Nutrition Equals Life

1. Eating Great in ’08Basic Nutrition WorkshopPart 1Judy Rigsbyjrigsby@oru.eduUngerland Chiropractic Clinic7718 E. 91st St. Suite 100Tulsa, OK 74133918-743-2555

2. Nutrition Equals Life • Science of how the body uses food • Need food and water to live • Need good food to live well • If you don’t eat and drink, you will die • If you don’t eat and drink nutritious food and beverages: • Your bones may bend or break (calcium) • Your gums may bleed (Vitamin C) • Your blood may not carry oxygen to every cell (iron)

3. Reasons to Eat • Consider the reasons you eat. • Do you eat because • it is mealtime? • stress sends you to food for comfort? • you are in a social situation? • you are alone? • Of all the reasons, only one is a reliable guide – hunger

4. Eat to Live Hunger signals that the body’s fuel supply is low. Signs which might indicate too much focus on food Choosing food based on lots of rules Feeling guilty when rules are broken Planning events around food Taking health risks to eat certain food Sneaking or hiding food Daydreaming about food

5. Summary: • Eat nutrient-dense foods within caloric needs • Maintain a healthy weight • Be physically active on most days • Encourage certain food groups • Choose healthy carbohydrates • Get less sodium and more potassium • Limit alcoholic beverages • Keep your food safe Dietary Guidelines Website

6. Build, maintain, repair tissues Empower cells to send messages, making it possible to Breathe Move Eliminate waste Think See Hear Smell Taste Macronutrients Carbohydrates Proteins Fats Water Micronutrients Vitamins Minerals Nutrients for Healthy Eating

7. Cannot be manufactured in the body Linked to specific deficiency diseases Phytochemicals Phytoestrogens 60-20-20 Rule Essential Nutrients and More…

8. Calories Are Fuel • Food (calories in food) is the fuel • 3 sources of food calories • Carbohydrates – 1 gram = 4 calories • 55-65 percent of your daily calories • Protein – 1 gram = 4 calories • 15-20 percent of your daily calories • Fats – 1 gram = 9 calories • No more than 30 percent of your daily calories

9. Guidelines for Healthy Eating • Eat a wide variety of food • Choose food lower in fat, saturated fat, and cholesterol • Limit sodium intake • Eat a minimum of 3 to 4 servings of vegetables and 2 to 3 servings of fruit every day • Eat 6 or more servings of complex carbohydrates, such as breads, cereals, or grains each day • Drink a minimum of 64 ounces of water daily

10. Variety for Balance • 10 – 15 new food products every day • Variety is necessary in our food choices • Consult nutrition or food labels How to Read Nutrition Labels, Part 1 How to Read Nutrition Labels, Part 2

11. Nutrition Facts Serving Size ½ cup (114g) Servings Per Container 4 Amount Per Serving____________ Calories 90 Calories from Fat 30 __________________% Daily Value Total Fat 3 g 5 % Saturated Fat 0g 0 % Cholesterol 0 mg 0 % Sodium 300 mg 13% Total Carbohydrate 13 g 4 % Dietary Fiber 3 g 12 % Sugars 3 g Protein 3 g Vitamin A 80 %  Vitamin C 60 % Calcium 4 %  Iron 4 %_____ *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs._______________________________ _______ Calories 2,000 2,500__ Total Fat Less Than 65 g 80 g Sat Fat Less Than 20 g 25 g Cholesterol Less Than 300 mg 300 mg Sodium Less Than 2,400 mg 2,400mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g___ Calories Per Gram: Fat 9  Carbohydrate 4  Protein 4 Portion Amount Recommended If you eat 2 servings, double the calories Sugars include natural and processed form Wide spread between calories and calories from fat % Daily Values based on 2,000 calorie per day intake Good rule of thumb is 3 grams of fat or less for every 100 calories Vitamin and mineral content per serving Reference list for daily values information Basic calorie information Food Labels

12. Review Quiz • Eat a wide _______ of food. • Choose food lower in _____ _____, _______ ____, and ___________. • Less than 30 percent of your total caloric intake should come from __________. • Limit __________ intake. • Eat a minimum of 3 to 4 servings of ______ and 2 to 3 servings of __________. • Eat _________ or more servings of breads, cereals, or grains. • Drink a minimum of _______ ounces of water daily.

13. Macro Nutrients • Carbohydrates – Energy Source • Monosaccharides • Disaccharides • Complex carbohydrates • Polysaccharides • Dietary Fiber • How much fiber do you need? • 25 grams a day for women younger than 50 • 38 grams a day for men younger than 50 • 21 grams a day for women older than 50 • 30 grams a day for men older than 50

14. Macro Nutrients, continued • Proteins – Building Blocks • Non-essential Amino Acids • Essential Amino Acids

15. Macro Nutrients, continued • Fats – The Smaller Necessity • Saturated Fats • Unsaturated Fats • Poly and Monounsaturated Fats

16. Daily Journal Daily Exercise or Activity Daily Food Intake Breakfast Lunch Dinner Snacks Water Vegetables Fruit Thoughts for the Day Determine Caloric Needs Calorie Options: 25 calories per kilogram for weight loss 28 calories per kilogram for weight maintenance 30 calories per kilogram if you are active (exercising regularly 4-5 times per week for at least 30 minutes each session 32 calories per kilogram if you are extremely active or employed as a hard laborer Daily Journal and Recipe Book

17. Caloric Need Formula • _________  2.2 = ___________Weight in pounds Weight in kilograms • __________________ X ____________ = _________________Weight in kilograms Calories per kg Total calories per day • Example: 178 lbs.  2.2 = 81 kg81 kg X 25 calories per kg = 2025 total calories per day

18. Food Guide • Whole Grains (C)80-120 cal./serving • Starchy Vegetables (C) 80-100 cal./serving • Vegetables (C)20-30 cal./serving • Fruit (C)60-80 cal./serving • Lean Meat (P)55-60 cal./ounce • Low-Fat Dairy (P)90-100 cal./serving • Other Proteins (P)80-100 cal./serving • Fats (F)45 cal./serving • Sweets & Processed FoodsLimit number of servings per day

19. Carbohydrates: Whole Grains 1 slice of bread ½ cup rice ¾ cup unsweetened cereal ½ cup cooked cereal ½ cup pasta 6 crackers ¾ oz. Pretzels 3 cups unbuttered popcorn Starchy Vegetables ½ cup corn, green peas, lima beans 3 oz. (1 small) baked potato ½ cup mashed potatoes ½ cup yams or sweet potatoes Vegetables 1 cup raw vegetables ½ cup cooked vegetables Food Groups

20. Fruit 1 medium piece 2 small pieces ½ cup mixed 1 cup melon Protein: Lean Meat 3 oz. beef, chicken, turkey, pork, fish Low-Fat Dairy 1 cup skim milk 1 cup nonfat yogurt ½ cup nonfat frozen yogurt Other Proteins 3 egg whites ½ cup nonfat cottage cheese 1 oz. low-fat cheese Fats: 1 tsp. vegetable oil 1 tsp. butter or margarine 10 small olives 1 Tbsp. nuts/seeds 1/8 avocado Sweets & Processed Foods Limit number of servings each day Food Groups, continued

21. Nutrition Websites • Nutrition and Food Web Archive • Whole Foods Market Recipes • Understanding Food, Part 1 - Nutrition by Natalie • Understanding Food, Part 2 - Nutrition by Natalie • Whole Foods vs Processed Foods - Nutrition by Natalie • Charlie Rose Show – Dr. Mehmet Oz, guest host – Nutrition Panel

22. Bibliography • Nutrition, Nashville: LifeWay Press, 2000. • Alvarez, Manny. The Checklist, New York: Harpercollins, 2007. • Bauer, Joy. The Complete Idiot’s Guide to Total Nutrition, New York: Penguin Group, 2005. • Rinzler, Carol Ann. Nutrition forDummies, Hoboken: Wiley Publising, Inc., 2006.