Transcript Nutritional Presentation

Nutritional Presentation:
Including Healthy Eating
Habits and Daily Caloric and
Nutrient Intake
Created by: FS1 Russell
Knowledge is Power
Enable the crew to make the
right choices!
• Developed from the following manuals IAW FS Performance
Quals (6.F.01 and 7.F.02):
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Coast Guard Health Promotions Manual, COMDT M6200.1
Professional Cooking by Wayne Gisslen
Weight Management Self Help Guide, COMDTPUB P6200.3
Essential Food Nutrients
There are six nutrients essential for human growth and sustenance.
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Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Calories:
Carbohydrates, proteins, and fats provide the body with calories. A
calorie is a unit of fuel the body can convert to energy. Vitamis,
minerals, and water can provide no calories. Calories are
defined as the amount of heat needed to raise the
temperature of 1 kilogram of water by 1 degree celcius.
Caloric Value of Nutrients
Nutrient
Carbohydrate
Protein
Fat
Alcohol
Caloric Value
4 calories per gram
4 calories per gram
9 calories per gram
7 calories per gram
**Alcohol contains calories but has no
nutritional value!
Recommended Daily Caloric Balance
Nutrient
Daily Amount
Carboydrate
55-60%
Protein
12-15%
Fat:
30% or less
Polyunsaturated
10% “ “
Monounsaturated 10% “ “
Saturated
10% “ “
Source: Food & Nutrition Guide; American Heart Association (1996)
Importance of Fluids
• Water is extremely important. Without water death
occurs within days.
• Your body is approx. 40-60% water.
• There is no provision for water storage in the body;
therefore, the amount lost every 24 hours must be
replaced to maintain health.
• Normally, 64 ounces (8 eight ounce
cups) of water are required each day
by a sedentary adult living in a normal
environment.
Carbohydrates
 Are the most important source of food energy.
 Starches are complex carbohydrates. They are found in
foods such as grains, breads, peas and beans, and many
vegetables and fruits.
 Sugars are simple carbohydrates. They are found in
sweets and, to a lesser extent fruits and vegetables.
 Complex carbs are better for you than simple carbs.
 Fiber is a group of carbohydrates that cannot be used by
the body. Fiber supplies no food energy. However they
are important for the proper functioning of the intestinal
tract and the elimination of body waste.
Fats
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The major kinds of fats we eat are saturated,
polyunsaturated, monounsaturated, and trans fatty acids.
Saturated fats, trans fats, and dietary cholesterol raise
blood cholesterol.
Hydrogenated fats in margarine and other fats are
acceptable if the product contains liquid vegetable oil as
the first ingredient and no more than 2 grams of
saturated fat per tbsp.
 Polyunsaturated Fats: Safflower, sesame, soy, corn,
and sunflower-seed oils, nuts and seeds.
 Monounsaturated fats: olive, canola and peanut oils,
avocados
Sample Low Fat Distribution Meals
Breakfast
Lunch
Dinner
TOTAL
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Men
Women
10 grams 10 grams
25 grams 20 grams
25 grams 20 grams
60 grams 50 grams
One pound of FAT TISSUE= 3500 calories
All Calories consumes in excess of daily needs
are converted to fat.
Energy Balance Equation
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Energy Balance: Intake = Output
Energy Gain: Intake is greater than Output
Energy Loss: Output is greater than Intake
To lose weight you need to have a caloric deficit.,
which means you burn more calories than you
take in. On the other hand when you consume
more calories than you burn, you gain weight.
Avoid Second Helpings
Make your first plateful last at least 20 minutes.
2.
Slow down, put your fork down in between
bites, or sip a non caloric beverage while
eating.
3.
Listen to your hunger cues; are you really still
hungry or are you craving more food for its
flavor or texture?
**You can have all the low fat selections available,
but they are not beneficial if extra helpings are
a common occurrence.
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Food Guide Pyramid
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Food Guide Pyramid
The dietary guidelines suggested by the U.S. Department of Agriculture
and the U.S. Department of Health and Human Services includes:
Eat a variety of foods
Maintain a healthy bodyweight (body fat level)
Choose a diet low in fat, saturated fat and cholesterol
Choose a diet with plenty of vegetables, fruits and grain products
Use salt and sugars only in moderation
Drink alcoholic beverages only in moderation
Recommended Daily Diet
The Food Guide Pyramid encourages you to eat a variety of foods. Eat
foods from the five major food groups to meet your nutritional
needs. The eating of foods from the five major food groups with the
recommended servings every day will help provide a balanced
diet. You may need to adjust the amount of servings depending on
your activity level. Always enjoy foods in moderation to control your
intake of calories, saturated fat, cholesterol, salt, sugars and alcoholic
beverages.
Cooking Healthful Meals
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Use less fat in cooking. Cooking methods
that require no added fat such as
simmering, poaching, baking, steaming,
and grilling, can be considered the most
healthful.
Use unsaturated fats. Olive oil and
canola oil are monounsaturated making
them the best choices.
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Emphasize flavor. Fat does not have to
equal flavor. Use the products natural
flavor to enhance the dish.
Use the freshest, highest-quality foods
possible. Use ingredients at the peak
of their flavor. Let the true flavors of
foods dominate.
Store food properly. Food in storage
loses its nutrients as it gets older. This
can be slowed however by storing it
properly.
Modify portion sizes.
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Give customers a choice. Offer a
variety of foods so that customers can
choose a well-balanced meal suited to
their needs and desires.
Use nutritional information. Study the
nutritional content of food aids in
planning healthful menus.
The End