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Nutritious Breakfast
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Rank from most nutritious (#1) to least (#11):
Bagel (Plain)
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Pop Tart (Frosted Blueberry)
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Granola Bar (Oats n Honey)
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Orange Juice
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Oatmeal (Instant)
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Egg McMuffin (McDonalds)
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BK Croissan’wich (Sausage)
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Toast (Honey Wheat)
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Waffles (2 Eggos)
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Cereal (Honey Nut Cheerios)
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Donut (Glazed)
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© 2010 Cengage-Wadsworth
Chapter 3: Nutrition
“You Are What You Eat”
1. Six essential nutrients:
2. Carbohydrates:
Complex & Simple
3. Fat:
Saturated & Unsaturated
Transfatty Acids
Omega 3 & 6
4. Protein:
© 2010 Cengage-Wadsworth
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Nutrition for Wellness
• U.S. diet too high in calories, sugar,
saturated fat, trans fat, sodium
• Too low in grains, fruits, vegetables
• Diet and nutrition play a role in the
development and progression of heart
disease, cancer, obesity, diabetes, and
osteoporosis
© 2010 Cengage-Wadsworth
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Nutrients
• Nutrient density is a measure of the
amount of nutrients and calories in various
foods
• Calorie is the amount of heat necessary
to raise the temperature of water 1 degree
Centigrade; used to measure the energy
value of food and cost (energy
expenditure) of physical activity
© 2010 Cengage-Wadsworth
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6 Essential Nutrients
Carbohydrates
Fat
Protein
Vitamins
Minerals
Water
© 2010 Cengage-Wadsworth
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MyPyramid: Steps to a healthier you
© 2010 Cengage-Wadsworth
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Carbohydrates
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• Major source of energy (4 calories/gram)
• Regulate fat and metabolize protein
• Major sources are breads, cereals, fruits,
vegetables, milk/dairy products
• Two types:
– Simple 
– Complex 
© 2010 Cengage-Wadsworth
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Simple Carbohydrates 
• Often called “sugars,” which have little
nutritional value
• Examples are candy, soda, cookies, and
cakes
• Lots of “empty calories” – low in
nutrition
© 2010 Cengage-Wadsworth
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Complex Carbohydrates 
• Starch is found in whole grain breads &
cereals, seeds, corn, nuts, potatoes, and
legumes
• Grains are the richest source of starch
and should supply most of the energy in a
healthful diet
© 2010 Cengage-Wadsworth
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Fiber
• Form of complex carbohydrate
• Eat more fruits, vegetables, legumes,
whole grains, and whole-grain cereals to
increase dietary fiber
• Increasing fiber intake to 30 g/day
significantly reduces heart attacks, colon
cancer, beast cancer, diabetes, and
diverticulitis
© 2010 Cengage-Wadsworth
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Fiber
• Lack of fiber has been linked to
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Cardiovascular disease
Cancer
Constipation
Diverticulitis
Hemorrhoids
Gallbladder disease
Obesity
© 2010 Cengage-Wadsworth
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High-fiber foods are essential in a
healthy diet
• Age 50 and under
– Women = 25 g/day
– Men = 38 g/day
• Current average daily
U.S. intake
– About 15 g/day
© 2010 Cengage-Wadsworth
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© 2010 Cengage-Wadsworth
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Behavior Modification Planning: Tips to
Increase Fiber in Your Diet
© 2010 Cengage-Wadsworth
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Fat
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Also called lipids
Source of energy (9 calories/gram)
Stored energy
Insulator for body heat preservation
Shock absorption
Supplies essential fatty acids
Carries fat-soluble vitamins (A, D, E, K)
Saturated  & Unsaturated 
© 2010 Cengage-Wadsworth
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Unsaturated Fats
• Usually liquid at room temperature
• Help lower blood cholesterol
• Monounsaturated fats (MUFAS) are
found in olive, canola, peanut, sesame
oils, avocados, cashews, and peanuts
• Polyunsaturated fats (PUFAS) are
found in corn, cottonseed, safflower,
walnut, sunflower, soybean oils, and fish,
almonds, pecans
© 2010 Cengage-Wadsworth
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Trans Fatty Acids 
• Solidified fat formed by adding hydrogen
to monounsaturated and polyunsaturated
fats to increase shelf life
• Margarine and spreads, shortening, some
nut butters, crackers, cookies, dairy
products, meats, processed foods, and
fast foods
• These products carry a health
risk greater than saturated fat
© 2010 Cengage-Wadsworth
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Polyunsaturated Omega Fatty
Acids 
• Omega-3 fatty acids: Polyunsaturated
fatty acids found primarily in cold-water
seafood and flaxseeds thought to lower
blood cholesterol and triglycerides
• Omega-6 fatty acids: Polyunsaturated
fatty acids found primarily in corn and
sunflower oils
© 2010 Cengage-Wadsworth
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Polyunsaturated Omega Fatty
Acids
• Omega-3 fatty acids decrease cholesterol,
triglycerides, inflammation, blood clots,
abnormal heart rhythms, high blood
pressure
• Decrease risk of heart attack, stroke,
Alzheimer’s, dementia, joint degeneration
• Sources of omega-3 fatty acids include
fresh or frozen fish, flaxseeds, canola oil,
walnuts, wheat germ, green leafy
vegetables
© 2010 Cengage-Wadsworth
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Fat content of selected foods
© 2010 Cengage-Wadsworth
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Proteins
Build and repair tissue
Necessary for normal functioning
Help maintain normal body fluid balance
Source of energy (4 calories/gram) if
carbohydrate is insufficient
• Sources are meats and alternatives, milk, and
other dairy products
• Excess proteins can be converted to glucose or
fat, or excreted in urine
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© 2010 Cengage-Wadsworth
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Recommended Daily Protein
Intake
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• In general, athletes do
not require a special
diet or
supplementation
• Even in strength
training and body
building, protein in
excess of 20% of daily
energy intake is not
needed
© 2010 Cengage-Wadsworth
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Caloric value of food (fuel nutrients)
© 2010 Cengage-Wadsworth
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The American Diet
• Academy of Sciences
created guidelines for
a well-balanced diet
• The ranges allow for
flexibility in planning
diets for individual
health and physical
activity needs
• The source of fat
calories is critical
© 2010 Cengage-Wadsworth
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Nutrition Assignment
Keep a written log of everything you eat and
drink for 1 typical day. Record how much you
eat/drink.
Extra Credit: Keep a log of 2nd day too!
© 2010 Cengage-Wadsworth
Chapter 3: Nutrition
“You Are What You Eat”
1. Six essential nutrients:
2. Carbohydrates:
Complex & Simple
3. Fat:
Saturated & Unsaturated
Transfatty Acids
Omega 3 & 6
4. Protein:
© 2010 Cengage-Wadsworth
Chapter 3: Nutrition
“You Are What You Eat”
1. Vitamins:
Antioxidants
2. Minerals:
3. Water:
© 2010 Cengage-Wadsworth
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Vitamins
• Organic nutrients essential for normal
metabolism, growth, and development
• Classified according to solubility
– Fat soluble (A, D, E, and K)
– Water soluble (B complex and C)
• Most vitamins must be obtained through
diet
© 2010 Cengage-Wadsworth
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© 2010 Cengage-Wadsworth
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© 2010 Cengage-Wadsworth
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Vitamin D
• Research suggests vitamin D has anticancer properties, decreases
inflammation, strengthens the immune
system, controls blood pressure, helps
maintain muscular strength, may help
deter diabetes and fight depression
• Required for calcium absorption
© 2010 Cengage-Wadsworth
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Vitamin D
• Good sources are
salmon, mackerel,
tuna, sardines,
fortified milk, yogurt,
orange juice, and
cereals
© 2010 Cengage-Wadsworth
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Vitamin D
• Sunshine is the best source
• UV rays lead to the production of vitamin
D3 which is transformed by the liver and
kidneys into vitamin D
• Strive for daily “safe sun” exposure, or 15
minutes of unprotected sun on the face,
arms, hands between 10 a.m. and 4 p.m.
a few times a week
© 2010 Cengage-Wadsworth
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© 2010 Cengage-Wadsworth
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Antioxidants
– Vitamin C
– Vitamin E
– Beta-carotene
– Selenium
– Fight cancer & free radicals – block
formation of tumors!
– Textbook: page 89 “Super Foods”
(Fruits & Veggies)
© 2010 Cengage-Wadsworth
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Top antioxidant foods
• Fruits and
vegetables are the
richest sources of
antioxidants and
phytonutrients
© 2010 Cengage-Wadsworth
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Behavior Modification Planning:
“Super” Foods
© 2010 Cengage-Wadsworth
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© 2010 Cengage-Wadsworth
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Calcium
• RDA for calcium is
1,000-1,300 mg per
day
• RDA can be met by a
diet high in calciumrich foods
© 2010 Cengage-Wadsworth
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Water
• The most important nutrient – involved in
every body process!
• About 60% of body weight
• Temperature regulation, lubricates joints,
shock absorber
© 2010 Cengage-Wadsworth
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Food Label with U.S. Recommended Daily Values
© 2010 Cengage-Wadsworth
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Achieving a Balanced Diet
• Eat a diet with ample fruits
and vegetables
• Milk and milk products
(low-fat/nonfat) decrease
low bone mass, provide
potassium, vitamin D,
protein, and may help
manage weight
• Meats and beans group
provides protein, B
vitamins, vitamin E, iron,
zinc, magnesium
• Avoid oils with trans fats
and saturated fat
© 2010 Cengage-Wadsworth
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Most fruits and vegetables contain large amounts of
cancer-preventing phytonutrients
© 2010 Cengage-Wadsworth
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Behavior Modification Planning:
Guidelines for a Healthy Diet
© 2010 Cengage-Wadsworth
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Chapter 3: Nutrition
“You Are What You Eat”
1. Vitamins:
Antioxidants
2. Minerals:
3. Water:
© 2010 Cengage-Wadsworth
Nutrition Assignment
Go to www.mypyramidtracker.gov
Complete blue handout
Attach copies of reports
© 2010 Cengage-Wadsworth