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Nutritional Presentation: Including Healthy Eating Habits and Daily Caloric and Nutrient Intake Created by: FS1 Russell Knowledge is Power Enable the crew to make the right choices! • Developed from the following manuals IAW FS Performance Quals (6.F.01 and 7.F.02): • • • Coast Guard Health Promotions Manual, COMDT M6200.1 Professional Cooking by Wayne Gisslen Weight Management Self Help Guide, COMDTPUB P6200.3 Essential Food Nutrients There are six nutrients essential for human growth and sustenance. Carbohydrates Proteins Fats Vitamins Minerals Water Calories: Carbohydrates, proteins, and fats provide the body with calories. A calorie is a unit of fuel the body can convert to energy. Vitamis, minerals, and water can provide no calories. Calories are defined as the amount of heat needed to raise the temperature of 1 kilogram of water by 1 degree celcius. Caloric Value of Nutrients Nutrient Carbohydrate Protein Fat Alcohol Caloric Value 4 calories per gram 4 calories per gram 9 calories per gram 7 calories per gram **Alcohol contains calories but has no nutritional value! Recommended Daily Caloric Balance Nutrient Daily Amount Carboydrate 55-60% Protein 12-15% Fat: 30% or less Polyunsaturated 10% “ “ Monounsaturated 10% “ “ Saturated 10% “ “ Source: Food & Nutrition Guide; American Heart Association (1996) Importance of Fluids • Water is extremely important. Without water death occurs within days. • Your body is approx. 40-60% water. • There is no provision for water storage in the body; therefore, the amount lost every 24 hours must be replaced to maintain health. • Normally, 64 ounces (8 eight ounce cups) of water are required each day by a sedentary adult living in a normal environment. Carbohydrates Are the most important source of food energy. Starches are complex carbohydrates. They are found in foods such as grains, breads, peas and beans, and many vegetables and fruits. Sugars are simple carbohydrates. They are found in sweets and, to a lesser extent fruits and vegetables. Complex carbs are better for you than simple carbs. Fiber is a group of carbohydrates that cannot be used by the body. Fiber supplies no food energy. However they are important for the proper functioning of the intestinal tract and the elimination of body waste. Fats The major kinds of fats we eat are saturated, polyunsaturated, monounsaturated, and trans fatty acids. Saturated fats, trans fats, and dietary cholesterol raise blood cholesterol. Hydrogenated fats in margarine and other fats are acceptable if the product contains liquid vegetable oil as the first ingredient and no more than 2 grams of saturated fat per tbsp. Polyunsaturated Fats: Safflower, sesame, soy, corn, and sunflower-seed oils, nuts and seeds. Monounsaturated fats: olive, canola and peanut oils, avocados Sample Low Fat Distribution Meals Breakfast Lunch Dinner TOTAL Men Women 10 grams 10 grams 25 grams 20 grams 25 grams 20 grams 60 grams 50 grams One pound of FAT TISSUE= 3500 calories All Calories consumes in excess of daily needs are converted to fat. Energy Balance Equation Energy Balance: Intake = Output Energy Gain: Intake is greater than Output Energy Loss: Output is greater than Intake To lose weight you need to have a caloric deficit., which means you burn more calories than you take in. On the other hand when you consume more calories than you burn, you gain weight. Avoid Second Helpings Make your first plateful last at least 20 minutes. 2. Slow down, put your fork down in between bites, or sip a non caloric beverage while eating. 3. Listen to your hunger cues; are you really still hungry or are you craving more food for its flavor or texture? **You can have all the low fat selections available, but they are not beneficial if extra helpings are a common occurrence. 1. Food Guide Pyramid Food Guide Pyramid The dietary guidelines suggested by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services includes: Eat a variety of foods Maintain a healthy bodyweight (body fat level) Choose a diet low in fat, saturated fat and cholesterol Choose a diet with plenty of vegetables, fruits and grain products Use salt and sugars only in moderation Drink alcoholic beverages only in moderation Recommended Daily Diet The Food Guide Pyramid encourages you to eat a variety of foods. Eat foods from the five major food groups to meet your nutritional needs. The eating of foods from the five major food groups with the recommended servings every day will help provide a balanced diet. You may need to adjust the amount of servings depending on your activity level. Always enjoy foods in moderation to control your intake of calories, saturated fat, cholesterol, salt, sugars and alcoholic beverages. Cooking Healthful Meals 1. 2. Use less fat in cooking. Cooking methods that require no added fat such as simmering, poaching, baking, steaming, and grilling, can be considered the most healthful. Use unsaturated fats. Olive oil and canola oil are monounsaturated making them the best choices. 3. 4. 5. 6. Emphasize flavor. Fat does not have to equal flavor. Use the products natural flavor to enhance the dish. Use the freshest, highest-quality foods possible. Use ingredients at the peak of their flavor. Let the true flavors of foods dominate. Store food properly. Food in storage loses its nutrients as it gets older. This can be slowed however by storing it properly. Modify portion sizes. 7. 8. Give customers a choice. Offer a variety of foods so that customers can choose a well-balanced meal suited to their needs and desires. Use nutritional information. Study the nutritional content of food aids in planning healthful menus. The End