NUTRITION Definition of a calorie A unit of

NUTRITION • Definition of a calorie • A unit of measurement for energy • Metabolism • The rate at which calories are burned • Sources of calories • Carbohydrates • Fats • Protein

METABOLISM • The rate at which calories are burned. • Basal Metabolic Rate BMR

Six Nutrients • • • Carbohydrates Fats Proteins Vitamins Minerals Water

9 8 7 6 5 Calories / gram 4 3 2 1 0 Carbs Fat Protein

CARBOHYDRATES • Carbohydrates are the • • body’s preferred source of energy. Simple and Complex 45 -65% of daily calories should come from carbohydrates, most of which should be complex Protein 15% Fat 30% Carbs 55% Carbs Fat Protein

Simple Carbohydrates • • Sucrose (table sugar) Fructose (Fruit) Lactose (Milk) Maltose (Grain) • Simple carbohydrates are like putting paper on a fire

Sources of Carbohydrates • Simple – Natural sugars • Fruits, veggies, milk, etc – Processed sugars • Table sugar, molasses, syrups, etc. • Complex – Pasta – Seeds – Legumes • Peas, beans, & potatoes – Vegetables – Fruits – Fiber ** Complex carbohydrates are like putting kindling on a fire

Benefits of FIBER -tough, stringy part of vegetables, fruits, and grains • Cannot be digested • Helps move waste through digestive • • • system Helps prevent constipation, appendicitis, and other intestinal problems Helps prevent various types of cancer Bulky foods; feeling of fullness, longer to chew

SOURCES OF FIBER • • Fruits and vegetables (especially the skin) Pasta Beans Brown rice Oatmeal Popcorn Corn tortillas 25 – 35 Grams per day

Total fiber (grams)* 8. 0 Fruits Serving size Raspberries 1 cup Pear, with skin 1 medium 5. 5 Apple, with skin 1 medium 4. 4 Banana 1 medium 3. 1 Orange 1 medium 3. 1 Strawberries (halves) 1 cup 3. 0 Figs, dried 2 medium 1. 6 Raisins 1 ounce (60 raisins) 1. 0

Grains, cereal & pasta Total fiber Serving size (grams)* Spaghetti, whole-wheat, cooked 1 cup 6. 3 Barley, pearled, cooked 1 cup 6. 0 Bran flakes 3/4 cup 5. 3 Oat bran muffin 1 medium 5. 2 Oatmeal, instant, cooked 1 cup 4. 0 Popcorn, air-popped 3 cups 3. 5 Brown rice, cooked 1 cup 3. 5 Bread, rye 1 slice 1. 9 Bread, whole-wheat or multigrain 1 slice 1. 9

Split peas, cooked 1 cup Total fiber (grams)* 16. 3 Lentils, cooked 1 cup 15. 6 Black beans, cooked 1 cup 15. 0 Legumes, nuts and seeds Serving size Lima beans, cooked 1 cup Baked beans, vegetarian, canned, 1 cup cooked Sunflower seed kernels 1/4 cup 13. 2 10. 4 3. 9 Almonds 1 ounce (23 nuts) 3. 5 Pistachio nuts 1 ounce (49 nuts) 2. 9 Pecans 1 ounce (19 halves) 2. 7

Total fiber (grams)* Vegetables Serving size Artichoke, cooked 1 medium 10. 3 Green peas, cooked 1 cup 8. 8 Broccoli, boiled 1 cup 5. 1 Turnip greens, boiled 1 cup 5. 0 Brussels sprouts, cooked 1 cup 4. 1 Sweet corn, cooked 1 cup 4. 0 Potato, with skin, baked 1 small 3. 0 Tomato paste 1/4 cup 2. 7 Carrot, raw 1 medium 1. 7

Agree or Disagree • Fat tastes good. • Being obese is worse than being overweight. • If we don’t eat fat, we won’t get fat.

FATS -Scientific name is lipid: fatty substance that does not dissolve in water • Saturated – Mainly animal sources – Solid or semisolid at room temperature • Unsaturated – Mainly vegetable sources – Liquid or oil at room temperature *** < 30 % of your calories should come from fat

Protein 15% Fat 30% Carbs 55%

Sources of Fat • Visible fat – Butter, margarine, vegetable oil, fat layer on meat and poultry • Hidden fats – Marbled in meat, chocolate, seeds, egg yolk, ice cream, cheese, cream soups, doughnuts • Food preparation – Frying and cooking with sauces

Roles of Fat • Absorb and transport fat-soluble vitamins • • • A, D, E, & K Maintains the health of skin & hair Adds flavor Protects vital organs Insulates your body Form of stored energy Helps to satisfy hunger

Trans Fats • Formed by a process called hydrogenation – Basically taking unsaturated fat and making it saturated – Causes the oil to harden • Initially created to increase shelf life of many common food items – Cookies, crackers, & other baked goods • Usually less expensive than using saturated animal fats • What to beware of – partially hydrogenated

PROTEINS • Vital part of every cell – Muscle, bone, teeth, skin, & blood all contain protein – “life could not exist” • Made of amino acids – – – • 20 different amino acids Your body can make 11 of the 20 “Essential amino acids” are the 9 your body cannot make • You must get them through your diet 10 -15 % of calories should come from protein

Protein 15% Fat 30% Carbs 55%

Roles of Protein • To build and maintain all body tissues • To regulate many body processes • • (hormones) To identify and destroy bacteria and viruses (antibodies) Source of energy, however this takes away from its intended roles

Sources of Protein • Animal sources – – – – Fish Beef Poultry Eggs Milk Cheese Yogurt • Complete proteins because they contain the essential amino acids • Plant sources – – Legumes Seeds Nuts Grains • Incomplete proteins because no single plant protein has all the essential amino acids in adequate amount – Exception = SOY

Vitamins • Water Soluble – Dissolve in water & easily pass into the bloodstream during digestion – Body doesn’t store – Excess removed by the kidneys and passed in urine • Fat Soluble – Stored in body fat for later use – Could become toxic, although it is rare – Seldom needed as a supplement – A, D, E, K

Minerals ** Elements in food used by the body • Magnesium – Muscle and nerve function – Aids energy production • Calcium – Promotes bone health – Reduces risk of osteoporosis – Ages of 10 -20 key to building bone mass

WATER • Moves food through digestive system • Helps digest carbs & protein • Transports nutrients and removes wastes • Aids in storing and releasing heat • Helps to cool the body through perspiration • Cushions eyes, brain, & spinal cord • Lubricates joints

WATER cont. • Aids other chemical reactions in the body • 20% of intake comes from food • If you wait until thirsty, you’re already dehydrated • Caffeine is a diuretic – makes you pee!