1. Chapter 6 Elizabeth Lytle, MPH, BSN, RN Los Altos School District Personal Nutrition

2. In This Chapter, Learn About Nutrition Understand Types of nutrients USDA MyPlate System Anatomy of digestion Learn How To Protect from food-borne illness Make dietary changes Decipher food labels

3. Carbohydrates Simple sugars Starches Dietary fiber Water 11-15 cups/day Minerals 15 req’d in diet Vitamins Fats Saturated Unsaturated Fatty Acids Cholesterol Proteins Made of amino acids 9 amino acids req’d Six Categories of Essential Nutrients Some Nutrients Are Essential In Our Diet

4. Two Categories Of Essential Nutrients Macronutrients Carbohydrates Proteins Fats Micronutrients Vitamins Minerals

5. Digestive Organs And Their Function

6. Macronutrients Provide Energy Macronutrient Energy (cal/gram) Percentage of caloric intake Carbohydrates 4 45-65% Fat 9 20-35% Protein 4 10-35%

7. How Many Calories Do you Need?

8. Water Is An Essential Nutrient Functions Carries nutrients Maintains temperature Lubricates joints Aids digestion Removes waste Daily Needs Body uses at least eight to ten 8 ounce glasses of water each day

9. Proteins Are The Body’s Framework Functions Growth and repair of cells Basic framework of muscle, bone, blood, hair and fingernails Composition Combinations of up to 20 amino acids Daily Needs50 – 65 grams per day

10. Carbohydrates Provide Glucose For Energy Functions Provide glucose to brain and body Types Simple: Sugar Complex: Starch and fiber Daily Needs 130 grams per day at minimum 25-38 grams of fiber

11. Complex Carbohydrates Starches Refined grains are stripped of fiber and nutrients Whole grains are best Fiber Slows digestion, aids in weight control Lower risk of heart disease Helps prevent constipation and diabetes

12. Fats Functions Carry fat-soluble vitamins Protect organs from injury Regulate body temperature Aid growth and development Types Saturated: avoid if possible Unsaturated: include in diet Daily Need No more than 20-35% of daily calories

13. Vitamins Functions Regulate growth Maintain tissue Release energy from foods Manufacture of blood cells and hormones Types Fat-soluble: Vitamins A, D, E and K Water-soluble: Vitamins B and C Daily Needs Water-soluble vitamins B and C Vitamin D: 600 IU

14. Minerals Functions Build bones and teeth Aid in muscle function Help send nervous system messages Daily Needs 100 milligrams of: Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium and Sulfur 10 milligrams of: Iron, Zinc, Selenium, Molybdenum, Iodine, Copper, Manganese, Fluoride, Chromium

15. Calorie Balance Beverage Food Physical Exercise Body functions You must expend as many calories as you put in to maintain the balance and your weight Calories InCalories Out

16. Decrease Amounts Of These Foods Sodium Fats Trans Fatty Acids Cholesterol Saturated Fats Alcohol Refined Grains Added Sugar

17. Eat More Of These Foods Vegetables and Fruits Whole Grains Milk and Milk Products Protein Foods Oils Nutrients of concern Potassium Fiber Iron Vitamin D, B 12 Calcium Folate

18. USDA MyPlate Food Guidance System

19. Themes Of USDA MyPlate Balance Calories Enjoy your food, but eat less Avoid oversized portions Foods to Increase Make half of plate fruits and vegetables Make half of grains whole grains Switch to fat-free or low-fat milk Foods to Reduce Compare sodium in different foods and have those with lower numbers Drink water instead of sugary drinks

20. Complementary Proteins For Vegetarian Meals Vegetarian diets have health benefits Sufficient Protein Consume foods with complementary proteins Beans and rice Sesame seeds and chickpeas Soy and rice Other Nutrients Iron Vitamin B Sources: egg, nuts or legumes

21. Gender-Based Dietary Recommendations WomenMen Increase ironLess meat Eat more calciumLess fat Take folic acid

22. Calories from sweetened beverages account for half of the rise in caloric intake by Americans since 1970

23. You Are What You Drink WaterMedical experts’ choice Soft Drinks 2/3 of adults consume 300 cal/day in soft drinks Can add 5 pounds a year Associated with kidney disease, heart disease and metabolic syndrome Energy Drinks Dangerous with alcohol Added ingredients may affect heart

24. Nutritional Labels Calories Total calories per serving Calories from fat per serving Must calculate percentage Serving Size Amount of that food the label describes Daily Value Total amount of the average adult’s diet Based on 2000 calories per day Must be adjusted for your diet

25. Nutritional Labels Total Fat Monitor to keep fat calories 20-35% of total calories Cholesterol Made by the body Not required in our diet Sugars Have no recommended daily value Fiber Look for foods with at least 2.5 grams per serving

26. Nutritional Labels Calcium High = 200 mg or more Good = 100 mg or more ‘More’ means at least 100 mg more than the food would normally have Sodium Avoid excess sodium Vitamins Good = 10% of Daily Value High = 20% of Daily Value

27. Don’t Be Mislead, Read Labels Carefully

28. Making Healthy Choices - Portions Customers are often served portions two to eight times larger than the serving size for that food. Monitor your portions!

29. Steps To Reduce Food-Borne Illness 1.Wash hands before handling food 2. Wash fruits and vegetables—discard outer leaves, wash under running water, scrub if possible 3. Do not allow liquids to touch or drip onto other items 4.Clean out refrigerator regularly 5. Sterilize wet kitchen sponges by microwaving for 1-2 minutes