1. Carbohydrates Protein Fat Vitamins Minerals Water
Nutrition
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water

2. Calories Calories = Energy There are 3 energy nutrients:
Carbohydrates = 4kcal/gram
Protein=4kcal/gram
Fat=9kcal/gram
3500 Calories (kcal) = 1 pound

3. Empty Calories Calories consumed that have little or no nutrients.

4. Portion Distortion

5. Daily Caloric Intake Protein Carbohydrate Fat 10-15% 55-60%
less than 30%

6. Carbohydrates Provide energy Found in starches and sugars
Complex = starches
Vegetables, grains, cereals
Simple = sugars
table sugar, fruits

7. Proteins Building blocks (amino acids) to build and repair:
Cells – particularly hair, skin & muscles
2 classifications of proteins
Complete = animal sources:
meat, eggs, milk
Provide all the essential amino acids our body needs
Incomplete = Plant sources:
nuts, legumes, tofu
Do NOT provide all the amino acids individually, but can be combined to get all the amino acids.
Body will use protein for energy if necessary

8. Fats Concentrated (stored) energy
Protect body organs, insulate body, carry fat-soluble vitamins through body
Maintain body temperature
Add flavor to food
Make you feel full

9. Saturated Fats Usually found in animal products Red Meats Organ Meats
Usually solid at room temperature
“Unhealthy Fats”
Less than 10% of intake
Red Meats
Organ Meats
Shellfish
Skin on poultry
Whole Milk Products
Butter/Lard
Egg Yolks
Mayonnaise
Palm & Coconut Oils
Chocolate

10. Unsaturated Fats Usually found in plant sources
Usually liquid at room temperature
“Healthy Fats”
Mono & poly
Fish
Skinned Poultry
Skim milk products
Egg Whites
Oils/(margerines)
Canola Oil
Sunflower Oil
Corn Oil
Cocoa

11. Saturated (solid) Fats

12. Cholesterol Waxy substance found in animal products
Mammals make cholesterol

13. Cholesterol – HDL’s
High density lipoproteins – travel through the blood stream, pick up LDL’s and return them to the liver to be dismantled.

14. Cholesterol – LDL’s
Low Density Lipoproteins – travel through the blood stream and drop out in blood vessels

15. Fats - Transfats
Hydrogenation – hydrogens are added to unsaturated fats creating saturated, and trans forms of unsaturated fats.
Creates a more solid form,
Extends shelf life
Increase stability of oil for deep-frying

16. Reducing your fat intake
Reduce saturated fats
Cut intake of meat products high in fat
Use lean meats
Trim the fat around meat
Remove skin from poultry
Drink skim milk
Eat low-fat cheese
Eat at least one meatless meal per week
Snack on pretzels, air-popped popcorn and fruit
Read labels carefully
Reduce Cholesterol
Limit portion sizes of lean meat, fish and poultry to no more than 6 ounces a day
Eat organ meats (liver, kidney, etc.) very sparingly
Cook with egg whites instead of whole eggs
Avoid commercially prepared cookies, cakes and pies
Eat more water soluble fiber (oat bran, legumes, and fruit)

17. Vitamins: 2 kinds Fat-Soluble Vitamins Vitamin A Vitamin D
Body can store
A, D, E, K
Vitamin A
Yellow/orange & dark leafy vegetables
Carrots, milk, peaches
Vitamin D
Milk, salmon, tuna, egg yolks, sunshine
Water-Soluble Vitamins
Body cannot store
B & C
Vitamin B
Cereals, bread, fish, lean meat, pork, eggs, poultry
Vitamin C
Citrus fruits, berries, tomatoes, green vegetables

18. Minerals Calcium Iron Healthy bones & teeth.
Dairy products, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds, cheese.
Vitamin D helps calcium to be absorbed.
Iron
Needed for production of red blood cells.
Leafy green vegetables, whole-wheat bread, molasses, eggs, dried fruits
Vitamin C will enhance absorption of iron.

19. (More Minerals) Zinc Iodine
Plays a major role in many enzyme reactions and the immune system
Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals.
Iodine
Present in vegetables, but the quantity depends on how rich the soil is in iodine
Dairy products also have plenty of iodine.

20. Water Most of our body weight (60-70%) is water.
Helps to control body temperature, carries nutrients to & waste products from cell, needed for cells to function. 
Drink (8) glasses daily
more in hot weather or during physical activity
Dehydration can lead to headaches, kidney stones, fatigue
Can also be obtained from:
juice, milk, soup & foods high in water such as fruits and vegetables. 
Drink caffeine-containing beverages (coffee, tea, cola) sparingly because caffeine is a diuretic, making us lose water. 

21. MyPlate Guide

22. Food Labels