Download File

“Good”
NUTRITION
What does it mean?
Why does it matter?
Nutrition
The science of how your body uses food
Which foods and beverages/ in what
quantities provide the energy and
building material you need to
construct and maintain EVERY organ
in your system
Good Nutrition
Health promotion
*Weak bones – not enough clacium
*Gums bleed – insufficient vitamin C
Disease prevention
*Cardiovascular diseases, Cancer, Diabetes
Energy
Weight control
“MyPlate illustrates the five food groups that are the building blocks for a
healthy diet using a familiar image -- a place setting for a meal. Before
you eat, think about what goes on your plate or in your cup or bowl.”
Fruits provide nutrients
vital for health and
maintenance of your body.
• Naturally low in fat, sodium and calories
• None have cholesterol
• Fruits are sources of many essential nutrients
that are underconsumed, including potassium,
dietary fiber, vitamin C, and folate (folic acid).
Potassium
Diets rich in potassium may help
to maintain healthy blood
pressure.
Fruit sources of potassium include:
• Bananas
• prunes and prune juice
• dried peaches and apricots
• Cantaloupe
• honeydew melon
• orange juice
Dietary Fiber
• Dietary fiber from fruits helps reduce blood cholesterol
levels and may lower risk of heart disease.
• Fiber-containing foods such as fruits help provide a
feeling of fullness with fewer calories.
• Whole or cut-up fruits are sources of dietary fiber; fruit
juices contain little or no fiber.
• Fiber is important for proper bowel function and
reduces constipation and diverticulosis.
Vitamin C is important for:
• growth and repair of all body tissues
• helps heal cuts and wounds
• keeps teeth and gums healthy
Folate (folic acid)
• Helps the body form red blood cells which carry
oxygen from the lungs to other parts of the body.
• Women of childbearing age who may become pregnant
should consume adequate folate from foods. This
reduces the risk of neural tube defects, spina bifida,
and anencephaly during fetal development.
Vegetables provide
nutrients vital for health and
maintenance of your body.
• Naturally low in fat, sodium and calories
• None have cholesterol
• Fruits are sources of many essential nutrients
such as: potassium, dietary fiber, vitamin C,
vitamin A and folate.
*Any vegetable or 100% vegetable juice counts
as a member of the Vegetable Group.
*Vegetables may be raw or cooked; fresh, frozen,
canned, or dried/dehydrated; and may be whole,
cut-up, or mashed.
*Based on their nutrient content, vegetables are
organized into 5 subgroups: dark-green,
starchy, red and orange, beans and peas, and
other vegetables.
Health benefits
Eating a diet rich in vegetables and fruits as part of an
overall healthy diet may:
reduce risk for heart disease, including heart attack and
stroke.
protect against certain types of cancers.
reduce the risk of obesity and type 2 diabetes.
lower blood pressure, and may also reduce the risk of
developing kidney stones and help to decrease bone loss.
be useful in helping to lower calorie intake.
Calories The amount of heat produced when food is
burned in your body cells
•Amount of energy required to raise the
temperature of one liter of water one
degree centigrade (Celsius) at sea level
•Proper scientific term = Kilocalorie
**Recommended daily caloric intake varies by age, gender and medical history
Solid fats and added sugars add calories
to the food but few or no nutrients.
These calories are called
EMPTY CALORIES
The foods and beverages that provide the most
Empty Calories for Americans are:
•Cakes, cookies, pastries, and donuts (contain both solid fat and
added sugars)
•Sodas, energy drinks, sports drinks, and fruit drinks (contain added
sugars)
•Cheese (contains solid fat)
•Pizza (contains solid fat)
•Ice cream (contains both solid fat and added sugars)
•Sausages, hot dogs, bacon, and ribs (contain solid fat)
U.S. Public Health Services & U. S. Department of Agriculture
update the Dietary Guidelines for Americans every five years
Some General Guidelines:
Balance your calorie intake with energy output in the form of
regular exercise
Eat enough carbohydrates (primarily complex) to account for
45% - 65% of your total daily calories = (900-1300 calories on a
2000 calorie diet)
Keep your saturated fat intake no more than 7% of your daily
calories = (140 calories)
Drink alcohol only in moderation
MACROnutrients
Needed in
large
quantities
Carbohydrates
Needed in
smaller
quantities
MICROnutrients
Vitamins
Minerals
Proteins
Fats
Water
6 ounces per day
(4 calories/ gram of weight)
=?
Popcorn ….. 3 cups
(4 calories/ gram of weight)
Bread ….. 1 slice
Pasta ….. ½ cup cooked
Oatmeal ….. ½ cup cooked
Pancakes ….. 1 pancake
Not all Grains are the same…
What is a Refined Grain?
• Bran and germ have been removed –
Loss of B vitamins, iron, and FIBER
• Often ENRICHED – Only B vitamins and
iron are added back
• Often contain solid fats and added
sugars which may cause us to consume
excess calories contributing to weight gain
Carbohydrates
Simple vs Complex
(4 calories/ gram of weight)
Choosing Carbohydrates Wisely
In addition to being simple or complex carbohydrate sources,
foods can also vary in how processed they are. Whole foods
such as fruits, vegetables, whole grains, and beans are
generally considered less processed, while refined foods such
as fruit punch, potato chips, white bread, sugary cereals, candy,
and fried foods are considered more processed.
During processing, many of the nutrients and much of the fiber
found in whole foods is often stripped away and certain
problematic ingredients, such as fat, sugar, and salt, are added,
resulting in a less healthful food.
Getting the Best Carb-Rich Foods
Choose whole, unprocessed foods from plant sources. Choosing
whole fruit instead of juice, a whole-grain side dish instead of
crackers, and fresh vegetables instead of potato chips will ensure
you are getting complex carbohydrates, complete with fiber,
vitamins, and minerals. Remember also that all types of meat and
eggs are essentially devoid of carbohydrates.
When buying packaged foods, check food labels for the word
"whole" in front of the word "grain" and make sure that corn syrup
or one of the other simple carbohydrates listed above doesn't appear
among the first few ingredients on the list.
Carbs to Limit
Smarter Carbs
Best Choices
Instead of:
Choose:
Or better yet:
Candy
Dried fruit
Whole fruit
Soda or punch
Fruit juice
Seltzer + dash of juice
White bread
Whole-wheat bread
Seven-grain bread
Enriched pasta
Whole-wheat pasta
Cracked wheat pilaf
White crackers
Whole-grain cracker
Vegetable sticks
Cotton candy
Caramel apple
Apple
Chocolate chip cookie
Oatmeal raisin cookie
Strawberries
Sugary cereal
Bran cereal
Rolled oats
Choose My Plate Whole Grain Top Ten handouts…
Proteins
Proteins function as building blocks for
bones, muscles, cartilage, skin, and
blood.
They are also building blocks for
enzymes, hormones, and vitamins.
Proteins are one of three nutrients that
provide calories (the others are fat and
carbohydrates).
Proteins (4 calories/ gram of weight)
Build, repair and maintain your body cells
•Made of amino acids
oEssential and Nonessential
oComplete and Incomplete Proteins
•Found in meats, eggs, cheese, milk,
seafood
•Some proteins can be found in grains,
beans, veggies
Fat
A healthy body needs fat to build tissue,
manufacture biochemicals such as
hormones, provide energy and a place
to store it
•9 calories (energy)/ per gram of weight
•Harder for body to pull energy from fat
than from carbs and proteins
Good fats, meaning
monounsaturated and
polyunsaturated fats,
contain essential fatty
acids and are a major
source of vitamin D.
Bad fats, meaning
trans and saturated
fats, raise (LDL)
cholesterol levels and
increase the risk of
heart diseases.
Unsaturated Fat
•Typically found in vegetable products and tends to be liquid at
room temperature.
•Examples include sunflower, soybean, peanut, almond and olive
oils.
•Fish also produce polyunsaturated fat called Omega-3
•Called good fats because they can improve blood cholesterol
levels, ease inflammation, stabilize heart rhythms, and play a
number of other beneficial roles
Saturated Fat
•Found in animal products and is typically solid at room temperature.
•Examples include lard, butter, milk fat and meat fat.
•Our bodies can make all the saturated fat we need
•It has undesirable effects in cardiovascular disease
•As a general rule, it's a good idea to keep your intake of saturated fats
as low as possible. (Saturated fats are part of many foods, including
vegetable oils that are mainly unsaturated fats, so we can't eliminate
them from our diets.) Seven percent of total calories or lower is a good
target. Red meat and dairy fats are the main sources of saturated fat in
our diets, so keeping these low is the primary way to reduce intake of
saturated fat.
Trans fats
•Trans fatty acids, more commonly called trans fats, are made by
heating liquid vegetable oils in the presence of hydrogen gas, a
process called hydrogenation.
•This process makes them more stable and less likely to spoil,
easier to transport and can withstand repeated heating without
breaking down, making them ideal for frying fast foods.
•Consuming trans fats raises the amount of *LDL and lowers the
amount of *HDL in the body
•A new labeling law that forces food companies to list trans fats on
the label should help curb the consumption of these harmful fats.
Cholesterol – a waxy, fatlike substance found in
cells of all mammals
•Small amount needed to make hormones and provide
structure to your cell membranes
•“Bad cholesterol” = Low Density Lipoproteins = LDL
•“Good cholesterol = High Density Lipoproteins = HDL
•Diets high in saturated fats raise bad cholesterol levels
(LDL) in the blood
LDL
HDL
Think of HDL as the “garbage trucks”
of the bloodstream
Watch out!
“Fat-free” products often
replace healthful fats with
added sugar, sodium and
refined carbohydrates
Recap…