Nutrition: Its all about balance

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Nutrition Its all about balance

• February 7, 2007
• Jennifer Glen, MS, RD

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Objectives

• To understand the basics of nutrition
  requirements
• To understand energy balance
• To understand how all foods fit into a healthy
  lifestyle

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Six classes of nutrients

• Carbohydrates
• Fat
• Protein
• Vitamins
• Minerals
• Water

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Carbohydrates

• Source of calories from sugars starches that
  fuel your muscle and brain
• Our primary energy source
• Readily stored in muscles for fuel
• Examples whole wheat bread, cereals, rice,
  pasta, fruits, sweets

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How much carbohydrate do we need?

• 50 - 60 of our diet should consist of
  carbohydrates fruits, veggies, breads, grains
• Foundation of every meal
• Good Carbs vs. Bad Carbsall fit, but most of
  diet should consist of the good or complex
  carbs

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Good vs. Bad

• Complex carbohydrates
• Whole grain bread
• Whole grain cereal
• Fruits
• Pasta
• Brown or wild rice
• Oatmeal
• bagels

• Simple carbohydrates
• Cake
• Candy
• Cookies
• White bread
• Overly sweetened cereal
• Soda
• juice

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Protein

• Protein in the diet is used to
• Build and repair muscle tissue
• Produce hormones
• Boost your immune system
• Replace blood cells
• Nourish hair and nails

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Protein need sources

• 15 - 20 of your diet should come from protein
• Sources
• Lean beef, chicken, turkey, fish, peanut butter,
  beans, tofu, cheese, nuts, eggs, dairy products

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Fat

• Fat in the diet
• Adds flavor to foods
• Helps transport fat soluble vitamins
• Provides the essential fatty acids that the body
  cant make
• Does not make you look fat

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Fat need sources

• 25 - 30 of the diet should consist of fat
• Sources
• Olive oil, canola oil, peanuts, walnuts, pecans,
  butter, dairy products, baked goods

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www.Mypyramid.gov
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Energyhow do we measure?

• Calorie a unit by which energy is measured the
  amount of heat necessary to raise the temperature
  of 1g of water 1C
• Food energy is measured in kilocalories,
  abbreviated kcalories or kcal
• When completely broken down in the body, a gram
  of
• - carbohydrate provides about 4 kcals
• - protein provides about 4 kcals
• - fat provides about 9 kcals
• - alcohol provides 7 kcals

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What is energy balance?

• Energy in (kcals) Energy out (activity)

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Positive/Negative energy balance

• energy In gt energy out Positive energy balance
• (weight gain)
• energy In lt energy out Negative energy balance
• (weight loss)

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Losing Weightis it just simple math?

• 1 pound of body weight 3,500 kcals
• Soto lose 1 pound/week, you need to cut out 500
  kcals/day.

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Where can you cut?

• Beverages?
• Condiments?
• Portion sizes?
• What are some other ideas??
• Read labels and decide whats worth the calories!

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Where is the added sugar?

• Recommended range 6-18 teaspoons/day
• 2 medium cookies 1 teaspoon
• ½ C canned fruit 2 teaspoons
• Flavored yogurt 5-7 teaspoons
• Fruit pie (1 slice) 6 teaspoons
• Chocolate shake (10 oz) 9 teaspoons
• Soda (12 oz) 9 teaspoons
• Fruit drink (12 oz) 12 teaspoons

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Where is the added fat?

• Recommended range 53 93 grams/day
• A bologna sandwich with 2 slices of bologna, 2
  slices of cheese and 2 tsp of mayo adds up to
  about 36 grams of fat
• A similar sandwich with lean beef, lettuce,
  tomato and lowfat mayo, served with a cup of skim
  milk has about 6 grams of fat

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Portion Distortion

• How have portion sizes changed over the last 20
  years?
• How well do you know your calories?

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Bagel
20 years ago
Today
140 Calories 3 diameter
350 Calories 6 diameter
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Turkey Sandwich
20 years ago
Today
320 Calories
820 Calories
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Coffee
20 years ago
Today
8 ounces 45 calories
16 ounces 355 calories
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Chicken Caesar Salad
20 years ago
Today
390 Calories 1 ½ Cups
790 Calories 3 ½ Cups
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Popcorn
20 years ago
Today
270 Calories 5 Cups
630 Calories 11 Cups
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The bottom line

• Eat a variety of foods everyday from all the food
  groupsall foods can fit!
• Exercise regularlyget moving today!
• Limit sedentary time (watching TV, playing on the
  computer, etc).