Daily Nutritional Value

Fat• Unsaturated – The Good• Provide large amounts of energy• Help you grow• Help keep skins health• Helps lower cholesterol• Avocados, peanut butter, flower oil

Fat• Saturated – The Bad• Causes increased cholesterol• Obesity, heart disease, diabetes

• Ice cream, butter, red meats, processed meat (bacon and peperoni

• Daily recommended in take of fat:• 65 grams• Krispy Kreme Donut – 12 grams• Starbucks Brownie Frap – 22 grams

Carbohydrates• One of the main sources of fuel• Especially for muscles, brain, nervous system

• Carbs are broken down into glucose (blood sugar) and used for energy.• Extra glucose turns into glycogen and is stored in your

muscles.• Too much glycogen will be turned into fat.

Carbohydrates • Complex – The Good• More nutritious and lower in fat.• Digested slower to provide greater amounts of energy• Brown rice, veggies, beans, lentils, whole grain breads

and cereals.

Carbohydrates• The Bad – Simple• High in refined sugar• Often found in sweet foods like cookies, candy, and

fruit.• Quickly turn into glucose and enter blood stream.• This gives you a quick boost of energy or a “sugar fix”.

• Daily recommended intake of carbs:• 300 grams

Fiber• Keeps your body running smoothly• Helps prevent heart disease, diabetes, and cancer.• Naturally occurs in plant foods.• Skins and seeds of fruits and vegetables.• Whole grains• Outer portion of rice

Fiber• Insoluble Fiber• Wheat, corn, bran, vegetables.• Absorbs water as it moves through your intestines to

help push waste out.• Prevents constipation.• Reduce risk of colon cancer.• Accounts for 1 in 8 cancer deaths.

Fiber• Soluble Fiber• Oat bran, dried beans, carrots, apples, oranges.• Help control diabetes and high cholesterol• Also help trap salts and carry them out of the body.

• Daily recommended intake of fiber:• 25 – 30 grams• Apple with peel – 4 grams• Banana – 2 grams• ½ cub of brown rice – 6 grams• Slice of whole-wheat bread – 2 grams• Bowl of oatmeal – 4 grams

Protein• Protein forms the basis for the body’s tissues, muscles,

organs and immune system, outer layers of hair, nails, and skin.• Maintains and repairs your body’s tissues.• Makes antibodies to fight of infection.• Forms hemoglobin which helps carry oxygen to the

lungs.• Helps muscles grown, increase in strength, and can

improve athletic performance.• Too much protein can make your body lose calcium.

Protein• Found in:• Millk, eggs, peanut butter, chicken, beef, seafood,

beans, soy, tofu, rice.• Protein deficiency can cause loss of hair and muscle.• Daily recommended intake of Protein• 50 grams

Sodium• Some sodium is needed to regulated fluids and blood

pressure, and to keep muscles and nerves running smoothly.• Common sources• Processed foods 77%• Natural in foods 12%• Cheese, milk

• Added at table 6%• Added during cooking 5%

Sodium• On average, Canadians consume twice as much sodium

as recommended.• Health risks of eating too much sodium• High blood pressure• Stroke, heart disease, kidney disease

• Daily recommendedintake of sodium:• 1500 milligrams

Cholesterol• Important component to digesting foods.• Vital for production of hormones such as testosterone

and estrogen.• Need it to metabolize vitamins A, D, E and K.• Your liver produces most of the cholesterol you need.

The rest you get from food.• Found in meat, eggs, dairy, and animal fats.

Cholesterol• Too much cholesterol causes cardiovascular and heart

disease.• Daily recommended

intake of cholesterol:• 300mg

Sugar• Provide quick and accessible energy for the body.• Some sugars occur naturally in foods, others are added.• Many different types• Fructose• Sucrose• Glugcose• Lactose

• Sugar provides very little nutritional value beyond calories.• Daily recommended intake of sugars:• 23 grams.