Transcript NUTRITION 101 - Salem State University

NUTRITION 101
The Basics
Professor Steven P. Dion
Salem State College
[email protected]
www.salemstate.edu/~sdion
Discussion Topics


Why / When and What
we choose to eat.
Roles of the primary
nutrients.
 Carbohydrates
 Fats
 Proteins
 Vitamins & Minerals
 Water
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Changing your diet
Secrets to weight
management
Things to remember
Resources
Questions
Nutrition 101: The Basics
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Why / When / What

Religion / Culture / Convenience & the Media.
 The connection to others through foods we
eat or don’t eat.
 Foods importance at social gatherings – Is it
a party if there is no food?
 Food is no longer a scarce commodity – but
our bodies are designed to cope if it were.
 But they make it look and sound so good or
so healthy.
Nutrition 101: The Basics
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Nutrients

Carbohydrates – All Plant Products
 Approximately 60% of total calories

Monosaccharides / Disaccharides/ Polysaccharides
Turns into glucose – which is critical in the
production of energy & brain food
 Choose low glycemic / complex carbs rather
than high glycemic / simple sugars.
How fast does that food impact your blood
sugar level?

Nutrition 101: The Basics
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Fats & Lipids (grease)
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Do we eat too much fat? – 25-30% of total cals.
Fat has gotten a bad rap. Only Saturated fats are
linked to Coronary Heart Disease.
Fat is essential for:
 Organ protection
 Temperature regulation
 90% of daily energy
 Transport of fat soluble vitamins – A,D, E, K
Nutrition 101: The Basics
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Proteins
2nd most abundant substance in the body
next to water.
 Essential in growth and repair of all body
tissues. (amino Acids – the building block
of the body).
 10-15% of the diet – ideally from high
quality proteins.
 Essential Amino Acids – 8/9 – only from
animal products.

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Vitamins and Minerals
Assist in the proper functioning of body
systems / reactions and the development of
bone and tissues.
 Everyone should take a multivitamin
(Walgreen's brand was rated well).
 If you take medication - you need to ask
the doctor first before taking any
supplements.
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Water
The other nectar from the Gods
 50-75% of the body is made of water
 Key to consume between a half to full
gallon of water per day.
 30-60 days to adjust to the increased
intake
 75% of water is made of water
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Nutrition 101: The Basics
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Pros & Cons of Alcohol

Excess can cause a host of problems
 It is a diuretic – implosion of cells

However – responsible use can promote
health.
 Especially red wine (for heart disease)
Nutrition 101: The Basics
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Changing Your Diet
Before you go adding all these new things
or removing all these fun foods from your
diet – just turn it upside down.
 Never deprive yourself form foods you
love. Restriction and withdrawal never
works in the long run.
 There is no perfect diet – variety and
moderation.
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Nutrition 101: The Basics
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Secrets to Weight Management

The answer to
all your
questions
about weight
management
can be
answered in
one word.
Exercise
Nutrition 101: The Basics
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Things to Remember
Begin to read the labels. If you can’t read it,
don’t eat it. And if everything you eat – you
have not idea what’s in it – look it up.
 The only things you really should stay away
from are – “partially hydrogenated oils” and
“trans fatty acids”. There are mostly found
in snacks and goodies.
 Educate yourself and keep an open mind.
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Resources
Consumer Reports on Health ($24 / year)
 Subscription Department
 Po box 5739
 Harlan, IA. 51593-2879
 Dr. Weil’s Self Healing - 1-800-523-3296
 www.cdc.gov - web site (load of info).
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ANY QUESTIONS?