Dietary Reference Intake Values USDA Recommendations IOM Recommendations Fat 30% Carbohydrates 55-60% Protein 10-15% No more than 10% saturated fat Or less Carbohydrates 45-65% Protein 10-35% Fat 20-35% no more than 10% saturated fat

2000 Calories /Day Carbs to 1200 calories/day (50-60%) Fat- 600 calories/day (30 %) Protein-200 to 400 calories/day (10%-20% ) 3500 calories=1 pound To lose weight:To gain weight: calories/day2500 calories/day 500x7=3500 (-1 pound)500x7=3500 (+1 pound)

NUTRTION LABEL 1.SERVING SIZE: This gives you the size & total # of servings in the container. 2.CALORIES: # of calories per serving. 3.NUTRIENTS: This gives you the dietary allotment of specific nutrients. Some should be limited based on daily percentages. 4.NEEDED NUTRIENTS: Nutrients a person should get enough of daily. 5.FOOTNOTES: Additional information based on caloric intake. 6.QUICK GUIDE: Information based on daily values percentages.

CARBOHYDRATES Complex Carbohydrates- stored in the body to be used at a later date for energy. “glycogen” ex. pasta,rice,bread Simple Carbohydrates- used by the body immediately for quick energy. “glucose” ex. cakes,candy,fruit

FIBER Soluble Fiber: Functions: may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes. Insoluble Fiber: Functions: helps prevent constipation, hemorrhoids, and diverticulosis

FATS TWO TYPES OF FAT: saturated fat-solid at room temperature unsaturated fat-liquid at room temperature FUNCTION OF FAT: 1.Insulation for the body (temperature) 2.Protection for internal organs, nerves, and tissues 3.Forms part of cell structure 4.Energy for the body

FAT CELLS Cholesterol is a waxy, fatlike substances that is found in the cells of all animals. High cholesterol is associated with heart disease.

CHOLESTEROL

PROTEINS AMINO ACIDS Building blocks different amino acids. Essential (not produced by the body) and Nonessential (produced by the body) Essential amino acids: animal sources (complete) plant sources (incomplete) Protein should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for muscle growth and repair, and for the repair of body tissue. Proteins can also be a source of energy.

VITAMINS WATER-SOLUBLE: FAT-SOLUBLE: C, ALL Bs: B1,B2,B6,B12, NIACIN,FOLIC ACID, A, E, D, and K BIOTIN, and PANTHOTHENIC ACID Water soluble travel through bloodstream being used immediately by the body. Any unused vitamins are urinated out of the body. Fat soluble are stored in the fat tissues and liver for later use. FUNCTIONS: collagen for cells, cell growth, stronger teeth, gums, bones, blood vessels, helps absorption rate for iron, resistance to infection, aids central nervous system, converts sugar into fuel, healthy hair, vision, protects red blood cells, helps blood to clot, proper digestion, kidney function, and helps the metabolism rate.

MINERALS Calcium-stronger bones & teeth. Iron-formation of hemoglobin to transport oxygen to lungs. Potassium-muscles and nervous system work properly. Zinc-maintains immune system & cell growth.

WATER WATER IS NEEDED TO MAINTAIN A HEALTHY DIET. THE HUMAN BODY IS ABOUT 70% WATER. BRAIN-75-85% water & parts a vital role in dehydration. It controls water intake through altering thirst and varying the water excretion from your kidneys. A loss of 10% or more of body weight due to fluid loss can be life threatening. MOUTH-Thirst is a good indicator of hydration. By the time you feel thirst you have lose 2 to 5 cups of water. The production of saliva is vital to good oral hygiene. LUNGS- Your body loses water every time you breath. Every day you lose the equivalent of a can of drink just by breathing. HEART- Water is needed to continue the mechanical function of the heart. Cells need to stay hydrated so the heart can stimulate electrical impulse which allow the heart muscles to contract. Drinking five or more glasses a day can help reduce the risk of coronary heart disease. KIDNEYS-Control the amount of water, filters your blood, excretes waste in your urine, and leaves nutrients in your bloodstream. BLOOD-75% water and is vital for transportation of nutrients.