedentary women • Split into groups based on daily calorie levels • Come up with a one day sample menu with ~25% Protein, ~25% Fat and ~50% Carbohydrates. Don’t Forget to Include Snacks!

23. Sample Menu Breakfast: • Hot Cereal w/ Blueberries • Scrambled Egg Snack: • Apple Slices w/ Peanut Butter Lunch: • Turkey Sandwich on Wheat w/ LTO & Mayo • Grapes Snack: • Yogurt w/ Granola Dinner: • Salmon w/ Brown Rice and Green Beans Dessert: • Strawberries w/ Cool Whip

24. Discussion • Thoughts? • Questions?

25. Reference Materials • Mayo Clinic - http://www.mayoclinic.com/ • American Dietetic Association – http://www.eatright.org/ • MyPyramid - http://www.mypyramid.gov/ • American Heart Association - http://www.heart.org/HEARTORG/ • American Diabetes Association - http://www.diabetes.org/ • Center for Science in the Public Interest - http://www.cspinet.org/ • USDA National Nutrient Database for Standard Reference - http://www.nal.usda.gov/fnic/foodcomp/search/