Nutrition What is nutrition?

› “the process by which the body takes in and uses food for growth and metabolism”

Why should we care about good nutrition?› Helps prevent diseases› Provides you with energy to live your life› Helps with quality of our life:

Dull and dry hair, Pale and flaky skin, Brittle nails Irritability and moodiness sleep issues Poor concentration

STAND UP!!› Sit DOWN if

someone in your family died of heart disease Someone in your family died of cancer Someone in your family has diabetes Someone in your family is overweight or

obese

› Did you know that poor eating habits are linked to developing heart disease, cancer and diabetes???

How does food give us energy?

Calories = ENERGY (basically) in our food

Need about 20002000 calories per day Complex carbohydrates = 50% Healthy fats = 30% Lean protein = 20%

How much energy is in food?

›CarbohydratesCarbohydrates= = 4 4 calories/gramcalories/gram›ProteinProtein= 4 calories/gram= 4 calories/gram›FatFat= 9 calories/gram= 9 calories/gram

6 categories of Nutrients

• These give These give energy/caloriesenergy/calories

• 1. Carbohydrates1. Carbohydrates

• 2. Proteins2. Proteins

• 3. Fats3. Fats

• These have NO These have NO calories & help us calories & help us turn food into energyturn food into energy

• 1. Vitamins1. Vitamins

• 2. Minerals2. Minerals

• 3. Water3. Water

Why & when do we really eat?Hunger v. Appetite

Hunger:› Body’s cue that you NEED food for energy

Appetite:› Psychological desire to eat a particular

food for reasons OTHER than energy Social, Emotional, boredom

5 things to take note of :

here at the FDA site

1.1. Serving SizeServing Size

2.2. Calories per servingCalories per serving

3.3. FatFat

4.4. CarbohydratesCarbohydrates

5.5. ProteinProtein

Cereal?› ½ cup to 1 cup depending on type

Milk or juice?› 8- 10oz

Peanut butter or salad dressing?› 2 tablespoons

Ketchup?› 1 tablespoon

Ice cream?› ½ cup

Carbohydrates Carbohydrates 50% of diet 50% of diet

Function:Function: Fastest and most efficient source of energy Fastest and most efficient source of energy

2 types of carbs:2 types of carbs:› Simple carbsSimple carbs: provide quick energy, lead to weight : provide quick energy, lead to weight

gaingain Sugar, juice, soda, candySugar, juice, soda, candy

› Complex carbsComplex carbs: long lasting energy: long lasting energy, helps with weight , helps with weight lossloss Fruits ,veggies and whole grainsFruits ,veggies and whole grains

Efficient, quick and long lasting energyEfficient, quick and long lasting energy HELP people lose weight because they are fillingHELP people lose weight because they are filling

ExamplesExamples: fruits, veggies & whole grains like brown rice, oats, : fruits, veggies & whole grains like brown rice, oats, quinoaquinoa

› When you see the food in its original source = healthyWhen you see the food in its original source = healthy

50-65% of diet 50-65% of diet ~1200 calories/day~1200 calories/day

Quick energy Quick energy extra leads to weight gain extra leads to weight gain ““Empty calories” Empty calories” – little vitamins/minerals and don’t – little vitamins/minerals and don’t

make you feel fullmake you feel full Digestion starts in mouth Digestion starts in mouth due to due to salivary salivary

amylaseamylase› So: If it dissolves in your mouth, it is made of simple So: If it dissolves in your mouth, it is made of simple

carbs!carbs! Examples: sugar, candy, soda/juice, white breads/pastaExamples: sugar, candy, soda/juice, white breads/pasta

How do simple carbs make How do simple carbs make us fat if there is no fat in us fat if there is no fat in them?them?

Body will STORE unused energy from ANY food Body will STORE unused energy from ANY food in the form of….. FAT!in the form of….. FAT!

› Simple carbs make fast energy, so if we don’t use it, Simple carbs make fast energy, so if we don’t use it, the only way we can store is energy is through FAT the only way we can store is energy is through FAT We can’t store ATP, unfortunatelyWe can’t store ATP, unfortunately

› Even “Fat free” foods can make you fat!Even “Fat free” foods can make you fat!

Why fat? It is the most efficient storage of most efficient storage of energy per gram energy per gram

› Remember # calories per gram for fat?

FIBER! A complex carbohydrate

2 types:

1.1. Insoluble:Insoluble: prevents constipation by absorbing water & creating “bulk”

2.2. SolubleSoluble: Reduces cholesterol in blood by forming gel-like substance

Need 26-34g per day!Need 26-34g per day!› #1 nutrition deficit in US #1 nutrition deficit in US

is fiberis fiber

Functions:Functions:› Growth and maintenance of Growth and maintenance of skin, muscle, boneskin, muscle, bone

› EnzymesEnzymes› HormonesHormones› AntibodiesAntibodies› Fluid balanceFluid balance

20 amino acids needed 20 amino acids needed (11 we make ourselves, 9 we must (11 we make ourselves, 9 we must eat)eat)

› Complete proteinComplete protein: food with all 9 “essential” aa’s: food with all 9 “essential” aa’s› Must eat these EVERYDAY Must eat these EVERYDAY

Complete LEAN proteinComplete LEAN protein::› Beef /chicken/pork/ turkey Beef /chicken/pork/ turkey

(85% meat or better without skin/frying)(85% meat or better without skin/frying)

› FishFish› Soybeans / Tofu / edamameSoybeans / Tofu / edamame› QuinoaQuinoa

Incomplete LEAN protein:Incomplete LEAN protein:› Reduced-fat Cheese & milkReduced-fat Cheese & milk› Beans & RiceBeans & Rice› EggsEggs› ““healthy” Nuts (almonds, pecans, walnuts)healthy” Nuts (almonds, pecans, walnuts)› Greek yogurtGreek yogurt› Natural PBNatural PB

FunctionsFunctions:› Growth & nerve functionGrowth & nerve function› absorbs vitamins A D E & Kabsorbs vitamins A D E & K› reservereserve supply of energy, insulation & protection

Teens Teens needneed 65-90g of “good fat” per day 65-90g of “good fat” per day

Types:Types:1.1. TriglyceridesTriglycerides: saturated & unsaturated fats: saturated & unsaturated fats

These are the ones we eatThese are the ones we eat

2.2. SterolsSterols: cholesterol (we make it and eat it): cholesterol (we make it and eat it) HDL = goodHDL = good LDL = badLDL = bad

MonoUNsaturated (MUFAs)MonoUNsaturated (MUFAs): “BEST FAT” because it : “BEST FAT” because it *lowers LDL and raises HDL*lowers LDL and raises HDL› ((olive, canola, peanut oils, and most nuts)olive, canola, peanut oils, and most nuts)

PolyunsaturatedPolyunsaturated: also good for you : also good for you › (fish, vegetable oils)(fish, vegetable oils)

SaturatedSaturated: “bad fat”, raises LDL, but we need : “bad fat”, raises LDL, but we need small amounts as it is often found with healthy fatssmall amounts as it is often found with healthy fats› Hint: the Hint: the more solid at room temperaturemore solid at room temperature, the more , the more

saturated fat there saturated fat there › fatty meats, skin, cheeses, whole fat dairy, coconut & palm oilsfatty meats, skin, cheeses, whole fat dairy, coconut & palm oils

Trans fatTrans fat: WORST FAT ever! “Fraken-fat” vegetable : WORST FAT ever! “Fraken-fat” vegetable oilsoils› used to used to prolong prolong shelf lifeshelf life and and add flavoradd flavor, solid at room temp, solid at room temp

Check out “bag of fries” on my wallCheck out “bag of fries” on my wall

Calories per day? From which types & how many daily?From which types & how many daily?

› CarbohydratesCarbohydrates› ProteinsProteins› FatsFats

Start looking at nutrition factsStart looking at nutrition facts Start thinking about “good for you” Start thinking about “good for you”

rather than just “tastes good”rather than just “tastes good”

Goal: create a menu containing 50% complex carbs, 30% healthy fats, 20% lean proteins

› We will need the following: Fresh cut up apples/strawberries/oranges, grapes,

pineapple/dried apricots Bittersweet or semisweet baking chocolate (to dip fruit in) Cut and ready to eat veggies or salad Reduced fat cheddar cheese Black beans, white beans, kidney beans Salsa / corn tortilla chips Ground turkey (85% or higher) or Ground venison Natural Peanut Butter / Reduced sugar jelly / rice cakes Skim milk and seltzer water and diet or light juice Cookies or brownies made by replacing butter and/or oil

with apple sauce and eggs with double the egg whites

Chocolate milk French fries Broccoli Sour patch kids Bananas Peanut butter Tuna fish Frozen mixed veggies Baked beans Granola bar

Steak Whole grain bread Coca cola Pop tarts Muffin Eggs Ice cream Fat free frozen yogurt Butter ketchup

FunctionsFunctions› substances in food that help ENZYMES work substances in food that help ENZYMES work

to: to: Digest, grow, nerve function, wound healingDigest, grow, nerve function, wound healing

› Antioxidants Antioxidants (fight free radicals – it’s a good thing!)(fight free radicals – it’s a good thing!)

2 types:2 types:› Water soluble (C, H & all B’s)Water soluble (C, H & all B’s)› Fat soluble (A, D, E, K)Fat soluble (A, D, E, K)› Best Sources:Best Sources: fruits, veggies, whole grains, lean meats fruits, veggies, whole grains, lean meats

Can’t be stored in body (extra leave as urine)› Need them everyday!: C, H, all Bseveryday!: C, H, all Bs

Vitamin C Vitamin C (Ascorbic acid): citrus, veggies(Ascorbic acid): citrus, veggies Vitamin B1 Vitamin B1 (Thiamin): whole grains, beans/peas(Thiamin): whole grains, beans/peas Vitamin B2 Vitamin B2 (Riboflavin): whole grains, dairy, greens(Riboflavin): whole grains, dairy, greens Vitamin B3 Vitamin B3 (Niacin): whole grains, meat, nuts(Niacin): whole grains, meat, nuts Vitamin B5 Vitamin B5 (Pantothenic acid): meat, whole grains(Pantothenic acid): meat, whole grains Vitamin B6 Vitamin B6 (Pyridoxine): meat, whole grains, nuts(Pyridoxine): meat, whole grains, nuts Vitamin B9 Vitamin B9 (folic acid): greens, whole grains(folic acid): greens, whole grains Vitamin B12 Vitamin B12 (Cobalamin): meat, dairy(Cobalamin): meat, dairy Vitamin H Vitamin H (Biotin) : greens, whole grains(Biotin) : greens, whole grains

C (ascorbic acid): maintain healthy capillaries, bones, skin and teeth, heal wounds & iron absorption

Vitamin B9 (folic acid): builds red blood cells and DNA, prevents birth defect spina bifida

Stored in the Stored in the liverliver; not needed each day; not needed each day Vitamin AVitamin A: : dairy, bright colored veggiesdairy, bright colored veggies

› Vision, tissues, skin, reproduction and growthVision, tissues, skin, reproduction and growth Vitamin DVitamin D: : dairy, fatty fish, SUNLIGHTdairy, fatty fish, SUNLIGHT

› Helps absorb Helps absorb calciumcalcium and phosphorus in blood and phosphorus in blood Vitamin EVitamin E: : nuts, seeds, oilsnuts, seeds, oils

› Antioxidant, protects cells from free radicals Antioxidant, protects cells from free radicals during oxidationduring oxidation

Vitamin KVitamin K: : green, leafy veggies, some fruitgreen, leafy veggies, some fruit› Essential in blood clotting and bone healthEssential in blood clotting and bone health

FunctionFunction::› part of body structurepart of body structure› Help boost vitamin absorption & metabolismHelp boost vitamin absorption & metabolism

Know these 4 major minerals:Know these 4 major minerals:

CalciumCalcium: Bone mass, muscle contraction, blood clots, : Bone mass, muscle contraction, blood clots, › 85% of bone structure is formed by teen years! BUILD NOW!!85% of bone structure is formed by teen years! BUILD NOW!!

Works BEST with it’s BFF Works BEST with it’s BFF Vitamin D!!!!!!!!!!!Vitamin D!!!!!!!!!!! green veggies, dairy, peas, beansgreen veggies, dairy, peas, beans

SodiumSodium & Potassium& Potassium: : retain proper fluids, regulate muscle retain proper fluids, regulate muscle contraction and nerve transmission; contraction and nerve transmission; › fuel the “Sodium-Potassium Pump”fuel the “Sodium-Potassium Pump”

salt & fruits, bananas, dairy, meet, peas and beanssalt & fruits, bananas, dairy, meet, peas and beans

MagnesiumMagnesium: : Heart function, nerves & muscles work Heart function, nerves & muscles work properlyproperly

whole grains, green veggies, nutswhole grains, green veggies, nuts

IronIron: : Makes hemoglobin to carry O2 Makes hemoglobin to carry O2 › meat, veggies, dried fruitmeat, veggies, dried fruit› AnemiaAnemia results from too little iron in the diet results from too little iron in the diet

ZincZinc: : Aids immune system, wound healing, growthAids immune system, wound healing, growth› meat, dairy, beans, eggs, supplements (Zicam)meat, dairy, beans, eggs, supplements (Zicam)

FluroideFluroide (modern water supplies, some (modern water supplies, some bottled)bottled)› Prevent tooth decay and stregthen bonesPrevent tooth decay and stregthen bones

1.1. Part of every cell, without water, cells diePart of every cell, without water, cells die2.2. Chemical reactions (digestion, Chemical reactions (digestion,

absorption)absorption)3.3. Transportation (dissolving of nutrients)Transportation (dissolving of nutrients)4.4. Cushioning and moisturizing joints, Cushioning and moisturizing joints,

tissues, and organstissues, and organs5.5. Waste removal (urine, feces)Waste removal (urine, feces)6.6. Temperature regulation (sweat)Temperature regulation (sweat)7.7. Breathing (moistens air breathed in & Breathing (moistens air breathed in &

out)out)

½ should come from water Fruits, veggies, milk, eggs, pasta, and Fruits, veggies, milk, eggs, pasta, and

meats can give you the restmeats can give you the rest If it has CAFFIENE in it, it does NOT COUNTIf it has CAFFIENE in it, it does NOT COUNT!! Signs of dehydration:Signs of dehydration:

› HeadacheHeadache› Dark, smelly urine Dark, smelly urine › Muscle fatigueMuscle fatigue› Fainting Fainting

How can we lose or gain weight in a healthy way?

Remember basic math of weight:› If calories eaten = calories burn : maintain› If calories eaten > calories burned: gain› If calories eaten < calories burned: lose

• There are NO short cuts, no pills, no special energy There are NO short cuts, no pills, no special energy drinks/teas, etc, purging or restricting that will drinks/teas, etc, purging or restricting that will help you!help you!

What does “eat right” really mean?What does “eat right” really mean?› “Real whole foods” in a natural form will have the most

vitamins and minerals too › Plenty of _________carbohydrates like ____________› Plenty of ___protein like ____________› Healthy fats like MUFAs like ____________› About ___________ calories per day

There is NO HEALTHY weight loss or gain There is NO HEALTHY weight loss or gain WITHOUT exercise!!!!!!!WITHOUT exercise!!!!!!!› 30-60 minutes EVERY DAY of moving your

body and sweating!

It’s all about LIFESTYLE changeIt’s all about LIFESTYLE change› Fuel your body with the same quality you

fuel your car!› Get rid of the “taste good” excuseGet rid of the “taste good” excuse› Notice the foods that are NOT in this presentation??Notice the foods that are NOT in this presentation??

FYI: There are 3,500 calories in 1 lb. of fat › Reducing daily diet by 500 calories for 7 days should

result in a loss of 1 lb. per week› http://www.mayoclinic.com/health/calories/WT00011

Hypertension: too much sodium, increases BP, reduces calcium in bones, leads to heart attack

Type II Diabetes: too much sugar in the diet

Obesity: too many calories, dangerous weight gain

Gouty arthritis: too much protein or salt in the diet

Osteoporosis: too little calcium, body takes it from densest bones

Blindness: too little Vitamin A, or TOO MUCH sugar in the blood

Nutrition Review› Vocab: nutrition, hunger, appetite, calories, water, vitamins,

minerals, › Carbohydrates: functions of carbs, simple vs. complex, fiber (both

soluable and insoluble), glucose, salivary amylase's function of carbs in general

› Protein: sources and functions of proteins › Fats: monounsaturated (MUFA)/saturated/trans, HDL, LDL

(cholesterol), and functions of fats, why body uses fat as storage?› Vitamins: functions in general, and specifically C, D,E, B9 (folic acid)› Minerals: Iron, Calcium, Zinc, Sodium- Potassium pump› 4 reasons why water is essential› 5 things to look at on the nutrition facts label› 3 signs of dehydration› Detailed essay and healthy weight gain/loss (How many calories a

day? From where exactly? What foods give us the best sources of these "nutrients" that we need? How much exercise do we need and how often?)

Calorie per gram practice Nutrition Facts: Cheez-it Calories: 150

› Serving size?? (27 crackers)

Fat= 8g › 8g*9cal/g=72 calories

Carbohydrates = 17g › (17*4cal/g)=68 calories

Protein = 3g › (3*4cal/g) 12 calories

› Where are most of the calories coming from?

Calorie per gram practice: Nutrition Facts

Bacon Calories: 80 (2 slices) Fat= 6g Carbohydrates = 0g Protein = 4g

Where are most calories coming from?

Tator Tots (6 pieces) Calories: 165 Fat=5g Carbohydrates=16g

› Fiber 1.5g Protein = 2g

Where are most calories coming from?