NUTRIT

ION

DEFINITIONS

Nutrition Process by which the body takes in and uses food

Calories Units of heat that measure the energy used by the body and

the energy that foods supply to the body

Nutrients Substances in food that your body needs to grow, to repair

itself, and to supply you with energy

Hunger A natural physical drive that protects you from starvation

Appetite A desire, rather than a need, to eat

NUTRITION

Good nutrition enhances the quality of your life as well as helping to prevent against diseases

Provides you with calories and nutrients for maximum energy and wellness

INFLUENCES

Hunger and appetite

Emotions

Your environment

Cultural and ethnic background

Convenience and cost

Advertising

CARBOHYDRATES

Starches and sugars

Preferred source of energy

Simple Sugars (fructose, glucose)

Complex – must be broken down into simple before they can be used

Starches (whole grains, seeds, legumes)

CARBS CONTINUED

When excess carbohydrates are present, the body converts them and stores them as body fat

Dietary fiber Complex carbs Made mostly of plant material that cannot be absorbed by the body

55-60% of daily calories

FIBER

Indigestible complex carb

Vegetables, fruits, and whole grains

Helps move waste through digestive system

20-35 grams each day

FIBER CONTINUED

Fruits and vegetables with edible skin

Bran cereals

Oatmeal

Brown rice

PROTEINS

Nutrients that help build and maintain body cells and tissues

All proteins are made of 20 amino acids

Complete Good amounts of all 9 essential amino acids Animal products

Incomplete Lack 1 or more essential amino acids Beans, peas, whole grains

PROTEINS CONTINUED

Builds new cells and tissues

Make enzymes, hormones and antibodies

Supply body with energy

FATS

Fatty substance that does not dissolve in water

Provide more than twice the amount of energy of carbs or proteins

Essential fatty acids Fatty acids the body needs but cannot produce

FATS CONTINUED

Saturated Holds all hydrogen atoms it canUsually solid at room temperatureAnimal fats and tropical oilsHigh intake is associated with increased risk of heart disease

UnsaturatedAt least one unsaturated bondUsually liquids at room temperatureAssociated with a reduced risk of heart disease

FATS CONTINUED

Transport vitamins A,D,E and K

Add flavor and texture to food

Help satisfy hunger longer due to longer digestion time

20-30% daily intake

CHOLESTEROL

Circulates in blood

Amount it makes is used to make cell membranes and nerve tissue, hormones, vitamin D and bile

Excess blood cholesterol is deposited in arteries – increases the risk of heart attack

May be hereditary

CHOLESTEROL CONTINUED

Produced in liver

HDL – good Provides SOME protection against heart disease

LDL – bad Carries cholesterol and other fats through blood

VITAMINS

Help regulate vital body processes

Water soluble Dissolve in water Pass easily through blood during digestion

Fat soluble Absorbed, stored and transported in fat Stored in fatty tissue, liver and kidneys Excess can be toxic

MINERALS

Substances that the body can not produce but are needed for forming healthy bones, teeth and regulating vital body processes

Calcium

Phosphorus

Magnesium

Iron

WATER

Transports nutrients to and carries wastes from your cells

Lubricates joints and membranes

At least 8 cups of water each day

DIETARY GUIDELINES FOR AMERICANS

Focus on 3 keys to healthy lifestyles: Smart choices from each food group

Balance between food and physical activity

Most nutrition out of your calories

NUTRITION LABELS

Required to include the following information: Name of the food Net weight or volume Name of manufacturer Ingredients Nutrient content

CALORIE LEVELS

Age Sedentary

Moderate Activity

Active

Sedentary

Moderate Activity

Active

14 1800 2000 2400 2200 2400 2800

15 1800 2000 2400 2200 2600 3000

16 1800 2000 2400 2400 2800 3200

17 1800 2000 2400 2400 2800 3200

18 1800 2000 2400 2400 2800 3200

MYPLATE

MYPLATE – FRUITS/VEGETABLES

Any fruit or 100% fruit juice

Fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed

Any vegetable or 100% vegetable juice

raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Make half your plate fruits and vegetables

MYPLATE- GRAINS

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain

Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits

Make ½ your grains, whole grain

MYPLATE - PROTEIN

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds

Beans and peas are also part of the Vegetable Group

MYPLATE - DAIRY

All fluid milk products and many foods made from milk

Choices should be fat-free or low-fat

Foods made from milk that retain their calcium content are part of the group

Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not

Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.