True or False???  If I don’t eat fat, I won’t get fat.  FALSE a calorie is a calorie  Pasta is bad and should be avoided  FALSE. Pasta is a good source of carbs, your body’s primary gasoline  Fat is bad and should be avoided.  FALSE. Fat helps the body to absorb certain vitamins and supplies energy  Some foods, like celery and grapefruit cause the body to burn more calories that are actually contained in that food.  FALSE. Digestion is not a major calorie burning process  Eating after 8 p.m. is bad.  FALSE. It is the actual number of calories IN A DAY that matters, not when you eat them.

The Digestive Process

Nutrients  Carbohydrates  Fats  Protein  Vitamins  Minerals  Water Elements necessary for growth, energy, and repair of tissues. There are 6: calorie = unit to measure energy in food

Calories (actually Kcal)  = a measure of the energy content of food  Carbohydrates and Proteins are about 4 cal/gram  Fats are 9 cal/ gram

Carbohydrates  Provide energy and fiber  Contain 4 cal/gram  RDA is 60% of daily calorie intake  Sources include grains, cereal, pasta, fruits and vegetables, nuts, and sugars  Three types  Simple carbohydrates (monosaccharides and disaccharides)= sugars  Glucose, fructose, sucrose  Complex carbohydrates = starches  Fiber  Soluble  Insoluble

Some bad sources of fiber  white toast 0.4 g/slice  Corn flakes- ½ g  Pasta- 0.8 g/cup  White rice- 2 g / 1/2 cup  Pop tart- 1 g  Potato chips 1 g/ 17 chips

Some good sources of fiber  whole grain toast 2 g/slice  Bran cereal-5-10g/serving  Beans= 8-10 g/cup  Raisins- 2g per ¼ cup  Apple- 2 g. Pear- 4g banana 2 g, orange 4 g  Potato- 3 g  Broccoli- 3 g per ½ cup  Carrots- 2/g

Fats  Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (feeling of fullness)  Kcal value: 9 kcal/gram  RDA: 30% of foods should come from fat  Types: saturated and unsaturated fats (monounsaturated/polyunsaturated)

Fats:  Saturated Fats  Provide energy, trigger production of cholesterol and LDL.  Sources: Red meat, dairy products, egg yolks, coconut and palm oils  Unsaturated Fats  Also provide energy, but trigger more HDL production and less cholesterol and LDL production Sources: Some fish, avocados, olive, canola and peanut oils, vegetable oils, soft margarine

Figure 5.11 Examples of saturated and unsaturated fats and fatty acids Figure 5.11 Examples of saturated and unsaturated fats and fatty acids  Meat, chicken, dairy, coconut and palm oils  Vegetable oils (olives, corn etc…) nuts, fish (especially tuna, salmon, anchovies, and herring)

Type of fat LDL (“bad cholesterol”) HDL (“good cholesterol”) saturated unsaturated Trans/hydrogenated What happens to fats in your bloodstream?

How fats affect your circulation Normal artery (top) “hardened” artery (bottom)

HOW CAN I REDUCE THE FAT IN MY DIET????  Read food labels- avoid products with hydrogenated and partially hydrogenated oils  Use low fat and skim dairy products  Trim visible fat from meat  Avoid cream based sauces  Find substitutes  Low fat yogurt for sour cream, olive oil for butter and margarine etc…

Proteins  Help build new tissue to keep hair, skin and eyesight healthy, build antibodies, enzymes, hormones, and other compounds, provide fuel for bodies  Kcal value: 4 kcal/gram  RDA: 15% of food intake  Sources include: meat, poultry, fish, eggs, beans, nuts, cheese, tofu, vegetables, some fruits, pasta, breads, cereal and rice

Vitamins  Facilitate use of other nutrients, involved in regulating growth, maintaining tissue and manufacturing blood cell, hormones, and other body components.  Fruits vegetables, grains, some meat and dairy products  Fat soluble vitamins - A,D,E,K  Water soluble - B6, B12, C, Thiamin, Riboflavin, Niacin, Folate, Panothenic Acid, Biotin

Minerals  Help build bones and teeth, aid in muscle function and nervous system activity, assist in various body functions including growth and energy production  Many foods  Major minerals - Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium  Trace Minerals – iron, zinc, selenium, molybdenum, iodine, copper, manganese, flouride, chromium

Water  Carries nutrients and removes waste, cleans body by removing toxins, regulates body temperature.  Found in: liquids, fruits, vegetables  Any liquid counts!! (and some comes from food) (EXCEPT ALCOHOL)  Average woman- 2.7 L/day (91 oz)  Average man – 3.7 L/day

Use a Variety of Foods Daily To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.

Nutrient Density This cola and bunch of grapes illustrate nutrient density. Each provides about 150 kcalories, but the grapes offer a trace of protein, some vitamins, minerals, and fiber along with the energy; the cola beverage offers only “empty” kcalories. Grapes, or any fruit for that matter, are more nutrient dense than cola beverages.

 Italy,  parts of Spain and Portugal,  southern France,  parts of North Africa (especially Morocco and Tunisia),  parts of Turkey,  as well as parts of the Middle East (especially Lebanon and Syria)

What Food Labels Really Mean Term A serving contains: Extra Lean Fat-freeFree Good Source Reduced Fewer than 5 g. of fat, fewer than 2 g. of saturated fat and fewer than 95 mg of Cholesterol (applies to meats only). Less than 0.5 g of fat per serving. No or negligible amounts of sugar, sodium or fat. 1- to 10% of the Daily Value for a particular nutrient. 25% less of a nutrient or calorie than the regular product Term A serving contains: Less Light or lite Low- calorie Low-fat 25% less of a nutrient than a comparable food 33% fewer Calories or half the fat as the regular product, or 50% or less sodium than usual in a low- calorie, low-fat food. “Light” can also be used on labels to describe the texture or color of a food. 40 calories or fewer per serving 3 g or less fat per serving

Make good choices when eating out.  Table 5.3 has a list of fat values in fast food.  Whopper – 640 cal, 341 from fat  Quarter pounder w/ cheese 530 cal, 270 from fat  Split dessert  Pass on bread and chips  Choose low fat preparations  Eat half and take rest home for another meal

Food Allergies  Reaction by the immune system to attack the body based on food consumed  Can be mistaken for food intolerance (enzyme deficiency)  Common food allergies include: peanuts, milk, soy products, shellfish, and wheat  By the 3 rd exposure, could cause shock and/or even death