Nutrition

1. Nutrition

2. Nutrition • In your lifetime you’ll spend about 6 years eating- about 70,000 meals and 60 tons of food. What you choose to eat can have profound effects on your health and well-being.

3. Hunger vs. Appetite • Hunger is the feeling with the physiological need to eat. • Appetite is the desire to eat, normally accompanies hunger but is more psychological than physiological.

4. 6 Essential Nutrients • Proteins • Fats • Carbohydrate • Vitamins • Minerals • Water

5. Proteins • They play a role in developing and repairing bone, muscle, skin and blood cells. • Are a key element in antibodies that protect us from disease, of enzymes that control chemical activities in the body, and hormones that regulate body functions. • Aid in the transport of iron, oxygen and nutrients to all body cells • Can be found in animal products, legumes, grains and nuts

6. Fats (lipids) • Play a role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell functions • They make food taste better • Provide energy in the absence of carbohydrates • Carry fat-soluble vitamins A,D,E, and K to the cells

7. Carbohydrates • What is it?: Nutrients made of carbon, hydrogen, and oxygen. It is an excellent source of energy needed to sustain normal activity. • Why it is necessary?: Carbohydrates give you energy and has starch that can be absorbed in the blood stream. Starch produces sustained energy. • Carbohydrates are classified into two groups: • Simple vs. Complex

8. Carbohydrates:Simple vs. Complex • Simple Carbohydrates: • contain only one or two sugar units in each molecule; they include sucrose (table sugar), fructose (fruit sugar, honey), maltose (malt sugar), and lactose (milk sugar). Simple carbohydrates provide much of the sweetness in foods and are found naturally in fruits and milk and are added to soft drinks, fruit drinks, candy, and sweet desserts. • Complex Carbohydrates: • Consist of chains of many sugar molecules; they include starches and most types of dietary fiber. Starches are found in a variety of plants, especially grains (wheat, rye, rice, oats, barley), legumes (dry beans, peas, and lentils), and tubers (potatoes and yams).

9. Carbohydrates • Monosaccharides (simple) contain only one molecule of sugar • Glucose, Fructose, Galactose • Disaccharides (simple) contain a combination of two Monosaccharides • Sucrose (table sugar), Lactose • Polysaccharides (complex) formed by the long chains of saccharides • Cellulose (starches and fiber)

10. Vitamins • Vitamins help to regulate chemical reactions in the body. • There are 13 vitamins including; vitamins A, B complex, C, D, E, and K. • Most vitamins cannot be made in the body and therefore we must obtain them through our diet. • Vitamins are best consumed through diet rather than a supplemental form.

11. Minerals • Minerals are components of foods that are involved in many body functions • Ex: calcium and magnesium are important for bone structure, iron is needed for our red blood cells to transport oxygen • Without minerals, vitamins cannot be absorbed • Some are needed in larger amounts • Sodium, calcium, phosphorus, magnesium, potassium, sulfur and chloride • Some are needed in smaller amounts • Iron, zinc, manganese, copper, iodine, and cobalt

12. Water • A person can only survive a few days without water • Between 60-70% of total body weight is water • Helps control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function • Major component of blood, which carries oxygen and nutrients to the body • 6-8 glasses of water per day are necessary for life functions.

13. Calories • A unit of measure that indicates the amount of energy obtained from a particular food. • Excessive calorie consumption is a major factor in the tendency to be overweight.

14. My Food Plate • This “plate” illustrates the importance of the different food groups and recommended servings.

15. Mandatory Food Groups • Fruits • Vegetables • Whole Grains • Protein • Dairy

16. Fruits and Vegetables • Fruits and Vegetables are important sources of dietary fiber, vitamins, and minerals. • For a 2000 calorie diet, about 4 ½ cups each day is recommended • Fruit- consume a variety: fresh, frozen, canned, or dried rather than fruit juice • Vegetables- consume a variety of colors: Dark Greens (broccoli, kale, dark leafy greens) Orange vegetables (carrots, sweet potatoes, pumpkin) Legumes (pinto beans, kidney beans, black beans, garbanzo beans)

17. Whole Grains • Whole grains provide more fiber and nutrients than refined grains • For a 2000 calorie diet, 6 ounces of grains are recommended each day (one ounce is about 1 slice of bread, 1 cup of breakfast cereal flakes, or ½ cup of cooked pasta or rice)

18. Dairy (low fat/fat free) • Milk and other dairy products are an important source of calcium and other nutrients • 3 cups daily is recommended • Yogurt and Lactose free milk are options for people who are lactose intolerant

19. Protein • Meat, Poultry, fish, dry beans, peas, eggs, nuts, and seeds- provide protein, iron, vitamin B-6, zinc and thiamin. • 5 ½ ounces daily is required • 1 ounce options: 1 ounce cooked lean poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon peanut butter

20. Balance is Key • Personalization • Daily physical Activity • Moderation • Proportionality • Variety • Gradual Improvement

21. Fiber • Often called “bulk” or “roughage” is the indigestible portion of plant foods thathelp move foods through the digestive system and softens stools by absorbing water.

22. Vegetarianism • Vegans – avoid all foods of animal origin

23. Food Allergies • Overreaction by the body to normally harmless proteins, which are perceived as allergens. • In response, the body produces antibodies, triggering allergic symptoms. • Typical food allergies include • Milk, eggs, peanuts, soybeans, tree nuts, fish, shellfish, and wheat • Reactions can range from minor rashes to severe swelling in the mouth, tongue, and throat to violent vomiting and diarrhea, and, occasionally, death.

24. Food Intolerance • Occurs with people who lack certain digestive chemicals and suffer adverse effects when they consume substances that their body has difficulty in breaking down. • Common examples include lactose and food additives

25. Organic Foods • Foods that are grown without the use of pesticides or chemicals