Nutrition Chapter 8 page 141

Introduction Nutrition = physical performance fuel for biologic work   Eating behaviours Food choices Nutrients Physical activity 141

General Food Guidelines Eat slowly, chew well Eat foods in their natural state Drink lots of water Eat low fat dairy products Limit coffee/caffeine Eat lots of fresh fruit every day Avoid deep fried food Eat fresh fruit/vegetables daily 142

General Food Guidelines Avoid salt Use brown or wild rice Eat whole grain bread Avoid white sugar Do not skip meals – 3+ meals daily Do not skip breakfast! 142

Limit alcohol Lunch s/b biggest meal of the day Variety with every meal Snack! Fluids high in Vitamin C 143

                                                                                                                                                   

Letters correspond to nutrients on page 145

Other Foods The Canada Food Guide states: “Taste and enjoyment can also come from other foods and beverages that are not part of the four food groups. Some of these foods are higher in fat or calories, so use these foods in moderation” 144

Function of Key Nutrients Energy Tissue growth and repair Regulation of metabolic function Heat 145

Structure forming bones and teeth Minerals Structure forming bones and teeth Regulate cell activity Maintain normal heart rhythm Regulate Ph base of body Neural conductivity  

Vitamins Regulates metabolic reactions/tissue synthesis Releases energy in food

Fibre Found in plant foods – beans, fruit, veggies grain. Help maintain healthy bowels Absorbs harmful chemicals Protects against cancer Protects against heart disease 145

Carbohydrates 55 - 65 % of daily calories 1g - 4 calories 30 min. to digest and absorb Sole energy source for brain Necessary for fat metabolism 146

Carbohydrates Excess stored as fat Stored as glycogen in liver and muscle Deficiency causes use of protein A  in starches (long glucose chain) means  in seritonin levels = irritable, moody & fatigued 146

Protein 12 - 20% of daily calories 1g - 4 calories Adults require 1.5-2 g per kg of body wt 2 hours to digest and absorb Builds and repairs tissue (muscles, hair, skin, gums), forms antibodies Excess stored as fat 147

Fat 20-25 % of total calories should be fat 1 g yields 9 calories 4 hours to digest and absorb Fat holds organs and nerves in place Protects against injury Major supplier of energy Tastes good, fills you up Too much can cause obesity/heart disease 147

Compound Fat Lipoproteins transport fat in blood Three categories; Good Fats HDL -  protein +  fat Bad Fats LDL -  Fat +  protein VLDL   FAT +  protein

LDL carries cholesterol into the cells and sticks to arteries HDL help clear out the arteries

The Bad Fats Saturated. Fats harden at room temp Usually contain cholesterol Cause hardening of arteries  . Hydrogenated. liquid vegetable oil that has been “saturated” Increases LDL (lots of it in fast foods) 148

The Good Fat Unsaturated Monounsaturated – prevents HD , lowers LDL, can prevent cancer Polyunsaturated (omega 3 FA) – aids heart health, fights breast cancer  Vegetable related Low melting point Found in soybean, sunflower, corn oil, flax seed and cold water fish

The Ugly Reality of Fat In Food Too much is not good! Learn to read labels Any food with more than 30% fat s/b avoided!!!!

Calculating the Nutrients in Food (Handout – Page 21)   Protein = 4 calories per gram Carbohydrates = 4 calories per gram Fat = 9 calories per gram Sample Calculations Canned Soup Total weight 28 oz (796 ml) Per 250 ml serving 94 cal Protein 2.7 g Fat 0.4 g Carbohydrates 20 g What is the total amount and percentage of kilocalories that come from protein? 2.7 grams of protein x 4 = 10.8 Kcal 10.8 /94 = 11% What is the total amount and percentage of kilocalories that come from Fat .4 grams of fat x 9 = 3.6 Kcal 3.6 / 94 = 3% What is the total amount and percentage of kilocalories that come from Carbohydrates 20 grams of carbohydrates x 4 = 80 Kcal 80/94 = 85%

Your turn…   Michelina’s Lasagna Alfredo with Broccoli and cheese Total 381 calories Protein 14 grams Fat 17 grams Carbohydrates 43 grams Show your calculations! What is the total amount and percentage of kilocalories that come from protein?    What is the total amount and percentage of kilocalories that come from Fat What is the total amount of kilocalories that come from Carbohydrates

Your turn…  Michelina’s Lasagna Alfredo with Broccoli and cheese Total 381 calories Protein - 14 grams Fat 17 - grams Carbohydrates - 43 grams What is the total amount / percentage of Kcals that come from Protein?  14 grams x 4 = 56 56/381 = 14.6%    What is the total amount / percentage of Kcals that come from Fat   17 grams x 9 = 153 153/381 = 40.15%   What is the total amount/% of Kcals that come from Carbohydrates 43 grams x 4 = 172 172/ 381 = 45.14%

Information to Include: What they do in the body? How much do we need? What Foods Should I Eat? Information to Include: What they do in the body? How much do we need? What sources and grams per serving? Images?Make it pretty and colourful! You job will be to work with a group of three or four to create a visual display of foods that you could eat for the following categories: Protein Fats – Good/Bad Carbohydrates Vitamins Minerals Fiber