Download 0.8 gram protein - Parkway C-2

Nutrition
Students will understand
that….
 1. reading a nutrition label is important for making
healthy decisions regarding food choices.
2. 'you are what you eat' actually describes the
relationship between nutrition, quality of life, and
disease.
3. all 6 nutrients play specific roles in our bodies and on
our overall health.
4. eating disorders are mental disorders that can affect
their overall health and wellness.
5. individualized healthy weight management is an
important aspect in preventing disease.
The Food Pyramid
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
What nutrition is……
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The science of food, the
nutrients, and the substances
therein
Their action, interaction &
balance in relation to health &
disease
The process by which the
human organism ingests,
digests, absorbs, transports,
utilizes and excretes food
substances
Nutrients- substances in food
that you body needs to grow,
to repair itself, and to supply
you with energy
Carbohydrates
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Body breaks down carbs into glucose
Major source of fuel
Dietary fiber
Energy yielding (~4 kcal /gm)
Carbs are found in:
• Simple sugars
• Sugar, milk products, fruit
• Complex sugar
• Dietary fiber- oatmeal, carrots, strawberries,
sweet potatoes
• Starches- grains, vegetables
Carb Requirements
 130 grams of carbs are required daily or 45%-65% of total
caloric intake
 Daily value for carbohydrate on food labels is based on
a recommended intake of 60% of total caloric
consumption
 Dietary fiber
• 25 grams for women a day
• 38 grams for men a day
Carbohydrates in Foods
Grains Vegetables Fruits Sugars Dairy
Beans
Proteins
 Building blocks of body components
 (9) Essential amino acids• Complete proteins- found in meats
• Incomplete proteins- found in plants
 (11) Nonessential amino acids- made within the body
 Energy yielding (~4 kcal /gm)
Protein Sources
 Plant Sources
• Grains- barley, corn, rice, oats, pasta
• Legumes- dried beans, soybeans
• Seeds and nuts
• Vegetables- broccoli, carrots, potatoes, tomatoes
 Animal Sources
• Meat
Functions of Proteins
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Provide energy
Efficient storage of energy
Insulation
Protection of organs
Transport fat-soluble vitamins
Satiety
Flavor and mouth feel
Protein Requirements

Generally 0.8 - 1g / kg (2.2
pounds = 1 kg)

0.8 gram of protein / kg of
healthy body weight
154 lb.
= 70 kg
2.2 kg/lb.

70 kg x 0.8 gram protein
= 56 gram protein
kg healthy body wt
Endurance athletes
• May need 1.2 – 1.7
gram/kg healthy weight
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Fats
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Saturated
• Solid at room temperature
• Come from animal foods- meat and milk
• Vegetable oils- coconut and palm oil
• Whole milk, butter, ice cream
• This can lead to obesity, increase your blood cholesterol
levels, and increase your risk to heart disease
Cholesterol
• LDL- bad cholesterol because when levels are too high it
makes a plaque on the vessel walls
• HDL- good cholesterol carries it back to the liver where it is
removed from the blood
• Meat, fish, poultry, eggs, and diary products
Fat Requirements
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20-25% of total calories for adults
Eat more unsaturated fats
Try to eliminate trans fats- less than 1 gram a day
2 tbsp of oil a day (corn, sunflower, olive oil, vegetable)
• Olive oil is the best kind
Minerals
 Inorganic substances
 Function in cellular processes, nervous system, water
balance, structural systems
 Not destroyed during cooking
 Trace minerals
 Major minerals
 Electrolytes
 Yield no energy
Difference in Types of Minerals
 Major Minerals
•
•
Require >100 milligrams /day
Examples: Calcium, phosphorus, potassium, chloride, sodium,
sulfur, magnesium,
 Trace Minerals
•
•
Require < 100 milligrams/day
Examples: Iron, zinc, selenium, iodide, copper, fluoride,
Minerals in My Pyramid
Vitamins
 Composed of various elements
 Enable chemical reactions
 Fat soluble
• Vitamin A, D, E, K
 Water soluble
• Thiamin, Riboflavin, Niacin, Pantothenic acid,
Biotin, Vitamin B-6 and B-12, and Vitamin C,
Folate
 Yield no energy
Water vs. Fat
 Fat-soluble vitamins
• Can accumulate, be toxic to body
• Deficiency slow to appear
 Water-soluble vitamins
• Deficiency more quickly
• Some can cause toxicity
 Most toxicity likely due to supplementation
Water
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Composed of hydrogen, oxygen
Majority of our body weight
Found in foods
Yields no energy
Functions:
• Solvent, lubricant, medium for transport, chemical
processes, and temperature regulator
Requirements
Recommend
9 cups - women
13 cups – men
each day
Meeting Nutritional Needs
 Recommended Dietary Allowances- recommended
nutrient intake that will meet the needs of almost all
healthy people
 Serving size
 Calories
 Daily Values- recommende daily amounts of a nutrien
that are used on food labels to help people see how a
food fits their diet
Eat Well and Stay Healthy!
 Sample Calculation Using Nutrition Label
Per serving
•
Carbohydrate: 15g x 4 kcal/g
•
Protein:
3g x 4 kcal/g
= 12 kcal
•
Fat:
1g x 9 kcal/g
= 9 kcal
•
TOTAL:
= 60 kcal
81 kcal, rounded down to 80
Calculate One Day’s Intake
(1980 kcal)
 290 gm of Carbohydrate (x 4 kcal/gm)
 % of kcal as Carbohydrate=
(290 x 4)/1980 = 0.59 or 59%
 70 gm of Protein (x 4 kcal/gm)
 % of kcal as PRO=
(70 x 4)/1980 = 0.14 or 14%
 60 gm of Fat (x 9 kcal/gm)
 % of kcal as Fat=
(60 x 9)/1980 = 0.27 or 27%
Improving Our Diets
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Monitor energy intake
Salt in moderation
Fat in moderation
Adequate fluids
Eat 5-A-Day
Use supplements
wisely
 Mealtime is a social
time
 Nutrient density- a measure of the nutrients in a food
compared with the energy the food provides
 For example: a choc. Bar has 200 or more calories- it is
not nutrient-dense because it has no nutritional value so
it is empty calories
 Choose the right snacks
Food Borne Illnesses
Food poisoning
Caused by bacteria and viruses
Examples- Salmonella, and E. coli
Keep food safe
Clean- wash hands, utensils or anything used to cook
with after each use
 Separate- foods that are likely to carry pathogen
• Eggs, meats, seafood
 Cook- heat food high enough to kill pathogens
 Chill- refrigeration slows growth of bacteria
• Frozen foods should be thawed safely before
cooking
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Signs of foodborne illness
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A fever higher than 101.5
Prolonged vomiting or diarrhea
Blood in stool
Signs of dehydration
• Decrease urine, dry mouth, feeling dizzy while
standing
Nutrition Websites
•www.healthfinder.gov
•www.nutrition.gov
•www.navigator.tufts.edu
•www.eatright.org
•www.calorieking.com
•Fitplan.com
•www.mypyramid.gov
Weight Management
 Ideal weight
• Height
• Age
• Gender
• Heredity
 Ideal weight is a range based on the above
 Sedentary- ?????
 Diet + Exercise=
 Metabolism Fad diets-
Body Mass index
 BMI
• A measure of weight based on
comparing body weight to height
 Obesity
• Weighing 20% more than your ideal
weight
• Excess weight creates a number of health
risks
• Skeletal and muscular systems have to
bear more and can cause muscle and
joint problems
• Your heart has to work harder= heart
disease and stroke
• Cancers associated with a diet high in fats
• Obese people have a lower life
expectancy
Diseases associated with
overweight and high calorie
diets