NUTRITION Definition of a calorie A unit of measurement for energy Metabolism The rate at which calories are burned Sources of calories Carbohydrates Fats Protein Definition of a calorie A unit of measurement for energy Metabolism The rate at which calories are burned Sources of calories Carbohydrates Fats Protein

METABOLISM The rate at which calories are burned. Basal Metabolic Rate - BMRBasal Metabolic Rate - BMR

Six Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

CARBOHYDRATES Carbohydrates are the body’s preferred source of energy. Carbohydrates are the body’s preferred source of energy. Simple and Complex Simple and Complex 45-65% of daily calories should come from carbohydrates, most of which should be complex 45-65% of daily calories should come from carbohydrates, most of which should be complex

Simple Carbohydrates Sucrose (table sugar) Sucrose (table sugar) Fructose (Fruit) Fructose (Fruit) Lactose (Milk) Lactose (Milk) Maltose (Grain) Maltose (Grain) Simple carbohydrates are like putting paper on a fire Simple carbohydrates are like putting paper on a fire

Sources of Carbohydrates Simple Simple –Natural sugars Fruits, veggies, milk, etc Fruits, veggies, milk, etc –Processed sugars Table sugar, molasses, syrups, etc. Table sugar, molasses, syrups, etc. Complex Complex –Pasta –Seeds –Legumes Peas, beans, & potatoes –Vegetables –Fruits –Fiber ** Complex carbohydrates are like putting kindling on a fire

Benefits of FIBER -tough, stringy part of vegetables, fruits, and grains Cannot be digested Cannot be digested Helps move waste through digestive system Helps move waste through digestive system Helps prevent constipation, appendicitis, and other intestinal problems Helps prevent constipation, appendicitis, and other intestinal problems Helps prevent various types of cancer Helps prevent various types of cancercancer Bulky foods; feeling of fullness, longer to chew Bulky foods; feeling of fullness, longer to chew

SOURCES OF FIBER Fruits and vegetables (especially the skin) Fruits and vegetables (especially the skin) Pasta Pasta Beans Beans Brown rice Brown rice Oatmeal Oatmeal Popcorn Popcorn Corn tortillas Corn tortillas

Fruits Serving size Total fiber (grams)* Raspberries1 cup8.0 Pear, with skin1 medium5.5 Apple, with skin1 medium4.4 Banana1 medium3.1 Orange1 medium3.1 Strawberries (halves)1 cup3.0 Figs, dried2 medium1.6 Raisins 1 ounce (60 raisins) 1.0

Grains, cereal & pasta Serving size Total fiber (grams)* Spaghetti, whole-wheat, cooked 1 cup6.3 Barley, pearled, cooked1 cup6.0 Bran flakes3/4 cup5.3 Oat bran muffin1 medium5.2 Oatmeal, instant, cooked1 cup4.0 Popcorn, air-popped3 cups3.5 Brown rice, cooked1 cup3.5 Bread, rye1 slice1.9 Bread, whole-wheat or multigrain 1 slice1.9

Legumes, nuts and seeds Serving size Total fiber (grams)* 1 cup cup cup cup cup10.4 1/4 cup3.9 1 ounce (23 nuts)3.5 1 ounce (49 nuts)2.9 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)* Artichoke, cooked1 medium10.3 Green peas, cooked1 cup8.8 Broccoli, boiled1 cup5.1 Turnip greens, boiled1 cup5.0 Brussels sprouts, cooked1 cup4.1 Sweet corn, cooked1 cup4.0 Potato, with skin, baked1 small3.0 Tomato paste1/4 cup2.7 Carrot, raw1 medium1.7

Agree or Disagree Fat tastes good. Being obese is worse than being overweight. If we don’t eat fat, we won’t get fat.

Saturated Saturated –Mainly animal sources –Solid or semisolid at room temperature Unsaturated Unsaturated –Mainly vegetable sources –Liquid or oil at room temperature *** < 30 % of your calories should come from fat

Sources of Fat Visible fat Visible fat –Butter, margarine, vegetable oil, fat layer on meat and poultry Hidden fats Hidden fats –Marbled in meat, chocolate, seeds, egg yolk, ice cream, cheese, cream soups, doughnuts Food preparation Food preparation –Frying and cooking with sauces

Roles of Fat Absorb and transport fat-soluble vitamins A, D, E, & K Absorb and transport fat-soluble vitamins A, D, E, & K Maintains the health of skin & hair Maintains the health of skin & hair Adds flavor Adds flavor Protects vital organs Protects vital organs Insulates your body Insulates your body Form of stored energy Form of stored energy Helps to satisfy hunger Helps to satisfy hunger

Formed by a process called hydrogenation –Basically taking unsaturated fat and making it saturated –Causes the oil to harden Initially created to increase shelf life of many common food items –Cookies, crackers, & other baked goods Usually less expensive than using saturated animal fats What to beware of – partially hydrogenated

PROTEINS Vital part of every cell Vital part of every cell –Muscle, bone, teeth, skin, & blood all contain protein –“life could not exist” Made of amino acids Made of amino acids –20 different amino acids –Your body can make 11 of the 20 –“Essential amino acids” are the 9 your body cannot make You must get them through your diet You must get them through your diet % of calories should come from protein % of calories should come from protein

Roles of Protein To build and maintain all body tissues To build and maintain all body tissues To regulate many body processes (hormones) To regulate many body processes (hormones) To identify and destroy bacteria and viruses (antibodies) To identify and destroy bacteria and viruses (antibodies) Source of energy, however this takes away from its intended roles Source of energy, however this takes away from its intended roles

Sources of Protein Animal sources Animal sources –Fish –Beef –Poultry –Eggs –Milk –Cheese –Yogurt Complete proteins because they contain the essential amino acids Complete proteins because they contain the essential amino acids Plant sources Plant sources –Legumes –Seeds –Nuts –Grains Incomplete proteins because no single plant protein has all the essential amino acids in adequate amount Incomplete proteins because no single plant protein has all the essential amino acids in adequate amount –Exception = SOY

Vitamins Water Soluble –Dissolve in water & easily pass into the bloodstream during digestion –Body doesn’t store –Excess removed by the kidneys and passed in urine Fat Soluble –Stored in body fat for later use –Could become toxic, although it is rare –Seldom needed as a supplement –A, D, E, K

Minerals ** Elements in food used by the body Magnesium –Muscle and nerve function –Aids energy production Calcium –Promotes bone health –Reduces risk of osteoporosis –Ages of key to building bone mass