Transcript Slide 1
Diet & Nutrition You really are what you eat! Essential Nutrients Most of us really enjoy talking about and eating food… but do you know what you are eating??? Carbohydrates • Carbohydrates are the major source of human energy. • Commonly called starches or sugars • Mainly produced by plants, are easily digested, grow well in moist climates, and keep well without refrigeration. • Made of carbon, hydrogen and oxygen. Sources of Carbohydrates • Breads • Peas • Cereals • Beans • Noodles or Pasta • Grains • Crackers • Fruits • Potatoes • Sugar • Corn • Syrup • Bran • Whole grain cereals Lipids (fats) • Lipids are found in foods and in the human body. • Common types found in both include: triglycerides, phospholipids, and sterols (cholesterol). • Help to maintain body temperature, cushion organs and bones, aid in absorption of fat-soluble vitamins, provide flavor to meals. Sources of Lipids (fats) • Butter • Fatty meats • Margarine • Cheeses • Oils • Egg yolk • Cream Cholesterol • Used in the production of bile acids, steroid hormones, and vitamin D • Common sources are egg yolk, fatty meats, shellfish, butter, cream, cheese, whole milk, and organ meats (such as liver & kidney) Cholesterol Cont’d • Cholesterol is transported to blood by lipoproteins. • HDL (high density lipoprotein) is the “good” type of lipoprotein. • LDL (low density lipoprotein) is the “bad” type of lipoprotein that causes plaque buildup and can lead to atherosclerosis. Proteins • Essential for building and repairing tissue, regulating body functions, and providing energy and heat. • Made up of 22 amino acids. Nine of them are essential to life. • The nine essential proteins can be found in animal foods such as meat, fish, milk, cheese and eggs. Proteins • Proteins that contain the remaining 13 amino acids can be found in vegetable foods such as cereal, soybeans, dry beans, peas, corn and nuts. Vitamins • Organic compounds that are essential to life. • Important to metabolism, tissue building, and regulation of body processes. • Only a small amount of vitamins are required and a well-balanced diet usually provides all the required vitamins. Minerals • Non-living (inorganic) elements found in all body tissues. • They regulate body fluids, assist in various body functions, contribute to growth, and aid in building tissues. • Examples of minerals include: iron, calcium, sodium, potassium, chloride Water • Found in all body tissues. • Essential for digestion of food, makes up most of blood plasma, helps tissues absorb nutrients, and helps move waste material through the body. • The average person should 6-8 glasses of water a day. drink Terms Associated with Nutrition Digestion – process of breaking down food into smaller parts, changing the food chemically, and moving food through the digestive system. Absorption – process where blood or lymph capillaries pick up the digested nutrients and are carried to every cell in the body. Metabolism – nutrients are used by the cells for building tissue, providing energy, and regulating body functions. Food Energy • When the body metabolizes nutrients to produce energy, heat is released. • The amount of heat produced during metabolism is measured in kilocalories (kcals) or just “calories”. • Some foods have more calories than others…. For example, carbohydrates have 4 calories per gram where fat has 9 calories per gram. Calories & Weight Control • One pound of body fat = 3,500 calories. To lose weight, you would need to reduce calorie intake, increase exercise to burn extra calories, or both • If you wanted to lose one pound, reduce calories by 500 a day X 7 days = 1 pound. • Your turn… you want to lose 5 pounds in 4 weeks before spring break. How many calories do you need to reduce per day? Weight Loss Energy intake must equal energy expended if a constant body weight is to be maintained. Energy needs depend on lifestyle Maintaining Good Nutrition • A simple guide for planning healthy meals is the USDA Food Guide which classifies foods into 5 major food groups: 1. 2. 3. 4. breads, cereals and grains vegetables fruits meat, poultry, fish & protein alternatives as well as milk, cheese and yogurt 5. fats, oils and sweets. USDA Nutrition Recommendations • • • • • • • Eat a variety of foods. Choose foods from the five major food groups each day. Maintain or improve your weight Choose a diet low in fat, saturated fat and cholesterol Choose a diet with plenty of grain products, vegetables, and fruits Use sugars in moderation. Limit cookies, candy, cake, and soft drinks. Use salt and sodium in moderation. If alcohol is consumed, use in moderation. DIET & HEALTH RECOMMENDATIONS Limit alcohol to less than one ounce a day. Salt intake should be less than 6 grams a day. Maintain adequate calcium intake. Avoid dietary supplements in excess of RDA’s in a given day. Maintain an optimum intake of fluoride. CONSEQUENCES OF NOT MEETING REQUIREMENTS Childhood obesity is a national epidemic, Poor diet is likely to result in earlier onset and increased incidence of disease The percentage of young people who are overweight has more than doubled in the past 30 years Unhealthy eating and physical inactivity are causes of obesity and chronic disease, resulting in at least 300,000 deaths each year Poor nutrition associated with heart disease, stroke, cancer, and diabetes now costs $71 billion a year MOST U.S. CHILDREN ARE FLUNKING “EATING HEALTHY” Only 2% meet all the recommendations of the Food Guide Pyramid; 16% don’t meet any Less than 15% of school children eat recommended servings of fruit Less than 20% eat the recommended servings of vegetables About 25% eat the recommended servings of grains Only 30% consume recommended milk group servings Only 19% of girls ages 9 – 19 meet recommended intakes for calcium Only 16% of school children meet guidelines for saturated fat Healthcare Worker Wellness • In order to care for your patients, you must care for yourself. • Maintaining a healthy diet is one step in maintaining your health and well-being. • Exercise and adequate sleep are some other important points in maintaining your health. Healthcare Worker Wellness • A well balanced, nutritious diet is important to maintain health and wellness. • You really are “what you eat!” • So, let’s see what you are eating…