NUTRITION

Goal of Nutrition To meet the recommended nutrient

intakes within individualized energy needs.

Requires _____________, ___________, ___________ Nutrient-Dense Foods Limit intake of: 1._______________ 4. ________________ 2._______________ 5. ________________ 3._______________ 6. ________________

What do foods provide us with?

“Essential” Nutrients

Protein Carbohydrate Fat Water Vitamins Minerals

________________ ________________ ________________ ________________ ________________

Calorie: a unit of measurement of the amount of energy we obtain from a food

1 gm Pro: ___ kcal 1 gm CHO: ___

kcal 1 gm Fat: ___ kcal 1 gm Alcohol:

___ kcal 1 pound body fat:

_______ kcal

1 Big Mac: 560 kcal

1 Lg Fries: 450 kcal

12 oz pop: 160 kcal

1 sl wbread: 65 kcal

Protein Functions: Important parts of muscle, bone, blood,

enzymes, some hormones, cell membranes Tissue growth & repair Major Sources: Meat, fish, poultry, eggs, dairy products,

legumes, nuts Recommendations: (_______________________) Choose lean meats, eat legumes or nuts/seeds

for at least one protein serving/day

Protein cont… Made of amino acids (building blocks)

- 9 essential Complete protein: contains all of the

essential amino acids (animal sources)

Incomplete protein: missing one or more of the essential amino acids (plant sources)

Carbohydrates Functions

- Supply energy to the CNS and blood- Primary fuel source of the body for activity

Major Sources- Grains, fruits, vegetables, milk

Recommendations: (__% - __% of total kcal)- Choose whole grains, a variety of fresh darker colored fruits and vegetables, limit refined sugars

Carbohydrates cont…

Simple carbohydrates (sugars) - Monosaccharides – 1 sugar molecule- Disaccharides – combo of 2 monosac.

Natural CHO’s: Fruits, vegetables, milk Refined CHO’s: High fructose corn

syrup, etc.

Carbohydrates – cont.Complex Carbohydrates (starch & fiber)

- Polysaccharides – long chains of saccharides

Starch (whole grains, breads, cereals, pasta, potatoes)

Fiber – structural component of plants that humans can’t digest

Glycemic Index The measure of a person’s blood

glucose response to a carbohydrate-containing food.

High glycemic value: foods that raise blood glucose levels rapidly and high, resulting in a corresponding rapid increase in ________. Associated with:- ________________________- ________________________- ________________________

Dietary Fiber – 2 types

Soluble FiberSources: Oat bran, barley, legumes,

inside of fruits and vegetablesBenefits:

- Lowers _________________- Slows absorption of _______

Dietary Fiber – cont.

Insoluble FiberSources: Wheat and corn bran,

whole grain cereals, skins of fruits and vegetables

Benefits:- Protection against colon cancer- Protects against constipation, diverticulosis

Fat (lipids) Functions

- Supply energy, insulate and cushion organs, help absorb fat soluble vitamins

Major Sources- Animals foods, nuts & seeds, fish, grains

Recommendations (__-__% of total kcal)- Limit saturated and trans fats, increase poly-and-monounsaturated fats, increase omega-3 fatty acids

Two Major Types of Fats Triglycerides (glycerol + 3 fatty

acids)- Saturated - Monounsaturated- Polyunsaturated

Cholesterol – a white, waxy substance originating only in animals

Saturated Fats Solid at room temperature Primarily from animal sources

Health Impact- Raises “bad” LDL-cholesterol levels increasing risk of cardiovascular disease- Increases the risk of _________________________________ cancers

Unsaturated Fats – 2 types Usually liquid at room temperature Primarily from plant sources

Monounsaturated & Polyunsaturated

Monounsaturated Fats Sources: Olive, canola, avocado,

peanut, many nuts Health Impact

- Lowers “bad” LDL cholesterol levels- Helps reduce blood pressure and blood triglyceride levels

Polyunsaturated fats (2 subgroups)

Omega-3 Fatty Acids Major Sources: Cold water fish,

flaxseed, soybean Health Impact

- ______________________________- ______________________________- ______________________________

Polyunsaturated fats (2 subgroups) cont… Omega-6 Fatty Acids Major Sources: Corn, soybean, and

cottonseed Health Impact

- Lowers “bad” LDL cholesterol levels

Note: If consumed in excess in relation to intake of omega-3’s can lower “good” HDL cholesterol

Trans Fatty Acids Produced when hydrogen atoms

are added to unsaturated vegetable oils in a process called “hydrogenation”. - TFA’s Raise “bad” LDL-cholesterol levels- TFA’s Lower “good” HDL-cholesterol levels

Top 10 “Trans Fat” Foods Spreads Packaged foods Soups Fast food Frozen foods

Baked goods Chips & Crackers Breakfast foods Cookies & Candy Toppings & Dips

“Blood” Cholesterol Cholesterol carried in the blood –

the amount and types determined by:1. Dietary cholesterol - consumed2. Liver production of cholesterol

Cholesterol is carried in blood via lipoprotein packages

Lipoprotein Packages

“Old” Food Guide Pyramid

A Healthy Diet… Emphasizes fruits, vegetables,

whole grains, and fat-free or low-fat milk and milk products

Includes lean meats, poultry, fish, beans, eggs, and nuts

Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

Vitamins Humans need 13 vitamins

- 4 fat soluble (A,D,E,K) - 9 water soluble (C, B-complex) Degradation

1. _____________2. _____________3. _____________

Nutrients and Disease“Deficiencies” Folate

- ______________________- ______________________

Calcium - ______________________

Iron- ______________________

Nutrients and Disease“Excesses” Iron

- ___________________________ Vitamin A

- _____________________________- _____________________________

Preventing OsteoporosisDefined: Weakening of bones leading to

postural deformities and breakage Adequate calcium intake Adequate vitamin D & K intake Exercise (weight bearing, resistance –

___%) Avoid: smoking, alcohol, caffeine, high

protein intake, high vitamin A intake, phosphoric acid, amenorrhea (female)

Incidence of Osteoporosis

Free Radicals (oxidants) Unstable oxygen molecules due to

having an unpaired electron that can react with fats, proteins, and DNA causing cell damage or mutation.

Sources of Free Radicals

1. ___________________________2. ___________________________3. ___________________________4. ___________________________5. ___________________________6. ___________________________7. ___________________________

Antioxidants Substances that have the ability to

neutralize free radicals before they damage body tissues

Sources:- Internal - External

1. ______________________2. ______________________

Oxidative Stress When exposure to free radicals

exceeds the body’s supply of antioxidants causing damage to cell membranes and mutating genes.

Implicated in aging, cancer, heart disease, and other degenerative diseases.