Nutrition 101 Ashley Ritzo, RD

Provide Calories (aka energy) Nutrients Carbohydrate Protein Fat Vitamins Minerals Provide Calories (aka energy) Do Not Provide Calories

Nutrients Nutrients that provide calories are called Macronutrients Carbohydrate Protein Fat 4 calories per gram 4 calories per gram 9 calories per gram Alcohol 7 calories per gram

Calorie: the measurement unit used to determine the amount of energy a food contains

Carbohydrate The body’s primary source for energy. Found primarily in plant-based foods, but also found in some animal-based foods. Primary Sources: Starches – bread, rice, pasta, cereals Beans and Legumes – dried beans and lentils Fruits Vegetables Milk and yogurt Sweets

Best Carbohydrate Choices Whole Grains Starchy Vegetable Fruits Non-starchy Vegetable Legumes Dairy Whole wheat bread Brown rice Oats Quinoa Barley Amaranth Sweet potatoes Potato Corn Fresh or frozen fruits Fresh or frozen vegetables Dried Beans Peas Lentils Low fat milk Low fat yogurt

Protein Meat, poultry, fish Eggs Building block of the body. Responsible for body structure as well as carrying out bodily functions. Primary Sources Meat, poultry, fish Eggs Cheese and some other dairy (e.g. Greek yogurt) Nuts, beans and seeds Whole grains

Best Protein Choices Animal-Based Plant-Based Lean meats (look for the words round or loin in the name) Fish Poultry (without skin) Eggs Low-fat cheese Greek yogurt Nuts Beans and Lentils Some whole grains

Fat Helps to maintain healthy skin, keep brain and nervous system functioning normally, cushions and positions organs, protects bones from injury and offers insulation. This nutrient helps vitamins A, E, D, and K to be absorbed.

Fats Unsaturated Saturated Trans About Sources This type of fat helps to improve cholesterol and is thought to be anti-inflammatory Associated with increased cholesterol levels Man-made. Associated with heart disease and cancer. Also known as hydrogenated oils. Sources Plant-based oils like olive and canola Nuts and seeds Fatty fish* Animal Fat (marbling, skin, milk fat) Some plants (coconut, palm) Processed foods

Micronutrients Nutrients that do not provide calories, but are still required by the body are called Micronutrients Vitamins Minerals Healing, bone health and vision. Some are better absorbed in water and others are better absorbed in fat. Building hormones, bone health and regulating heart beat. These substances cannot be destroyed by heat or other food-handling processes.

Other Functional Food Components Antioxidants A handful of vitamins, minerals, and other plant substances that slow the damage to the body from oxygen to prevent or repair damage to the body’s cells. Help improve immune function and lower risk for infection and cancer. Phytonutrients Plant chemicals associated with positive health benefits. These are neither vitamins nor minerals, but substances that plants produce to protect themselves against environmental threats (e.g. viruses, bacteria, fungi, insects, drought and the sun). Examples include Lycopene and Flavanols.

Other Functional Food Components Probiotics Live bacteria found in the gut that may improve gastrointestinal health and whole body immunity. Found in fermented foods like sourdough bread, yogurt, kefir, sauerkraut, kimchi . Prebiotics Type of fiber that feeds the beneficial bacteria in the gut. May improve gastrointestinal health and improve calcium absorption. Found in whole grains, onions, some fruits, garlic, honey, leeks, and fortified foods and beverages.

Label Reading

Nutrition Facts Serving Size ¾ cup (28g) Servings Per Container about 22 Amount Per Serving Calories 110 Calories from Fat 15 % Daily Value* Total Fat 1.5g 2% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg Sodium 160mg 7% Total Carbohydrate 22g Dietary Fiber 2g 8% Sugars 9g Protein 2g Vitamin A 10% Vitamin C 10% Calcium 10% Iron 25% *Percent Daily Value is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

So what do we Actually eat??

Some things to think about… “Six blind men are asked to describe an elephant. Each feels a different body part: leg, tusk, trunk, tail, ear and belly. Predictably, each offers a vastly different assessment: pillar, pipe, tree branch, rope, fan and wall. They argue vigorously, each sure that their experience alone is the correct one.” “The whole can be greater than the sum of its parts.” Whole: Rethinking the Science of Nutrition

Eat food, not too much, mostly plants.

Photo courtesy of The Beef Checkoff

All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient-dense when prepared without solid fats or sugars Slide courtesy of University of Nebraska Lincoln Extension

Summary All food is made up of nutrients – some provide calories and some don’t Your weight is dependent on the balance of calories in vs. calories out Use the plate method to guide food selection and portion sizes Choose the healthiest calories to keep you feeling full, prevent disease and keep your weight in check