Nutrition

The Changing American Diet

Beverages

Dairy Products

The Changing American Diet

Sweeteners

Meat, Poultry and Seafood

Top (3) Reasons Americans Are Overweight

1. Eat too many calories

2. Eat too much fat

3. Eat too many sweets

What are Nutrients?

Substances found in food that provide energy, regulate metabolism and help with growth and repair of body tissues

Essential- carbohydrates, fats, proteins, vitamins, minerals and water

More on Nutrients

Fuel NutrientsFuel Nutrients The only

substances the body uses to supply energy

Carbs, fats and protein

Also called macronutrients

Regulatory NutrientsRegulatory Nutrients No caloric value

but still necessary for proper functioning

Vitamins, minerals and water

Also called micronutrients

Nutrient Density

High nutrient High nutrient densitydensity

Foods with few to moderate calories and packed with nutrients

Low nutrient Low nutrient densitydensity

Foods with high calories packed with little to low nutrients

Which Drink Has The Highest Nutrient Density?

What’s a Calorie?

Unit of measure indicating the energy value of food.

Expresses the amount of energy a person expends in physical activity

Dietary Guidelines for Americans

Introduced in 1980 and are revised every 5 years

Recently revised 2005 5 guidelines

1. Focus on fruits2. Vary your veggies3. Get your calcium-rich foods4. Make half your grains whole5. Go lean with protein

Old Food Guide Pyramid

The goal is to eat the specified serving size for each food group

Moderation, Variety & Balance are key!

What Most Food Pyramids Look Like

New Food Pyramid

Nutrition Facts Label

Carbohydrates

Body’s major supply of energy to the cells. Supplies energy to muscles during exercise

Provide 4 calories

45-65% of total caloric intake per day

Carbohydrates

Simple Have little nutritive

value “sugars” Less than 25% of total

intake

Complex 20-40% of total intake Fiber

Soluble- dissolve in water. Binds and excretes fats from the body

Insoluble- does not easily dissolve in water. Binds to water causing softer stool

Fats

Stored energy for the body. Also acts as an insulator, shock absorber and cushion for vital organs. Carries fat soluble vitamins A,D,E,K

Provides 9 calories 25-30% of total caloric intake.

Fats

Saturated- do not melt at room temperature

No more than 10%

Unsaturated- liquid at room temperature

(2) Types Monounsaturated

Up to 20% Polyunsaturated

Up to 10%

Trans-Fatty Acids

Transfatty Acid: Solidified fat formed by

adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life.

Studies indicate that these types of fats have been linked to elevated levels of LDL (“bad”) cholesterol and lowered HDL (“good”) levels.

Transfatty acids are found in margarine, crackers, cookies and spreads. The words hydrogenated or

partially hydrogenated on a food label indicates that the product carries a health risk just as high as that of saturated fat.

And we thought margarine was healthier for us!

Major Sources of Trans-Fats

Protein

Builds and repairs tissues

Provides 4 calories

10-35% of total caloric intake

Body Weight 2.2 x .8= minimum grams of protein required to listen to me lecture

Protein

EssentialEssential Body cannot

produce 9 essential

proteins

Non- EssentialNon- Essential Can be

manufactured in the body from food

11 non-essential

Vitamins

Organic nutrients essential for normal metabolism, growth and development

Cannot be manufactured by the body (2) Categories

Fat Soluble Vitamins A,D,E,K

Water Soluble Vitamin C and B complex

Minerals

Inorganic compounds Essential to water balance, regulation of

the muscles and nervous system, blood clotting and normal heart rhythm

Most popular are Calcium Iron Sodium Selenium

Water

Most important nutrient Contained in almost all foods 8-12 eight ounce glasses/day At 2% weight loss (within 1 day) =

dehydrated At 5%, become dizzy and

disoriented

Antioxidants

Oxygen free radicals- produced when carbs and fats are broken down

Attack and damage cell membranes and DNA

CV disease, cancer,emphysema,cataract, Parkinson’s disease and premature aging

Antioxidants prevent the absorption of free radicals before they cause damage Beta-Carotene Vitamin E Vitamin C Selenium

Supplements

Supplements are tablets, pills, capsules, liquids, or powders that contain vitamins, minerals, amino acids, herbs, or fiber that are taken to increase the intake of these nutrients

As long as an individual is eating a well-balanced meal, supplements are not necessary

People who may need supplements low-calorie dieters elderly who do not eat

adequately strict vegetarians women of

childbearing age with and inadequate intake of fruits/veggies/beans

busy lifestyle

Establishing A Better Diet

Total calories Eliminating a regular can of soda reduces

your energy intake by 150 calories

Fat calories Avoid overeating fatty foods Fat calories are more easily converted to

body fat than protein and carbohydrates

Establishing A Better Diet

Complex carbohydrates Can help you achieve and maintain a

healthy body weight Provide a feeling of fullness that can keep

you from overeating No carbs w/ high fat sauces or toppings

Protein Promotes a sense of fullness but are

often high in fat

Successful Eating Habits Eat small frequent meals Dependable & regular eating

schedule Make “decision rules” No “off-limits” foods Physical activity

Discourages overeating by decreasing stress Produces positive feelings of self-worth

Diet & Disease

Osteoporosis

Hypertension

Heart Disease

Cancer

Diabetes (Type II)

Tooth Decay

Anemia

Nutritional Analysis

Due Wed April 20 No late papers

accepted Record everything

you eat over 3 days 2 of the 3 days

must be Friday, Saturday or Sunday

Must print out analysis in Library (about 20 pages)

Must have 3 Day Average Pages

2-4 pg. Double-spaced, typed paper on your analysis

Last Day to Drop Classes Friday, April 15

“Supersize Me” video summary and opinion paper due on/before Friday, April 29. 2-4 pgs, double spaced, typed: (4) points added to final grade

Make-up classes: opportunity to make up 2 classes. Procedure must be followed for credit. Must sign in during make-up class and note “make-up”. Classes must be made up on/before Friday, April 29

MWF 11:00-11:50 am MWF 1:00-1:50 pm T/TH 10:00- 11:15 am