Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Low-carbohydrate diet wikipedia , lookup
Dietary fiber wikipedia , lookup
Abdominal obesity wikipedia , lookup
Diet-induced obesity model wikipedia , lookup
Fat acceptance movement wikipedia , lookup
Body fat percentage wikipedia , lookup
Adipose tissue wikipedia , lookup
Human nutrition wikipedia , lookup
Nutrition Chapter 8 As Americans we love to get our money’s worth! The Big Texan Steak Ranch Amarillo, TX Almost 42,000 people from around the world have traveled to Amarillo and attempted to eat the specially cut 72-oz. top sirloin steak, a baked potato, salad, dinner roll and shrimp cocktail. About 8,000 have succeeded in completing the feat and joining the ranks of Big Texan champions. Last year higher market prices for cattle pushed the price to $72.00 for the meal. Pointer’s Pizza St Louis, MO For years now, Pointers has offered a $500 prize to any twomember team who can demolish an entire 10-pound, two-meattopping, 28-inch pizza in an hour without leaving the customer area. Teams must call at least a day in advance and cannot compete during lunch or dinner rushes. A pair of recent winners advise ordering lean toppings such as turkey and chicken, lest nausea become a disqualifying factor. The Pointersaurus Challenge costs $42, but the pizza sells briskly for parties and office lunches at $35 for a cheese pizza and $5 for each topping Ben & Jerry’s Vermonster 20 scoops of ice cream (4.5 pounds) 10 scoops of chopped walnuts 5 scoops of fresh whipped cream 4 scoops of hot fudge 5 chocolate chip cookies 2 scoops of M&M’s 2 scoops of Reeses 2 scoops of chocolate jimmies 1 giant homemade brownie The Big Mac Lone Star Typical Meal How many portions? Portion Sizes 1 tsp margarine = the tip of your thumb 1 oz. cheese = your thumb, four dice stacked together 3 oz. chicken or meat = deck of cards 1 c. pasta = tennis ball 2 T. peanut butter = large marshmallow 1 medium potato = computer mouse 1 medium fruit = baseball ¼ c. nuts = golf ball 2 oz. bagel = yo-yo or hockey puck Small cookie or cracker = poker chip Nutrition Is the study of food and how our bodies use food as fuel for our body and our health. There is a link between lifetime nutritional habits and these diseases: Heart disease Cancer Stroke Diabetes Foods Are Composed Of: Carbohydrates Proteins Fats Vitamins Minerals Water ESSENTIAL NUTRIENTS – The nutrients that we must include in our diet. Our body does NOT manufacture them. Nutrition Foods are various combinations of these nutrients. Example- meat is a lot of protein, water, fat, vitamins, minerals, but very little CHO. Energy (the ability to do work) for the body is supplied by every bite that you eat. Nutrients are released into the body by the process of digestion, which breaks down food into compounds that can be used by the body. Nutrients Food provides two different and distinct groups of nutrients: Macronutrients (macro = big) CHO, protein, fats, water Micronutrients (micro = small) vitamins and minerals Best Choices Six Classes of Essential Nutrients Three Provide Energy Carbohydrates 4 calories/gram Supply energy to cells in brain, nervous system, blood and to muscles during exercise. Fat Protein 9 calories/gram 4 calories/gram Supply energy, insulate, Support and cushion organs Provide for absorption of Fat-soluble vitamins Repair tissue, help in growth, Supply energy, regulate H2O Ideal Eating Plan Recommendations 60% 50% 40% 30% 20% 10% 0% Protein CHO Fat Protein CHO Fat 10-35% 45-65% 20-35% Saturated Fat < 7-10% Monounsaturated Fat - Up to 20% Polyunsaturated Fat – Up to 10% Six Classes of Essential Nutrients Three DO NOT Provide Energy But Are Still Vital Vitamins Initiate or speed up chemical reactions in cells. Minerals Water Help regulate body functions, aid in growth and maintenance The body is about 60% water. Regulates temperature. Removes waste products. of body tissues. Nutrition Alcohol – Although alcohol is not an essential nutrient, it does provide energy. 7 Calories/gram Calories are the potential energy for the body to produce work. One Kcal represents the amount of heat it takes to raise the temperature of 1 kg of water 1 degree Celsius. Carbohydrates Are organic compounds composed of carbon, hydrogen and oxygen. Found mostly in plant sources. The only animal source is milk. CHO are our brain food and some cells in the nervous system only use CHO as fuel. They do not utilize fat. CHO also used during high-intensity exercise. AT LEAST 55% of our total calories should come from CHO, with no more than 10-15% of these from simple CHO sources. Carbohydrates They are classified as simple or complex. Simple are sugars, complex are starches or fiber. Simple Carbohydrates Sugars and starches occur naturally in many foods—including milk, fruits, some vegetables, bread, cereals, and grains. These foods, however, provide many important nutrients. On the other hand, so-called added sugarssupply added calories, but few nutrients. Foods rich in added sugars include things like soft drinks and desserts. Leading Sources of Calories in the American Diet 1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%) 10. French fries, fried potatoes (2.2%) Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999–2000. Journal of Food Composition and Analysis 17: 439–447. Choose Sensibly How much sugar is added to this??? Carbonated beverages 8-10 tsp yogurt 7 tsp 1 cup canned corn 3 tsp 1 tablespoon ketchup 1 tsp Glazed donut 6 tsp 1 choc. Éclair or piece of angel food cake 7 tsp 2 oz. chocolate candy 8 tsp Iced chocolate cake or berry pie 10 tsp 4 oz hard candy 20 tsp Choose Sensibly A sugar by any other name… Read the label to locate hidden sugars in the foods you consume. Sugars are listed by many different names, including brown sugar, corn sweetener, corn syrup, fructose, fruit juice concentrate, glucose or dextrose, high-fructose corn syrup, honey, lactose, maltose, molasses, raw sugar, table sugar, or sucrose, and syrup. If one of these appears near the top of the ingredients list, the food is probably high in added sugars. Sugar Study in Annual Review of Nutrition found that women ages 20-39 increased their daily caloric intake from 1,652 to 2,028 (376 more calories). Also during this time they the calories from protein and fat. Primarily sugar intake increased. We now consume an additional 25 lbs./year of sugar that previous years. High Fructose Corn Syrup Created in 1967, a combination of fructose and glucose Cheaper and 1.16 times sweeter than cane-derived sugar 1970 HFCS was in 1% of products 2000 HFCS in 42% of products According to 2008 USDA report – 57% of all sugar on the market is purchased by food and beverage industry. Sugar Average American intake of added sugars: males-22 tsps., females, 16 tsps. This does not include naturally occurring sugars found in foods such as milk and fruits. The USDA recommendation: 1600 calories/day = no more than 6 tsp/day 2200 calories/day = no more than 12 tsp/day 2800 calories/day = no more than 18 tsp/day Chocolate Shake Complex Carbohydrates Complex carbohydrates consist of chains of many sugar molecules Found in plants, especially grains, legumes, and tubers Include starches and most types of dietary fiber Whole Grains Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran During processing, the germ and bran are often removed, leaving just the starchy endosperm Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients Whole Grains Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds Whole grains take longer to digest Make people feel full sooner Cause a slower rise in glucose levels Choose 3 or more servings of whole grains per day Complex Carbohydrates Complex CHO are broken down through digestive processes to glucose for use by the body. Glucose remains in the blood and some is converted to glycogen and is stored in the liver, muscles, and kidneys. The body can pack about 400 gr. of glycogen. Together with glucose stored, there are about of 1,800 calories of energy. Diets low in CHO promote lean tissue and water loss. Each gram of glycogen is stored with 2-3 grams of water. Thus low CHO intake leads to water loss. CHO and Energy Glucose is then carried into your cells with the help of insulin, a hormone secreted by your pancreas. Remember. . .with oxygen, glucose is converted to ATP in the mitochondria of the cell. Without oxygen, red blood cells change glucose to energy (ATP), but lactic acid is a byproduct. CHO Uses CHO also protect muscles. When you need energy the body looks for CHO first. If none are available, because you are on a low CHO diet or you have a condition the inhibits the body from using CHO, the body will use its own protein tissues (muscles). CHO also: Regulate the amount of sugar circulating in the blood, so that your cells get the energy they need. Provide nutrients for the friendly bacteria in the intestinal tract that help digest food. They help the body absorb calcium. They help to lower cholesterol levels and regulate blood pressure, especially fiber. Where do we get CHO? Most important sources of CHO are plant foods – fruits, vegetables, and grains. Milk and milk products do contain CHO. Meat, fish and poultry do not have CHO. You need: 6-11 servings /day of grain foods (bread, cereals, pasta, rice) 2-4 servings of fruit 3-5 servings of vegetables Glycemic Index Glycemic Index – Is the measure of how strong of an effect a CHO food has on blood glucose levels. A high glycemic index CHO tends to cause a quick and dramatic rise in glucose and insulin levels. High glycemic foods can increase appetite, and are linked to increased diabetes and heart disease. Glycemic Index Basmati Rice 58 Brown Rice 55 Long grain White Rice 56 Short grain White Rice 72 Uncle Ben's Converted 44 Noodles (instant) 46 Taco Shells 68 Glycemic Index of Fruit Apple 38 Banana 55 Cantaloupe 65 Cherries 22 Grapefruit 25 Grapes 46 Kiwi 52 Mango 55 Orange 44 Papaya 58 Pear 38 Pineapple 66 Plum 39 Watermelon 103 Glycemic Index of Vegetables Beets 69 Broccoli 10 Cabbage 10 Carrots 49 Corn 55 Green Peas 48 Lettuce 10 Mushrooms 10 Onions 10 Parsnips 97 Potato (baked) 93 Potato (mashed, instant) 86 Potato (new) 62 Potato (french fries) 75 Red Peppers 10 Pumpkin 75 Sweet Potato 54 Glycemic Index of Beans Baked Beans 48 Broad Beans 79 Bagel 72 Blueberry Muffin 59 Croissant 67 Donut 76 Pita Bread 57 Pumpernickel Bread 51 Rye Bread 76 Sour Dough Bread 52 Sponge Cake 46 Stone Ground Whole wheat bread 53 Waffles 76 White Bread 70 Whole Wheat Bread 69 Glycemic Index of Dairy Milk (whole) 22 Milk (skimmed) 32 Milk (chocolate flavored) 34 Ice Cream (whole) 61 Ice cream (low-fat) 50 Yogurt (low-fat) 33 Glycemic Index of Snacks Cashews 22 Chocolate Bar 49 Corn Chips 72 Jelly Beans 80 Peanuts 14 Popcorn 55 Potato Chips 55 Pretzels 83 Snickers Bar 41 Walnuts 15 Glycemic Index of Cookies Graham Crackers 74 Kavli Crispbread 71 Melba Toast 70 Oatmeal Cookies 55 Rice Cakes 82 Rice Crackers 91 Ryvita Crispbread 69 Soda Crackers 74 Shortbread Cookies 64 Stoned Wheat Thins 67 Vanilla Wafers Water crackers 78 Glycemic Index of Sugars Fiber—A Closer Look Dietary fiber = non-digestible carbohydrates and lignin that are present naturally in plants Functional fiber = non-digestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement Total fiber = dietary fiber + functional fiber Types of Fiber Soluble (viscous) fiber = fiber that dissolves in water or is broken down by bacteria in the large intestine Slows the body’s absorption of glucose Binds cholesterol-containing compounds Sources: pears, apples, prunes, oat, oranges, zucchini Types of Fiber Insoluble fiber = fiber that doesn’t dissolve in water Makes feces bulkier and softer Helps prevent constipation, hemorrhoids, and diverticulitis Sources: bran (outer layer of wheat/corn), the skins of fruit and root vegetables, and leafy greens Fiber adds no calories to your diet. There is no fiber in meat, fish, poultry, milk, milk products and eggs. Recommended Intake of Fiber Women = 25 grams per day Men = 38 grams per day Americans currently consume about half this amount Why Do We Need Fiber? Fiber helps to speed the passage of waste through the intestinal tract which lowers the risk of cancer because any potential carcinogens are moved out quickly. Water-soluble fiber binds with cholesterol in the intestinal tract and blocks the absorption and helps the body release it. Thus, a lower total cholesterol level!! Less cholesterol means less risk of heart disease! Refined vs. Unrefined Fiber The processing of package foods can remove fiber. REFINED CHO – Retain all the calories, but are lower in fiber, vitamins, and minerals. UNREFINED CHO (Whole Grains)– Take longer to chew and digest and enter the blood more slowly. Thus, you feel fuller longer, more anti-oxidant vitamins and phytochemicals and decrease risk of diabetes. Example: Long grain rice vs Minute Rice Carbohydrates Recommended to consume 45-65% (275-300 grams) of total calories as CHO, with not more than 10% from simple CHO. Athletes may need more, especially endurance athletes! Marathoners CHO load right before the event because they exercise for longer than 90 minutes. Choose fresh fruits, vegetables, and whole grains to fuel the body! 12 Great Foods Center for Science in the Public Interest Whole Grains (bread, pasta) Beans Brown rice Oatmeal Sweet potato Baked potato Broccoli Spinach/kale Strawberries Oranges (orange juice) Cantaloupe Skim milk (yogurt) How many are carbohydrates?? FATS (Lipids) The most concentrated source of energy. We store 50 times more energy in the form of fat, than in CHO. 3500 calories = 1 pound of fat. The body burns fat as an energy source for periods of rest and low to moderate physical activity. About 70% of the energy we need comes from fat, 30% from glucose, except for high intensity work. Function of fats: Insulation Cushion body organs Provide energy Vitamin storage (fat soluble A, D, E, K) Add flavor and texture to foods. Some fat is invisible, as it is tucked in and around our organs. It is a part of every cell membrane. Brain tissue is also rich in fat. Fats in Food Food contains 3 kinds of fats: triglycerides, phospholipids and sterols. Triglycerides are the fats you use to make adipose tissue and what you burn for energy. Phospholipids help to carry hormones and vitamins through the blood and across cell membranes. Sterols are fat and alcohol compounds with no calories. Vitamin D, testosterone and cholesterol are sterols. Right Amount of Fat Balance must occur to get the right amount of fat in your healthy eating plan. Too much – risk of obesity, diabetes, heart disease, cancers Too little – infants and children do not grow, not able to absorb A, D, E, K that help with vision, smooth skin, immune system and reproductive organs Fat should make up <30% of calories, with no more than 10% from saturated fat sources. For 2000 cal./day that would be 600 calories or fewer from fat and 200 calories or fewer of that from saturated fat. Foods and Fats Fruits and vegetables have only traces of fat, primarily unsaturated fatty acids. Grains have very small amounts of fat. Dairy products vary. Cream is high-fat. Whole milk and cheeses are moderately high in fat. Skim milk and skim milk products are low fat foods. Most fat in dairy is saturated. Meat is moderately high in fat – mainly saturated. Chicken and turkey are lower in fat. Fish may be high or low, but is primarily unsaturated fatty acids. Vegetable oils, butter and lard are high fat. Most oils are unsaturated. Lard and butter are saturated. FATS Triglycerides are the most abundant type of fat – 98% of the fat eaten and stored in the body. Triglycerides are composed of a glycerine molecule (an alcohol) plus three fatty acid chains. Fatty acids are the building blocks of fats. Fatty acids are made up of a chain of carbon atoms with oxygen attached at the end and hydrogen atoms attached along the length of the chain. Types and Sources of Fats Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature Monounsaturated fat = a fat with one carboncarbon double bond; usually liquid at room temperature Found primarily in animal foods and palm and coconut oils, dairy products, baked goods, Crisco, butter. Sources: Avocados, canola oil, cashew nuts, olives, olive oil, peanuts, peanut oil, peanut butter, almonds, pecans Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature Found in certain vegetables, fatty fish, corn oil, cottonseed oil, filbert nuts, safflower oil, sunflower oil, soybean oil, walnuts. Choose Sensibly Types and Sources of Fats Two key forms of polyunsaturated fats: Omega-3 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs three carbons from the end of the fatty acid chain Found primarily in fish Omega-6 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid chain Found primarily in certain vegetable oils, especially corn, soybean, and cottonseed oils Omega-3 Fatty Acids Promotes heart health. May prevent blood clots, aids heart to beat in a steady rhythm, reduces BP and risk of heart attack and stroke. Recommended to have two or more servings of fish/week. Examples: salmon, tuna, trout, mackerel, sardines and anchovies. Plant sources include dark green leafy vegetables, walnuts, canola oil and flax seeds. HYDROGENATION The process of adding hydrogen to an oil to improve the texture of foods and increase the shelf life. (Trans Fatty Acids) Turns a liquid into a solid. Example: vegetable oil converted to margarine. Trans fats are found in cookies, crackers, fried chicken, peanut butter, pies, cakes, French fries and many more. “Studies have shown that gram for gram, trans fats are more harmful than saturated fats.” Trans fat connected to development of heart disease. (Raises LDL, lowers HDL). Heart disease risk could be cut in half by reducing trans fats by 4 grams/day. Read the nutritional labels – look for partially-hydrogenated vegetable oils, which tells you it has trans fat in it! Choose liquid oils over margarine or shortening for cooking. Look for transfree soft margarine over stick margarine. Saturated and Trans Fats: Comparing Butter and Margarine Butter Stick margarine Margarine spread Saturated fat Trans fat Other fats Tub margarine Squeeze margarine 0 5 10 Grams of fat in 1 tablespoon 15 SOURCE: Food and Drug Administration Total fat grams per serving Total, Saturated, and Trans Fat Content of Selected Foods Other fats Trans fat Saturated fat 30 25 20 15 10 5 0 French fries Doughnut Pound cake Potato chips Candy bar Milk (whole) SOURCE: Food and Drug Administration Choose Sensibly FATS Two Essential FA: Linoleic fatty acid (plant foods – omega-6 family) and alpha-linolenic fatty acid (fish – omega-3 family) Deficiencies are rare in U.S. Recommended that <30% of total calories come from fat sources, with no more than 7-10% from saturated fat, up to 10% from polyunsaturated fats, and up to 20% from monounsaturated sources. Average American consumes 33% (or 75 grams) of calories from fat. Cholesterol Is a type of fat (sterol) found in animal products only. Also manufactured in the body in the liver. Cholesterol does help enable nerve to send messages back and forth; protects the integrity of cell membranes; helps to absorb Vit. A,D,E,K,; is a base to build hormones such as estrogen and testosterone. But. . . high levels of cholesterol are linked to coronary artery disease. RDA for dietary cholesterol is less than 300 mg./day. Protein Protein comes from the Greek word, protos, meaning “of prime importance”. Proteins are a major component of all plant and animal tissues, second only to water. Our bodies constantly assemble, break down and use proteins. When we eat more protein than we need, the excess is either used to make energy or stored as fat. Protein Protein mainly associated with animal foods – beef, chicken, fish, or milk. But, plant foods also have protein. Dried beans and peas, grains, nuts, seeds and vegetables. Protein Human body is full of proteins. There are proteins in the outer and inner membranes of every living cell. Hair, nails, and outer layers of skin are made of the protein, keratin. Muscle tissue contains proteins. Bone has lots of protein in the inner structure. RBC have hemoglobin (carries oxygen in blood) and globin is protein. PROTEIN Are complex chemical structures containing carbon, hydrogen, oxygen and nitrogen combined into chains called amino acids. Amino Acids are the “building blocks of protein”, or links to create protein. Uses of Protein Proteins from foods are broken down into amino acids by digestive enzymes. Body has 20 different amino acids in foods to choose from when building sequences of AA. 9 of the amino acids are “essential” because they cannot be manufactured in the body, only obtained through foods. Body can manufacture the other “nonessential” 11. When AA link together to form a protein, their characteristics work together to determine their specific function. PROTEIN COMPLETE PROTEIN – High quality protein that provides all nine essential amino acids. Examples: Meat, poultry, fish, eggs, milk, cheese, soybeans Plant sources are usually low in 1 or 2 amino acids. INCOMPLETE PROTEIN – Low quality protein that supply only some of the 9 essential proteins. Examples: Beans, peas, nuts Come from plant sources. Foods can be mixed and matched to produce complete proteins. Example: Peanut butter sandwich on whole wheat; rice and beans; cheese sandwich on whole wheat; yogurt with nuts. Protein Sources 3 ounces lean meat, poultry, or fish 1/2 cup tofu 1 cup legumes 15–20 grams of protein 1 cup milk or yogurt or 1-1/2 ounces cheese 20–25 grams of protein 8–12 grams of protein Cereals, grains, nuts, vegetables 2–4 grams of protein per serving Protein Requirements Need around 15% of total calories from protein or 0.8-1.0 grams/kg of body weight. (0.4 grams/pound) On a 2000 calorie/day plan that would be about 300 calories (4 cal./gram) About 2/3 of protein intake in the American diet is from animal sources, also high in saturated fat/cholesterol. 175 lb. man needs about 63 grams/day. This would be two or three 3-ounce servings of lean meat, fish, poultry. (21 grams/3-ounce serving) WHO NEEDS EXTRA PROTEIN? Anyone who is building new tissue quickly needs more than 0.8 grams. Infants many need as much as 2.0 grams/kg Adolescents need as much as 1.2 grams/kg Pregnant women need an extra 10 grams/day. Those who are nursing need an extra 15 grams/day in the first 6 months. Injuries may increase your protein needs, especially if there has been a lot of blood loss, as the protein is needed to make new hemoglobin. Athletes?? Research suggests that athletes easily meet their requirements – about an additional 0.5-0.8 gr./kg per day in their normal diet. You cannot force your body to build muscle by pumping in more protein than you need, any more than you can make your car run faster by adding more gas to a full tank. Extra protein does not build muscles; only regular workouts fueled by a mix of nutrients can do that!! Athletes For resistive training athletes – 1.7 to 1.8 gr./kg For endurance athletes – 1.2 to 1.4 gr./kg. Average American consumes almost twice as much protein as they need, so most athletes already get enough. Consuming larger than normal amounts of protein does not enhance physical performance, as that is not the function of protein. Protein supplements???? – If excess protein means excess calories, then fat weight, not muscle weight is gained. Purified protein supplements can contribute to calcium losses and therefore harm bone health. Excess protein means excess nitrogen that must be excreted, a risk for dehydration. Supplements of some single amino acids can interfere with absorption of other amino acids. THUS A HEALTHY DIET WILL FUEL YOUR EXERCISE! Guilt Free Nutrition Packed with Milk Chocolate, Peanuts, & Caramel! Maybe that's hard for you to swallow. After all, you've bit on this kind of hype before and chewed your way through dozens of nutrition bars. What you remember is the texture and a bitter aftertaste. Well, those days are over. Now there's one health bar that tastes so good, you'll swear it's bad for you. No kidding. It's that good. Oh Yeah! Bars are jam packed with protein and loaded with roasted peanuts. After all that it's drizzled with soft caramel and surrounded by creamy milk chocolate. One bite and you'll understand the bar got it's name! Oh Yeah! FACTS: Protein 26 gr x 4 = 104 cal./380 = 27% protein Fat calories = 180/380 = 47% fat VITAMINS Vitamins are organic (containing carbon) compounds required in small amounts to regulate cellular functions. Vitamins do not provide energy, but help to release stored energy in CHO, fats, protein. Vitamins also critical in production of red blood cells and maintenance of nervous, skeletal and immune systems. Vitamins prevent nutritional deficiency diseases and promote healing and good health. Most are obtained through the diet, except for Vitamin D (obtained through sunlight) and Vitamin K which the body can produce from bacteria in the intestines. Vitamins Humans need 13 vitamins. They are classified as fat-soluble or watersoluble. Fat-soluble (dissolve in fat) are A, D, E, K and are stored for long periods in fat tissue and liver. Overconsumption can lead to toxic effects. Water-soluble are 8 B-complex vitamins and C. They are absorbed directly into the blood, used or excreted. Need to be replaced frequently. B-complex include biotin, folate, niacin, pantothenic acid, riboflavin, thiamine B6, and B12 Vitamin Sources are abundant in fruits, vegetables and processed foods such as cereals which have been enriched with vitamins. Limit cooking to preserve nutrients and eat fresh fruits/veges when possible. A, D, E, K Vitamin A – moisturizing nutrient for skin and membranes. Vision vitamin. Promotes growth of healthy bones and teeth. Helps immune system fight off infections. Sources: whole milk, eggs, butter; yellow, red, dark green fruits/vegetables. Vitamin D – Is essential to help body absorb calcium for bones and teeth. Sources: sunlight, fish oils, egg yolks Vitamin E – Helps to maintain a healthy reproductive system, nerves, muscles. Helps maintain a healthy heart. Sources: vegetable oils, nuts, whole grains, green leafy vegetables. Vitamin K – Blood clotting. Helps to make bone and kidney tissues. Sources: dark green leafy vegetables, cheese, liver cereals, milk. MINERALS They are inorganic (non-carbon containing) substances that exist freely in nature. They aid in growth and maintenance of body tissues, normal heart rhythm, body water supplies, acid-base balance of the blood and nerve impulse conduction. Minerals There are at least 17 essential minerals. Major Minerals (required in amounts exceeding 100 mg) – Calcium, phosphorous, potassium, sulfur, sodium, chloride, and magnesium. Trace minerals (required in smaller amounts) include fluoride, iron, selenium, zinc, arsenic, boron, chromium, cobalt, copper, iodine, manganese, molybdenum, nickel, silicon, and vanadium. Minerals most commonly lacking in the diet are iron and calcium. Sodium, potassium and chloride are the primary minerals lost through perspiration. Potassium is essential for maintenance of the heart beat– found in citrus fruits/juices, bananas, dates, nuts, fresh vegetables, meat, and fish. Iron deficiency leads to anemia. Iron is an essential part of hemoglobin. Calcium deficiency leads to osteoporosis. ANTIOXIDANTS Substances that help prevent harmful effects caused by oxidation within the body. Free radicals or “oxygen free radicals” are unstable elements formed when the body uses oxygen or breaks down certain fats or protein as a normal part of metabolism. Cigarette smoke, radiation (x-rays), alcohol, heat and certain pollutants also produce free radicals. This unstable molecule is missing an electron and will react with any molecule it encounters to take an electron. This damages cell membranes and mutates genes. This can lead to aging, cancer, CVD, and degenerative diseases such as arthritis. Antioxidants Antioxidants react with free radicals and donate lost electrons. They help by blocking the formation and action of free radicals and repair the damage they cause. Fruits and vegetables are rich in antioxidants! Examples: Vit. C, A (beta-carotene), E and selenium. It is best to get the antioxidants from foods, not supplements. PHYTOCHEMICALS Phytochemicals means plant chemicals and are found only in plant food. They are not vitamins or minerals, but are a compound found to help prevent chronic diseases, especially cancers. There are hundreds, maybe thousands of phytochemicals in fruits and vegetables. Some examples - Allyl Sulfides – garlic, onions; Isoflavones – soybeans; Polyphenols – green tea, grapes; Saponins – beans and legumes. Antioxidants are a particular type of phytochemical. VEGETARIANISM Many choose to follow a vegetarian diet. Four types of vegetarian diets. Vegans – Considered true vegetarians. Diets are void of meat, chicken, fish, eggs or milk products. Vegan’s primary sources of protein are vegetables, fruits, and grains. Vegans may have to supplement diet with B12, normally found only in meat products. Lactovegetarians – Eat dairy products, fruits, and vegetables but do not consume other animal products (meat, poultry, fish or eggs) Ovolactovegetarians – They eat eggs as well as dairy products, fruits, and vegetables but do not consume meat, poultry, and fish. Semivegetarians – Eat fruits, vegetables, dairy, eggs, and a small selection of poultry, fish and other seafood. They do not consume any beef or pork. Choose and prepare foods and beverages with little salt (sodium) The human body requires 500 mg Na/day. Average American consumes about 4,0006,000 mg/day. High Na intake associated with HTN. USDA recommendation: no more than 2,300 mg/day or about 1 tsp. NaCl/day. Play it safe with food. Know how to prepare, handle, and store food safely to keep you and your family safe: Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed. Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. Chill perishable foods promptly and thaw foods properly. Keep food safe to eat. Food-borne illness is caused by eating foods that contain harmful bacteria, toxins, parasites, viruses, or chemical contaminants. S/S of having eaten unsafe food may appear within half an hour, or may not develop for up to 3 weeks. Meats STEAK & SHAKE Rate the meals from least amount of total calories to most calories. 1. The Original Double Burger Regular French fry Large Diet Coke with Cherry Syrup 2. Turkey Melt Baked Beans Cup of Beef Vegetable Soup Large Lemonade 3. Chicken Taco Salad Cookies & Cream shake (regular) 4. Chili 3-way Small garden salad with honey French dressing Hi-C Fruit Punch (regular) The Results 1. 2. 3. 4. Original Double 1067 cal., 55 g. fat, 17.5 g. sat fat Chili 3-way 1077 cal., 53.5 g. fat, 20.5 g. sat fat. Turkey Melt 1645 cal., 77.5 g. fat, 18 g. sat fat. Chicken Taco Salad 1854 cal., 95.5 g. fat, 32 g. sat fat Rate the meals from least amount of total calories to the most. 1. 2 slices of hand-tossed pepperoni pizza Medium Mt. Dew 2. Breadsticks (2) with dipping sauce Personal size Cheese pan pizza Large Diet Pepsi 3. 2 slices Thin crust Veggie Lover’s Pizza Medium Pepsi Pizza Hut The Results 1. 2 slices pepperoni pizza 670 cal., 22 g. fat, 9 g. sat fat, 2 g. trans fat 2. 2 slices Veggie Lover’s pizza 700 cal., 20 g. fat, 9 g., sat fat 3. Personal size Cheese pizza 960 cal., 39 g. fat, 13.5 g. sat fat., .5 g. trans fat