1. Nutrition PowerPoint

2. 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.

3. The Digestive Process

4. calorie = unit to measure energy in food
Nutrients
Elements necessary for growth, energy, and repair of tissues. There are 6:
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Foods containing carbohydrates, fats, and protein contain units of energy called calories. Most foods we eat and consume are listed as kilocalories or kcals. Vitamins, minerals, and water do not contain any calories. Calories are defined as the energy required to raise 1 kg of water 1 degree Celsius. Calories are usually used as a form of energy for body requirements known as metabolism or stored away as either fat (adipose) or glycogen (stored carbohydrates). The discussion of these nutrients will be detailed during the presentation.
calorie = unit to measure energy in food

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

6. 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

7. 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

8. 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

9. 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 or lipids helps give food a satiety value (causing a form of fullness/satisfaction) as well as provide taste. The function for fats is for insulation, shock absorption in joints, storage of energy, and carrier of vitamins A, D, E, K.
The caloric value for fat is 9 kcal/gram.
RDA: 30% of total caloric intake which 1/3 should come from saturated sources (butter, lard) 1/3 from monounsaturated sources (olive oil, canola oil) and 1/3 from polyunsaturated sources (omega 3 oils).
There are two types of fats: saturated and unsaturated fats. Saturated fats tend to stay solid at room temperature (exception are the tropical oils of coconut and palm oil) and unsaturated are liquid at room temperature (vegetable oils).
Be cautious of trans-fatty acid products such as margarine. These fats come from vegetable sources that have been hydrogenized, creating close to a saturated fat which can result in plaque buildup in the arteries.
Cholesterol (lipid) is not considered a true fat but does play a role with production from saturated fats. Cholesterol will be discussed further in Chapter 10/Heart disease risk factors)

10. Fats: Saturated Fats Unsaturated 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

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

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

13. 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…

14. 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

15. 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

16. 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

17. 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

18. 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.

20. Term A serving contains: Term A serving contains:
What Food Labels Really Mean
Term
A serving contains:
Extra Lean
Fat-free
Free
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

21. 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

22. 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 3rd exposure, could cause shock and/or even death
Understand the difference between the concepts of food allergies vs. food intolerance. Stomach pains and digestive problems are not considered an auto immune disorder which can lead into shock, even death.

23. EATING DISORDERS

24. What is an eating disorder?
An eating disorder is a compulsion to eat, or avoid eating, that negatively affects one's physical and mental health and can include life-threatening consequences.

25. Eating Disorder Stats
5-10 million females and 1 million males struggle with eating disorders.
42% of 1st-3rd graders want to be thinner.
81% of 10 year olds are afraid of being fat.
Most models are thinner than 98% of women.
25% of men and 45% of women are on a diet any given day.

26. What contributes to eating disorders?

27. Psychological factors-
Decreased Self Esteem
Lack of control in life
Loneliness, depression, anger
Interpersonal factors
Troubled relationships
History of being teased about weight
Difficulty expressing emotions and feelings

28. Social factors Cultural pressures that glorify thinness
Narrow definition of beauty
Society values physical appearance, not inner beauty

29. 5 Major Determinants of Body Weight
Genetic influence.
Number of fat cells which is partially determined by amount and type of food you eat at key changes in your life.
Infancy
Puberty
Pregnancy
Metabolism.
Current diet and exercise.
Age.

30. Calories What is a calorie? How many calories in one pound?
The measure of energy found in food.
How many calories in one pound?
3500 calories equal one pound.

33. Anorexia Nervosa-
The relentless pursuit of thinness.
Signs-
Reads food labels; obsessed with diet books.
Makes frequent excuses about food. (“I had a big lunch.”)
Hides, plays with, or throws away food to avoid eating.
Refuses to maintain normal body weight.
Weighs 85% or less of expected weight for age and height.
Person denies the dangers of low weight.(May drink a lot of water before a weigh in.)
Is terrified of becoming fat.
Reports feeling fat even when very thin.

34. Health effects of Anorexia Nervosa
Bone density loss
Low body temperature and blood pressure.
Irregular heartbeat that can lead to cardiac arrest.
Menstrual period stops.

35. Bulimia-
The person eats a large amount of food and then purges by forcing self to vomit or use a laxative to force food through the body quickly.
Signs-
Person feels out of control while eating.
Vomits, misuses laxatives, exercises, or fasts to get rid of calories.
Believes self-worth requires being thin.
Weight may fluctuate by 10 pounds.
Calluses or scars on knuckles.
Puffy “Chipmunk” cheeks.
Smell of Vomit

36. Health Effects of Bulimia
Stomach acid may damage teeth, mouth, and throat.
Excessive vomiting can cause stomach to rupture.
Malnutrition from lack of nutrients.
Laxative use can cause kidney and liver damage.
Broken blood vessels in the eyes.
Chronic constipation from laxative abuse.

37. Binge Eating-
Compulsive over eating.
Signs-
Has a history of diet failures.
May weigh more than the cultural ideal.
Frequent episodes of uncontrollable binge eating. (eats all the time, even when full)
Feeling extremely distressed, guilty, depressed or upset during or after bingeing. No control with food.
No regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.

38. Health Effects of Binge Eating
Type 2 diabetes
High cholesterol
High blood pressure
Heart disease  
Certain types of cancer
Joint and muscle pain
Gastrointestinal problems
Sleep apnea

41. Yo-Yo Dieting
“Yo-Yo" dieting - a continuing pattern of gaining and losing weight.
Diet includes bouts of starvation, missing meals, or very low calories - you are setting yourself up for the yo-yo effect.

42. YO YO continued
The body adapts, and decides that energy must be conserved - and metabolism begins to slow down. Often this can be a 'plateau' - the weight loss that was initially achieved begins to slow down or stop.
The weight begins to come back on. And what's even worse, is that for some people, the lowered metabolism means they end up with more weight than what they started at!

43. Overweight vs. Obesity
Obesity= abnormally high proportion of body fat.
Overweight= Excess muscle, bone, fat and/or body water relative to height.