1. Nutrition 101
Ashley Ritzo, RD

2. Provide Calories (aka energy)
Nutrients
Carbohydrate
Protein
Fat
Vitamins
Minerals
Provide Calories (aka energy)
Do Not Provide Calories

3. Nutrients Nutrients that provide calories are called Macronutrients
Carbohydrate
Protein
Fat
4 calories per gram
4 calories per gram
9 calories per gram
Alcohol
7 calories per gram

4. Calorie: the measurement unit used to determine the amount of energy a food contains

5. Carbohydrate
The body’s primary source for energy. Found primarily in plant-based foods, but also found in some animal-based foods.
Primary Sources:
Starches – bread, rice, pasta, cereals
Beans and Legumes – dried beans and lentils
Fruits
Vegetables
Milk and yogurt
Sweets

6. Best Carbohydrate Choices
Whole Grains
Starchy Vegetable
Fruits
Non-starchy Vegetable
Legumes
Dairy
Whole wheat bread
Brown rice
Oats
Quinoa
Barley
Amaranth
Sweet potatoes
Potato
Corn
Fresh or frozen fruits
Fresh or frozen vegetables
Dried Beans
Peas
Lentils
Low fat milk
Low fat yogurt

7. Protein Meat, poultry, fish Eggs
Building block of the body. Responsible for body structure as well as carrying out bodily functions.
Primary Sources
Meat, poultry, fish
Eggs
Cheese and some other dairy (e.g. Greek yogurt)
Nuts, beans and seeds
Whole grains

8. Best Protein Choices Animal-Based Plant-Based
Lean meats (look for the words round or loin in the name)
Fish
Poultry (without skin)
Eggs
Low-fat cheese
Greek yogurt
Nuts
Beans and Lentils
Some whole grains

9. Fat
Helps to maintain healthy skin, keep brain and nervous system functioning normally, cushions and positions organs, protects bones from injury and offers insulation.
This nutrient helps vitamins A, E, D, and K to be absorbed.

10. Fats Unsaturated Saturated Trans About Sources
This type of fat helps to improve cholesterol and is thought to be anti-inflammatory
Associated with increased cholesterol levels
Man-made. Associated with heart disease and cancer. Also known as hydrogenated oils.
Sources
Plant-based oils like olive and canola
Nuts and seeds
Fatty fish*
Animal Fat (marbling, skin, milk fat)
Some plants (coconut, palm)
Processed foods

11. Micronutrients
Nutrients that do not provide calories, but are still required by the body are called Micronutrients
Vitamins
Minerals
Healing, bone health and vision.
Some are better absorbed in water and others are better absorbed in fat.
Building hormones, bone health and regulating heart beat.
These substances cannot be destroyed by heat or other food-handling processes.

12. Other Functional Food Components
Antioxidants
A handful of vitamins, minerals, and other plant substances that slow the damage to the body from oxygen to prevent or repair damage to the body’s cells. Help improve immune function and lower risk for infection and cancer.
Phytonutrients
Plant chemicals associated with positive health benefits. These are neither vitamins nor minerals, but substances that plants produce to protect themselves against environmental threats (e.g. viruses, bacteria, fungi, insects, drought and the sun). Examples include Lycopene and Flavanols.

13. Other Functional Food Components
Probiotics
Live bacteria found in the gut that may improve gastrointestinal health and whole body immunity. Found in fermented foods like sourdough bread, yogurt, kefir, sauerkraut, kimchi .
Prebiotics
Type of fiber that feeds the beneficial bacteria in the gut. May improve gastrointestinal health and improve calcium absorption. Found in whole grains, onions, some fruits, garlic, honey, leeks, and fortified foods and beverages.

14. Label Reading

15. Nutrition Facts Serving Size ¾ cup (28g)
Servings Per Container about 22
Amount Per Serving
Calories Calories from Fat 15
% Daily Value*
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg
Sodium 160mg 7%
Total Carbohydrate 22g
Dietary Fiber 2g 8%
Sugars 9g
Protein 2g
Vitamin A 10%
Vitamin C 10%
Calcium %
Iron %
*Percent Daily Value is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

20. So what do we Actually eat??

22. Some things to think about…
“Six blind men are asked to describe an elephant. Each feels a different body part: leg, tusk, trunk, tail, ear and belly. Predictably, each offers a vastly different assessment: pillar, pipe, tree branch, rope, fan and wall. They argue vigorously, each sure that their experience alone is the correct one.”
“The whole can be greater than the sum of its parts.”
Whole: Rethinking the Science of Nutrition

24. Eat food, not too much, mostly plants.

28. Photo courtesy of The Beef Checkoff

30. All vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat-free and low-fat dairy, and lean meats and poultry are nutrient-dense when prepared without solid fats or sugars
Slide courtesy of University of Nebraska Lincoln Extension

31. Summary
All food is made up of nutrients – some provide calories and some don’t
Your weight is dependent on the balance of calories in vs. calories out
Use the plate method to guide food selection and portion sizes
Choose the healthiest calories to keep you feeling full, prevent disease and keep your weight in check