Transcript fats - Elliott

It is recommended that all adults
consume one to two servings each
of fruits and vegetables every day.
True or False?
• False. For someone consuming 2000 calories,
a minimum of 9 servings per day – 4 of fruits
and 5 of vegetables – is recommended, the
equivalent of 4 ½ cups per day. The majority
of Americans fail to meet this goal; half of all
the vegetables we do eat are potatoes – and
half of those are french fried.
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Chapter Twelve
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How many french fries are considered
to be one ½ cup serving?
A. 10
B. 15
C. 25
• A. Many people underestimate the
size of the portions they eat,
leading to overconsumption of
calories and fat.
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Chapter Twelve
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Candy is the leading source of
added sugars in the American diet.
True or False?
• False. Regular (nondiet) sodas are
the leading source of sugar and of
calories, with an average of 55
gallons consumed per person per
year. Each 12-ounce soda supplies
about 10 teaspoons of sugar, or
nearly 10% of the calories in a 2000
calorie diet.
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Which of the following is not a
whole grain?
A. Brown rice
B. Wheat flour
C. Popcorn
• B. Unless labeled whole wheat,
wheat flour is processed to remove
the bran and the germ and is not a
whole grain.
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Nutritionists advise reduced intake of saturated
and trans fat for which of the following reasons?
A.
They increase levels of low-density
lipoproteins (LDLS), or “bad” cholesterol
B.
They provide more calories than other
types of fat
C.
They increase the risk of heart disease
• A and C. High intake of saturated and trans fats
raises LDL levels and the risk of heart disease.
Saturated and trans fats provide the same
number of calories as other types of fat – 9
calories per gram (compared to 4 calories per
gram for protein and carbohydrate)
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Nutrition Basics
Chapter 12
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Components of Healthy Nutrition:
The Super “6”
• To Supply Energy for our bodies:
– Proteins
– Carbohydrates
– Fat
• To promote specific chemical reactions within
our cells:
– Vitamins
• To help regulate body functions, aid in growth
and maintenance of body tissues, and as a
catalyst for energy release:
– Minerals
• Water
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Kilocalories (kcalories)
• Kilocalories (kcalories) are Fuel potential for our
bodies
– 1 Kcalorie = amount of heat it takes to raise the
temperature of 1 liter of fluid 1 degree of centigrade.
• Different than a Calorie however we normally just
call them Calories.
– Eating 2000 kcalories per day meets a person’s
needs.
– Energy provided from food sources:
• 1 gram of Fat = provides 9 calories of energy
• 1 gram of Protein = provides 4 calories of energy
• 1 gram of Carbohydrates = provide 4 calories of
energy
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Playing Favorites
• List 20 of your favorite foods. Do
you know which categories your
foods are in?
– Grains
– Vegetables
– Fruit
– Milk
– Meat and Beans
– Oils
– Fat and Sugar
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Proteins
• What do Proteins do?
– Proteins form muscle, bone, blood, enzymes,
hormones and cell membranes
– Proteins provide amino acids which are the
“building blocks” of our bodies
• Recommended amounts:
– 0.8 grams per kilogram of body weight
– Should be 10-35% of total calorie intake
each day
• Average is 15-16%
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Fats or Lipids
• What do Fats do?
– Provide a concentrated source of energy for energy
storage
– Provides insulation and support for body organs
• Types of Fat:
– Saturated Fat
– Unsaturated Fat
• Mono-unsaturated
• Poly-unsaturated
– Trans fatty acids
• Cholesterol is contained in fat
– High Density Lipids (HDLs) – “Good Cholesterol”
– Low Density Lipids (LDLs) – “Bad Cholesterol”
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Fats and Health
• Recommended amounts:
– Men – 18 grams a day
– Women – 13 grams a day
– Should be 25% - 35% of total calorie intake
each day
• 7% from saturated fat
• 10% from polyunsaturated fat
• 20% from monounsaturated fat
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Carbohydrates
• What do Carbohydrates do?
– Supply energy for the body cells
• Divided into 2 groups:
– Simple Carbs (1 or 2 sugar units)
• Fruit, sugar, honey, malt, and milk
– Complex Carbs (multiple sugar units)
• Starches and fiber such as grains,
legumes (beans) and potatoes
– Break down to glucose
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Carbohydrates and Health
• Recommended amounts:
– Average American needs 200-300 grams
a day
– Should be 45-65% of total calorie intake
each day
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What’s the Difference between
Refined Carbohydrates and Whole
Grains?
• Whole grains are grains that have not been processed
• All grains before processing have a(n)
– Inner layer - germ
– Middle layer - endosperm
– Outer layer – bran
• After processing they become Refined Carbohydrates
• During processing
– Germ and bran are removed leaving just the starch of
the endosperm
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Vitamins
• What do Vitamins do?
– Organic substances required in small amounts to promote
specific chemical reactions within a living cell.
• 13 vitamins:
– 4 Fat Soluble:
• Vitamins A, D, E, and K
– 9 Water Soluble:
• Vitamin C and 8 B-complex vitamin - Thiamin (B1),
Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B12, Biotin and Pantothenic acid.
• Sources of Vitamins:
– Human body does not manufacture most vitamins
– Abundant in fruits, vegetables and grains
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Minerals
• What do Minerals do?
– Helps to regulate body functions, aid in growth and
maintenance of body tissues and as a catalyst for
energy release
• 17 essential minerals
– Major minerals (100 milligrams or more)
• calcium, phosphorus, magnesium, sodium, sulfur,
sodium, potassium and chloride.
– Trace minerals (minute amounts)
• Cobalt, copper, fluoride, iodide, iron, manganese,
molybdenum, selenium,
and zinc
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Water
• Our bodies are composed of about 50-60%
water
• We can live up to 50 days without food , but
only a few days without water
• Water and other beverages make-up 80-90%
of your daily water intake
• Recommended Amounts:
– Men – 3.7 total liters of water, with 3.0 liters (13
cups) coming from beverages
– Women – 2.7 total liters of water, with 2.2 (9 cups)
coming from beverages
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Fiber – A Closer Look
• What does Fiber do?
– Fiber promotes healthy digestion and helps reduce
the risk of type 2 diabetes and heart disease
• Sources
– All plant substances such as fruits, vegetables, whole
grains and legumes
• Recommended amounts:
– 38 grams for adult men
– 25 grams for adult women
– Needs to come from foods not supplements
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Dietary Guidelines for Americans
• Eat a variety of nutrient-dense foods
• Control calorie intake to manage healthy
weight
• Be physically active every day
• Eat plenty of grains, vegetables and fruits
• Choose fats wisely
• Choose carbohydrates wisely
• Prepare foods with little salt and sugar
• Moderation of alcohol consumption
• Keep foods safe to eat
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Foods You are Encouraged to Eat:
• Fruits and vegetables
– 4 ½ cups or the equivalent of 9 servings
each day
• Dark green vegetables
• Orange vegetables
• Legumes
• Whole grains
• Low-Fat and Fat-free milk and milk
products
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Foods To Avoid:
• Be aware of the sugar and salt content of
all foods
• Keep saturated and trans fat amounts
low
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USDA’s My Plate
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Key Messages of My Plate
•
•
•
•
•
•
Enjoy your food, but eat less.
Avoid oversized portions.
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole grains.
Compare sodium in foods like soup, bread,
and frozen meals—and choose foods with
lower numbers.
• Drink water instead of sugary drinks.
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Serving Sizes
1 serving is equal to:
• Grains – 1 oz. is equal to 1 slice of bread,1
small muffin (2.5 diameter), 1 cup ready-toeat cereal flakes
– Eat 6 oz. every day (at least 3 oz. of whole grains)
• Vegetable – 1 cup raw leafy vegetables, 1/2
cup cooked or raw vegetables, 1/2 cup of
vegetable juice
– Eat 2 ½ cups every day
• Fruit – ½ cup fresh, canned, or frozen fruit,
1/2 cup 100% fruit juice,1 small whole fruit,
1/4 cup dried fruit, 3/4 cup fruit juice
– Eat 2 cups every day
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Serving Sizes
1 serving is equal to:
• Milk/Dairy - 1 cup milk or yogurt,1/2 cup
ricotta cheese,1.5 oz natural cheese,2 oz.
Processed cheese.
– Get 3 cups every day
• Meat and Beans – 1 ounce cooked lean
meat,.1/4 cup cooked dry beans or tofu, 1
egg, 1 tablespoon peanut butter, ½ ounce
nuts or seeds
– Eat 5 ½ oz. every day
• Oils
• Discretionary Calories, solid fats, and
added sugars
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Vegetarians
• Reasons
• Types:
–
–
–
–
–
–
• A food plan for
vegetarians
Vegans
Lacto-vegetarians
Lacto-ovo-vegetarians
Partial vegetarians
Pescovegetarians
Semivegetarians
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–
–
–
–
–
Vitamin B-12
Vitamin D
Calcium
Iron
Zinc
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Reading Food Labels
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Protecting yourself Against
Foodborne Illness
• Causes of Foodborne Illnesses
–
–
–
–
–
–
–
–
Campylobacter jejuni
Salmonella
Shigella
Escherichia coli
Listeria monocytogenes
Staphylococcus
Clostridium botulinum
Norovirus
• Preventing and treating foodborne illnesses
• Environmental Contaminants and organic foods
• Food Allergies
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Food Allergies and Food
Intolerances
• Food allergies
– Reaction of the body’s immune system
– Affect 2% of the adult population
– 4-6% of infants
– 90% of food allergies
• Cow’s milk, eggs, peanuts, tree nuts, soy,
wheat, fish, and shellfish
• Food intolerances
– Lactose Intolerance, Gluten Intolerance
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Staying Committed to a Healthy
Diet
• Prepare your own food at home
• Map out meals
• Watch portion sizes when eating
out
• No single diet provides optimal
health
• Follow the MyPyramid guidelines
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Guess Which Food Has More Fat
1.
2.
3.
4.
5.
6.
3 oz. Tater Tots OR ½ cup Potato Salad
2 slices Bacon OR 1 oz. Sausage Patty
Scrambled Egg OR ¼ cup Egg Substitute
English Muffin OR Corn Muffin
1 oz. Potato Chips OR 1 oz. Cheese Balls
1 slice Cheese Pizza OR Hotdog on Bun
7. Peanut Butter & Jelly Sandwich OR Bologna Sandwich
8. Milky Way Candy Bar OR Mounds Candy Bar
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Nutrition Basics
Chapter 12
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Glycemic Index and Glycemic
Response
• Insulin and glucose levels
• Quick rise in glucose and insulin
levels = high glycemic index
– Eating high glycemic index foods may
increase appetite
– May increase risk of diabetes and
heart disease
– Unrefined grains, fruits, vegetables
and legumes – relatively low glycemic
index
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Other Substances in Food
Antioxidants –
– Reduction in cancers
– Vitamin C & E, selenium, carotenoids
• Phytochemicals
– Soy foods may help lower cholesterol levels
– Cruciferous vegetables render some
carcinogenic compounds harmless
– Allyl sulfides (garlic and onions) boosts the
cancer-fighting immune cells
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Weight Management
• Overweight and obesity are major
public health problem
• Americans need to reduce the
amount of calories
• Increase physical activity
• Make wiser food choices
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Physical Activity
• Aim to accumulate at least 30 minutes
(adults) or 60 minutes (children) of
moderate physical activity
• Brisk walk at a pace of 3-4 mile per hour
• Manage body weight engage in 60
minutes of moderately to vigorous
intense activity
• Sustain weight loss engage daily in at
least 60-90 minutes of moderate activity
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Dietary Reference Intakes (DRIs)
• Set standards by Food and Nutrition Board of
the National Academy of Sciences developed RDAs and AI (adequate intake)
• Include standards for both recommended
and maximum intakes
• Established standards for nutrient intake in
order to prevent nutrient deficiencies
• Should you take supplements?
– DRIs guide you will the nutritional needs with
food, rather than the use of supplements
• Daily values – U.S. Food and Drug
Administration use on food labels
– Based on 2000 calorie diet
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Dietary Challenges for Special
Population Groups
•
•
•
•
•
Children and Teenagers
College Students
Older Adults
Athletes
People with Special Health
Concerns
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