True or False??? If I don’t eat fat, I won’t get fat. FALSE a calorie is a calorie Pasta is bad and should be avoided FALSE. Pasta is a good source of carbs, your body’s primary gasoline Fat is bad and should be avoided. FALSE. Fat helps the body to absorb certain vitamins and supplies energy Some foods, like celery and grapefruit cause the body to burn more calories that are actually contained in that food. FALSE. Digestion is not a major calorie burning process Eating after 8 p.m. is bad. FALSE. It is the actual number of calories IN A DAY that matters, not when you eat them.

The Digestive Process

Calories = a measure of the energy content of food Carbohydrates and Proteins are about 4 cal/gram Fats are 9 cal/ gram

calorie = unit to measure energy in food Nutrients Elements necessary for growth, energy, and repair of tissues. There are 6: Carbohydrates Fats Protein Vitamins Minerals Water Foods containing carbohydrates, fats, and protein contain units of energy called calories. Most foods we eat and consume are listed as kilocalories or kcals. Vitamins, minerals, and water do not contain any calories. Calories are defined as the energy required to raise 1 kg of water 1 degree Celsius. Calories are usually used as a form of energy for body requirements known as metabolism or stored away as either fat (adipose) or glycogen (stored carbohydrates). The discussion of these nutrients will be detailed during the presentation. calorie = unit to measure energy in food

Carbohydrates Provide energy and fiber Contain 4 cal/gram RDA is 60% of daily calorie intake Sources include grains, cereal, pasta, fruits and vegetables, nuts, and sugars Three types Simple carbohydrates = sugars Glucose, fructose, sucrose Complex carbohydrates = starches Fiber Soluble Insoluble

Fats Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (feeling of fullness) Cal value: 9 cal/gram RDA: 20-30% of foods should come from fat Types: saturated and unsaturated fats (monounsaturated/polyunsaturated) Fats or lipids helps give food a satiety value (causing a form of fullness/satisfaction) as well as provide taste. The function for fats is for insulation, shock absorption in joints, storage of energy, and carrier of vitamins A, D, E, K. The caloric value for fat is 9 kcal/gram. RDA: 30% of total caloric intake which 1/3 should come from saturated sources (butter, lard) 1/3 from monounsaturated sources (olive oil, canola oil) and 1/3 from polyunsaturated sources (omega 3 oils). There are two types of fats: saturated and unsaturated fats. Saturated fats tend to stay solid at room temperature (exception are the tropical oils of coconut and palm oil) and unsaturated are liquid at room temperature (vegetable oils). Be cautious of trans-fatty acid products such as margarine. These fats come from vegetable sources that have been hydrogenized, creating close to a saturated fat which can result in plaque buildup in the arteries. Cholesterol (lipid) is not considered a true fat but does play a role with production from saturated fats. Cholesterol will be discussed further in Chapter 10/Heart disease risk factors)

Fats: Saturated Fats Unsaturated Fats Provide energy, trigger production of cholesterol and LDL=bad Sources: Red meat, dairy products, egg yolks, coconut and palm oils Unsaturated Fats Also provide energy, but trigger more HDL (good) production and less cholesterol and LDL production Sources: Some fish, avocados, olive, canola and peanut oils, vegetable oils, soft margarine

Proteins Builds and repairs tissues, provide fuel for bodies Cal value: 4 cal/gram RDA: 15% of food intake Sources include: meat, poultry, fish, eggs, beans, nuts, cheese, tofu, vegetables, some fruits, pasta, breads, cereal and rice

Vitamins Facilitate use of other nutrients, involved in regulating growth, maintaining tissue and manufacturing blood cell, hormones, and other body components. Fruits, vegetables, grains, some meat and dairy products

Minerals Help build bones and teeth, aid in muscle function and nervous system activity, assist in various body functions including growth and energy production Many foods Major minerals - Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium Trace Minerals – iron, zinc, selenium, molybdenum, iodine, copper, manganese, flouride, chromium

Water Carries nutrients and removes waste, removes toxins, regulates body temperature. Found in: liquids, fruits, vegetables

Some bad sources of fiber white toast 0.4 g/slice Corn flakes- ½ g Pasta- 0.8 g/cup White rice- 2 g/1/2 cup Pop tart- 1 g Potato chips 1 g/ 17 chips

Some good sources of fiber whole grain toast 2 g/slice Bran cereal-5-10g/serving Beans= 8-10 g/cup Raisins- 2g per ¼ cup Apple- 2 g. Pear- 4g banana 2 g, orange 4 g Potato- 3 g Broccoli- 3 g per ½ cup Carrots- 2/g

Figure 5.11 Examples of saturated and unsaturated fats and fatty acids Vegetable oils (olive, corn etc…) nuts, fish (especially tuna, salmon, anchovies, and herring) Meat, dairy, coconut and palm oils

What happens to fats in your bloodstream? Type of fat LDL (“bad cholesterol”) HDL (“good cholesterol”) saturated unsaturated Trans/ hydrogenated

How fats affect your circulation Normal artery (top) “hardened” artery (bottom)

HOW CAN I REDUCE THE FAT IN MY DIET???? Read food labels- avoid products with hydrogenated and partially hydrogenated oils Use low fat and skim dairy products Trim visible fat from meat Avoid cream based sauces Find substitutes Low fat yogurt for sour cream, olive oil for butter and margarine etc…

Use a Variety of Foods Daily To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.

Nutrient Density This cola and bunch of grapes illustrate nutrient density. Each provides about 150 calories, but the grapes offer a trace of protein, some vitamins, minerals, and fiber along with the energy; the cola beverage offers only “empty” calories. Grapes, or any fruit for that matter, are more nutrient dense than cola beverages.

Term A serving contains: Term A serving contains: What Food Labels Really Mean Term A serving contains: Extra Lean Fat-free Free Good Source Reduced Fewer than 5 g. of fat, fewer than 2 g. of saturated fat and fewer than 95 mg of Cholesterol (applies to meats only). Less than 0.5 g of fat per serving. No or negligible amounts of sugar, sodium or fat. 1- to 10% of the Daily Value for a particular nutrient. 25% less of a nutrient or calorie than the regular product Term A serving contains: Less Light or lite Low-calorie Low-fat 25% less of a nutrient than a comparable food 33% fewer Calories or half the fat as the regular product, or 50% or less sodium than usual in a low-calorie, low-fat food. “Light” can also be used on labels to describe the texture or color of a food. 40 calories or fewer per serving 3 g or less fat per serving

Food Allergies Reaction by the immune system to attack the body based on food consumed Can be mistaken for food intolerance (enzyme deficiency) Common food allergies include: peanuts, milk, soy products, shellfish, and wheat By the 3rd exposure, could cause shock and/or even death Understand the difference between the concepts of food allergies vs. food intolerance. Stomach pains and digestive problems are not considered an auto immune disorder which can lead into shock, even death.