NutritionChapter 8

As Americans we love to get our money’s worth!

The Big Texan Steak RanchAmarillo, TX

Almost 42,000 people from around the world have traveled to Amarillo and attempted to eat the specially cut 72-oz. top sirloin steak, a baked potato, salad, dinner roll and shrimp cocktail.  About 8,000 have succeeded in completing the feat and joining the ranks of Big Texan champions.

Last year higher market prices for cattle pushed the price to $72.00 for the meal.

Pointer’s PizzaSt Louis, MO

For years now, Pointers has offered a $500 prize to any two-member team who can demolish an entire 10-pound, two-meat-topping, 28-inch pizza in an hour without leaving the customer area. Teams must call at least a day in advance and cannot compete during lunch or dinner rushes. A pair of recent winners advise ordering lean toppings such as turkey and chicken, lest nausea become a disqualifying factor. The Pointersaurus Challenge costs $42, but the pizza sells briskly for parties and office lunches at $35 for a cheese pizza and $5 for each topping

Ben & Jerry’s

Vermonster 20 scoops of ice cream (4.5

pounds) 10 scoops of chopped walnuts 5 scoops of fresh whipped

cream 4 scoops of hot fudge 5 chocolate chip cookies 2 scoops of M&M’s 2 scoops of Reeses 2 scoops of chocolate jimmies 1 giant homemade brownie

The Big Mac

Lone Star

Typical Meal How many portions?

Portion Sizes

1 tsp margarine = the tip of your thumb 1 oz. cheese = your thumb, four dice stacked

together 3 oz. chicken or meat = deck of cards 1 c. pasta = tennis ball 2 T. peanut butter = large marshmallow 1 medium potato = computer mouse 1 medium fruit = baseball ¼ c. nuts = golf ball 2 oz. bagel = yo-yo or hockey puck Small cookie or cracker = poker chip

Nutrition

Is the study of food and how our Is the study of food and how our bodies use food as fuel for our body bodies use food as fuel for our body and our health.and our health.

There is a link between lifetime There is a link between lifetime nutritional habits and these diseases:nutritional habits and these diseases: Heart diseaseHeart disease CancerCancer StrokeStroke DiabetesDiabetes

Foods Are Composed Of:

CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins MineralsMinerals WaterWater

ESSENTIAL NUTRIENTSESSENTIAL NUTRIENTS – The nutrients that we – The nutrients that we must include in our diet. Our body does must include in our diet. Our body does NOTNOT manufacture them.manufacture them.

Nutrition Foods are various Foods are various

combinations of these combinations of these nutrients.nutrients. Example- meat is a lot of Example- meat is a lot of

protein, water, fat, vitamins, protein, water, fat, vitamins, minerals, but very little CHO.minerals, but very little CHO.

Energy (the ability to do Energy (the ability to do work) for the body is work) for the body is supplied by every bite supplied by every bite that you eat. that you eat.

Nutrients are released Nutrients are released into the body by the into the body by the process of digestion, process of digestion, which breaks down food which breaks down food into compounds that can into compounds that can be used by the body.be used by the body.

Nutrients

Food provides two different and Food provides two different and distinct groups of nutrients:distinct groups of nutrients:

Macronutrients Macronutrients (macro = big) (macro = big) CHO, protein, fats, waterCHO, protein, fats, water

Micronutrients Micronutrients (micro = small) (micro = small) vitamins and mineralsvitamins and minerals

Best Choices

Six Classes of Essential Nutrients

Three Provide Energy

Carbohydrates4 calories/gram

Supply energy to cells in brain, nervous system, blood

and to muscles during exercise.

Protein4 calories/gram

Repair tissue, help in growth, Supply energy, regulate H2O

Fat9 calories/gram

Supply energy, insulate,Support and cushion organs

Provide for absorption ofFat-soluble vitamins

Ideal Eating Plan

0%

10%

20%

30%

40%

50%

60%

ProteinCHOFat

RecommendationsRecommendations

Protein 10-35%Protein 10-35%

CHO CHO 45-65% 45-65%

Fat Fat 20-35% 20-35%Saturated Fat < 7-10%Saturated Fat < 7-10%

Monounsaturated Fat - Up to Monounsaturated Fat - Up to 20%20%

Polyunsaturated Fat – Up to Polyunsaturated Fat – Up to 10%10%

Six Classes of Essential Nutrients

ThreeDO NOT

Provide EnergyBut Are Still Vital

VitaminsInitiate or speed

up chemical reactions in cells.

MineralsHelp regulate

body functions, aid in growth and maintenance

of body tissues.

WaterThe body is about

60% water. Regulatestemperature. Removes

waste products.

Nutrition

Alcohol – Although alcohol is not an essential nutrient, it does provide energy.

7 Calories/gram

Calories are the potential energy for the body to produce work.

One Kcal represents the amount of heat it takes to raise the temperature of 1 kg of water 1 degree Celsius.

Carbohydrates

Are organic compounds composed of carbon, hydrogen and oxygen.

Found mostly in plant sources. The only animal source is milk.

CHO are our brain food and some cells in the nervous system only use CHO as fuel. They do not utilize fat.

CHO also used during high-intensity exercise.

AT LEAST 55% of our total calories should come from CHO, with no more than 10-15% of these from simple CHO sources.

Carbohydrates

They are classified as simple or complex.

Simple are sugars, complex are starches or fiber.

Simple Carbohydrates

Sugars and starches occur naturally in many foods—including milk, fruits, some vegetables, bread, cereals, and grains.These foods, however, provide many

important nutrients.On the other hand, so-called added

sugars-supply added calories, but few nutrients.

Foods rich in added sugars include things like soft drinks and desserts.

Leading Sources of Calories in the American

Diet 1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%)10. French fries, fried potatoes (2.2%)

Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999–2000. Journal of Food Composition and Analysis 17: 439–447.

Choose Sensibly

How much sugar is added to this???

Carbonated beverages 8-10 tsp

yogurt 7 tsp

1 cup canned corn 3 tsp

1 tablespoon ketchup 1 tsp

Glazed donut 6 tsp

1 choc. Éclair or piece of angel food cake 7 tsp

2 oz. chocolate candy 8 tsp

Iced chocolate cake or berry pie 10 tsp

4 oz hard candy 20 tsp

Choose Sensibly

A sugar by any other name… Read the label to locate hidden sugars in the foods

you consume.

Sugars are listed by many different names, including brown sugar, corn sweetener, corn syrup, fructose, fruit juice concentrate, glucose or dextrose, high-fructose corn syrup, honey, lactose, maltose, molasses, raw sugar, table sugar, or sucrose, and syrup.

If one of these appears near the top of the ingredients list, the food is probably high in added sugars.

Sugar

Study in Annual Review of Nutrition Study in Annual Review of Nutrition found that women ages 20-39 found that women ages 20-39 increased their daily caloric intake from increased their daily caloric intake from 1,652 to 2,028 (376 more calories).1,652 to 2,028 (376 more calories).

Also during this time they the Also during this time they the calories from protein and fat. Primarily calories from protein and fat. Primarily sugar intake increased.sugar intake increased.

We now consume an additional 25 We now consume an additional 25 lbs./year of sugar that previous years.lbs./year of sugar that previous years.

High Fructose Corn Syrup

Created in 1967, a combination of Created in 1967, a combination of fructose and glucosefructose and glucose

Cheaper and 1.16 times sweeter than Cheaper and 1.16 times sweeter than cane-derived sugarcane-derived sugar

1970 HFCS was in 1% of products1970 HFCS was in 1% of products 2000 HFCS in 42% of products2000 HFCS in 42% of products According to 2008 USDA report – 57% According to 2008 USDA report – 57%

of all sugar on the market is purchased of all sugar on the market is purchased by food and beverage industry.by food and beverage industry.

Sugar

Average American intake of added sugars: males-22 tsps., females, 16 tsps.This does not include naturally occurring sugars

found in foods such as milk and fruits. The USDA recommendation:

1600 calories/day = no more than 6 tsp/day2200 calories/day = no more than 12 tsp/day2800 calories/day = no more than 18 tsp/day

Chocolate Shake

Complex Carbohydrates

Complex carbohydrates consist of chains of many sugar molecules

Found in plants, especially grains, legumes, and tubers

Include starches and most types of dietary fiber

Whole Grains Before they are processed, all grains are

whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran

During processing, the germ and bran are often removed, leaving just the starchy endosperm

Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients

Whole Grains

Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds

Whole grains take longer to digest Make people feel full sooner Cause a slower rise in glucose levels

Choose 3 or more servings of whole grains per day

Complex Carbohydrates

Complex CHO are broken down through digestive processes to glucose for use by the body. Glucose remains in the blood and some is converted to glycogen and is stored in the liver, muscles, and kidneys.

The body can pack about 400 gr. of glycogen. Together with glucose stored, there are about of 1,800 calories of energy.

Diets low in CHO promote lean tissue and water loss. Each gram of glycogen is stored with 2-3 grams of water. Thus low CHO intake leads to water loss.

CHO and Energy

Glucose is then carried into your cells with the help of insulin, a hormone secreted by your pancreas.

Remember. . .with oxygen, glucose is converted to ATP in the mitochondria of the cell.

Without oxygen, red blood cells change glucose to energy (ATP), but lactic acid is a byproduct.

CHO Uses

CHO also protect muscles. When you need energy the body looks for CHO first.

If none are available, because you are on a low CHO diet or you have a condition the inhibits the body from using CHO, the body will use its own protein tissues (muscles).

CHO also: Regulate the amount of sugar circulating in the blood, so

that your cells get the energy they need. Provide nutrients for the friendly bacteria in the intestinal

tract that help digest food. They help the body absorb calcium. They help to lower cholesterol levels and regulate blood

pressure, especially fiber.

Where do we get CHO?

Most important sources of CHO are plant foods – fruits, vegetables, and grains.

Milk and milk products do contain CHO. Meat, fish and poultry do not have CHO. You need:

6-11 servings /day of grain foods (bread, cereals, pasta, rice)

2-4 servings of fruit 3-5 servings of vegetables

Glycemic Index

Glycemic Index – Is the measure of how strong of an effect a CHO food has on blood glucose levels.

A high glycemic index CHO tends to

cause a quick and dramatic rise in glucose and insulin levels. High glycemic foods can increase appetite, and are linked to increased diabetes and heart disease.

Glycemic Index

Glycemic Index of CerealsKellogg's All Bran 51Kellogg's Bran Buds 45Kellogg's Cornflakes 84Kellogg's Rice Krispies 82Kellogg's Special K 54Oatmeal 49Shredded Wheat 67Quaker Puffed Wheat 67Glycemic Index of GrainsBuckwheat 54Bulgur 48Basmati Rice 58Brown Rice 55Long grain White Rice 56Short grain White Rice 72Uncle Ben's Converted 44Noodles (instant) 46Taco Shells 68Glycemic Index of FruitApple 38Banana 55Cantaloupe 65Cherries 22Grapefruit 25Grapes 46Kiwi 52Mango 55Orange 44Papaya 58Pear 38Pineapple 66Plum 39Watermelon 103Glycemic Index ofVegetablesBeets 69Broccoli 10Cabbage 10Carrots 49Corn 55Green Peas 48Lettuce 10Mushrooms 10Onions 10Parsnips 97Potato (baked) 93Potato (mashed, instant) 86Potato (new) 62Potato (french fries) 75Red Peppers 10Pumpkin 75Sweet Potato 54Glycemic Index of BeansBaked Beans 48Broad Beans 79Cannellini Beans 31Garbanzo Beans (Chickpeas) 33Lentils 30Lima Beans 32Navy Beans 38Pinto Beans 39Red Kidney Beans 27Soy Beans 18White Beans 31

Glycemic Index of PastaSpaghetti 43Ravioli (meat) 39Fettuccini (egg) 32Spiral Pasta 43 Capellini 45 Linguine 46 Macaroni 47 Rice vermicelli 58Glycemic Index of Breadsinc. Muffins & CakesBagel 72Blueberry Muffin 59Croissant 67Donut 76Pita Bread 57Pumpernickel Bread 51Rye Bread 76Sour Dough Bread 52Sponge Cake 46Stone Ground Whole wheat bread 53Waffles 76White Bread 70Whole Wheat Bread 69Glycemic Index of DairyMilk (whole) 22Milk (skimmed) 32Milk (chocolate flavored) 34Ice Cream (whole) 61Ice cream (low-fat) 50Yogurt (low-fat) 33Glycemic Index of SnacksCashews 22Chocolate Bar 49Corn Chips 72Jelly Beans 80Peanuts 14Popcorn 55Potato Chips 55Pretzels 83Snickers Bar 41Walnuts 15Glycemic Index of CookiesGraham Crackers 74 Kavli Crispbread 71Melba Toast 70 Oatmeal Cookies 55Rice Cakes 82 Rice Crackers 91Ryvita Crispbread 69 Soda Crackers 74 Shortbread Cookies 64Stoned Wheat Thins 67 Vanilla WafersWater crackers 78 Glycemic Index of SugarsFructose 23Glucose 100Honey 58Lactose 46Maltose 105Sucrose 65

Fiber—A Closer Look

Dietary fiber = non-digestible carbohydrates and lignin that are present naturally in plants

Functional fiber = non-digestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement

Total fiber = dietary fiber + functional fiber

Types of Fiber

Soluble (viscous) fiber = fiber that dissolves in water or is broken down by bacteria in the large intestine Slows the body’s absorption of glucose Binds cholesterol-containing compounds Sources: pears, apples, prunes, oat,

oranges, zucchini

Types of Fiber

Insoluble fiber = fiber that doesn’t dissolve in water Makes feces bulkier and softer Helps prevent constipation, hemorrhoids,

and diverticulitis Sources: bran (outer layer of wheat/corn),

the skins of fruit and root vegetables, and leafy greens

Fiber adds no calories to your diet. There is no fiber in meat, fish, poultry, milk, milk products and eggs.

Recommended Intake of Fiber

Women = 25 grams per day Men = 38 grams per day

Americans currently consume about half this amount

Why Do We Need Fiber?

Fiber helps to speed the passage of waste through the intestinaltract which lowers the risk of cancer because any potential carcinogens are moved out quickly.

Water-soluble fiber binds with cholesterol in the intestinal tract and blocks the absorption and helps the body release it. Thus, a lower total cholesterol level!!

Less cholesterol means less risk of heart disease!

Refined vs. Unrefined Fiber

The processing of package foods can remove fiber.

REFINED CHO – Retain all the calories, but are lower in fiber, vitamins, and minerals.

UNREFINED CHO (Whole Grains)– Take longer to chew and digest and enter the blood more slowly. Thus, you feel fuller longer, more anti-oxidant vitamins and phytochemicals and decrease risk of diabetes.

Example: Long grain rice vs Minute Rice

Carbohydrates

Recommended to consume 45-65% (275-300 grams) of total calories as CHO, with not more than 10% from simple CHO. Athletes may need more, especially endurance athletes! Marathoners CHO load right before the event because they exercise for longer than 90 minutes.

Choose fresh fruits, vegetables, and whole grains to fuel the body!

12 Great Foods Center for Science in the Public Interest

Whole Grains (bread, pasta)Whole Grains (bread, pasta) BeansBeans Brown riceBrown rice OatmealOatmeal Sweet potatoSweet potato Baked potatoBaked potato BroccoliBroccoli Spinach/kaleSpinach/kale StrawberriesStrawberries Oranges (orange juice)Oranges (orange juice) CantaloupeCantaloupe Skim milk (yogurt)Skim milk (yogurt)

How many are carbohydrates??How many are carbohydrates??

FATS (Lipids) The most concentrated source of energy. We store 50 times The most concentrated source of energy. We store 50 times

more energy in the form of fat, than in CHO. more energy in the form of fat, than in CHO. 3500 calories = 1 pound of fat.3500 calories = 1 pound of fat.

The body burns fat as an energy source for periods of rest and The body burns fat as an energy source for periods of rest and low to moderate physical activity. About 70% of the energy we low to moderate physical activity. About 70% of the energy we need comes from fat, 30% from glucose, except for high need comes from fat, 30% from glucose, except for high intensity work.intensity work.

Function of fats:Function of fats: InsulationInsulation Cushion body organsCushion body organs Provide energyProvide energy Vitamin storage (fat soluble A, D, E, K)Vitamin storage (fat soluble A, D, E, K) Add flavor and texture to foods.Add flavor and texture to foods.

Some fat is invisible, as it is tucked in and around our organs. It Some fat is invisible, as it is tucked in and around our organs. It is a part of every cell membrane. Brain tissue is also rich in is a part of every cell membrane. Brain tissue is also rich in fat.fat.

Fats in Food

Food contains 3 kinds of fats: triglycerides, Food contains 3 kinds of fats: triglycerides, phospholipids and sterols.phospholipids and sterols.

TriglyceridesTriglycerides are the fats you use to make are the fats you use to make adipose tissue and what you burn for energy.adipose tissue and what you burn for energy.

PhospholipidsPhospholipids help to carry hormones and help to carry hormones and vitamins through the blood and across cell vitamins through the blood and across cell membranes.membranes.

SterolsSterols are fat and alcohol compounds with no are fat and alcohol compounds with no calories.calories. Vitamin D, testosterone and cholesterol are sterolsVitamin D, testosterone and cholesterol are sterols..

Right Amount of Fat

Balance must occur to get the right amount of fat in Balance must occur to get the right amount of fat in your healthy eating plan.your healthy eating plan. Too much – risk of obesity, diabetes, heart disease, cancersToo much – risk of obesity, diabetes, heart disease, cancers Too little – infants and children do not grow, not able to absorb Too little – infants and children do not grow, not able to absorb

A, D, E, K that help with vision, smooth skin, immune system A, D, E, K that help with vision, smooth skin, immune system and reproductive organsand reproductive organs

Fat should make up <30% of calories, with no Fat should make up <30% of calories, with no more than 10% from saturated fat sources.more than 10% from saturated fat sources.

For 2000 cal./day that would be 600 calories or fewer For 2000 cal./day that would be 600 calories or fewer from fat and 200 calories or fewer of that from from fat and 200 calories or fewer of that from saturated fat.saturated fat.

Foods and Fats

Fruits and vegetables Fruits and vegetables have only traces of fat, have only traces of fat, primarily unsaturated fatty acids.primarily unsaturated fatty acids.

GrainsGrains have very small amounts of fat. have very small amounts of fat. Dairy products Dairy products vary. Cream is high-fat. Whole milk vary. Cream is high-fat. Whole milk

and cheeses are moderately high in fat. Skim milk and cheeses are moderately high in fat. Skim milk and skim milk products are low fat foods. Most fat in and skim milk products are low fat foods. Most fat in dairy is saturated.dairy is saturated.

MeatMeat is moderately high in fat – mainly saturated. is moderately high in fat – mainly saturated. Chicken and turkey Chicken and turkey are lower in fat.are lower in fat. FishFish may be high or low, but is primarily unsaturated may be high or low, but is primarily unsaturated

fatty acids.fatty acids. Vegetable oils, butter and lard are high fatVegetable oils, butter and lard are high fat. Most oils . Most oils

are unsaturated. Lard and butter are saturated.are unsaturated. Lard and butter are saturated.

FATS

Triglycerides are the most abundant Triglycerides are the most abundant type of fat – 98% of the fat eaten and type of fat – 98% of the fat eaten and stored in the body.stored in the body.

Triglycerides are composed of a Triglycerides are composed of a

glycerine molecule (an alcohol) plus glycerine molecule (an alcohol) plus three fatty acid chains. Fatty acids are three fatty acid chains. Fatty acids are the building blocks of fats.the building blocks of fats.

Fatty acids are made up of a chain of Fatty acids are made up of a chain of carbon atoms with oxygen attached at carbon atoms with oxygen attached at the end and hydrogen atoms attached the end and hydrogen atoms attached along the length of the chain.along the length of the chain.

Types and Sources of Fats Saturated fatSaturated fat = a fat with no carbon-carbon = a fat with no carbon-carbon

double bonds; usually solid at room double bonds; usually solid at room temperature temperature Found primarily in animal foods and palm and coconut oils, Found primarily in animal foods and palm and coconut oils,

dairy products, baked goods, Crisco, butter.dairy products, baked goods, Crisco, butter.

Monounsaturated fatMonounsaturated fat = a fat with one = a fat with one carbon-carbon double bond; usually liquid at carbon-carbon double bond; usually liquid at room temperatureroom temperature Sources: Avocados, canola oil, cashew nuts, olives, olive oil, Sources: Avocados, canola oil, cashew nuts, olives, olive oil,

peanuts, peanut oil, peanut butter, almonds, pecanspeanuts, peanut oil, peanut butter, almonds, pecans

PolyunsaturatedPolyunsaturated fatfat = a fat with two or = a fat with two or more carbon-carbon double bonds; usually more carbon-carbon double bonds; usually liquid at room temperatureliquid at room temperature Found in certain vegetables, fatty fish, corn oil, cottonseed oil, Found in certain vegetables, fatty fish, corn oil, cottonseed oil,

filbert nuts, safflower oil, sunflower oil, soybean oil, walnuts.filbert nuts, safflower oil, sunflower oil, soybean oil, walnuts.

Choose SensiblyChoose Sensibly

Types and Sources of Fats

Two key forms of polyunsaturated fats:Two key forms of polyunsaturated fats: Omega-3 fatty acidsOmega-3 fatty acids are produced when the are produced when the

endmost double bond of a polyunsaturated fat endmost double bond of a polyunsaturated fat occurs three carbons from the end of the fatty acid occurs three carbons from the end of the fatty acid chainchain

Found primarily in fishFound primarily in fish

Omega-6 fatty acidsOmega-6 fatty acids are produced when the are produced when the endmost double bond of a polyunsaturated fat endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid occurs six carbons from the end of the fatty acid chainchain

Found primarily in certain vegetable oils, especially corn, Found primarily in certain vegetable oils, especially corn, soybean, and cottonseed oilssoybean, and cottonseed oils

Omega-3 Fatty Acids

Promotes heart health. May prevent Promotes heart health. May prevent blood clots, aids heart to beat in a blood clots, aids heart to beat in a steady rhythm, reduces BP and risk of steady rhythm, reduces BP and risk of heart attack and stroke.heart attack and stroke.

Recommended to have two or more Recommended to have two or more servings of fish/week. Examples: servings of fish/week. Examples: salmon, tuna, trout, mackerel, sardines salmon, tuna, trout, mackerel, sardines and anchovies.and anchovies.

Plant sources include dark green leafy Plant sources include dark green leafy vegetables, walnuts, canola oil and flax vegetables, walnuts, canola oil and flax seeds.seeds.

HYDROGENATION The process of adding hydrogen to an oil to improve the texture of

foods and increase the shelf life. (Trans Fatty Acids)

Turns a liquid into a solid. Example: vegetable oil converted to margarine.

Trans fats are found in cookies, crackers, fried chicken, peanut butter, pies, cakes, French fries and many more.

“Studies have shown that gram for gram, trans fats are more harmful than saturated fats.”

Trans fat connected to development of heart disease. (Raises LDL, lowers HDL). Heart disease risk could be cut in half by reducing trans fats by 4 grams/day.

Read the nutritional labels – look for partially-hydrogenated vegetable oils, which tells you it has trans fat in it!

Choose liquid oils over margarine or shortening for cooking. Look for trans-free soft margarine over stick margarine.

Saturated and Trans Fats: Comparing Butter and

Margarine

0 5 10 15

Grams of fat in 1 tablespoon

Squeezemargarine

Tubmargarine

Margarinespread

Stickmargarine

Butter

Saturated fat

Trans fat

Other fats

SOURCE: Food and Drug Administration

Total, Saturated, and Trans Fat Content of Selected Foods

0

5

10

15

20

25

30

Tota

l fa

t gra

ms p

er serv

ing

French fries Doughnut Pound cake Potato chips Candy bar Milk (whole)

Other fats

Trans fat

Saturated fat

SOURCE: Food and Drug Administration

Choose Sensibly

FATS

Two Essential FA: Linoleic fatty acid (plant foods – omega-6 family) and alpha-linolenic fatty acid (fish – omega-3 family) Deficiencies are rare in U.S.

Recommended that <30% of total calories come from fat sources, with no more than 7-10% from saturated fat, up to 10% from polyunsaturated fats, and up to 20% from monounsaturated sources.

Average American consumes 33% (or 75 grams) of calories from fat.

Cholesterol Is a type of fat (sterol) found in animal products only.

Also manufactured in the body in the liver.

Cholesterol does help enable nerve to send messages back and forth; protects the integrity of cell membranes; helps to absorb Vit. A,D,E,K,; is a base to build hormones such as estrogen and testosterone.

But. . . high levels of cholesterol are linked to coronary artery disease.

RDA for dietary cholesterol is less than 300 mg./day.

Protein

Protein comes from the Greek word, protos, meaning “of prime importance”.

Proteins are a major component of all plant and animal tissues, second only to water.

Our bodies constantly assemble, break down and use proteins.

When we eat more protein than we need, the excess is either used to make energy or stored as fat.

Protein

Protein mainly associated with animal foods – beef, chicken, fish, or milk.

But, plant foods also have protein. Dried beans and peas, grains, nuts, seeds and vegetables.

Protein

Human body is full of proteins. There are proteins in the outer and inner

membranes of every living cell. Hair, nails, and outer layers of skin are made of

the protein, keratin. Muscle tissue contains proteins. Bone has lots of protein in the inner structure. RBC have hemoglobin (carries oxygen in blood)

and globin is protein.

PROTEIN

Are complex chemical structures containing carbon, hydrogen, oxygen and nitrogen combined into chains called amino acids.

Amino Acids are the “building blocks of protein”, or links to create protein.

Uses of Protein

Proteins from foods are broken down into amino acids by digestive enzymes.

Body has 20 different amino acids in foods to choose from when building sequences of AA.

9 of the amino acids are “essential” because they cannot be manufactured in the body, only obtained through foods.

Body can manufacture the other “nonessential” 11. When AA link together to form a protein, their

characteristics work together to determine their specific function.

PROTEIN COMPLETE PROTEIN – High quality protein

that provides all nine essential amino acids.

Examples: Meat, poultry, fish, eggs, milk, cheese, soybeans Plant sources are usually low in 1 or 2 amino acids.

INCOMPLETE PROTEIN – Low quality protein that supply only some of the 9 essential proteins.

Examples: Beans, peas, nuts Come from plant sources. Foods can be mixed and matched to produce complete proteins.

Example: Peanut butter sandwich on whole wheat; rice and beans; cheese sandwich on whole wheat; yogurt with nuts.

Protein Sources

3 ounces lean meat, poultry, or fish 1/2 cup tofu

20–25 grams of protein 1 cup legumes

15–20 grams of protein 1 cup milk or yogurt or 1-1/2 ounces

cheese 8–12 grams of protein

Cereals, grains, nuts, vegetables 2–4 grams of protein per serving

Protein Requirements

Need around 15% of total calories from protein or 0.8-1.0 grams/kg of body weight. (0.4 grams/pound)

On a 2000 calorie/day plan that would be about 300 calories (4 cal./gram)

About 2/3 of protein intake in the American diet is from animal sources, also high in saturated fat/cholesterol.

175 lb. man needs about 63 grams/day. This would be two or three 3-ounce servings of lean meat, fish, poultry. (21 grams/3-ounce serving)

WHO NEEDS EXTRA PROTEIN?

Anyone who is building new tissue quickly needs more than 0.8 grams. Infants many need as much as 2.0 grams/kg Adolescents need as much as 1.2 grams/kg Pregnant women need an extra 10 grams/day. Those who are

nursing need an extra 15 grams/day in the first 6 months. Injuries may increase your protein needs, especially if there has

been a lot of blood loss, as the protein is needed to make new hemoglobin.

Athletes?? Research suggests that athletes easily meet their requirements – about an additional 0.5-0.8 gr./kg per day in their normal diet.

You cannot force your body to build muscle by pumping in more protein than you need, any more than you can make your car run faster by adding more gas to a full tank. Extra protein does not build muscles; only regular workouts fueled by a mix of nutrients can do that!!

Athletes

For resistive training athletes – 1.7 to 1.8 gr./kg For endurance athletes – 1.2 to 1.4 gr./kg.

Average American consumes almost twice as much protein as they need, so most athletes already get enough.

Consuming larger than normal amounts of protein does not enhance physical performance, as that is not the function of protein.

Protein supplements???? – If excess protein means excess calories, then fat weight, not muscle weight is gained. Purified protein supplements can contribute to calcium losses

and therefore harm bone health. Excess protein means excess nitrogen that must be excreted, a

risk for dehydration. Supplements of some single amino acids can interfere with

absorption of other amino acids.

THUS A HEALTHY DIET WILL FUEL YOUR EXERCISE!

Guilt Free Nutrition Packed with Milk Chocolate, Peanuts, & Caramel!

Maybe that's hard for you to swallow. After all, you've bit on this kind of hype before and chewed your way through dozens of nutrition bars. What

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One bite and you'll understand the bar got it's name! Oh Yeah!

FACTS:Protein 26 gr x 4 = 104 cal./380 = 27% protein

Fat calories = 180/380 = 47% fat

VITAMINS

Vitamins are organic (containing carbon) compounds required in small amounts to regulate cellular functions.

Vitamins do not provide energy, but help to release stored energy in CHO, fats, protein. Vitamins also critical in production of red blood cells and maintenance of nervous, skeletal and immune systems. Vitamins prevent nutritional deficiency diseases and promote healing and good health.

Most are obtained through the diet, except for Vitamin D (obtained through sunlight) and Vitamin K which the body can produce from bacteria in the intestines.

Vitamins

Humans need 13 vitamins. They are classified as fat-soluble or water-soluble.

Fat-soluble (dissolve in fat) are A, D, E, K and are stored for long periods in fat tissue and liver. Over-consumption can lead to toxic effects.

Water-soluble are 8 B-complex vitamins and C. They are absorbed directly into the blood, used or excreted. Need to be replaced frequently.

B-complex include biotin, folate, niacin, pantothenic acid, riboflavin, thiamine B6, and B12

Vitamin Sources are abundant in fruits, vegetables and processed foods such as cereals which have been enriched with vitamins.

Limit cooking to preserve nutrients and eat fresh fruits/veges when possible.

A, D, E, K

Vitamin A – moisturizing nutrient for skin and membranes. Vision vitamin. Promotes growth of healthy bones and teeth. Helps immune system fight off infections. Sources: whole milk, eggs, butter; yellow, red, dark green fruits/vegetables.

Vitamin D – Is essential to help body absorb calcium for bones and teeth. Sources: sunlight, fish oils, egg yolks

Vitamin E – Helps to maintain a healthy reproductive system, nerves, muscles. Helps maintain a healthy heart. Sources: vegetable oils, nuts, whole grains, green leafy vegetables.

Vitamin K – Blood clotting. Helps to make bone and kidney tissues. Sources: dark green leafy vegetables, cheese, liver cereals, milk.

MINERALS

They are inorganic (non-carbon containing) substances that exist freely in nature. They aid in growth and maintenance of body tissues, normal heart rhythm, body water supplies, acid-base balance of the blood and nerve impulse conduction.

Minerals There are at least 17 essential minerals.

Major Minerals (required in amounts exceeding 100 mg) –Calcium, phosphorous, potassium, sulfur, sodium, chloride, and magnesium.

Trace minerals (required in smaller amounts) include fluoride, iron, selenium, zinc, arsenic, boron, chromium, cobalt, copper, iodine, manganese, molybdenum, nickel, silicon, and vanadium.

Minerals most commonly lacking in the diet are iron and calcium.

Sodium, potassium and chloride are the primary minerals lost through perspiration. Potassium is essential for maintenance of the heart beat– found in citrus fruits/juices, bananas, dates, nuts, fresh vegetables, meat, and fish.

Iron deficiency leads to anemia. Iron is an essential part of hemoglobin.

Calcium deficiency leads to osteoporosis.

ANTIOXIDANTS

Substances that help prevent harmful effects caused by oxidation within the body.

Free radicals or “oxygen free radicals” are unstable elements formed when the body uses oxygen or breaks down certain fats or protein as a normal part of metabolism.

Cigarette smoke, radiation (x-rays), alcohol, heat and certain pollutants also produce free radicals.

This unstable molecule is missing an electron and will react with any molecule it encounters to take an electron. This damages cell membranes and mutates genes. This can lead to aging, cancer, CVD, and degenerative diseases such as arthritis.

Antioxidants

Antioxidants react with free radicals and donate lost electrons. They help by blocking the formation and action of free radicals and repair the damage they cause.

Fruits and vegetables are rich in antioxidants! Examples: Vit. C, A (beta-carotene), E and selenium. It is best to get the antioxidants from foods, not supplements.

PHYTOCHEMICALS

Phytochemicals means plant chemicals and are found only in plant food. They are not vitamins or minerals, but are a compound found to help prevent chronic diseases, especially cancers.

There are hundreds, maybe thousands of phytochemicals in fruits and vegetables. Some examples - Allyl Sulfides – garlic, onions; Isoflavones – soybeans; Polyphenols – green tea, grapes; Saponins – beans and legumes.

Antioxidants are a particular type of phytochemical.

VEGETARIANISM

Many choose to follow a vegetarian diet. Four types of vegetarian diets.

Vegans – Considered true vegetarians. Diets are void of meat, chicken, fish, eggs or milk products. Vegan’s primary sources of protein are vegetables, fruits, and grains. Vegans may have to supplement diet with B12, normally found only in meat products.

Lactovegetarians – Eat dairy products, fruits, and vegetables but do not consume other animal products (meat, poultry, fish or eggs)

Ovolactovegetarians – They eat eggs as well as dairy products, fruits, and vegetables but do not consume meat, poultry, and fish.

Semivegetarians – Eat fruits, vegetables, dairy, eggs, and a small selection of poultry, fish and other seafood. They do not consume any beef or pork.

Choose and prepare foods and beverages with little salt (sodium)

The human body requires 500 mg Na/day.

Average American consumes about 4,000-6,000 mg/day.

High Na intake associated with HTN.USDA recommendation: no more

than 2,300 mg/day or about 1 tsp. NaCl/day.

Play it safe with food.

Know how to prepare, handle, and store food safely to keep you and your family safe:

Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading bacteria to other foods, meat and poultry should not be washed or rinsed.

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.

Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms.

Chill perishable foods promptly and thaw foods properly.

Keep food safe to eat. Food-borne illness is caused by eating foods that contain

harmful bacteria, toxins, parasites, viruses, or chemical contaminants.

S/S of having eaten unsafe food may appear within half an hour, or may not develop for up to 3 weeks.

Meats

STEAK & SHAKE Rate the meals from least amount of total Rate the meals from least amount of total

calories to most calories.calories to most calories.1. 1. The Original Double BurgerThe Original Double Burger

Regular French fryRegular French fry Large Diet Coke with Cherry SyrupLarge Diet Coke with Cherry Syrup2. 2. Turkey MeltTurkey Melt Baked BeansBaked Beans Cup of Beef Vegetable SoupCup of Beef Vegetable Soup

Large LemonadeLarge Lemonade3. 3. Chicken Taco SaladChicken Taco Salad Cookies & Cream shake (regular)Cookies & Cream shake (regular)4. 4. Chili 3-wayChili 3-way Small garden salad with honey French dressingSmall garden salad with honey French dressing Hi-C Fruit Punch (regular)Hi-C Fruit Punch (regular)

The Results

1.1. Original DoubleOriginal Double

1067 cal., 55 g. fat, 17.5 g. sat fat1067 cal., 55 g. fat, 17.5 g. sat fat

2.2. Chili 3-wayChili 3-way

1077 cal., 53.5 g. fat, 20.5 g. sat fat.1077 cal., 53.5 g. fat, 20.5 g. sat fat.

3.3. Turkey MeltTurkey Melt

1645 cal., 77.5 g. fat, 18 g. sat fat.1645 cal., 77.5 g. fat, 18 g. sat fat.

4.4. Chicken Taco SaladChicken Taco Salad

1854 cal., 95.5 g. fat, 32 g. sat fat1854 cal., 95.5 g. fat, 32 g. sat fat

Pizza HutRate the meals from least Rate the meals from least

amount of total amount of total calories to the most.calories to the most.

1. 2 slices of hand-1. 2 slices of hand-tossed pepperoni tossed pepperoni pizzapizza

Medium Mt. DewMedium Mt. Dew

2. Breadsticks (2) with 2. Breadsticks (2) with dipping saucedipping saucePersonal size Cheese Personal size Cheese pan pizzapan pizza

Large Diet PepsiLarge Diet Pepsi

3. 2 slices Thin crust 3. 2 slices Thin crust Veggie Lover’s PizzaVeggie Lover’s Pizza

Medium PepsiMedium Pepsi

The Results

1.1. 2 slices pepperoni pizza2 slices pepperoni pizza

670 cal., 22 g. fat, 9 g. sat fat, 2 g. trans 670 cal., 22 g. fat, 9 g. sat fat, 2 g. trans fatfat

2.2. 2 slices Veggie Lover’s pizza2 slices Veggie Lover’s pizza

700 cal., 20 g. fat, 9 g., sat fat700 cal., 20 g. fat, 9 g., sat fat

3.3. Personal size Cheese pizzaPersonal size Cheese pizza 960 cal., 39 g. fat, 13.5 g. sat fat., .5 g. trans fat960 cal., 39 g. fat, 13.5 g. sat fat., .5 g. trans fat