True or False???

If I don’t eat fat, I won’t get fat. FALSE a calorie is a calorie

Pasta is bad and should be avoided FALSE. Pasta is a good source of carbs, your body’s primary

gasoline Fat is bad and should be avoided.

FALSE. Fat helps the body to absorb certain vitamins and supplies energy

Some foods, like celery and grapefruit cause the body to burn more calories that are actually contained in that food. FALSE. Digestion is not a major calorie burning process

Eating after 8 p.m. is bad. FALSE. It is the actual number of calories IN A DAY that

matters, not when you eat them.

The

Dig

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Nutrients

Carbohydrates Fats Protein Vitamins Minerals Water

Elements necessary for growth, energy, and repair of tissues. There are 6:

calorie = unit to measure energy in food

Calories (actually Kcal)

= a measure of the energy content of food Carbohydrates and Proteins are about 4

cal/gram Fats are 9 cal/ gram

Carbohydrates Provide energy and fiber Contain 4 cal/gram RDA is 60% of daily calorie intake Sources include grains, cereal, pasta, fruits and

vegetables, nuts, and sugars Three types

Simple carbohydrates (monosaccharides and disaccharides)= sugars Glucose, fructose, sucrose

Complex carbohydrates = starches Fiber

Soluble Insoluble

Some bad sources of fiber

white toast 0.4 g/slice Corn flakes- ½ g Pasta- 0.8 g/cup White rice- 2 g/1/2 cup Pop tart- 1 g Potato chips 1 g/ 17 chips

Some good sources of fiber

whole grain toast 2 g/slice Bran cereal-5-10g/serving Beans= 8-10 g/cup Raisins- 2g per ¼ cup Apple- 2 g. Pear- 4g

banana 2 g, orange 4 g Potato- 3 g Broccoli- 3 g per ½ cup Carrots- 2/g

Fats

Function: long term energy, insulation, carrier of certain vitamins, and feeling of satiety (feeling of fullness)

Kcal value: 9 kcal/gram RDA: 30% of foods should come from fat Types: saturated and unsaturated fats

(monounsaturated/polyunsaturated)

Fats:

Saturated Fats

Provide energy, trigger production of cholesterol and LDL.

Sources: Red meat, dairy products, egg yolks, coconut and palm oils

Unsaturated Fats

Also provide energy, but trigger more HDL production and less cholesterol and LDL production

Sources: Some fish, avocados, olive, canola and peanut oils, vegetable oils, soft margarine

Figure 5.11 Examples of saturated and unsaturated fats and fatty acids 

Meat, chicken, dairy, coconut and palm oils

Vegetable oils (olives, corn etc…) nuts, fish (especially tuna, salmon, anchovies, and herring)

Type of fat LDL (“bad cholesterol”)

HDL (“good cholesterol”)

saturated

unsaturated

Trans/hydrogenated

What happens to fats in your bloodstream?

How fats affect your circulation

Normal artery (top)

“hardened” artery (bottom)

HOW CAN I REDUCE THE FAT IN MY DIET????

Read food labels- avoid products with hydrogenated and partially hydrogenated oils

Use low fat and skim dairy products Trim visible fat from meat Avoid cream based sauces Find substitutes

Low fat yogurt for sour cream, olive oil for butter and margarine etc…

Proteins

Help build new tissue to keep hair, skin and eyesight healthy, build antibodies, enzymes, hormones, and other compounds, provide fuel for bodies

Kcal value: 4 kcal/gram RDA: 15% of food intake Sources include: meat, poultry, fish, eggs,

beans, nuts, cheese, tofu, vegetables, some fruits, pasta, breads, cereal and rice

Vitamins Facilitate use of other nutrients, involved in

regulating growth, maintaining tissue and manufacturing blood cell, hormones, and other body components.

Fruits vegetables, grains, some meat and dairy products

Fat soluble vitamins - A,D,E,K Water soluble - B6, B12, C, Thiamin, Riboflavin,

Niacin, Folate, Panothenic Acid, Biotin

Minerals Help build bones and teeth, aid in muscle

function and nervous system activity, assist in various body functions including growth and energy production

Many foods

Major minerals - Sodium, Potassium, Chloride, Calcium, Phosphorus, Magnesium

Trace Minerals – iron, zinc, selenium, molybdenum, iodine, copper, manganese, flouride, chromium

Water Carries nutrients and removes waste,

cleans body by removing toxins, regulates body temperature.

Found in: liquids, fruits, vegetables Any liquid counts!! (and some comes from

food) (EXCEPT ALCOHOL) Average woman- 2.7 L/day (91 oz) Average man – 3.7 L/day

Use a Variety of Foods Daily

To ensure an adequate and balanced diet, eat a variety of foods daily, choosing different foods from each group.

Nutrient Density

This cola and bunch of grapes illustrate nutrient density. Each provides about 150 kcalories, but the grapes offer a trace of protein, some vitamins, minerals, and fiber along with the energy; the cola beverage offers only “empty” kcalories. Grapes, or any fruit for that matter, are more nutrient dense than cola beverages.

Italy, parts of Spain

and Portugal, southern

France, parts of North

Africa (especially Morocco and Tunisia),

parts of Turkey, as well as parts

of the Middle East (especially Lebanon and Syria)

What Food Labels Really Mean

Term A serving contains:

Extra Lean

Fat-free

Free

Good Source

Reduced

Fewer than 5 g. of fat, fewer than 2 g. of saturated fat and fewer than 95 mg of Cholesterol (applies to meats only).

Less than 0.5 g of fat per serving.

No or negligible amounts of sugar, sodium or fat.

1- to 10% of the Daily Value for a particular nutrient.

25% less of a nutrient or calorie than the regular product

Term A serving contains:

Less

Light or lite

Low-calorie

Low-fat

25% less of a nutrient than a comparable food

33% fewer Calories or half the fat as the regular product, or 50% or less sodium than usual in a low-calorie, low-fat food. “Light” can also be used on labels to describe the texture or color of a food.

40 calories or fewer per serving

3 g or less fat per serving

Make good choices when eating out.

Table 5.3 has a list of fat values in fast food. Whopper – 640 cal, 341 from fat Quarter pounder w/ cheese 530 cal, 270 from fat

Split dessert Pass on bread and chips Choose low fat preparations Eat half and take rest home for another meal

Food Allergies Reaction by the immune system to attack the

body based on food consumed Can be mistaken for food intolerance

(enzyme deficiency) Common food allergies include: peanuts,

milk, soy products, shellfish, and wheat By the 3rd exposure, could cause shock

and/or even death