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Nutrition The process by which the body takes in and uses food Words to Know Calories – kcal – kilocalories – the units of heat that measure the energy used by the body and the energy that foods supply to the body Food is the fuel that runs your body Think… kcal = energy Nutrients – substances in food that your body needs to grow, to repair itself, and to supply you with energy Influences on your food choices Hunger A natural physical drive that protects you from starvation The NEED for food Stomach is empty…walls contract…stimulate nerve endings…signal your brain Stomach is full…walls are stretched out…nerve endings are not stimulated Appetite A desire, rather than a need, to eat The WANT for food Influences Emotions Environment Family, friends, and peers; culture and ethnic background: convenience and cost; sight and smell of food; advertising Nutrients 6 Essential Nutrients Carbohydrates Fats Protein Vitamins Minerals Water Carbohydrates The starches and sugars present in foods Body’s main/preferred source of energy Make up most of what you eat – 55-60% Made up of carbon, oxygen, and hydrogen Carbs = 4 kcal/gram Simple vs. Complex Carbs Simple Sugars (fructose, lactose, sucrose) Broken down quickly Complex Many glucose units linked together Starches and fiber Found in whole grains Focus on eating more complex carbs More nutritional value – may also contain vitamins, minerals, and fiber Good Carbs vs. Bad Carbs What is glycemic index? Rating carbohydrated based on how quickly they raise blood glucose levels High GI = 70 or more Medium GI = 56-69 Low GI = 55 or less High Glycemic Index Great for raising low blood sugar Simple Carbs Examples Starchy foods (potatoes) Refined foods (cereal) Low Glycemic Index Helps stabilize blood sugar levels for a longer period of time Complex carbs Examples Non-starchy vegetables Fruits Legumes How does GI affect me? Minimize high GI foods that are also high in Calories (baked goods, refined cereals) Low nutrient density but lots of Calories Go for fiber! Trade french bread (90) or bagels (72) for 100% stoneground wheat bread (53) Trade pretzels (83) for popcorn (55) Choose Whole Grains Trade vanilla wafers (77) for oatmeal cookies (55) Trade rice chex (89) for special K (54) Making Simple Carb Choices Less “Complex” Avoid highly processed, refined foods Get as close to the real food in nature as you can Fresh apples instead of apple juice Role of Carbohydrates Your body turns carbs into glucose (blood sugar) – quick (1st) source of energy Glucose that is not used is stored as glycogen (in muscles and liver) – 2nd source of energy When glycogen stores are full, excess cars are stored as fat Fiber An indigestible complex carbohydrate Can’t be digested Helps move waste through the digestive system Aim for 20 to 35 grams of fiber daily To increase your intake of fiber… Instead of white rice…try brown rice or baked potatoes with the skin Instead of white bread…try whole wheat bread Instead of apple juice…try a fresh apple Instead of sugary cereal…try oatmeal or other whole grain cereal Protein Nutrients that help build and maintain body cells and tissues 4 kcal/gram Made up of amino acids 20 total amino acids 9 of these your body can’t make, have to get in diet – essential amino acids 11 are made by your body – non-essential amino acids Complete vs. Incomplete Proteins Complete proteins Body can use these proteins All 20 amino acids are present Incomplete proteins Don’t have all the amino acids Body can’t use incomplete proteins Role of Proteins Builds new cells Replaces damaged or worn-out cells Body uses proteins to make enzymes, hormones, and antibodies Enzymes – control the rate of chemical reactions in your cells Hormones – regulate the activities of different cells Antibodies – identify and destroy disease-causing organisms Supply the body with energy After carbohydrate sources (glucose and glycogen) are used Fats Type of lipid – a fatty substance that does not dissolve in water 9 kcal/gram Made up of chains of fatty acids saturated unsaturated Types of Fats Saturated fatty acid Solid at room temperature Animal sources Associated with increased risk of heart disease Unsaturated fatty acid Liquid at room temperature Plant sources Associated with reduced risk of heart disease Two types of unsaturated fats Monounsaturated – one unsaturated bond – liquid at room temperature, but solidify when refrigerated (canola oil and olive oil) Polyunsaturated – more than one unsaturated bond – liquid both at room temperature and when refrigerated (corn oil) Trans fat Unsaturated fat made solid by chemically altering by adding a hydrogen Role of Fats Concentrated form of energy Transport vitamins A,D,E, and K in your blood Sources of linoleic acid – essential fatty acid that is needed for growth and healthy skin Add flavor and texture to food Foods high in fat tend to be high in Calories Role of Cholesterol Waxy lipid-like substance that circulates in blood Uses small amounts – make cell membranes and nerve tissues, produce many hormones – vitamin D and bile (helps digest fats Types HDL – High Density Lipoprotein Carried cholesterol back to the liver where it is removed from the blood – “good cholesterol” LDL – Low Density Lipoprotein Brings cholesterol into the cell bodies – “bad cholesterol” High intake of saturated fats is linked to increased cholesterol production Dietary cholesterol – only found in animal products Vitamins Compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients Two types Water-soluble – dissolve in water, pass easily through blood system Fat-soluble – absorbed, stored, and transported in fat Excess build-up can be toxic Water-soluble vitamins Vitamin Role Food Source C (ascorbic acid) Protects against infection, helps heal wounds, maintains blood vessels, promotes healthy teeth and gums Citrus fruits, cantaloupe, tomatoes, cabbage, broccoli, potatoes, peppers B1 (thiamine) Converts glucose into energy or fat, contributes to good appetite Whole-grain or enriched cereals, liver, yeast, nuts, legumes, wheat germ B2 (riboflavin) Essential for producing energy from carbohydrates, fats, and proteins; helps keep skin healthy Milk, cheese, spinach, eggs, beef liver Niacin Maintenance of all body tissues; helps in energy production; needed by body to utilize carbs, synthesize body fat, and for cell respiration Milk, eggs, poultry, beef, legumes, peanut butter, whole grains, enriched and fortified grain products B6 Essential for amino acid and carb metabolism, helps turn the amino acid into serotonin Wheat bran and wheat germ, liver, meat, whole grains, fish, vegetables Folic acid Necessary for production of genetic material and normal red blood cells, reduces risk of birth defects Nuts and other legumes, orange juice, green vegetables B12 Necessary for production of red blood cells and for normal growth Animal products Fat-soluble Vitamins Vitamin Role Food source A Helps maintain skin tissue, strengthen tooth enamel, promotes use of calcium, promotes cell growth, keeps eyes moist, help eyes adjust to dark, aid in cancer prevention Milk and other dairy products, green vegetables, carrots, deep orange fruits, liver D Promotes absorption and use of calcium, essential for normal bone and tooth development Fortified milk, eggs, fortified breakfast cereal, salmon, beef, margarine; produced by body with sun exposure E Helps in oxygen transport, may slow the effects of aging, protect against destruction of red blood cells Vegetable oils, apples, peaches, nectarines, legumes, nuts, seeds, wheat germ K Essential for blood clotting, assists in regulating blood calcium level Spinach, broccoli, eggs, liver, cabbage, tomatoes Minerals Substances that the body cannot manufacture but are needed for forming healthy bones and teeth and for regulating many vital body processes Minerals Mineral Role Food Source Calcium Building material of bones and teeth, regulation of body functions Dairy products; leafy vegetables; canned fish with soft, edible bones; tofu Phosphorous Combines with calcium to give rigidity to bones and teeth, essential in cell metabolism, helps maintain proper acid-base balance of blood Most dairy products, peas, beans, liver, meat, fish, poultry, eggs, broccoli, whole grains Magnesium Enzyme activator related to carbohydrate metabolism, acid in bone growth and muscle contraction Whole grains, milk, dark green leafy vegetables, legumes, nuts Iron Part of the blood oxygen transport system, important for use of energy in cells and resistance to infection Meat, shellfish, poultry, legumes, peanuts, dried fruits, egg yolks, liver, fortified breakfast cereal, enriched rice Water 60% of body is water Vital to every body function Transports other nutrients to and carries wastes from cells Lubricates your joints and mucous membranes Enables you to swallow and digest food, absorb nutrients, and eliminate wastes Regulates body temperature (sweat) Aim for 8 glasses a day Guidelines for Healthful Eating Important to eat a balanced diet (variety of foods) Dietary Guidelines for Americans A set of recommendations for healthful eating and active living Grouped into three broad areas (ABC’s of good health) A: Aim for Fitness B: Build a Healthy Base C: Choose Sensibly A: Aim for Fitness Aim for a healthy weight Helps you look and feel good Lowers chance of noncommunicable (lifestyle) disease Be physically active each day Physically activity leads to physical fitness Try to include at least 60 minutes of moderate physical activity each day B: Build a Healthy Base Base of this food plan is the food guide pyramid Make your food choices carefully Choose a variety of grain products, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat Focus on fruits Vary your veggies Know the limits on fats, sugars, and salts Get your calciumrich foods Go lean with protein Make ½ of your grains whole Grains Vegetables Fruits Dairy Protein Grains “Make ½ of your grains whole” Eat 6 oz everyday Eat at least 3 oz of whole grain cereals, breads, crackers, rice, or pasta every day 1 oz = 1 slice of bread, 1 cup cereal, ½ cup cooked rice or pasta Vegetables “Vary your veggies” Eat 2 ½ cups every day Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens Eat more orange vegetables like carrots and sweet potatoes Eat more dry beans and peas like pinto beans, kidney beans, and lentils Fruits “focus on fruits” Eat 2 cups every day Eat a variety of fruit Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices Milk “Get your calcium-rich foods” Get 3 cups every day Go low-fat or fat-free when you choose milk, yogurt, and other milk products If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages Meat and Beans “Go lean with protein” Eat 5 ½ oz every day Choose low-fat or lean meats and poultry Bake it, broil it, or grill is Vary your protein routine – choose more fish, beans, peas, nuts, and seeds Know the limits on fats, sugars, and salt Make most of your fat sources from fish, nuts, and vegetable oils Limit solid fats like butter, margarine, shortening and lard, as well as food that contains these Check the nutrition facts label to keep saturated fats, trans fats and sodium low Choose food and beverages low in added sugars. Added sugars contribute to calories with few, if any nutrients Find your balance between food and physical activity Stay within your daily calorie needs Be physically active for at least 30 minutes most days of the week 60 minutes of daily physical activity may be needed to prevent weight gain To sustain weight loss – 60-90 minutes of physical activity daily Children and teenagers need at least 60 minutes of daily physical activity Serving sizes Grains 1 slice of bread ½ bagel = yo-yo or hockey puck ½ cup cooked rice = cupcake wrapper ½ cup dry pasta = circumference of a nickel CD = pancake Fruit/vegetable Tennis ball ½ cup ¾ cup fruit juice ¼ cup dried fruit = golf ball Protein 3 oz of meat = deck of cards Dairy 1 oz cheese = 4 dice Fat 1 teaspoon = tip of thumb C: Choose Sensibly Choosing a diet low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate your intake of sugars Choosing and preparing foods with less salt Moderation in Fats Don’t have to completely eliminate your favorite high-fat foods To lower your fat intake… Instead of a hamburger and fries for lunch…try grilled chicken sandwich and share fries Instead of a potato chips…try low-salt pretzels Instead of a creamy chip dip…try salsa Instead of a creamy salad dressing…try low-fat or fat-free dressing Instead of fried chicken or fish…try baked or broiled fish and skinless chicken Moderation in Sugar Learn to identify added sugars by the ingredient list Corn syrup, honey, and molasses, ingredients ending in –ose Balance high sugar foods with less added sugars Choose fresh fruits or canned fruits instead of fruit juice To lower your sugar intake… Instead of soda with your meals…try water, real fruit juice, or skim milk Instead of cake for dessert…try fresh fruit Instead of candy for snacks…try grapes, raisins, or trail mix Moderation in Salt Look for Sodium levels in Nutrition Label Season food with herbs and spices instead of salt Taste foods before you salt them Don’t add extra salt when cooking Choose fruits and vegetables…they contain very little salt Healthful Eating Patterns Key words to remember Variety Moderation (Portion control) Balance Junk food is only a problem if it makes up a large portion of your diet Portion Control 1 serving of popcorn = 3 cups Movie Theater Medium = 16 cups Larger Portions = eat more Hershey’s kisses experiment Kisses are on desk = 9 Kisses in desk drawer = 6 Kisses are 6 feet from desk = 4 More choice = eat more M&M experiment 7 or 10 colors of M&Ms while watching movie 10 colors = 43% more than those offered 7 colors Junk Food What makes food junk? The key to whether a food is a healthy food or junk food is how many nutrients it provides relative to how many calories it contains Nutrient density – a measure of the nutrients in a food compared with the energy the food provides “Empty Calories” A food that provides few nutrients and lots of calories Ex) candy bar Breakfast is Important When you wake up in the morning, you haven’t eaten for 10-12 hours!!! You need energy (food) for your brain to function! Nutritious Snacks Snacking is not a “bad habit” When done right, it increases your nutrient intake and helps you maintain a healthy weight. Examples Air-popped popcorn (plain) Fruit ½ bagel Pretzels Raw vegetables Yogurt Nutritious Snacks To add protein Hard-boiled egg, pieces of cheese, chunks of tuna, lunch meat To add vitamin C Berries, melon, tomatoes, citrus fruits, raw pineapple, nectarines To add vitamin A Carrots, raw broccoli, green peppers, dark green vegetables, yellow fruits and vegetables To add calcium Low-fat dairy products, cottage cheese To add B vitamins and minerals Whole grain or enriched breads and cereals, dairy products, nuts, raisins Nutrition Labeling A tool to use to help determine if a food meets your nutritional needs Serving size The size of a single serving is shown at the top of the nutrition facts panel Beware … Most of the time people eat more than 1 serving! – The package most likely contains more than one serving size! Calories The food label must list the number of calories and calories from fat for every serving To find the total amount of calories for the container … multiply the number of calories by the number of servings per container Daily Values The recommended daily amounts of a nutrient that are used on food labels to help people see how a food fits into their diet 10-20% = a good source of that nutrient Total Fat Look for food that have a low percentage of DV for fat Trans Fat Can find it on the label under Trans Fat – but not always accurate If it has less than .5 grams / serving – can list it as 0 grams Look for it in the ingredient list Key words Hydrogenated Partially-hydrogenated Bleached Total Carbohydrates Not all carbs are bad! Look for foods LOW in sugar and HIGH in fiber Protein Protein is plentiful in the American Diet… percentage of DV is not usually listed Vitamins and Minerals The vitamins and minerals are listed along with their DV at the bottom of the list Ingredient List Ingredient in the food are listed on the bottom Ingredients with the largest amounts are listed first Look for Trans Fat Key Words on this list Useful for people who have food allergies or try to limit certain types of food Food additives Substances intentionally added to food to produce a desired effect Used to enhance a food’s flavor or color or lengthen its shelf life Product Labeling “Light” or “Lite” 1/3 fewer calories or ½ fat of original serving “… Free” .5 grams or less per serving More 10% more of the DV for a vitamin, mineral, protein, or fiber “Low …” 3 grams or less “Less” or “Reduced” 25% less calories or fat “High”, “Rich In”, or “Excellent Source of” 20 % more of the DV for a vitamin, mineral, protein, or fiber “Lean” Less than 10 grams of total fat per 3 ounce serving Key Terms Aspartame – artificial sweetener MSG – Monosodium glutamate – flavor enhancer Enriched – a food to which nutrients have been added to restore some of those lost in processing Fortified – nutrients have been added Pasteurized – food has been heated to kill diseasecausing organisms Organic – food produced under certain standard without the use of synthetic pesticides or fertilizers Dates Expiration Date The last date you should use the product Freshness Date The last date a food is considered to be fresh Pack Date The date on which the food was packaged Sell-by date The last day the product should be sold You can still use the product after this date Food Sensitivities Food allergy A condition in which the body’s immune system reacts to substances in some foods Food intolerances A negative reaction to a food or part of food caused by a metabolic problem such as the inability to digest parts of certain foods or food components Food borne illnesses “food poisoning” 2 main bacteria Salmonella and E. Coli Causes Spread by an infected person Food from contaminated animals that has not been cooked thoroughly or pasteurized Pasteurization – the process of treating a substance with heat to destroy or slow the growth of pathogens Common Symptoms Nausea, vomiting, diarrhea, and fever Minimizing Risks of Food Borne Illnesses Clean Wash your hands Avoid cross-contamination – the spreading of bacteria or other pathogens from one food to another Separate Cook Chill