+ UT College of Pharmacy UTSSHP Nutrition Committee NUTRITION 101

+ USDA’s My Plate

+ For a 2,000-calorie daily food plan, you need the amounts below from each food group: VegetablesFruitsGrainsDairyProtein Foods Eat 2½ cups every day What counts as a cup? 1 cup of raw or cooked vegetables or vegetable juice; 2 cups of leafy salad greens Eat 2 cups every day What counts as a cup? 1 cup of raw or cooked fruit or 100% fruit juice; ½ cup dried fruit Eat 6 ounces every day What counts as an ounce? 1 slice of bread; ½ cup of cooked rice, cereal, or pasta; 1 ounce of ready-to-eat cereal Get 3 cups every day What counts as a cup? 1 cup of milk, yogurt, or fortified soymilk; 1½ ounces natural or 2 ounces processed cheese Eat 5½ ounces every day What counts as an ounce? 1 ounce of lean meat, poultry, or fish; 1 egg; 1 Tbsp peanut butter; ½ ounce nuts or seeds; ¼ cup beans or peas

+ Cut back on sodium and empty calories Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number. Drink water instead of sugary drinks. Eat sugary desserts less often. Make foods that are high in solid fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not every day foods. Limit empty calories to less than 260 per day, based on a 2,000 calorie diet.

+ Be physically active your way Pick activities you like and do each for at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active. Children and adolescents: get 60 minutes or more a day. Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking.

+ What To Look For In A Nutrition Label

+ Serving Size Be sure to compare the serving size to how much you eat or else you’ll be eating more calories than you think!

+ Calories Calories from carbohydrates, proteins and fat  Limit this!!!  Less than 30% of daily calories should come from fat  600 calories in a 2000 calories 1 gram of fat contains about 9 calories.fat 1 gram of protein contains about 4 calories.protein 1 gram of carbohydrate contains about 4 calories. carbohydrate

+ Watch out for these things! Bad! Need to limit these Things high in fat:

+ Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium Total Fat - total amount of fat in a serving Saturated fat & Trans fat - bad fats because they raise cholesterol levels and increase the risk of heart disease Trans fats - used by food processors to increase the shelf life of processed food, same as "partially hydrogenated oils” Unsaturated Fats - can be calculated by subtracting the trans and saturated fats from the total fats Sodium – can cause fluid retention and high blood pressure

+ Be sure to get plenty of these!  Carbohydrates  Sugar  Fibers  Protein

+ Carbohydrates Broken down into total carbohydrates, fiber, and sugarscarbohydratesfibersugars Total Carbohydrates Amount of total carbohydrates per serving measured in grams Combines all the carbs in a food: fiber, sugars, starches, sugar alcohols and glycerin

+ Dietary Fiber Amount of indigestible (insoluble fiber) or partially digestible (soluble fiber) bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds Measured in grams “High fiber” foods = 5 grams of fiber or more Sugars Contain sugars from natural, normally present in the food, and added sugars Measured in grams

+ Proteins How much total protein is in a single serving of a food No distinction made for the type of protein or the source Amino acids and peptides not included since not considered whole food proteins

+ Vitamins  Vitamin A  Vitamin C  Calcium  Iron

+ Vitamins & Minerals Vitamins Vitamin A & C – only 2 vitamins on food label since presumable historical importance to health Measured in percentages Minerals Calcium and Iron - only minerals required on labels Measured in percent daily values

+ Portion Sizes

+ A portion of rice, pasta, fruit and veggies…

+ A portion of meat, fish and poultry…

+ A portion of nuts and raisins…

+ A portion of chips, popcorn, and pretzels…

+ A portion of peanut butter and cheese…

+ A portion of oil, mayo, butter and sugar…

+ Making Healthy Choices at the Grocery Store

+ Benefits of Eating Seasonally: Eating seasonally ensures your food is as fresh as possible. Your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Food is often of greater nutritive value. Reduces potential exposure to chemicals applied to produce prepared for shipping. Produce, meats, eggs and nuts eaten while they are plentiful, do not need to be stored.

+ Benefits of Eating Seasonally: Your food dollar is stretched further. Environmental damage caused by shipping foods thousands of miles is reduced. Buying seasonal produce also provides an exciting opportunity to try new foods and to experiment with seasonal recipes. Seasonal food simply tastes better!

+ Different Kinds of Foods Produce Buy at its peak of ripeness, which is its peak of nutritional value. Buy locally. Eat produce that was intended to be grown in the area where you live.

+ Different Kinds of Foods Poultry More plentiful in the summer months (June – August) Eggs Hens lay more eggs in the spring (March- May)

+ Different Kinds of Foods Nuts Typically ripen in the fall Enjoyed in the fall and winter Red Meat More plentiful in the fall and winter when animals fatten themselves for the winter

+ The Environmental Working Group’s Shoppers' Guide to Pesticides in Produce The following twelve foods had the lowest pesticide load when conventionally grown and are the safest conventionally grown crops to consume: Broccoli Eggplant Cabbage Banana Kiwi Asparagus Sweet peas (frozen) Mango Pineapple Sweet corn (frozen) Avocado Onion

+ Best bet, buy organic Some pesticides are systemic Can not be washed away or peeled off Consider buying organic varieties of just the foods that have been shown to be more likely to have high levels of chemical residues: peaches, apples, pears, winter squash, green beans, grapes, strawberries, raspberries, spinach, and potatoes.