Nutritious Breakfast

© 2010 Cengage-Wadsworth

1 2 3 4 5 6 7 8 9Nutritious Breakfast• Rank from most nutritious (#1) to least (#11):• Bagel(Plain) _____• Pop Tart (Frosted Blueberry) _____• Granola Bar (Oats n Honey) _____• Orange Juice _____• Oatmeal (Instant)_____• Egg McMuffin (McDonalds) _____• BK Croissan’wich (Sausage) _____• Toast (Honey Wheat) _____• Waffles (2 Eggos) _____• Cereal (Honey Nut Cheerios)_____• Donut (Glazed) _____


Chapter 3: Nutrition “You Are What You Eat”

1. Six essential nutrients:

2. Carbohydrates:Complex & Simple

3. Fat:Saturated & UnsaturatedTransfatty AcidsOmega 3 & 6

4. Protein:


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Nutrition for Wellness• U.S. diet too high in calories, sugar,

saturated fat, trans fat, sodium

• Too low in grains, fruits, vegetables

• Diet and nutrition play a role in the development and progression of heart disease, cancer, obesity, diabetes, and osteoporosis


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Nutrients• Nutrient density is a measure of the

amount of nutrients and calories in various foods

• Calorie is the amount of heat necessary to raise the temperature of water 1 degree Centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity


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6 Essential Nutrients

CarbohydratesFatProteinVitaminsMineralsWater


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MyPyramid: Steps to a healthier you


1 2 3 4 5 6 7 8 9Carbohydrates• Major source of energy (4 calories/gram)

• Regulate fat and metabolize protein

• Major sources are breads, cereals, fruits, vegetables, milk/dairy products

• Two types:– Simple – Complex


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Simple Carbohydrates • Often called “sugars,” which have little

nutritional value

• Examples are candy, soda, cookies, and cakes

• Lots of “empty calories” – low in nutrition


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Complex Carbohydrates • Starch is found in whole grain breads &

cereals, seeds, corn, nuts, potatoes, and legumes

• Grains are the richest source of starch and should supply most of the energy in a healthful diet


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Fiber• Form of complex carbohydrate

• Eat more fruits, vegetables, legumes, whole grains, and whole-grain cereals to increase dietary fiber

• Increasing fiber intake to 30 g/day significantly reduces heart attacks, colon cancer, beast cancer, diabetes, and diverticulitis


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Fiber• Lack of fiber has been linked to

– Cardiovascular disease– Cancer– Constipation– Diverticulitis– Hemorrhoids– Gallbladder disease– Obesity


1 2 3 4 5 6 7 8 9High-fiber foods are essential in a healthy diet

• Age 50 and under– Women = 25 g/day– Men = 38 g/day

• Current average daily U.S. intake– About 15 g/day


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1 2 3 4 5 6 7 8 9Behavior Modification Planning: Tips to

Increase Fiber in Your Diet


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Fat• Also called lipids• Source of energy (9 calories/gram) • Stored energy• Insulator for body heat preservation• Shock absorption• Supplies essential fatty acids• Carries fat-soluble vitamins (A, D, E, K)• Saturated & Unsaturated


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Unsaturated Fats• Usually liquid at room temperature• Help lower blood cholesterol• Monounsaturated fats (MUFAS) are

found in olive, canola, peanut, sesame oils, avocados, cashews, and peanuts

• Polyunsaturated fats (PUFAS) are found in corn, cottonseed, safflower, walnut, sunflower, soybean oils, and fish, almonds, pecans


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Trans Fatty Acids • Solidified fat formed by adding hydrogen

to monounsaturated and polyunsaturated fats to increase shelf life

• Margarine and spreads, shortening, some nut butters, crackers, cookies, dairy products, meats, processed foods, and fast foods

• These products carry a health risk greater than saturated fat


1 2 3 4 5 6 7 8 9Polyunsaturated Omega Fatty Acids

• Omega-3 fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides

• Omega-6 fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils


1 2 3 4 5 6 7 8 9Polyunsaturated Omega Fatty Acids

• Omega-3 fatty acids decrease cholesterol, triglycerides, inflammation, blood clots, abnormal heart rhythms, high blood pressure

• Decrease risk of heart attack, stroke, Alzheimer’s, dementia, joint degeneration

• Sources of omega-3 fatty acids include fresh or frozen fish, flaxseeds, canola oil, walnuts, wheat germ, green leafy vegetables


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Fat content of selected foods


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Proteins• Build and repair tissue• Necessary for normal functioning• Help maintain normal body fluid balance• Source of energy (4 calories/gram) if

carbohydrate is insufficient• Sources are meats and alternatives, milk, and

other dairy products• Excess proteins can be converted to glucose or

fat, or excreted in urine


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Recommended Daily Protein Intake• In general, athletes do

not require a special diet or supplementation

• Even in strength training and body building, protein in excess of 20% of daily energy intake is not needed


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Caloric value of food (fuel nutrients)


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The American Diet• Academy of Sciences

created guidelines for a well-balanced diet

• The ranges allow for flexibility in planning diets for individual health and physical activity needs

• The source of fat calories is critical


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Nutrition Assignment

Keep a written log of everything you eat and drink for 1 typical day. Record how much you eat/drink.

Extra Credit: Keep a log of 2nd day too!



1. Six essential nutrients:

2. Carbohydrates:Complex & Simple

3. Fat:Saturated & UnsaturatedTransfatty AcidsOmega 3 & 6

4. Protein:



1. Vitamins:Antioxidants

2. Minerals:

3. Water:


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Vitamins• Organic nutrients essential for normal

metabolism, growth, and development

• Classified according to solubility– Fat soluble (A, D, E, and K)– Water soluble (B complex and C)

• Most vitamins must be obtained through diet


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Vitamin D• Research suggests vitamin D has anti-

cancer properties, decreases inflammation, strengthens the immune system, controls blood pressure, helps maintain muscular strength, may help deter diabetes and fight depression

• Required for calcium absorption


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Vitamin D• Good sources are

salmon, mackerel, tuna, sardines, fortified milk, yogurt, orange juice, and cereals


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Vitamin D• Sunshine is the best source

• UV rays lead to the production of vitamin D3 which is transformed by the liver and kidneys into vitamin D

• Strive for daily “safe sun” exposure, or 15 minutes of unprotected sun on the face, arms, hands between 10 a.m. and 4 p.m. a few times a week


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Antioxidants–Vitamin C–Vitamin E–Beta-carotene–Selenium

–Fight cancer & free radicals – block formation of tumors!

–Textbook: page 89 “Super Foods” (Fruits & Veggies)


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Top antioxidant foods• Fruits and

vegetables are the richest sources of antioxidants and phytonutrients


1 2 3 4 5 6 7 8 9Behavior Modification Planning:

“Super” Foods


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Calcium• RDA for calcium is

1,000-1,300 mg per day

• RDA can be met by a diet high in calcium-rich foods


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Water• The most important nutrient – involved in

every body process!

• About 60% of body weight

• Temperature regulation, lubricates joints, shock absorber


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Food Label with U.S. Recommended Daily Values


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Achieving a Balanced Diet• Eat a diet with ample fruits

and vegetables• Milk and milk products

(low-fat/nonfat) decrease low bone mass, provide potassium, vitamin D, protein, and may help manage weight

• Meats and beans group provides protein, B vitamins, vitamin E, iron, zinc, magnesium

• Avoid oils with trans fats and saturated fat


1 2 3 4 5 6 7 8 9Most fruits and vegetables contain large amounts of

cancer-preventing phytonutrients


1 2 3 4 5 6 7 8 9Behavior Modification Planning:

Guidelines for a Healthy Diet



1. Vitamins:Antioxidants

2. Minerals:

3. Water:


Nutrition Assignment

Go to www.mypyramidtracker.gov

Complete blue handout

Attach copies of reports

http://www.mypyramidtracker.gov/

Documents

Nutritious Breakfast