Nutrition

Nutrition: Words to Know NUTRITION - is the science that studies how body makes use of food DIET - is everything you eat and drink NUTRIENTS - are the substances in food CALORIES – See the next slide

What’s the deal with CALORIES? A calorie is a unit of energy produced by food and used by the body There are 3500 calories in a pound Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories

6 Essential Nutrients Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need: Carbohydrates Protein Fat Vitamins Minerals Water

CARBOHYDRATES Your body's main source of energy. Most calories (55-60%) should come from carbohydrates. Carbohydrates can be grouped into two categories: Simple and Complex.   Simple Carbohydrates = Sugars Complex Carbohydrates = Starch & Dietary fiber.     

Main Sources of Carbohydrates Grain products Breads Cereals Pasta Rice Fruits Vegetables

PROTEIN Needed for growth; building and repair or body tissues The “building blocks” of the body Secondary energy source

Main Sources of Protein 2 Kinds of Proteins: Complete Proteins: Contains all of the essential amino acids Incomplete Proteins: Do NOT contain all the essential amino acids Come from Animals Meat - fish, poultry Milk Yogurt Eggs Come from Plants Grains Legumes-Dry Beans Nuts Seeds

FAT 2 Types: Saturated and Unsaturated Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain vitamins and hormones.  

Main Sources of Fat Animal-based foods Nuts Meats Milk products Oils Peanut butter  

VITAMINS Help to regulate chemical reactions in the body. Vitamins cannot be made in the body, we must obtain them through the diet.     Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose. Vitamins come from a variety of sources Eat a assorted & colorful diet!

MINERALS Minerals are components of foods that are involved in many body functions.    Minerals are not a source of energy and are best obtained through a varied diet rather than supplements. Minerals come from a variety of foods

WATER Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.   Most of our body weight (60-70%) is made up of water.   Drink at least 64 oz. per day How do you know if you are drinking enough water? Clear urine  

Food Labels Serving Size – The amount of food, such as 1 cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food. What is the serving size for this food? Answer - ½ Cup How many serving are in this container? Answer - 4 Servings How many calories are in 1 serving of this food? Answer – 90 Calories How many calories are in 3 serving of this food? Answer – 270 Calories Using the Percent Daily Value Low = 5% or less of the Daily Value Moderate = 6%-19% of the Daily Value High = 20% or more of the Daily Value

Nutrition Facts Quiz Directions: Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart List both the nutrient AND the percentage

McDonald's Big Mac

Featuring MyPlate and the 2010 Dietary Guidelines Build a Healthy Plate Featuring MyPlate and the 2010 Dietary Guidelines

What is MyPlate? MyPlate is a tool designed to remind Americans to eat healthfully MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting

MyPlate Key Messages Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits & vegetables. Make at least half your grains whole. Switch to low-fat (1%) or fat-free (skim) milk. Foods to Reduce Choose foods that have less sodium. Drink water instead of sugary drinks.

Build a Healthy Plate by Choosing… Nutrient-dense foods A variety of fruits and vegetables in a rainbow of colors. Fiber-rich whole grains Low-fat or fat free milk and dairy products. Protein foods that are low in fat.

CUT BACK SOLID FATS Saturated fat & trans fat  heart disease Replace with healthy unsaturated fat ADDED SUGAR Sugar adds calories  weight gain Choose water, 100% juice and fruit for dessert SALT (SODIUM) Raises blood pressure  hypertension Processed foods, fast food, frozen meals Season with spices and herbs instead of salt

*There will be a 5 question quiz upon completion of the video* Portion Distortion A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk. A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings. “Portion Size Me” Video (30 Min) SAFARI montage *There will be a 5 question quiz upon completion of the video*

Nutrition Related Diseases A typical American diet is too high in saturated fat, sodium, & sugar and too low in fruits, vegetables, whole grains, calcium, & fiber. Such a diet increases the risk of diseases, including: Heart Disease Diabetes Obesity Hypertension (High Blood Pressure) Stroke Osteoporosis Cancers (colon, prostate, mouth, throat, esophagus, lung, stomach)

But most people agree on the following information… Top 10 Nutrition Facts There is a lot of controversy in nutrition and it often seems like people can’t agree on anything. But most people agree on the following information…

Added Sugar is a Disaster Sugar  (sucrose and high fructose corn syrup) contains “empty” calories, and cause diseases that kill millions of people each year. There are no nutrients in sugar and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them. Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes Bottom Line: Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

Omega-3 Fats Are Crucial and Most People Don’t Get Enough Omega-3 fatty acids are extremely important for proper functioning of the human body. Being deficient in Omega-3 (very common) is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases It’s best to get Omega-3 fats from animal sources… including fish, grass-fed meat, Omega-3 enriched or pastured eggs, or fish oil. Bottom Line: A large part of the population is Omega-3 deficient. Avoiding a deficiency in these essential fatty acids can help prevent many diseases.

There is no Perfect Diet For Everyone We are all unique… and subtle differences in genetics, body type, culture and environment can affect which type of diet we should eat. Some do best on a low-carb diet while others may do fine on a vegetarian high-carb diet. Bottom Line: The best diet for YOU is the one you get results with and that you can stick to in the long term.

Artificial Trans Fats Are Very Unhealthy & Should be Avoided Trans fats are known as partially hydrogenated oils. They raise the bad cholesterol and lower the good cholesterol, cause abdominal obesity, inflammation and insulin resistance. In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases. Bottom Line: Trans Fats are chemically processed fats that cause all sorts of damage in the body. You should avoid them like the plague.

Eating Vegetables Will Improve Your Health They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients. Eating vegetables is associated with improved health and a lower risk of disease. Bottom Line: Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

It is Critical to Avoid a Vitamin D Deficiency The skin makes Vitamin D when it is exposed to ultraviolet rays from the sun. If you’re Vitamin D deficient, then you’re actually deficient in a major hormone in the body, and a deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others. Unfortunately, it is extremely difficult to get enough Vitamin D from the diet. If getting more sun is not an option, taking a Vitamin D3 supplement Bottom Line: Vitamin D is a crucial hormone in the Body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

Refined Carbohydrates Are Bad For You Whole Grains are BEST! When you process the grains you remove most of the nutrients and then there’s nothing left but the bad stuff, massive amounts of easily digestible glucose. Eating refined carbs will cause rapid spikes in blood sugar, followed by a surge of insulin in the blood which triggers fat storage and contributes to insulin resistance and various diseases like obesity and diabetes. Bottom Line: Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

Supplements Can Never Fully Replace Real Foods The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods. Therefore, supplements… at least the supplements we have today, are NOT able to replace the nutrients you get from real foods. Some supplements can be beneficial, especially for nutrients that are generally lacking in the diet like Vitamin D and Magnesium. But no amount of supplements will ever make up for a bad diet. Bottom Line: It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

“Diets” Don’t Work, a Lifestyle Change is Necessary “Diets” are ineffective. That is a fact. They may lead to short-term results, but as soon as you start eating junk food again you will gain the weight back. And then some. Most people that lose a lot of weight on a diet end up gaining it back whenever they “stop” the diet. For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change. Bottom Line: Adopting a healthy lifestyle is the only way to ensure long term weight loss and a lifetime of improved health.

Unprocessed Food is Healthiest As the food system has become more industrialized, the health of the population has deteriorated. During food processing, many of the beneficial nutrients in the food are removed. Not only do they remove healthy nutrients like fiber, but they also add other very harmful ingredients like added sugar, trans fats and refined wheat. Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long term human consumption. Basically, processed foods have less of the good stuff and a LOT more of the bad stuff. Bottom Line: The most important thing you can do to ensure optimal health is to “eat real food. ”If it looks like it was made in a factory, don’t eat it!