Carbohydrates Protein Fat Vitamins Minerals Water Nutrition Carbohydrates Protein Fat Vitamins Minerals Water

Calories Calories = Energy There are 3 energy nutrients: Carbohydrates = 4kcal/gram Protein=4kcal/gram Fat=9kcal/gram 3500 Calories (kcal) = 1 pound

Empty Calories Calories consumed that have little or no nutrients. http://www.choosemyplate.gov/supertracker-tools/empty-calories-chart.html

Portion Distortion http://www.choosemyplate.gov/supertracker-tools/portion-distortion.html

Daily Caloric Intake Protein Carbohydrate Fat 10-15% 55-60% less than 30%

Carbohydrates Provide energy Found in starches and sugars Complex = starches Vegetables, grains, cereals Simple = sugars table sugar, fruits

Proteins Building blocks (amino acids) to build and repair: Cells – particularly hair, skin & muscles 2 classifications of proteins Complete = animal sources: meat, eggs, milk Provide all the essential amino acids our body needs Incomplete = Plant sources: nuts, legumes, tofu Do NOT provide all the amino acids individually, but can be combined to get all the amino acids. Body will use protein for energy if necessary

Fats Concentrated (stored) energy Protect body organs, insulate body, carry fat-soluble vitamins through body Maintain body temperature Add flavor to food Make you feel full

Saturated Fats Usually found in animal products Red Meats Organ Meats Usually solid at room temperature “Unhealthy Fats” Less than 10% of intake Red Meats Organ Meats Shellfish Skin on poultry Whole Milk Products Butter/Lard Egg Yolks Mayonnaise Palm & Coconut Oils Chocolate

Unsaturated Fats Usually found in plant sources Usually liquid at room temperature “Healthy Fats” Mono & poly Fish Skinned Poultry Skim milk products Egg Whites Oils/(margerines) Canola Oil Sunflower Oil Corn Oil Cocoa

Saturated (solid) Fats http://www.choosemyplate.gov/supertracker-tools/solid-fats.html

Cholesterol Waxy substance found in animal products Mammals make cholesterol

Cholesterol – HDL’s High density lipoproteins – travel through the blood stream, pick up LDL’s and return them to the liver to be dismantled.

Cholesterol – LDL’s Low Density Lipoproteins – travel through the blood stream and drop out in blood vessels

Fats - Transfats Hydrogenation – hydrogens are added to unsaturated fats creating saturated, and trans forms of unsaturated fats. Creates a more solid form, Extends shelf life Increase stability of oil for deep-frying

Reducing your fat intake Reduce saturated fats Cut intake of meat products high in fat Use lean meats Trim the fat around meat Remove skin from poultry Drink skim milk Eat low-fat cheese Eat at least one meatless meal per week Snack on pretzels, air-popped popcorn and fruit Read labels carefully Reduce Cholesterol Limit portion sizes of lean meat, fish and poultry to no more than 6 ounces a day Eat organ meats (liver, kidney, etc.) very sparingly Cook with egg whites instead of whole eggs Avoid commercially prepared cookies, cakes and pies Eat more water soluble fiber (oat bran, legumes, and fruit)

Vitamins: 2 kinds Fat-Soluble Vitamins Vitamin A Vitamin D Body can store A, D, E, K Vitamin A Yellow/orange & dark leafy vegetables Carrots, milk, peaches Vitamin D Milk, salmon, tuna, egg yolks, sunshine Water-Soluble Vitamins Body cannot store B & C Vitamin B Cereals, bread, fish, lean meat, pork, eggs, poultry Vitamin C Citrus fruits, berries, tomatoes, green vegetables

Minerals Calcium Iron Healthy bones & teeth. Dairy products, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds, cheese. Vitamin D helps calcium to be absorbed. Iron Needed for production of red blood cells. Leafy green vegetables, whole-wheat bread, molasses, eggs, dried fruits Vitamin C will enhance absorption of iron.

(More Minerals) Zinc Iodine Plays a major role in many enzyme reactions and the immune system Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals. Iodine Present in vegetables, but the quantity depends on how rich the soil is in iodine Dairy products also have plenty of iodine.

Water Most of our body weight (60-70%) is water. Helps to control body temperature, carries nutrients to & waste products from cell, needed for cells to function.  Drink (8) glasses daily more in hot weather or during physical activity Dehydration can lead to headaches, kidney stones, fatigue Can also be obtained from: juice, milk, soup & foods high in water such as fruits and vegetables.  Drink caffeine-containing beverages (coffee, tea, cola) sparingly because caffeine is a diuretic, making us lose water. 

MyPlate Guide

Food Labels http://www.youtube.com/watch?v=MYIAdd2Z9Mc