Nutrition 101

Why develop healthy eating habits? feel You’ll better * You’ll _______ better * You’ll _______________ * think look be healthier make more $ * Scientifically proven

* As defined by the Center for Disease Control (CDC) Too Fat? Fattest country in the world? Fattest state in America Percentage of Americans obese?* Percentage of Americans overweight?* America Mississippi (Louisiana 2nd) 40% 31% 71% * As defined by the Center for Disease Control (CDC)

Calorie Basics What is a calorie? A unit of energy How many calories in a pound? What causes weight gain? A unit of energy 3500 Consuming more calories than we burn

Calories in common foods 140 16 ounce coke: Two glazed donuts: Chick-fil-a sandwich, med. fry, & sweet tea: Nacho Cheese Doritos (1.75 oz) Popeye’s breast & wing, biscuit, fries, coke: 510 960 240 1240 Total: 3090

Protein Second most abundant substance in humans Key to every cell, antibodies, enzymes, and hormones Transport oxygen and nutrients Role in developing/repairing bone, muscle, skin Vital for human life Few Americans suffer from protein deficiencies

Carbohydrates Best fuel – provide energy quickly and efficiently Two types Simple sugars Glucose (monosaccharide) – most common form Fructose (monosaccharide) – found in fruits and berries Sucrose (disaccharide) – sources include granulated sugar, milk and milk products Complex carbohydrates (polysaccharides) Starches – from flour, pasta, potatoes Stored in the body as glycogen Fiber

Fiber Offers many health protections Colon and rectal cancer Breast cancer Constipation Diverticulosis Heart Disease Diabetes Obesity Most American eat far less than recommended Recommended is 20-30 grams and average is 12 grams

Fats Also called lipids Misunderstood but vital group of basic nutrients Maintain healthy skin Insulate body organs Maintain body temperature Promote healthy cell function Carry fat-soluble vitamins A, D, E, and K Are a concentrated form of energy

Obtaining Essential Nutrients Avoiding trans fatty acids Created by process of making liquid oil into a solid Increase LDL levels while lowering HDL levels Higher risk of coronary and heart disease, sudden cardiac death Found in many margarines, baked goods and restaurant deep-fried foods Food labels listing no trans fasts can still contain less than 500 milligrams/serving

Life Skill: Reading a Food Label Figure 9.6

Serving Size Card Figure 9.8

Nutritional Needs for Different Groups

Improved Eating for the College Student Variety of challenges for healthy eating Eating breakfast and lunch vital for keeping energy up throughout the day Make lunch and bring it with you, including healthy snacks Will keep you from buying less healthy food on the run Limit sugar-heavy beverages and fried products

Homework: Determine your BMI (body mass index) What is the Body Mass Index? A simple way to calculate the body composition and body fat as a way to measure health. https://www.nhlbi.nih.gov/health/educational/lose_ wt/BMI/bmicalc.htm More advanced measures provide more accurate results, especially for athletes and physically fit people.