0.8 gram protein - Parkway C-2
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Transcript 0.8 gram protein - Parkway C-2
Nutrition
Students will understand
that….
1. reading a nutrition label is important for making
healthy decisions regarding food choices.
2. 'you are what you eat' actually describes the
relationship between nutrition, quality of life, and
disease.
3. all 6 nutrients play specific roles in our bodies and on
our overall health.
4. eating disorders are mental disorders that can affect
their overall health and wellness.
5. individualized healthy weight management is an
important aspect in preventing disease.
The Food Pyramid
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
What nutrition is……
The science of food, the
nutrients, and the substances
therein
Their action, interaction &
balance in relation to health &
disease
The process by which the
human organism ingests,
digests, absorbs, transports,
utilizes and excretes food
substances
Nutrients- substances in food
that you body needs to grow,
to repair itself, and to supply
you with energy
Carbohydrates
Body breaks down carbs into glucose
Major source of fuel
Dietary fiber
Energy yielding (~4 kcal /gm)
Carbs are found in:
• Simple sugars
• Sugar, milk products, fruit
• Complex sugar
• Dietary fiber- oatmeal, carrots, strawberries,
sweet potatoes
• Starches- grains, vegetables
Carb Requirements
130 grams of carbs are required daily or 45%-65% of total
caloric intake
Daily value for carbohydrate on food labels is based on
a recommended intake of 60% of total caloric
consumption
Dietary fiber
• 25 grams for women a day
• 38 grams for men a day
Carbohydrates in Foods
Grains Vegetables Fruits Sugars Dairy
Beans
Proteins
Building blocks of body components
(9) Essential amino acids• Complete proteins- found in meats
• Incomplete proteins- found in plants
(11) Nonessential amino acids- made within the body
Energy yielding (~4 kcal /gm)
Protein Sources
Plant Sources
• Grains- barley, corn, rice, oats, pasta
• Legumes- dried beans, soybeans
• Seeds and nuts
• Vegetables- broccoli, carrots, potatoes, tomatoes
Animal Sources
• Meat
Functions of Proteins
Provide energy
Efficient storage of energy
Insulation
Protection of organs
Transport fat-soluble vitamins
Satiety
Flavor and mouth feel
Protein Requirements
Generally 0.8 - 1g / kg (2.2
pounds = 1 kg)
0.8 gram of protein / kg of
healthy body weight
154 lb.
= 70 kg
2.2 kg/lb.
70 kg x 0.8 gram protein
= 56 gram protein
kg healthy body wt
Endurance athletes
• May need 1.2 – 1.7
gram/kg healthy weight
Fats
Saturated
• Solid at room temperature
• Come from animal foods- meat and milk
• Vegetable oils- coconut and palm oil
• Whole milk, butter, ice cream
• This can lead to obesity, increase your blood cholesterol
levels, and increase your risk to heart disease
Cholesterol
• LDL- bad cholesterol because when levels are too high it
makes a plaque on the vessel walls
• HDL- good cholesterol carries it back to the liver where it is
removed from the blood
• Meat, fish, poultry, eggs, and diary products
Fat Requirements
20-25% of total calories for adults
Eat more unsaturated fats
Try to eliminate trans fats- less than 1 gram a day
2 tbsp of oil a day (corn, sunflower, olive oil, vegetable)
• Olive oil is the best kind
Minerals
Inorganic substances
Function in cellular processes, nervous system, water
balance, structural systems
Not destroyed during cooking
Trace minerals
Major minerals
Electrolytes
Yield no energy
Difference in Types of Minerals
Major Minerals
•
•
Require >100 milligrams /day
Examples: Calcium, phosphorus, potassium, chloride, sodium,
sulfur, magnesium,
Trace Minerals
•
•
Require < 100 milligrams/day
Examples: Iron, zinc, selenium, iodide, copper, fluoride,
Minerals in My Pyramid
Vitamins
Composed of various elements
Enable chemical reactions
Fat soluble
• Vitamin A, D, E, K
Water soluble
• Thiamin, Riboflavin, Niacin, Pantothenic acid,
Biotin, Vitamin B-6 and B-12, and Vitamin C,
Folate
Yield no energy
Water vs. Fat
Fat-soluble vitamins
• Can accumulate, be toxic to body
• Deficiency slow to appear
Water-soluble vitamins
• Deficiency more quickly
• Some can cause toxicity
Most toxicity likely due to supplementation
Water
Composed of hydrogen, oxygen
Majority of our body weight
Found in foods
Yields no energy
Functions:
• Solvent, lubricant, medium for transport, chemical
processes, and temperature regulator
Requirements
Recommend
9 cups - women
13 cups – men
each day
Meeting Nutritional Needs
Recommended Dietary Allowances- recommended
nutrient intake that will meet the needs of almost all
healthy people
Serving size
Calories
Daily Values- recommende daily amounts of a nutrien
that are used on food labels to help people see how a
food fits their diet
Eat Well and Stay Healthy!
Sample Calculation Using Nutrition Label
Per serving
•
Carbohydrate: 15g x 4 kcal/g
•
Protein:
3g x 4 kcal/g
= 12 kcal
•
Fat:
1g x 9 kcal/g
= 9 kcal
•
TOTAL:
= 60 kcal
81 kcal, rounded down to 80
Calculate One Day’s Intake
(1980 kcal)
290 gm of Carbohydrate (x 4 kcal/gm)
% of kcal as Carbohydrate=
(290 x 4)/1980 = 0.59 or 59%
70 gm of Protein (x 4 kcal/gm)
% of kcal as PRO=
(70 x 4)/1980 = 0.14 or 14%
60 gm of Fat (x 9 kcal/gm)
% of kcal as Fat=
(60 x 9)/1980 = 0.27 or 27%
Improving Our Diets
Monitor energy intake
Salt in moderation
Fat in moderation
Adequate fluids
Eat 5-A-Day
Use supplements
wisely
Mealtime is a social
time
Nutrient density- a measure of the nutrients in a food
compared with the energy the food provides
For example: a choc. Bar has 200 or more calories- it is
not nutrient-dense because it has no nutritional value so
it is empty calories
Choose the right snacks
Food Borne Illnesses
Food poisoning
Caused by bacteria and viruses
Examples- Salmonella, and E. coli
Keep food safe
Clean- wash hands, utensils or anything used to cook
with after each use
Separate- foods that are likely to carry pathogen
• Eggs, meats, seafood
Cook- heat food high enough to kill pathogens
Chill- refrigeration slows growth of bacteria
• Frozen foods should be thawed safely before
cooking
Signs of foodborne illness
A fever higher than 101.5
Prolonged vomiting or diarrhea
Blood in stool
Signs of dehydration
• Decrease urine, dry mouth, feeling dizzy while
standing
Nutrition Websites
•www.healthfinder.gov
•www.nutrition.gov
•www.navigator.tufts.edu
•www.eatright.org
•www.calorieking.com
•Fitplan.com
•www.mypyramid.gov
Weight Management
Ideal weight
• Height
• Age
• Gender
• Heredity
Ideal weight is a range based on the above
Sedentary- ?????
Diet + Exercise=
Metabolism Fad diets-
Body Mass index
BMI
• A measure of weight based on
comparing body weight to height
Obesity
• Weighing 20% more than your ideal
weight
• Excess weight creates a number of health
risks
• Skeletal and muscular systems have to
bear more and can cause muscle and
joint problems
• Your heart has to work harder= heart
disease and stroke
• Cancers associated with a diet high in fats
• Obese people have a lower life
expectancy
Diseases associated with
overweight and high calorie
diets