Nutrition

Nutrients  Substances the body needs to…  regulate body functions  repair body tissues  promote growth  obtain energy  Most nutrients come from the food we eat.

Common Analogy  The body is like a high-performance race car.  Food is like fuel.  The body (car) needs high quality food (fuel) to keep it running its best. Unfortunately, there are serious problems with this overly-simplified analogy.

Nutrients  Substances the body needs to…  regulate body functions  repair body tissues  promote growth  obtain energy When we think of food simply as “fuel,” it’s easy to forget that we are eating for other reasons too.

Nutrition  The process of providing or obtaining the food necessary for health and growth  The branch of science that deals with nutrients and nutrition

Classes of Nutrients  Carbohydrates  Proteins  Fats  Water  Vitamins  Minerals PROVIDE ENERGYDO NOT PROVIDE ENERGY MACRONUTRIENTS MICRONUTRIENTS

Calorie  Energy from food  Measured in kilocalories (shortened to “Calories”)  Equals the amount of energy needed to raise a kilogram/liter of water by one degree Celsius  The chemical process by which the body breaks down food to release energy (Calories) is called metabolism.

Energy Content Trick Question: How many calories per gram are there in water, vitamins, and minerals?

Nutrient Highlights

CARBOHYDRATES Nutrient Spotlight: CARBOHYDRATES  Primarily serve as a source of energy  Can be classified as… SIMPLE or COMPLEX

CARBOHYDRATES Nutrient Spotlight: CARBOHYDRATES continued  Most of your high carbohydrate foods should also be high in FIBER (a complex carbohydrate FROM PLANTS that helps your body with digestion… though your body doesn’t actually digest it.)  45-65% of a person’s daily calories should come from carbohydrates.

FATS Nutrient Spotlight: FATS  Serve as a source of energy  Also form cells, maintain body temperature, protect nerves, etc.  Cholesterol is a waxy, fatlike substance that is found only in animal products. Your body needs cholesterol (to make cell membranes and nerve tissue, for example) but your body makes all that it needs. A diet high in cholesterol is a risk factor for heart disease.  20-35% of a person’s daily calories should come from (healthy) fats.

 Can be classified as…

PROTEIN Nutrient Spotlight: PROTEIN  Serve as a source of energy  Also aid in the growth and repair of body tissue  Protein “chains” are made up of amino acids  Amino acids are small units that are bound together chemically to form proteins. Your body can make 11 of them but your died must supply the remaining 9. “Essential” amino acids

PROTEIN Nutrient Spotlight: PROTEIN continued… Proteins from animals are “complete” proteins – They contain all 9 essential amino acids. Proteins from plants are “incomplete” proteins – They do not contain all 9 essential amino acids in one source, but can be eaten in combination to do so.

VITAMINS Nutrient Spotlight: VITAMINS  Do NOT provide energy  Assist with chemical reactions in the body  Made by living things (organic)  Can be classified as… FAT SOLUBLEWATER SOLUBLE (can be stored by the body)(cannot be stored by the body)

VITAMINS Nutrient Spotlight: VITAMINS continued… FAT SOLUBLEWATER SOLUBLE (can be stored by the body)(cannot be stored by the body) Antioxidants are vitamins that help protect healthy cells from damage caused by the normal aging process as well as certain types of cancer.

MINERALS Nutrient Spotlight: MINERALS  Do NOT provide energy  Perform a wide variety of functions in the body  Occur naturally in rocks and soil (inorganic)  Some, like calcium, we need to make sure we get enough of.  Others, like sodium, most people get too much of and we need to be sure to limit.

MINERALS Nutrient Spotlight: MINERALS continued… Needed in Large Quantities Only Needed in Trace Amounts (Examples) Calcium Sodium Potassium Magnesium Phosphorus Chlorine Sulfur Iron Fluorine Iodine Copper Zinc Supplementation is not necessary if a person’s diet is nutritious and well-balanced.

WATER Nutrient Spotlight: WATER  Does NOT provide energy  Essential for all life processes  Nearly all of the body’s chemical reactions take place in a water solution.  Water is the primary component of blood and tissue  It carries waste products out of the body and helps digest food.  65% of the body is water!  Most people do not drink enough.

WATER Nutrient Spotlight: WATER continued… TIPS: Try getting most of your water in the form of plain water, whole fruits and vegetables. Avoid juice, soda, and other “liquid calories.” Sports drinks (with electrolytes) are not necessary unless you exercise for 5 hours or more.

Nutrition Analogy

Monthly Budget  Mortgage/Rent  Utilities  Water  Electricity  Sewer/Garbage  Transportation  Food  Phone  Clothing $ Left Over: $267 $2,000 “Fun” Money!

If you waste your money on “fun” things and run out before the necessities are paid for, you have 3 options:  Stop spending money!!!  Stay within your budget (+)  Lacking necessities to function (-)  “Buy on Credit” to get what you need  Have necessities to function (+)  Debt – Owe $ back with interest added (-)  “Buy on Credit” and continue to buy whatever you want…  Still lacking necessities to function (-)  Serious debt – Owe $ back with interest added (-)

Body Budget  Carbohydrates  Protein  Fat  Vitamins  Water Soluble  Fat Soluble  Minerals  Calcium  Etc. Calories Left Over: 267 2,000 Calories (energy provided by food) “Fun” Calories!

If you waste your calories on “fun” things and run out before the necessities are paid for, you have 3 options:  Stop eating!!!  Healthy weight  Malnourished  “Buy on Credit” to get what you need  Well-nourished  Overweight  “Buy on Credit” and continue to buy whatever you want…  Malnourished  Overweight

Dietary Guidelines - MyPlate

Old Food Guidelines

31 MyPyramid is now …

32 … MyPlate

MyPlate calls the former MyPyramid Meat & Beans Group the Protein Group MyPlate Changes

MyPlate calls the former MyPyramid Milk Group the Dairy Group MyPlate Changes

35 Here’s what it helps you do… 1. Balance calories 2. Know what foods to increase 3. Know what foods to reduce

36 Choose MyPlate “Menu” Balancing calories  Enjoy your food, but eat less  Avoid oversized portions

37 Enjoy — but eat less!

38 “Your stomach shouldn’t be a waist basket.” ~ Author Unknown Eat until “satisfied,” not “full”

39 It takes about 20 minutes for stomach to tell your brain you’re full minutes

40 Downsize portion size The bigger the portion, the more people tend to eat

41 Photo courtesy of National Cancer Institute Limit foods high in sodium, added sugars, and refined grains

42 42 Photo courtesy of National Cancer Institute Eat more nutrient- dense foods

43 Another name for “nutrient- dense” foods is “nutrient- rich” foods

Assessing Eating Behaviors: What motivates us to eat?  Hunger  Appetite  Cultural & social meaning of food  Habit or custom  Emotional comfort  Convenience and advertising  Nutritional value  Social interactions