Diet & Nutrition You really are what you eat!

Essential Nutrients Most of us really enjoy talking about and eating food… but do you know what you are eating???

Carbohydrates Carbohydrates are the major source of human energy.Carbohydrates are the major source of human energy. Commonly called starches or sugarsCommonly called starches or sugars Mainly produced by plants, are easily digested, grow well in moist climates, and keep well without refrigeration.Mainly produced by plants, are easily digested, grow well in moist climates, and keep well without refrigeration. Made of carbon, hydrogen and oxygen.Made of carbon, hydrogen and oxygen.

Sources of Carbohydrates BreadsBreads CerealsCereals Noodles or PastaNoodles or Pasta CrackersCrackers PotatoesPotatoes CornCorn BranBran Peas Peas Beans Beans Grains Grains Fruits Fruits Sugar Sugar Syrup Syrup Whole graincereals Whole graincereals

Lipids (fats) Lipids are found in foods and in the human body.Lipids are found in foods and in the human body. Common types found in both include: triglycerides, phospholipids, and sterols (cholesterol).Common types found in both include: triglycerides, phospholipids, and sterols (cholesterol). Help to maintain body temperature, cushion organs and bones, aid in absorption of fat-soluble vitamins, provide flavor to meals.Help to maintain body temperature, cushion organs and bones, aid in absorption of fat-soluble vitamins, provide flavor to meals.

Sources of Lipids (fats) ButterButter MargarineMargarine OilsOils CreamCream Fatty meatsFatty meats CheesesCheeses Egg yolkEgg yolk

Cholesterol Used in the production of bile acids, steroid hormones, and vitamin DUsed in the production of bile acids, steroid hormones, and vitamin D Common sources are egg yolk, fatty meats, shellfish, butter, cream, cheese, whole milk, and organ meats (such as liver & kidney)Common sources are egg yolk, fatty meats, shellfish, butter, cream, cheese, whole milk, and organ meats (such as liver & kidney)

Cholesterol Cont’d Cholesterol is transported to blood by lipoproteins.Cholesterol is transported to blood by lipoproteins. HDL (high density lipoprotein) is the “good” type of lipoprotein.HDL (high density lipoprotein) is the “good” type of lipoprotein. LDL (low density lipoprotein) is the “bad” type of lipoprotein that causes plaque buildup and can lead to atherosclerosis.LDL (low density lipoprotein) is the “bad” type of lipoprotein that causes plaque buildup and can lead to atherosclerosis.

Proteins Essential for building and repairing tissue, regulating body functions, and providing energy and heat.Essential for building and repairing tissue, regulating body functions, and providing energy and heat. Made up of 22 amino acids. Nine of them are essential to life.Made up of 22 amino acids. Nine of them are essential to life. The nine essential proteins can be found in animal foods such as meat, fish, milk, cheese and eggs.The nine essential proteins can be found in animal foods such as meat, fish, milk, cheese and eggs.

Proteins Proteins that contain the remaining 13 amino acids can be found in vegetable foods such as cereal, soybeans, dry beans, peas, corn and nuts.Proteins that contain the remaining 13 amino acids can be found in vegetable foods such as cereal, soybeans, dry beans, peas, corn and nuts.

Vitamins Organic compounds that are essential to life.Organic compounds that are essential to life. Important to metabolism, tissue building, and regulation of body processes.Important to metabolism, tissue building, and regulation of body processes. Only a small amount of vitamins are required and a well-balanced diet usually provides all the required vitamins.Only a small amount of vitamins are required and a well-balanced diet usually provides all the required vitamins.

Minerals Non-living (inorganic) elements found in all body tissues.Non-living (inorganic) elements found in all body tissues. They regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues.They regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues. Examples of minerals include: iron, calcium, sodium, potassium, chlorideExamples of minerals include: iron, calcium, sodium, potassium, chloride

Water Found in all body tissues.Found in all body tissues. Essential for digestion of food, makes up most of blood plasma, helps tissues absorb nutrients, and helps move waste material through the body.Essential for digestion of food, makes up most of blood plasma, helps tissues absorb nutrients, and helps move waste material through the body. The average person should drink 6-8 glasses of water a day.The average person should drink 6-8 glasses of water a day.

Terms Associated with Nutrition Digestion – process of breaking down food into smaller parts, changing the food chemically, and moving food through the digestive system. Absorption – process where blood or lymph capillaries pick up the digested nutrients and are carried to every cell in the body. Metabolism – nutrients are used by the cells for building tissue, providing energy, and regulating body functions Metabolism – nutrients are used by the cells for building tissue, providing energy, and regulating body functions.

Food Energy When the body metabolizes nutrients to produce energy, heat is released.When the body metabolizes nutrients to produce energy, heat is released. The amount of heat produced during metabolism is measured in kilocalories (kcals) or just “calories”.The amount of heat produced during metabolism is measured in kilocalories (kcals) or just “calories”. Some foods have more calories than others…. For example, carbohydrates have 4 calories per gram where fat has 9 calories per gram.Some foods have more calories than others…. For example, carbohydrates have 4 calories per gram where fat has 9 calories per gram.

Calories & Weight Control One pound of body fat = 3,500 calories. To lose weight, you would need to reduce calorie intake, increase exercise to burn extra calories, or bothOne pound of body fat = 3,500 calories. To lose weight, you would need to reduce calorie intake, increase exercise to burn extra calories, or both If you wanted to lose one pound, reduce calories by 500 a day X 7 days = 1 pound.If you wanted to lose one pound, reduce calories by 500 a day X 7 days = 1 pound. Your turn… you want to lose 5 pounds in 4 weeks before spring break. How many calories do you need to reduce per day?Your turn… you want to lose 5 pounds in 4 weeks before spring break. How many calories do you need to reduce per day?

Weight Loss Energy intake must equal energy expended if a constant body weight is to be maintained. Energy intake must equal energy expended if a constant body weight is to be maintained. Energy needs depend on lifestyle Energy needs depend on lifestyle

Maintaining Good Nutrition A simple guide for planning healthy meals is the USDA Food Guide which classifies foods into 5 major food groups:A simple guide for planning healthy meals is the USDA Food Guide which classifies foods into 5 major food groups: 1.breads, cereals and grains 2.vegetables 3.fruits 4.meat, poultry, fish & protein alternatives as well as milk, cheese and yogurt 5.fats, oils and sweets.

USDA Nutrition Recommendations Eat a variety of foods. Choose foods from the five major food groups each day.Eat a variety of foods. Choose foods from the five major food groups each day. Maintain or improve your weightMaintain or improve your weight Choose a diet low in fat, saturated fat and cholesterolChoose a diet low in fat, saturated fat and cholesterol Choose a diet with plenty of grain products, vegetables, and fruitsChoose a diet with plenty of grain products, vegetables, and fruits Use sugars in moderation. Limit cookies, candy, cake, and soft drinks.Use sugars in moderation. Limit cookies, candy, cake, and soft drinks. Use salt and sodium in moderation.Use salt and sodium in moderation. If alcohol is consumed, use in moderation.If alcohol is consumed, use in moderation.

DIET & HEALTH RECOMMENDATIONS Limit alcohol to less than one ounce a day. Limit alcohol to less than one ounce a day. Salt intake should be less than 6 grams a day. Salt intake should be less than 6 grams a day. Maintain adequate calcium intake. Maintain adequate calcium intake. Avoid dietary supplements in excess of RDA’s in a given day. Avoid dietary supplements in excess of RDA’s in a given day. Maintain an optimum intake of fluoride. Maintain an optimum intake of fluoride.

CONSEQUENCES OF NOT MEETING REQUIREMENTS Childhood obesity is a national epidemic, Childhood obesity is a national epidemic, Poor diet is likely to result in earlier onset and increased incidence of disease Poor diet is likely to result in earlier onset and increased incidence of disease The percentage of young people who are overweight has more than The percentage of young people who are overweight has more than doubled in the past 30 years doubled in the past 30 years Unhealthy eating and physical inactivity are causes of obesity and chronic disease, resulting in at least 300,000 deaths each year Unhealthy eating and physical inactivity are causes of obesity and chronic disease, resulting in at least 300,000 deaths each year Poor nutrition associated with heart disease, stroke, cancer, and diabetes now costs $71 billion a year Poor nutrition associated with heart disease, stroke, cancer, and diabetes now costs $71 billion a year

MOST U.S. CHILDREN ARE FLUNKING “EATING HEALTHY” Only 2% meet all the recommendations of the Food Guide Pyramid; 16% don’t meet any Only 2% meet all the recommendations of the Food Guide Pyramid; 16% don’t meet any Less than 15% of school children eat recommended servings of fruit Less than 15% of school children eat recommended servings of fruit Less than 20% eat the recommended servings of vegetables Less than 20% eat the recommended servings of vegetables About 25% eat the recommended servings of grains About 25% eat the recommended servings of grains Only 30% consume recommended milk group servings Only 30% consume recommended milk group servings Only 19% of girls ages 9 – 19 meet recommended intakes for calcium Only 19% of girls ages 9 – 19 meet recommended intakes for calcium Only 16% of school children meet guidelines for saturated fat Only 16% of school children meet guidelines for saturated fat

Healthcare Worker Wellness In order to care for your patients, you In order to care for your patients, you must care for yourself. Maintaining a healthy diet is one step in Maintaining a healthy diet is one step in maintaining your health and well-being. maintaining your health and well-being. Exercise and adequate sleep are some Exercise and adequate sleep are some other important points in maintaining other important points in maintaining your health. your health.

Healthcare Worker Wellness A well balanced, nutritious diet is important to maintain health and important to maintain health and wellness. wellness. You really are “what you eat!” You really are “what you eat!” So, let’s see what you are eating… So, let’s see what you are eating…