Nutrition

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Nutrition Macronutrients Micronutrients

• Topic 1

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Nutrition is it important?

• Leading cause of death in United States
• 1- Heart Disease
• 2 - Cancer
• 4 - Stroke
• 7 - Diabetes
• Number of deaths per year with a direct link to
  nutrition,
• Over1.3 million
• Many diseases effects can be reduced or
  completely abolished
• by practicing good nutrition.

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What is Nutrition?

• Nutrition is the process by which humans take in
  and use food in their bodies

Play/Work
EAT
Sleep
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The Basics

• Macronutrients and Micronutrients
• Macronutrients
• Protein, fat and carbohydrates
• Micronutrients
• All vitamins and minerals
• Fiber (form of Carbohydrate)
• Structural part of plants
• Water
• Essential to survival!

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Water

• Regulates body temperature
• Lubricates joints
• Flushes out waste products in the liver and
  kidneys
• Carries nutrients oxygen to cells
• Dissolves minerals nutrients to make
• them accessible to the body
• Protects organs
• Aids in prevention of constipation

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Fluid Facts

• Factors that influence fluid requirements
• Exercise
• Environment
• Illness health related conditions
• Pregnancy and breastfeeding
• When not enough fluid is consumed dehydration
  occurs!
• Constipation
• Falls
• Confusion
• Infections hospitalizations

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Macronutrients Protein

• Protein
• Builds and repairs muscles
• Makes hair and skin
• Fights against infections
• Supplies energy to the body
• Protein 25 daily calories
• Calories
• Sedentary men 1800 calories/day
• Sedentary women 1500 calories/day

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Macronutrients Carbohydrates

• Carbohydrates
• Provides energy for daily activities
• Helps mental function
• Needed for heart to beat, muscles to move and
  lungs to breathe
• Carbohydrates 50 daily calories
• Calories
• Sedentary men 1800 calories/day
• Sedentary women 1500 calories/day

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Macronutrients Fat

• Fat
• Provides insulation to the body
• Helps store fat-soluble vitamins
• Protects the heart, kidneys, and liver
• Supplies energy to the body
• Fat 30 daily calories
• Calories
• Sedentary men 1800 calories/day
• Sedentary women 1500 calories/day

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Fiber

• Soluble fiber (functions)
• Lowers blood cholesterol delays glucose
  absorption
• Insoluble fiber (functions)
• Accelerates intestinal transit time adds bulk

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How Many Macronutrients are in My Food?

• READ LABELS ?
• Calorie King (book or website)
• www.nutritiondata.com
• www.mypyramid.gov
• www.nal.usda.gov/fnic/foodcomp/search/

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Micronutrients small amounts

• Vitamins A, B, C, D, E and K
• Needed for healthy teeth and skin (vitamin A)
• Converts carbohydrates into energy (B1-thiamin)
• Maintenance of normal brain function (B-6
  pyridoxine)
• Minerals/Electrolytes Iron, zinc, calcium,
  potassium, magnesium, etc.
• Builds strong bones and teeth (calcium)
• Formation and repair of muscles (magnesium)
• Maintenance of blood sugar levels (chromium)

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Water Soluble Vitamins
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Fat Soluble Vitamins
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How Many Micronutrients are in My Food?

• Reading labels
• Reference books
• Internet resources such as
• www.mypyramid.gov and www.nal.usda.gov/fnic/food
  comp/search/

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How Many Micronutrients do I need?

• Individual to each person based on
• Sex
• Age
• Disease state
• Pregnant or lactating
• Dietary Reference Intakes
• www.fnic.nal.usda.gov

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Example of DRI Table
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Bringing it all Together

• Macro Micro are found together in most foods
• Balance of both makes a nutrient dense food
• Examples
• Banana- Carbohydrate and potassium
• Oatmeal- Carbohydrate, folate, and B vitamins
• Salmon- Protein, fat and vitamins D and E
• Avocado- Fat, B vitamins, vitamins E and K
• Broccoli- Carbohydrate, vitamin A and C
• Chocolate cake- Calories, carbohydrates, fat,
  sodium

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But I dont like calculations!?!

• Dietary Guidelines for Americans (DGA)
• 6 servings grains daily (make ½ whole grains)
• 3 servings of dairy daily
• Choose lean meats
• 5 fruits vegetables daily
• Less than 1/3 of calories from fat (30)
• Snacks Count Too!
• 12 each day
• 150 calories each
• Handout

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Techniques to use in the Real World

• Plate Method
• ½ of plate of foods with carbohydrate
• Rice, breads, pasta, fruits, vegetables etc
• ¼ of plate of foods with protein
• Salmon, beans etc
• ¼ of plate or less of foods with fat
• Dressings, sauces etc

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Snacks Count Too!

• Snacks should be included in your total
  carbohydrate, fat protein daily percentages
• 1 2 each day
• 150 calories each
• Examples
• Low fat yogurt and granola (1 cup)
• Air popped popcorn, unbuttered (2 cups)
• Apples and peanut butter

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Sample Menu

• Breakfast
• Hot Cereal w/ Blueberries
• Scrambled Egg
• Snack
• Apple Slices w/ Peanut Butter
• Lunch
• Turkey Sandwich on Wheat w/ LTO Mayo
• Grapes
• Snack
• Yogurt w/ Granola
• Dinner
• Salmon w/ Brown Rice and Green Beans
• Dessert
• Strawberries w/ Cool Whip

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Discussion
What about?
Can I still eat CAKE?
Do I have to eat broccoli??
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Reference Materials

• Mayo Clinic - http//www.mayoclinic.com/
• American Dietetic Association
  http//www.eatright.org/
• MyPyramid - http//www.mypyramid.gov/
• American Heart Association - http//www.heart.org/
  HEARTORG/
• American Diabetes Association -
  http//www.diabetes.org/
• Center for Science in the Public Interest -
  http//www.cspinet.org/
• National Institutes of Health
• http//www.nih.gov
• USDA National Nutrient Database for Standard
  Reference - http//www.nal.usda.gov/fnic/foodcomp/
  search/