Six Nutrients• Water

• Carbohydrates

• Protein

• Fats

• Vitamins

• Minerals

Calories• Energy value of foods (nutrients)• Average number needed daily 2,000-2,500 for moderately active adult

• Carbohydrates 1 gram = 4 calories Alcohol 1 gram = 7 calories

• Protein 1 gram = 4 calories• Fat 1 gram = 9 calories• Vitamins and minerals have no calories

How Many Should we get Daily?How Many Should we get Daily?

Important factors to consider

1.How active you are

2.Body size

3.Age4.Physical condition

Calories in foods

• Cheeseburger and fries with a coke? Cheeseburger 400 Fries 400 / 250 Coke

• Bake potato? 60 - 90

• Pepperoni Pizza? 450

• Piece of apple pie? 600

• Apple? 50 - 70

• Butter or margarine 1 tbsp 100

• Side of chips? 3 oz. 450

• Salad Dressing? 6 tbsp 360 cals.

• Ice cream ? (small) 250

• 4 oz. Fish (broiled) 200

• Peanut butter 2 oz. 190

Carbohydrates

What are they????

Types

• Simple CarbohydratesFruitsSugar

• Complex CarbohydratesWhole grains RicePastaSeedsNuts

Why do you need?

• 55 - 65 % of daily calories

• Energy or fuel for the body

• Fiber

Fiber• Indigestible parts of food,

can’t be broken down

• Usually the outer layer of food

• Natural laxative

•Good sources include:

outer shell of corn, whole wheat shells, all fruits and vegetables

Proteins

Examples ??

Types of Proteins

o Complete proteins -- contain essential amino acids

• Fish, meat, poultry, eggs, milk, cheese, yogurt, soybean

o Incomplete proteins -- lack some essential amino acid

• Legumes, nuts, whole grains

Why do you need?

• Amino acids in proteins are used to build and repair cells

• % recommended in daily diet -- 10-15%

• Most Americans get 25 to 30% of calories from protein

Nutrition

Fats

Types of Fats

• Saturated Animal fats -- beef, pork, egg yolk Tropical oils -- palm, coconutSolid or semi-solid at room temperature

• UnsaturatedVegetable fats -- canola, soybean, corn, oliveReduced risk of heart attacksLiquid at room temperature

Why do you need?

• Energy -- 9 calories per gram Girls - 2200 diet -- 66 grams max per day Boys - 2800 calorie diet -- 84 grams max per day

• % recommended in diet - 25%

• Fat soluble vitamins

• Satisfy hunger longer - digestion takes more time

• Flavor

Cholesterol• Made in the liver and in

animal foods• White waxy substance

important for body maintenance and structure of cell walls

• High cholesterol count can be a major risk factor for heart disease

Hydrogenated fats ?

• Unsaturated fats with hydrogen added back to make them solid and prevent spoilage

• Best examples is margarine, which would be liquid normally

Is margarine better for you than butter?

• Both have same amount of calories• No, because of the hydrogenation “Trans Fatty

Acids” are created• This type of fat is more likely to cause heart disease

Most peanut butter is hydrogenated