Nutrition 101 Presented by Mary Dickson, RD, LD ARAMARK Education/McKinney ISD

Why is Nutrition Important?

Nutrients Energy providing Carbohydrate 4 calories/gram Protein 4 calories/gram Fat 9 calories/gram Non-energy providing Vitamins Minerals Water

Classes of Carbohydrates Simple – easily digested. Table sugar, candy, sodas Milk sugar, fruit sugar Complex = starch & fiber Fiber is the indigestible part of a plant and can help lower cholesterol, reduce the risk of heart disease, diabetes, and cancer. All carbohydrates break down into glucose which is the main energy provider for the body

Protein Meat, poultry, fish, eggs, cheese/milk Made up of amino acids (essential & non-essential) A complete protein has all essential amino acids Plant based foods have some protein, but are incomplete proteins. Combine vegetable proteins to make complete proteins: rice & beans.

Fat Saturated (raises cholesterol & increases risk for heart disease) Butter, lard, palm oil, coconut oil,full fat dairy products <10% of total calories Unsaturated (can help lower cholesterol) Monounsaturated: Canola, Olive, & Peanut Oil, sunflower, sesame oil, avocados, nuts & seeds Polyunsaturated:Soybean, corn, & safflower oil, fish, nuts & seeds Omega 3 & 6 fatty acids from fish oil & flaxseed oil (polyunsaturated)

Fat cont… Trans (raises cholesterol and increases risk for heart disease) Process of turning an unsaturated fat (liquid at room temp) into a saturated fat (solid at room temp) by the addition of hydrogen. Total fat calories should be <30% of total calories Fat calories/Total calories x 100 = % fat

VitaminsMinerals Vitamins function as hormones, antioxidants, and have important roles in metabolism Water soluble vitamins B vitamins and vitamin C Fat soluble vitamins Vitamins A, D, E, & K Classified as essential for the body. However, specific functions/benefits yet to be determined. Macro minerals – sodium, potassium, phosphorus, calcium, chlorine, magnesium Trace minerals – zinc, copper, selenium, iron

There are no “good” or “bad” foods Some choices are healthier than others, but everything can be included in a balance diet!

2005 Dietary Recommendations for Americans Make half of your grains whole grain Include a variety of whole grains, fruits, and vegetables <30% of total calories from fat <10% of total calories from saturated fat Limit foods high in cholesterol and sodium Increase dietary fiber Consume 3 cups per day of fat free or low fat milk/milk equivalent products.

How many calories in a day? Depends on: height, weight, gender, activity level 3,500 calories = 1 pound of fat Calories in = calories out to promote wt maintenance To lose wt: Total calories per day To gain wt: Total calories per day It is NOT recommended to eat less than 1000 calories/day!!

How many calories in a day? Balanced diet: 45-60% carbs 15-25% protein 25-30% fat

Guess how much… How many calories are in: A Sonic route 44 slush? How much sugar? 632 calories & 2 cups sugar A pint of full fat ice cream? How much fat? 1200 calories & 72 grams of fat A large serving of McDonalds fries? Fat? 570 & 30 grams of fat

What’s a serving? 1 serving of meat/protein = 3 oz, or the size of a deck of cards Pasta = 1 cup, or size of a tennis ball Bagel = 1 mini bagel, or size of a hockey puck Cheese = 1 ½ oz, or the size of 3 dominos Vegetables = ½ cup, or size of half of a tennis ball Piece of fruit = size of a baseball Peanut butter = 2 Tbsp, or the size of a golf ball Margarine = 1 tsp, or the tip of your thumb to the top of the first joint

Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

CHEESEBURGER 20 Years Ago Today 333 caloriesHow many calories are in today’s cheeseburger?

Calorie Difference: 257 calories 590 calories CHEESEBURGER 20 Years Ago Today 333 calories

Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person

If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person Calories In = Calories Out

SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs?

Calorie Difference: 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs SPAGHETTI AND MEATBALLS

How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

*Based on 130-pound person If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* Calories In = Calories Out

FRENCH FRIES 20 Years AgoToday 210 Calories 2.4 ounces How many calories are in today’s portion of fries?

610 Calories 6.9 ounces Calorie Difference: 400 Calories FRENCH FRIES 20 Years AgoToday 210 Calories 2.4 ounces

How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

*Based on 160-pound person If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* Calories In = Calories Out

85 Calories 6.5 ounces How many calories are in today’s portion? SODA 20 Years Ago Today

Calorie Difference: 165 Calories 250 Calories 20 ounces 85 Calories 6.5 ounces SODA 20 Years Ago Today

How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person Calories In = Calories Out

Thank you for participating in Portion Distortion ! For more information about Maintaining a Healthy Weight visit

Maintain a healthy weight Get moving! Stay moving! Get plenty of sleep EVERY night. Monitor your weight, but don’t obsess. Avoid fad diets. Listen to your body! Eat when you’re hungry, stop when you’re full. Slow down. Keep a food diary for 1 week. Discover what type of eater you are by writing down when you eat and why you eat.

Questions?