Nutrition and Wellness Unit 2

Nutrition  the act or process of nourishing or of being nourished.

RDA Grains/Breads Men years old Recommended: 8 ounce equivalents** Minimum: 4 ounce equivalents** Women years old Recommended: 6 ounce equivalents** Daily: 3 ounce equivalents** Vegetables Men years old 3 cups** Women years old 2 ½ cups** Fruit Men years old 2 cups** Women years old 2 cups** Protein Men years old 6 ½ ounce equivalents** Women years old 5 ½ ounce equivalents** Discretionary calories Males years old-360 cal Females years old—265 cal Rule of thumb: 5 a day Fruit & Veg

Perceptions/Barriers  A North Carolina study reveled factors and perceptions of nutritional behaviors  Life stresses  Meal Planning  Current health status  Aging  Perceived impact of food on chronic disease status

Macronutrients  Include protein, carbohydrates and fat

Protein  Not viewed as a primary energy source  Needed in synthesis of tissues, enzymes and hormones  RDA 0.8g/kg per day  Complete proteins have all essential amino acids

Protein cont.  Amino acids are broken down from protein and supplied to muscles from blood.  9 of the 20 necessary amino acids must come from food

EGGS  These are portable protein sources that can be a golden ticket to toning up  Help Build Muscle and enhance weight loss  Have protein, Vitamin A and B12  Easy uses: hard boiled plain or on salad, top on wheat toast with salsa or spinich

Carbohydrates  Primary source of energy.  Crucial source for red blood cells and neurons  45-65% of calories should come from carbs.  Carbohydrate rich diets build glycogen which stores and aids in exercise recovery

Carbs. Cont.  Athletes should eat carbs. 1-4 hours before the event  Two classes: Sugars (simple)and Starches (complex)  Variety of fruits and veg. by color  3 or more ounces of whole grains a day

Whole grain foods   brown rice  brown rice flour  oatmeal  Whole or rolled oats  whole barley  whole corn or flour  whole grain barley or flour  whole rye or wheat or whole white wheat flour  wild rice flour  are made from the entire grain seed, usually called the kernel, which consists of the bran, germ and endosperm.

NOT whole grains:  all-purpose, bread, self rising or cake flour  couscous  degerminated corn meal  durum flour  enriched flour  enriched rice  Farina  rice flour  semolina  unbleached flour  white flour  wheat flour

Fiber & water  You should eat foods that are fiber rich (fruits & veg)  Helps the body to get rid of waste  Males 38 g/day  Females 25 g/day  ounces of water a day

Fats  Also known as lipids  Cholesterol, triglycerides and phospholipids  LDL’s- Low-density lipoproteins carry more cholesterol  HDL’s- High density lipoproteins carry less cholesterol (these offer protection against heart disease)  Limit saturated and trans fats (Mono and polysaturated fats)

Unsaturated fats  Replacing saturated fats with unsaturated fats helps to lower levels of total cholesterol and LDL cholesterol in the bloodcholesterolLDLblood

Saturated fats  Saturated fats are popular with manufacturers of processed foods because they are less vulnerable to rancidity and are, in general, more solid at room temperature than unsaturated fats. Saturated fats  saturated fat intake to less than 7% of total calories

Calcium  Calcium is a mineral that is essential to bone growth. A deficiency of calcium, especially in females, increases the risk for osteoporosis

How many servings per day?  Teens aged 9 to 18 typically need 4 to 5 servings a day (about 1300 mg)  These guidelines are based on a serving of calcium rich foods containing 300mg

Calcium cont. What is a good way of getting calcium?  List five or more different foods or ways you can receive calcium throughout the day.  Star the foods you feel have calcium in it from what you wrote down the other day

5 Staples Every Pantry Should Have  Sweet potatoes. Baked, roasted or steamed, these are delicious on their own. Stuffed with Vitamin C, potassium, fiber and carotenoids, they're a nutritional powerhouse.  Whole-grain crackers. When that hunk of low- fat cheese or jar of natural peanut butter is calling your name, you need something with a solid crunch to go with it. Go for whole-grain crackers and crispbreads that are chock full of fiber. Many of them are low-calorie and fat free as well.

6 Staples Every Pantry Should Have Cont.  Brown rice. Brown rice is much more nutritious than white rice because it hasn't been refined and stripped of the magnesium, Vitamin E, Vitamin B-6, copper, zinc, and fiber that make it such a standout.  Olive oil. Made up mostly of monounsaturated fat, olive oil lowers the level of harmful LDL in the blood and leaves the beneficial HDL intact.  Almonds. Full of healthful monounsaturated fat, almonds provide a hefty dose of Vitamin E and also have more calcium than any other nut.  Red beans. Long a staple of families who couldn't afford meat, the humble red bean provides a big bang for the buck. Offering hefty doses of protein and fiber, this legume also contains iron, magnesium, phosphorus, potassium, copper and thiamin.