Basic Nutrition and label reading IPR Mres Lester

6 Basic Nutrients All have an important function in the body and all are needed for overall health. Vitamins Minerals Proteins Carbohydrates Fats Water

Nutrient posters Presentations Vitamins Minerals Proteins Carbohydrates Fats Water

Vitamins Help maintain normal body system functions. Have no calories (themselves). Main Sources: Water soluble: B complex (thiamin, niacin, riboflavin, biotin. C Fat soluble: A D E K

Minerals – Help maintain normal body system functions. Have no calories (themselves).  Micro- trace minerals iron, manganese, molybdenum Chromium Cobalt, Selenium copper, zinc Fluorine, iodine, Macro- Large quantiles Calcium Chloride Magnesium Phosphorus Sodium Sulfur

Proteins – Maintain/grow muscles. 4 calories per gram. Complete- all essential amino acids (from animals and soy) Incomplete- missing 1 or more essential amino acids (from plants), (may be eaten as complementary proteins for vegans) Main Sources: Meats (including poultry and fish), Eggs, Dairy, Legumes, Nuts, Soy

Carbohydrates Main Sources: Grains, Fruits, Vegetables – Energy for physical activity and fuel for brain. 4 calories/g. Main Sources: Grains, Fruits, Vegetables Sugar – simple carbohydrate (energy spikes, then drops) Starch – complex carbohydrate (maintains more constant energy curve) Fiber – cellulose-complex carbohydrate (maintains more constant energy curve) NO CALORIES

Fats Stored for energy reserves. 9 calories per gram. Insulation. Skin elasticity. Meats, Nuts, Some Grains, Some Vegetables

Types of Fats and Cholesterol Saturated- solid at room temperature – Raises LDL cholesterol source From animal sources A few veg ( avocado, tropical oils Trans Fats ( Hydrogenated) solid at room temperature Liquid fats converted to solid Unsaturated - liquid at room temperature polyunsaturated- Lowers LDL only does not increase HDL monounsaturated Lowers LDL, raises HDL

Water Regulation of chemical balance. – Hydration. Regulation of chemical balance. Waste/toxin removal. No calories. Bound- Undehydrated food ( water has not been removed) Unbound- foods that are juicy, and liquids Main Sources: Water, Fruits, Vegetables

Calories and Weight Management There are 3,500 calories in one pound. To lose 1 pound, you would need to burn off (use) 3,500 more calories than you consumed (ate). To gain 1 pound, you would need to consume (eat) 3,500 more calories than you burned off (used).

If calories burned = calories consumed, weight stays the same. Calories are a matter of balance. If calories burned = calories consumed, weight stays the same. If calories burned are less than calories consumed, weight is gained. If calories burned are greater than calories consumed, weight is lost.\ Exercise speeds metabolism and burns more calories. Dieting (extremely limiting calories) slows metabolism and sets the dieter up for weight gain after diet is over. Eating disorders are not about or caused by dieting. They are about psychological issues.

Label literacy Are you smarter than a food label? labels All commercially packaged foods are required to have a “Nutrition Facts” label that outlines the serving size, calorie count, and main nutrient content of the food. Grocery stores are required to have Nutrition Facts information about produce (fruits and vegetables) available for consumers.

There are no “bad” foods There are no “bad” foods. There are foods that are more nutritious or less nutritious than others. Less nutritious foods are sometimes called “empty calorie” foods and should be eaten in moderation. Eating a variety of foods from each of the food groups makes it easier to get all of the required nutrients. That variety should also include different of colors of fruits and vegetables, as color often indicates which vitamins are in highest concentration in that item.

History of USDA’s Food Guidance Food for Young Children 1992 1916 1940s 1970s 2005 USDA has had a long history with food guidance dating back into the early 20th century. Looking back over this history, many different food guides have been used. They represented health and nutrition concerns of the time when they were introduced. For example, In the 1940’s the wartime food guide promoted eating foods that provided the vitamins and minerals needed to prevent deficiencies. In the 1950’s-1960’s the 7 food groups were simplified into a “Food for Fitness” guide, which was commonly called “The Basic Four.” By the later 1970’s, concerns about dietary excess lead USDA to issue “The Hassle-Free Daily Food Guide,” which included a “caution” group of fats, sweets, and alcohol. All of these food guides preceded the introduction of the original Food Guide Pyramid in 1992. NOTE TO PRESENTER: The food guides pictured above are-- 1916: Food for Young Children 1940s (1946): National Food Guide (commonly called “The Basic Seven”) 1950s-1960s (1956): Food for Fitness—A Daily Food Guide (commonly called “The Basic Four”) 1970s (1979): Hassle-Free Guide to a Better Diet 1992: Food Guide Pyramid 2005: MyPyramid 1950s-1960s

The food groups Fruits, Vegetables, Grains, Protein Foods, Dairy

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