Transcript calorie = unit to measure energy in food

True or False???
 If I don’t eat fat, I won’t get fat.
 FALSE a calorie is a calorie
 Pasta is bad and should be avoided
 FALSE. Pasta is a good source of carbs, your body’s primary
gasoline
 Fat is bad and should be avoided.
 FALSE. Fat helps the body to absorb certain vitamins and
supplies energy
 Some foods, like celery and grapefruit cause the body to
burn more calories that are actually contained in that
food.
 FALSE. Digestion is not a major calorie burning process
 Eating after 8 p.m. is bad.
 FALSE. It is the actual number of calories IN A DAY that
matters, not when you eat them.
The Digestive Process
Nutrients
Elements necessary for growth, energy, and
repair of tissues. There are 6:
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Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
calorie = unit to measure energy in food
Calories (actually Kcal)
 = a measure of the energy content of food
 Carbohydrates and Proteins are about 4
cal/gram
 Fats are 9 cal/ gram
Carbohydrates
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Provide energy and fiber
Contain 4 cal/gram
RDA is 60% of daily calorie intake
Sources include grains, cereal, pasta, fruits and
vegetables, nuts, and sugars
 Three types
 Simple carbohydrates (monosaccharides and disaccharides)=
sugars
 Glucose, fructose, sucrose
 Complex carbohydrates = starches
 Fiber
 Soluble
 Insoluble
Some bad sources of fiber
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white toast 0.4 g/slice
Corn flakes- ½ g
Pasta- 0.8 g/cup
White rice- 2 g/1/2 cup
Pop tart- 1 g
Potato chips 1 g/ 17 chips
Some good
sources of fiber
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whole grain toast 2 g/slice
Bran cereal-5-10g/serving
Beans= 8-10 g/cup
Raisins- 2g per ¼ cup
Apple- 2 g. Pear- 4g
banana 2 g, orange 4 g
 Potato- 3 g
 Broccoli- 3 g per ½ cup
 Carrots- 2/g
Fats
 Function: long term energy, insulation, carrier
of certain vitamins, and feeling of satiety
(feeling of fullness)
 Kcal value: 9 kcal/gram
 RDA: 30% of foods should come from fat
 Types: saturated and unsaturated fats
(monounsaturated/polyunsaturated)
Fats:
 Saturated Fats  Unsaturated Fats
 Provide energy, trigger
production of cholesterol
and LDL.
 Sources: Red meat,
dairy products, egg
yolks, coconut and palm
oils
 Also provide energy, but
trigger more HDL
production and less
cholesterol and LDL
production
Sources: Some fish,
avocados, olive, canola
and peanut oils,
vegetable oils, soft
margarine
Figure 5.11 Examples of saturated and unsaturated fats and fatty acids
 Meat, chicken, dairy,
coconut and palm oils
 Vegetable oils (olives,
corn etc…) nuts, fish
(especially tuna, salmon,
anchovies, and herring)
What happens to fats in your
bloodstream?
Type of fat
saturated
unsaturated
Trans/
hydrogenated
LDL (“bad
cholesterol”)
HDL (“good
cholesterol”)
How fats affect your circulation
Normal artery (top)
“hardened” artery
(bottom)
HOW CAN I REDUCE THE FAT IN
MY DIET????
 Read food labels- avoid products with
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hydrogenated and partially hydrogenated
oils
Use low fat and skim dairy products
Trim visible fat from meat
Avoid cream based sauces
Find substitutes
 Low fat yogurt for sour cream, olive oil for
butter and margarine etc…
Proteins
 Help build new tissue to keep hair, skin
and eyesight healthy, build antibodies,
enzymes, hormones, and other
compounds, provide fuel for bodies
 Kcal value: 4 kcal/gram
 RDA: 15% of food intake
 Sources include: meat, poultry, fish, eggs,
beans, nuts, cheese, tofu, vegetables,
some fruits, pasta, breads, cereal and rice
Vitamins
 Facilitate use of other nutrients, involved in
regulating growth, maintaining tissue and
manufacturing blood cell, hormones, and other
body components.
 Fruits vegetables, grains, some meat and dairy
products
 Fat soluble vitamins - A,D,E,K
 Water soluble - B6, B12, C, Thiamin, Riboflavin,
Niacin, Folate, Panothenic Acid, Biotin
Minerals
 Help build bones and teeth, aid in muscle
function and nervous system activity, assist in
various body functions including growth and
energy production
 Many foods
 Major minerals - Sodium, Potassium, Chloride,
Calcium, Phosphorus, Magnesium
 Trace Minerals – iron, zinc, selenium,
molybdenum, iodine, copper, manganese,
flouride, chromium
Water
 Carries nutrients and removes waste,
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cleans body by removing toxins, regulates
body temperature.
Found in: liquids, fruits, vegetables
Any liquid counts!! (and some comes from
food) (EXCEPT ALCOHOL)
Average woman- 2.7 L/day (91 oz)
Average man – 3.7 L/day
Use a Variety of Foods Daily
To ensure an adequate and balanced diet, eat a variety of foods
daily, choosing different foods from each group.
Nutrient Density
This cola and bunch of grapes
illustrate nutrient density. Each
provides about 150 kcalories, but
the grapes offer a trace of protein,
some vitamins, minerals, and
fiber along with the energy; the
cola beverage offers only
“empty” kcalories. Grapes, or any
fruit for that matter, are more
nutrient dense than cola
beverages.
 Italy,
 parts of Spain
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and Portugal,
southern
France,
parts of North
Africa
(especially
Morocco and
Tunisia),
parts of Turkey,
as well as parts
of the Middle
East (especially
Lebanon and
Syria)
What Food Labels Really Mean
Term
A serving
contains:
Term
A serving
contains:
Extra Lean
Fewer than 5 g. of fat, fewer
than 2 g. of saturated fat and
fewer than 95 mg of Cholesterol
(applies to meats only).
Less
25% less of a nutrient than a
comparable food
Light or
lite
33% fewer Calories or half
the fat as the regular
product, or 50% or less
sodium than usual in a lowcalorie, low-fat food. “Light”
can also be used on labels
to describe the texture or
color of a food.
Fat-free
Less than 0.5 g of fat per
serving.
Free
No or negligible amounts of
sugar, sodium or fat.
Good
Source
1- to 10% of the Daily Value for
a particular nutrient.
25% less of a nutrient or calorie
than the regular product
Reduced
Lowcalorie
Low-fat
40 calories or fewer per
serving
3 g or less fat per serving
Make good choices when eating out.
 Table 5.3 has a list of fat values in fast
food.
 Whopper – 640 cal, 341 from fat
 Quarter pounder w/ cheese 530 cal, 270 from fat
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Split dessert
Pass on bread and chips
Choose low fat preparations
Eat half and take rest home for another meal
Food Allergies
 Reaction by the immune system to attack the
body based on food consumed
 Can be mistaken for food intolerance
(enzyme deficiency)
 Common food allergies include: peanuts,
milk, soy products, shellfish, and wheat
 By the 3rd exposure, could cause shock
and/or even death