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NUTRITIONGOOD FOODGOOD HEALTH

NUTRITIONAL REQUIREMENTS:Components of Healthy Nutrition45 Essential Nutrients are needed for ahealthy body! PROTEINS! FATS! CARBS! VITAMINS & MINERALS! WATER

DAILY CALORIC INTAKE!!Depends on age and activityAverage Daily Caloric Intake 2000 calories!Daily Caloric Intake from Calories! PROTEIN: 30%! FAT: 30%! CARBS: 40%! WATER: Male – 3 Liters; Female – 2 Liters! MINERALS: Iron, Calcium, Magnesium & K ! VITAMINS: A, D, E, K – Fat Soluble–Vitamin C 8 B complex (Thiamin, Niacin, Riboflavin,B6, FOLATE, B12, Biotin, Pantolhenic – Water Soluble

PROTEINSForm muscle, bone, blood, enzymes, hormones andcell membrane.! Provide energy, growth and body functionsComplete Proteins – supply all essential amino acids! Meat! Fish! Poultry – chicken, turkey, duck! Eggs – egg white! Milk! Cheese! Soy! Whey – most complete protein!

INCOMPLETE PROTEINSSupply on some of the essential amino acids! Come mainly from plants! Two vegetables can form a complete proteinExamples:! Beans & rice! Pinto & Kidney beans! Wheat bread & peanut butterRecommended amount: 10 grams for every 30pounds! 120lb woman 40g200lb man 70g!

GOOD FATS CONT.A. OMEGA – 3 FATTY ACIDSFISH & FISH OIL! Salmon (Wild)! Tuna! Trout! Mackerel! Herring! Sardines & AnchoviesPLANTS! Green, leafy vegetables: Kale, Spinach! Walnuts! Flax Seed & Flaxseed Oils! Canola Oil!

FATS or LIPIDS!Most concentrated source of energy–Stores energy and provides insulation & supportfor body organs–2 Fats are a must: linoleic and alpha linoleic acidGOOD FATS:1.Monounsaturated Fatty Acids! Avocados! RAW Nuts esp walnuts & almonds! Olives! Canola Oil! Olive Oil! PeanutsDO NOT HEAT THE OILS2. Polyunsaturated Oil

BAD FATS1. Saturated Fats: Come form animal products! Red Meats (hamburger, steak, roast)! Whole Milk! Cheese! Processed Meats (hot dogs, lunch meat)! Palm & Coconut Oil2. Hydrogenated Fats:! A process which turns good fat into bad fatthrough heating

BAD FATS CONT.Trans Fats – VERY BAD! Through hydrogenation, unsaturated fatty acids areturned into trans fats! Most common– Very crispy french fries (McDonalds)– Potato chips– Fried chicken– Stick margarine– Pot Pies– Doughnuts! Trans fats have a double negative effect on the lipidprofile.! It raises LDL and lowers HDL

LIPID PROFILE1.Total Cholesterol – a substance found in the blood cells,needed for synthesis of cell membranes. In excessamounts, adheres to the blood vessel causing narrowingand plaque buildup.!2. HDL – Good Cholesterol (High Density Lipids)– the “good” cholesterol which prevents the buildup ofplaque thus protecting the heart against disease.!3. LDL – Bad Cholesterol (Low Density Lipids)– Blood fat that transports cholesterol to organs and tissues.In excess amounts it attaches to the arterial wall causingnarrowing and plaques!4. Triglycerides – Most fats in the body are in the form oftriglycerides. Composed of one glycerol molecule and 3

HOW TO IMPROVE LIPIDPROFILE1.2.3.4.5.6.Eat healthy foodsLIMIT carbohydratesEat “good” fates frommonounsaturated & polyunsaturatedcategoriesAvoid saturated and trans fatsHDL can be increased throughexerciseMedications are available if levelsremain high

RECOMMENDED AMOUNT OFDAILY FAT30 % of total calories! 3-4 teaspoons of oil i.e. olive oil!Cholesterol: Less than 300mg/dayFoods high in cholesterol! Eggs (yolk)! Dairy fat – whole milk, cheese, butter! Liver! Shellfish (shrimp, lobster)! Mayonnaise

CARBOHYDRATES (CARBS) –The Ideal Source of EnergySupplies immediate energy to body cells2 Types of Carbohydrates! Complex – maintain a steady blood sugar!–––!In Between––!VegetablesBeansWhole GrainsFruitsMilkSimple Carbs – add pounds, cause unstable bloodsugar, rot teeth, taste good, very addicting–Sugar of ANY KIND: white, brown, processed, rawhoney, molasses, fruit juice

% g18.6g13.1g130g130g2000mg1600mg

Glycemic Index and GlycemicResponse!!Insulin and glucose levelsQuick rise in glucose and insulin levels high glycemic index–––Eating high glycemic index foods may increaseappetite: sugar, soft drinks, doughnuts, coffee“specialty” drinks, cupcakesIncreases the risk of diabetes and heart diseaseUnrefined grains, fruits, vegetables and legumeshave relatively low glycemic index – EAT ALL YOUWANT!!!

WATER!!!!!Composed of about 50-60% waterCan live up to 50 days without food but onlya few days without waterWater and other beverages make up 80-90%of your daily water intakeMen – 3.7 total liters of water with 3.0 liters(13 cups) coming from beveragesWomen – 2.7 total liters of water with 2.2 (9cups) coming from beverages

VITAMINS!!Organic (carbon-containing) substancesrequired in small amouns to promote specificchemical reactions (catalyst) within a livingcellThirteen vitamins:––!Four Fat Soluble: A, D, E, and KNine Water Soluble: C and 8 B-complex vitamins.(Thiamin (B1), Riboflavin (B2), Niacin (B3),Pyridoxine (B6), Folate, B-12, Biotine andPantothenic acidSources:–Human body does not manufacture most vitamins.Abundant in fruits, vegetables and grains

MINERALS!!!Inorganic compoundsHelps to regulate body functions, aidin growth, maintenance of bodytissues, and a catalyst for energyrelease17 essential minerals–Major minerals – 100 milligrams or more!–Calcium, phosphorous, magnesium, sodium,sulfur, potassium, and chlorideTrace minerals – minute amounts!Cobalt, copper, fluoride, iodide, iron,manganese, molybdenum, selenium, and zinc

OTHER SUBSTANCES INFOOD!Free radicals in the environment suchas pollution – cigarette smoking,exhaust fumes and some drugs candamage cell membranes and mutategenes

ANTIOXIDANTSFoods high in antioxidants! Can help protect the body from the damage caused by free radicals! These foods can repair the cells! TYPES: Carotenoids found in yellow, orange and deep green vegetables!TOP Antioxidants:– Blackberries– Walnuts– Strawberries– Artichokes– Cranberries– Brewed coffee– Raspberries– Pecans– Blueberries– Cloves– Grape juice– Unsweetened baking chocolate– Sour cherries– Red wine– Bressel sprouts

PHYTO CHEMICALS!!!Soy – lowers cholesterolGarlic and onions boost cancerfighting immune cellsCruciferous vegetables such ascabbage, broccoli and cauliflowerprotect against cancer

Recommendations for NutritionalSuccess according to NurseCarole!!Protein – eat all you wantCarbs – eat all the COMPLEX carbsyou want–!Fats – eat moderately from “good” fats–!AVOID ALL SUGAR! Never drink a drinkcontaining sugarAVOID ALL FRIED FOODWater – have all you want

HEALTHY SHOPPING–BuyMeats – Look at fat contentsyrup)–Leave-Items in a can (w/& buy when packaged-Items in a box (w/ sugarorpreservatives-Items in a bag (w/Fresh vegetablessugar,trans fats, additives)– Fresh fru– cookiesBread & Rice – whole grainfruitRaw nutsbreakfast junk-Ice cream, pop/sickles-Pop tarts and

SERVING SIZES!!!Grains – 1 slice of bread, 1 smallmuffin (2.5 diameter), 1 cup ready-toeat cereal flakesVegetables – 1 cup raw leafyvegetables, ½ cup cooked or rawvegetables, ½ cup of vegetable juiceFruit – ½ cup fresh, canned or frozenfruit, ½ cup 100% fruit juice, 1 smallwhole fruit, ¼ cup dried fruit, ¾ cupfruit juice

SERVING SIZES CONT.!!!!Milk/Dairy – I cup milk or yogurt, ½cup ricotta cheese, 1.5 oz naturalcheese, 2 oz. processed cheeseMeat and Beans – 1 ounce cookedlean meat, ¼ cup cooked dry beans ortofu, 1 egg, 1 tablespoon peanutbutter, ½ ounce nuts or seedsOilsDiscretionary calories, solid fatsand added sugars

egetarians-Lacto-ovo-vegetarians-Partial vegetarians-Pescovegetarians-SemivegetariansA food plan for-Vitamin B-12-Vitamin D-Calcium-Iron-Zinc

FOOD SAFETY!!Food-borne disease affect 76 millionAmericans each yearBe careful Milk productsFresh fruits and vegetables

KEY MESSAGES OF MYPYRAMID!!!!!!!Remind consumers to make healthyfood choicesPersonalizationDaily physical activityModerationProportionalityVarietyGradual improvement

DIETARY CHALLENGES FORSPECIAL POPULATION GROUPS!!!!!Children and teenagersCollege studentsOlder adultsAthletesPeople with special health concerns

PERSONAL PLAN: MAKINGINFORMED CHOICES ABOUTFOOD!!!!!!!Reading food labelsReading dietary supplement labelsEvaluating functional foodsOrganic foodsAdditives in foodsFood IrradiationGenetically Modified (GM) Foods

PROTECTING YOURSELFAGAINST FOOD-BORNE ILLNESS!Causes of food-borne illnesses––––––––!!!Campylobacter jejuniSalmonellaShigellaEscherichia coli (E-coli)Listeria monocytogenesStaphylococcusClostridium botulinumNorovirusPreventing and treating food-borne illnessesEnvironmental contaminants and organic foodsFood allergies

FOOD ALLERGIES AND FOODINTOLERANCES!Food allergies––––Reaction of the body’s immune systemAffect 2% of the adult population4-6% of infants90% of food allergies!!Cow’s milk, eggs, peanuts, tree nuts, soy,wheat, fish, and shellfishFood intolerances

Best Foods to Eat-Drink!!!!!!!!36 !Salmon-WildRaw nutsOlive oilAvocadosKaleQuinoiaWild riceGreen teaWater

Worst foods to eat!Juice!!Sugar!!Sodas!!Margarine!37 ! White/wheat bread

Reading a Label:!!!!!!!!!39!!What is the name of the product?What ingredients are in the productWhat is the main ingredient?How many servings are in the container?How many calories are in the container?How many calories are in each serving?What percent of FAT calories is in eachserving?How much sodium is in each serving?What type of sugar is in the product?What are the preservatives?

Which is healthier?40

Which is healthier?41

Orange Juice vs. OrangeDrink!42Infwn’WJUA;ESLK

McDonalds Burgers

McDonalds French Fries

McDonalds Salads

McDonalds Breakfast

McDonalds Drinks/Shakes/IcedCoffee

Starbucks Frappaccinos

Starbucks

Jack in the Box

Jack in the Box

Jack in the Box

Jack in the Box

Jack in the Box

HOW TO READ NUTRITIONLABELS

NUTRITION LABELS CONT.

NUTRITIONAL LABELS CONT.

NUTRITIONAL LABELS CONT.

!!60Reading the labelLays Classic Potato Chip!Ingredients: Potatoes,sunflower oil, salt.!Nutritional facts:– Serving size 1 oz– Servings per container 3– Calories 120 per serving;– Calories from fat 60 per serving– Cholesterol 0%– Sodium 200mg– Total Carbohydrate 21g! Dietary fiber 2g! Protein 2g

Most concentrated source of energy . Hydrogenated Fats: ! A process which turns good fat into bad fat through heating. BAD FATS CONT. Trans Fats – VERY BAD ! Through hydrogenation, unsaturated fatty acids are turned into trans fats ! Most common – Very crispy french fries (McDonalds) – Potato chips – Fried chicken – Stick margarine – Pot Pies – Doughnuts ! Trans fats have a .