Nutrition

Influences on Your Food Choices  Hunger & Appetite  Hunger is the physical NEED for food  Appetite is the DESIRE to eat something  Emotions  Stressed, depressed, frustration  Environment  Family, Friends, Peers  Ethnicity  Convenience & Cost  Advertising

Nutrients  Carbs  Proteins  Fats  Vitamins  Minerals

Carbs  What are they?  Starches & sugars present in the food you eat  Why are they important?  They are the preferred energy source for your body  55-60% of your daily calories should come from this nutrient

Carbs  2 different types:  Simple  Sugars such as fructose, lactose, (found in fruit & milk) & sucrose  Complex  Starches found in whole grains, seeds, nut, legumes, & tubers (root vegetables)  Fiber  Indigestible complex carb  Found in tough stringy parts of fruits, vegetables, whole grain  Helps move waste through the body  g per day

Carbs  Role they play:  Body converts all carbs to glucose, a simple sugar, that is the bodies main source of energy.  If not used right away stored in liver & muscles as glycogen.  If take in more carbs than body needs they are stored in the form of fat.

Proteins  What are they?  Made up of long chains of Amino Acids. Our bodies can manufacture all but 9 of the 20 different amino acids.  These 9 are referred to as the 9 essential Amino Acids. We must get them from food.  Why are they important?  Nutrients that help build & maintain body cells & tissues.

Proteins  2 different types:  Complete  Contain adequate amounts of all 9 AA.  Found in animal & soybean products  Incomplete  Lack one or more of the 9 AA.  Beans peas, nuts, whole grains

Proteins  Role they play:  Many functions  Any growth periods during our life (infancy, childhood, adolescence, & pregnancy).  Any time our body has damaged or worn out cells or muscle tissue.  Enzyme, hormone, and anitbody production

Fats  What are they?  They are a type of lipid. Lipids are fatty substances that do not dissolve in water.  Why are they important?  Fats are necessary for good health and provide 2x the energy per gram as carbs.

Fats  4 different types:  Saturated  Solid at room temp  Usually come from animal fats & tropical oils  Unsaturated  Mono & Poly  Liquid at room temp  Usually come from vegetable oils (olive, canola, soybean, corn etc)

Fats  Trans  Trans fat is the common name for unsaturated fat with trans-isomer fatty acid(s).  Trans fats may be monounsaturated or polyunsaturated but never saturated.  Cholesterol  Waxy lipidlike substance; circulates in the blood, body uses small amounts to make cell membranes, nerve tissue, & hormone production, vitamin D, & bile.

Fats  Role they play:  Provide a concentrated form of energy  Play a vital role in the transport of vitamins A, D, E, & K  Should only consume 20-30% of daily caloric intake from fats.  Serve as sources of linoleic acid.  An essential fatty acid that is needed for growth and healthy skin

Vitamins  What are they?  Compounds that are classified as Water or Fat soluble. Ex.: C, B, folic acid, niacin, A, D, E, K  Why are they important?  Regulate many vital body processes. (digestion, absorption, & metabolism of other nutrients)

Vitamins  2 different types:  Water Soluble  Dissolve in water & pass easily into the blood during digestion.  Body does not store these vitamins; must be replenished frequently  Fat soluble  Absorbed, stored, & transported in fat

Vitamins  Role they play:  Many varied roles.  See fig. 5.1 pg 119  5.2 pg 120

Minerals  What are they?  Substances the body cannot manufacture  Why are they important?  Needed for healthy bones & teeth and regulating many body processes.

Minerals  Many different types:  4 most common are:  Calcium, Phosphorus, Magnesium, & Iron

Minerals  Role they play:  See fig. 5.3 pg 121

MyPyramid

Grains  Make half your grains eaten whole grains  Eat at least 3 oz of whole grains everyday

 What foods are in the grain group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains.

Grains  Whole  Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: grain kernelgrain kernel  whole-wheat flour  bulgur (cracked wheat)  oatmeal  whole cornmeal  brown rice  Refined  Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:  white flour  degermed cornmeal  white bread  white rice

Veggies  Vary your veggies  Eat more dark green veggies  Eat more orange veggies  Eat more dried beans and peas

 What foods are in the vegetable group?  What foods are in the vegetable group?  Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content.

5 subgroups  Dark green vegetables bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress romaine lettuce spinach romaine lettuce spinach  Starchy vegetables corn green peas lima beans (green) potatoes corn potatoes corn potatoes

5 subgroups  Orange vegetables acorn squash butternut squash carrots hubbard squash pumpkin sweetpotatoes carrots sweetpotatoes carrots sweetpotatoes  Dry beans and peas black beans black-eyed peas garbanzo beans (chickpeas) kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soybeans) white beans Dry beans and peas black beans kidney beans pinto beans Dry beans and peas black beans kidney beans pinto beans

5 subgroups  Other vegetables artichokes asparagus bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant cauliflower  Other vegetables  green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsnips tomatoes tomato juice vegetable juice turnips wax beans zucchini green beans iceberg (head) lettuce mushrooms onions tomatoes tomato juice zucchini green beans iceberg (head) lettuce mushrooms onions tomatoes tomato juice zucchini

Fruits  Eat a variety of fruits  Choose between fresh, frozen, canned, & dried  Go easy on fruit juices  LOTS OF ADDED SUGAR!!

 What foods are in the fruit group? Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

 Apples Apricots Avocado Bananas Apples Bananas Apples Bananas  Berries: strawberries blueberries raspberries cherries strawberries  Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Grapefruit Grapes Mangoes Grapefruit Grapes Mangoes  Melons: cantaloupe honeydew watermelon

Oils  Make most of your fat source from fish, nuts, and vegetable oils  Limit solid fats such as butter, margarine, shortening, and lard

 What are “oils”? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish.

Milk  Go low fat or fat free  If you don’t or can’t consume milk, look for lactose free alternatives for your calcium source!

 What foods are included in the milk, yogurt, and cheese (milk) group? All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat

Meats  Choose low fat or lean meats and poultry.  Bake it, broil it, or grill it!!  Vary your choices  More fish, beans, nuts, and seeds

 What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group? All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group  Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

Calorie Levels  USDA  2000 – 2500 Calories per day

Food Labels  Serving Size  Serving per container  Calories  Total Fat  Cholesterol  Sodium  Total Carbs  Protein  Vitamins & Minerals  Ingredient list

Additives  Substances “added” to food to: 1.Enhance flavor 2.Enhance Appearance 3.Prolong Freshness

Food Sensitivities  Allergies  Intolerance

Food Sensitivities  Foodborne Illness  Causes & Symptoms  Minimizing Risks of foodborne illness  Clean  Separate  Cook  Chill