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. When we think of food simply as “fuel,” it’s easy to forget that we are eating for other reasons too.

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.

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

Calorie Energy from food Equals the amount of energy needed to raise a 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 Primarily serve as a source of energy Can be classified as… SIMPLE or COMPLEX

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. Which foods are fiber rich? What are some benefits of fiber?

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) 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. What are some “healthy” fats?

Fats Can be classified as… There are a total of 20 amino acids. Our bodies make 11, the remaining 9 are called essential amino acids and we need to get them from the foods we eat.

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 diet must supply the remaining 9. “Essential” amino acids

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 A D K C E Do NOT provide energy Assist with chemical reactions in the body Can be classified as… FAT SOLUBLE WATER SOLUBLE (can be stored by the body) (cannot be stored by the body) A The Bs D K C E

VITAMINS continued… A D K C E B3 B2 B12 B1 B7 B9 B5 B6 FAT SOLUBLE WATER SOLUBLE (can be stored by the body) (cannot be stored by the body) A The Bs D K C E B3 (Niacin) B2 (riboflavin) B12 (CABALAMIN) B1 (Thiamin) B7 (BIOTIN) Antioxidants are vitamins that help protect healthy cells from damage caused by the normal aging process as well as certain types of cancer. B9 (FOLIC ACID) B5 (pantothenic acid) B6 (pyroxidine)

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 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 Does NOT provide energy Essential for all life processes 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. HOW MUCH DO WE NEED?

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

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

“Buy on Credit” to get what you need 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 (-)

(energy provided by food) 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!

“Buy on Credit” to get what you need 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…

Dietary Guidelines

Old Food Guidelines

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

Food Rules By Michael Pollan

PART 1: What should I eat? (Eat Food) 1. Eat food. 2. Don’t eat anything your great-grandmother wouldn’t recognize as food. 3. Avoid food products that contain high-fructose corn syrup. 4. Avoid food products that have some form of sugar (or sweetener) listed among the top 3 ingredients.

5. Avoid food products that have more than 5 ingredients. 6 5. Avoid food products that have more than 5 ingredients. 6. Avoid food products that make health claims. 7. Avoid food products with the words “lite” or the terms “low fat” or “nonfat” in their names.

8. Avoid foods you see advertised on television. 9 8. Avoid foods you see advertised on television. 9. Shop the peripheries of the supermarket and stay out of the middle. 10. Eat only foods that will eventually rot. 11. Get out of the supermarket whenever you can.

12. Buy your snacks at the farmer’s market. 13 12. Buy your snacks at the farmer’s market. 13. Eat only foods that have been cooked by humans. 14. If it came from a plant, eat it; if it was made in a plant, don’t. 15. It’s not food if it arrived through the window of your car.

16. It’s not food if it’s called by the same name in every language (Think Big Mac, Cheetos, or Pringles). 17. Eat mostly plants, especially leaves. 18. Treat meat as a flavoring or special occasion food. 19. Eating what stands on one leg [mushrooms and plant food] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs, and other mammals]. 20. Eat your colors.

21. Drink the spinach water. 22 21. Drink the spinach water. 22. Eat animals that have themselves eaten well. 23. If you have space, buy a freezer. 24. Eat like an omnivore. 25. Eat well-grown food from healthy soil.

26. Eat wild foods when you can. 27 26. Eat wild foods when you can. 27. Don’t overlook the oily little fishes. 28. Eat some foods that have been predigested by bacteria or fungi. 29. Sweeten and salt your food yourself. 30. Eat sweet foods as you find them in nature.

31. Stop eating before you’re full. 32 31. Stop eating before you’re full. 32. Eat when you are hungry, not when you are bored. 33. Eat slowly. 34. Serve a proper portion and don’t go back for seconds. 35. Breakfast like a king, lunch like a prince, dinner like a pauper.

36. Don’t eat breakfast cereals that change the color of the milk. 37 36. Don’t eat breakfast cereals that change the color of the milk. 37. The whiter the bread, the sooner you’ll be dead. 38. Favor the kinds of oils and grains that have traditionally been stone-ground. 39. Eat all the junk food you want as long as you cook it yourself. 40. Pay more, eat less.

41. Limit your snacks to unprocessed plant foods. 42 41. Limit your snacks to unprocessed plant foods. 42. Try not to eat alone. 43. Treat treats as treats. 61. Leave something on your plate. 44. Plant a vegetable garden if you have space, a window box if you don’t. 45. Cook. 46. Break the rules once in a while.