1. Nutrition

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

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

14. 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…

15. 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

16. 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

17. 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

18. 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

19. 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.

20. 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.

22. 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)

23. 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

24. 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

25. 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.

26. 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.

29. 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.

30. 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!

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