2. NUTRITION 101 The Basics Professor Steven P. Dion Salem State College Spdion@yahoo.com www.salemstate.edu/~sdion

3. Nutrition 101: The Basics2 Discussion Topics Why / When and What we choose to eat. Why / When and What we choose to eat. Roles of the primary nutrients. Roles of the primary nutrients.  Carbohydrates  Fats  Proteins  Vitamins & Minerals  Water Changing your diet Secrets to weight management Things to remember Resources Questions

4. Nutrition 101: The Basics3 Why / When / What  Religion / Culture / Convenience & the Media.  The connection to others through foods we eat or don’t eat.  Foods importance at social gatherings – Is it a party if there is no food?  Food is no longer a scarce commodity – but our bodies are designed to cope if it were.  But they make it look and sound so good or so healthy.

5. Nutrition 101: The Basics4 Nutrients Carbohydrates – All Plant Products Carbohydrates – All Plant Products  Approximately 60% of total calories  Monosaccharides / Disaccharides/ Polysaccharides  Turns into glucose – which is critical in the production of energy & brain food  Choose low glycemic / complex carbs rather than high glycemic / simple sugars. How fast does that food impact your blood sugar level?

6. Nutrition 101: The Basics5 Fats & Lipids (grease) Do we eat too much fat? – 25-30% of total cals. Do we eat too much fat? – 25-30% of total cals. Fat has gotten a bad rap. Only Saturated fats are linked to Coronary Heart Disease. Fat has gotten a bad rap. Only Saturated fats are linked to Coronary Heart Disease. Fat is essential for: Fat is essential for:  Organ protection  Temperature regulation  90% of daily energy  Transport of fat soluble vitamins – A,D, E, K

7. Nutrition 101: The Basics6 Proteins 2 nd most abundant substance in the body next to water. 2 nd most abundant substance in the body next to water. Essential in growth and repair of all body tissues. (amino Acids – the building block of the body). Essential in growth and repair of all body tissues. (amino Acids – the building block of the body). 10-15% of the diet – ideally from high quality proteins. 10-15% of the diet – ideally from high quality proteins.  Essential Amino Acids – 8/9 – only from animal products.

8. Nutrition 101: The Basics7 Vitamins and Minerals Assist in the proper functioning of body systems / reactions and the development of bone and tissues. Assist in the proper functioning of body systems / reactions and the development of bone and tissues. Everyone should take a multivitamin (Walgreen's brand was rated well). Everyone should take a multivitamin (Walgreen's brand was rated well). If you take medication - you need to ask the doctor first before taking any supplements. If you take medication - you need to ask the doctor first before taking any supplements.

9. Nutrition 101: The Basics8 Water The other nectar from the Gods The other nectar from the Gods 50-75% of the body is made of water 50-75% of the body is made of water Key to consume between a half to full gallon of water per day. Key to consume between a half to full gallon of water per day.  30-60 days to adjust to the increased intake  75% of water is made of water

10. Nutrition 101: The Basics9 Pros & Cons of Alcohol Excess can cause a host of problems Excess can cause a host of problems  It is a diuretic – implosion of cells However – responsible use can promote health. However – responsible use can promote health.  Especially red wine (for heart disease)

11. Nutrition 101: The Basics10 Changing Your Diet Before you go adding all these new things or removing all these fun foods from your diet – just turn it upside down. Before you go adding all these new things or removing all these fun foods from your diet – just turn it upside down. Never deprive yourself form foods you love. Restriction and withdrawal never works in the long run. Never deprive yourself form foods you love. Restriction and withdrawal never works in the long run. There is no perfect diet – variety and moderation. There is no perfect diet – variety and moderation.

12. Nutrition 101: The Basics11 Secrets to Weight Management The answer to all your questions about weight management can be answered in one word. The answer to all your questions about weight management can be answered in one word.Exercise

13. Nutrition 101: The Basics12 Things to Remember Begin to read the labels. If you can’t read it, don’t eat it. And if everything you eat – you have not idea what’s in it – look it up. Begin to read the labels. If you can’t read it, don’t eat it. And if everything you eat – you have not idea what’s in it – look it up. The only things you really should stay away from are – “partially hydrogenated oils” and “trans fatty acids”. There are mostly found in snacks and goodies. The only things you really should stay away from are – “partially hydrogenated oils” and “trans fatty acids”. There are mostly found in snacks and goodies. Educate yourself and keep an open mind. Educate yourself and keep an open mind.

14. Nutrition 101: The Basics13 Resources Consumer Reports on Health ($24 / year) Consumer Reports on Health ($24 / year)  Subscription Department  Po box 5739  Harlan, IA. 51593-2879 Dr. Weil’s Self Healing - 1-800-523-3296 Dr. Weil’s Self Healing - 1-800-523-3296 www.cdc.gov - web site (load of info). www.cdc.gov - web site (load of info). www.cdc.gov

15. ANY QUESTIONS?