Nutrition Basics

1
Nutrition Basics
2
What is Nutrition?

• Nutrition is the study of food, including
• How food nourishes our bodies
• How food influences our health
• Nutrition is a relatively new discipline of
  science.

3
Why is Nutrition Important?

• Nutrition can prevent disease.
• Nutrient deficiency diseases scurvy, goiter,
  rickets
• Diseases influenced by nutrition chronic
  diseases such as heart disease
• Diseases in which nutrition plays a role
  osteoarthritis, osteoporosis.

4
Why is Nutrition Important?

• Obesity is a growing problem.

5
(No Transcript)
6
Why is Nutrition Important?

• Good nutrition has become a national goal.
• Goals of Healthy People 2010
• Increase quality and years of healthy life
• Eliminate health disparities

7
Nutrition Basics
8
What Are Nutrients?

• Nutrients are the chemicals in foods that are
  critical to human growth and function.
• Nutrients are essential, i.e. we must eat them
  from food because they are not produced in large
  enough amounts (or at all) in body for good
  health.

9
6 Types of Nutrients

• Carbohydrates
• Fats and Oils
• Proteins
• Vitamins
• Minerals
• Water

10
Nutrient Categories

• Macronutrients nutrients required in relatively
  large amounts.
• Provide energy to our bodies
• Carbohydrates, fats and oils, proteins
• Micronutrients nutrients required in smaller
  amounts.
• Vitamins and minerals

11
Energy From Nutrients

• We measure energy in kilocalories (kcal).
• Kilocalorie amount of energy required to raise
  the temperature of 1g of water by 1oC.
• On food labels, calorie actually refers to
  kilocalories.

12
Carbohydrates

• Primary source of fuel for the body, especially
  for the brain.
• Provide 4 kcal per gram.
• Carbohydrates are found in grains (wheat, rice),
  vegetables, fruits, and legumes.

13
Fats and Oils

• Fats and oils are composed of lipids, molecules
  that are insoluble in water.
• Provide 9 kcal per gram.
• An important energy source during rest or low
  intensity exercise.
• Found in butter, margarine, vegetable oils,
  animal fat.

14
Proteins

• Proteins are chains of amino acids.
• Proteins can supply 4 kcal of energy per gram,
  but are not a primary energy source.
• Proteins are an important source of nitrogen

15
Proteins

• Proteins are important for
• Building cells and tissues
• Maintaining bones
• Repairing damage
• Regulating metabolism
• Protein sources include meats, dairy products,
  seeds, nuts, and legumes.

16
Vitamins

• Vitamins organic molecules that assist in
  regulating body processes.
• Vitamins are micronutrients that do not supply
  energy to our bodies.
• Fat-soluble vitamins
• Water-soluble vitamins

17
Vitamins

• Fat-soluble vitamins
• Vitamins A, D, E and K
• Dissolve easily in fats and oils
• Fat-soluble vitamins can be stored in the body.

18
Vitamins

• Water-soluble vitamins
• Vitamin C and the B vitamins
• Remain dissolved in water
• Excess water-soluble vitamins are eliminated by
  the kidneys and cannot be stored in our bodies.

19
Minerals

• Minerals inorganic substances required for body
  processes.
• Minerals include sodium, calcium, iron,
  potassium, and magnesium.
• Minerals have many different functions such as
  fluid regulation, bone structure, muscle
  movement, and nerve functioning.

20
Water

• Water is a critical nutrient for health and
  survival.
• Water is involved in many body processes
• fluid balance nutrient transport
• nerve impulses removal of wastes
• muscle contractions chemical reactions
• and many, many more

21
Designing A Healthful Diet

• Now that we know about nutrients, its time to
  look at how to examine a healthful diet. The
  tools for designing a healthful diet may include
• Food Labels
• Dietary Guidelines
• MyPyramid the Food Guide Pyramid
• MyPlate

22
Food Labels

• The FDA requires food labels on most products.
  These labels must include
• A statement of identity
• Net contents of the package
• Ingredients list
• Manufacturers name and address
• Nutrition information
• (Nutrition Facts Panel)

23
Nutrition Facts Panel

• The Nutrition Facts Panel contains the nutrition
  information required by the FDA.
• This information can be used in planning a
  healthful diet. How does a food fit into a
  healthful diet?

24
(No Transcript)
25
Nutrition Facts Panel - 1

• Serving size and servings per container
• Serving sizes may be used to plan appropriate
  amounts of food.
• Standardized serving sizes allow for
  comparisons among similar products.

26
(No Transcript)
27
Nutrition Facts Panel - 2

• Calories per serving and calories from fat per
  serving
• This information can be used to determine if a
  product is relatively high in fat.

28
(No Transcript)
29
Nutrition Facts Panel - 3

• List of nutrients
• Fat (Total and Saturated)
• Cholesterol
• Sodium
• Carbohydrates
• Protein
• Some key vitamins and minerals

30
(No Transcript)
31
Nutrition Facts Panel - 4

• Percent Daily Values (DV)
• Describes how much a serving of food contributes
  to your total intake of a nutrient.
• Is based on a diet of 2,000 calories per day.
• Can be used to determine if a product is low or
  high in a particular nutrient
• lt 5 low and gt 20 high

32
(No Transcript)
33
Nutrition Facts Panel General - 5

• Contains general dietary advice for all people
• Must be present on all food labels
• Also compares a 2,000 calorie diet with a 2,500
  calorie diet.

34
Dietary Guidelines

• Dietary Guidelines for Americans 2010
• General advice for nutrition and health from
• US Department of Health and Social Services
• US Department of Agriculture
• Revised every 5 years.
• Emphasize good food choices and physical
  activity.

35
Dietary Guidelines 2010

• Enjoy your food, but eat less.
• Avoid oversized portions.
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1) milk.
• Compare sodium in foods like soup, bread, and
  frozen meals and choose the foods with lower
  numbers.
• Drink water instead of sugary drinks.
• Complement healthful food choices with increased
  physical activity.

36
My Pyramid -- Outdated
37
My Plate Current Logo
38
Food Groups

• Fruits
• Vegetables
• Grains
• Proteins
• Dairy

39
Fruits

• Any fruit or 100 fruit juice counts as part of
  the Fruit Group
• Fruits may be fresh, canned, frozen, dried,
  whole, cut-up or pureed.
• Key Consumer Message Make half your plate
  fruits and vegetables!

40
Health Benefits of Fruit

• As part of a healthy diet fruit may reduce risk
  for heart disease, protect against certain types
  of cancers, reduce the risk of obesity and reduce
  the risk of type 2 diabetes.

41
Nutrients In Fruit

• Most fruits are naturally low in fat, sodium and
  calories.
• None have cholesterol.
• Fruits are sources of many essential nutrients
  including potassium dietary fiber, vitamin C,
  and folate.

42
Vegetables

• Any vegetable of 100 vegetable juice counts as a
  member of the Vegetable Group.
• Vegetables may be raw or cooked fresh, frozen,
  canned, or dried/dehydrated and may be whole,
  cut-up, or mashed.
• Key Consumer Message Make half of your plate
  fruits and vegetables!

43
Health Benefits of Vegetables

• As part of an overall healthy diet, vegetables
  may reduce the risk for heart disease, protect
  against certain types of cancers and may reduce
  the risk of obesity and the risk of type 2
  diabetes.

44
Nutrients in Vegetables

• Most vegetables are naturally low in fat and
  calories.
• None have cholesterol.
• BUT SAUCES OR SEASONINGS MAY ADD FAT, CALORIES OR
  CHOLESTEROL!!!!
• Vegetables may provide dietary fiber, potassium,
  Vitamin A, Vitamin C and potassium.

45
Grains

• Any food made from wheat, rice, oats, cornmeal,
  barley or another cereal grain is a grain
  product.
• Bread, pasta, oatmeal, breakfast cereals,
  tortillas, and grits are examples of grain
  products.
• Grains are divided into 2 subgroups Whole
  Grains and Refined Grains.
• Key Consumer Message Make at least half of your
  grains whole grains!

46
Whole Grains

• Contain the entire grain kernel the bran, germ,
  and endosperm.
• Examples include whole-wheat flour bulgur
  (cracked wheat) oatmeal whole cornmeal brown
  rice.

47
Refined Grains

• Refined grains have been milled. This is a
  process that removes the bran and the germ. This
  is done to give grains a finer texture and
  improve their shelf life, but it also removes
  dietary fiber, iron, and many B vitamins.
• Examples of refined grains are white flour
  de-germed cornmeal white bread white rice.
• Most refined grains are enriched that is,
  certain B vitamins and iron are added back after
  processing, but fiber is not added back.

48
Health Benefits of Grains

• Eating grains, especially whole grains as part of
  a healthy diet may reduce the risk of some
  chronic diseases heart disease, obesity neural
  tube defects during fetal development.

49
Nutrients in Grains

• Dietary fiber (especially in whole grains)
• B vitamins
• Minerals iron, magnesium and selenium

50
Proteins

• All foods made from meat, poultry, seafood, beans
  and peas, eggs, processed soy products, nuts and
  seeds are part of the Protein Foods Group.
  (Beans and peas are also part of the Vegetable
  Group.)
• Select a variety of protein foods including at
  least 8 ounces of cooked seafood per week.
• Key Consumer Message Meat and poultry choices
  should be lean or low-fat.

51
Health Benefits of Proteins

• Proteins serve as the building blocks for
  bones, muscles, cartilage, skin, blood, enzymes,
  hormones and vitamins.
• Proteins provide calories (energy).
• The nutrients in proteins serve a variety of
  functions in the body they help release energy
  carry oxygen in the blood help build tissues
  and many more.

52
Nutrients in Proteins

• Meats, poultry, fish, dry beans and peas, eggs,
  nuts and seeds supply many nutrients protein, B
  vitamins, vitamin E, iron, zinc, and magnesium.
• Omege-3 fatty acids which are found in seafood
  may help reduce the risk for heart disease.

53
Dairy

• All fluid milk products and many foods made from
  milk are part of this good group.
• Key Consumer message Switch to fat-free or
  low-fat (1) milk.

54
Health Benefits of Dairy Products

• Eating/drinking dairy products is linked to
  improved bone health especially during
  childhood and adolescence.
• Eating/drinking dairy products may also reduce
  the risk of some diseases (osteoporosis heart
  disease type 2 diabetes).

55
Nutrients in Dairy Products

• Calcium (bones, teeth)
• Potassium (maintaining healthy blood pressure)
• Vitamin D (helps to maintain proper levels of
  calcium and phosphorous.
• In low-fat or non-fat form, provide little or no
  fat.

56
Oils

• Oils are fats that are liquid at room
  temperature. Although oils are NOT a food group,
  they do provide essential nutrients.
• Examples of oils are canola oil corn oil
  cottonseed oil olive oil safflower oil.
• Some foods are naturally high in oils nuts
  olives some fish avocados.
• Only small amounts of oils are recommended.

57
Health Benefits of Oils

• Increasing energy and stamina
• Improving brain function
• Speeding up recovery and healing processes.
• Assisting in many body processes.

58
Nutrients in Oils

• Essential fatty acids
• Vitamin E.

59
A Healthful Diet

• A healthful diet is...
• Adequate
• Varied
• Balanced
• Moderate

60
A Healthful Diet is Adequate

• An adequate diet provides enough energy,
  nutrients, fiber, and vitamins to support a
  persons health.
• A diet adequate in many nutrients can still be
  inadequate in a few nutrients.

61
A Healthful Diet is Varied

• Variety refers to eating many different types of
  foods each day.
• A healthful diet is not based on only one or a
  few types of foods.

62
A Healthful Diet is Balanced

• A balanced diet contains the right combinations
  of foods to provide the proper balance of
  nutrients.

63
A Healthful Diet is Moderate

• Another key to a healthful diet is moderation.
• A healthful diet contains the right amounts of
  foods for maintaining proper weight neither too
  much nor too little food.