Transcript Nutrition 101

Nutrition 101
Food groups and nutrients
Fruits and Vegetables
Fruits and
vegetables should
make up half of your
plate for every meal
you eat.
Draw a picture of how your plate
looks at each meal.
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Benefits of eating fruits and
vegetables
Health benefits
– Eating a diet rich in vegetables and fruits as part of an
overall healthy diet may reduce risk for heart disease, including
heart attack and stroke.
– Eating a diet rich in some vegetables and fruits as part of an
overall healthy diet may protect against certain types of cancers.
– Diets rich in foods containing fiber, such as some vegetables
and fruits, may reduce the risk of heart disease, obesity, and
type 2 diabetes.
– Eating vegetables and fruits rich in potassium as part of an
overall healthy diet may lower blood pressure, and may also
reduce the risk of developing kidney stones and help to
decrease bone loss.
– Eating foods such as fruits that are lower in calories per cup
instead of some other higher-calorie food may be useful in
helping to lower calorie intake.
Health benefits of eating fruits and
vegetables
• Health benefits
– Eating a diet rich in vegetables and fruits as part of an overall
healthy diet may reduce risk for heart disease, including heart
attack and stroke.
– Eating a diet rich in some vegetables and fruits as part of an
overall healthy diet may protect against certain types of cancers.
– Diets rich in foods containing fiber, such as some vegetables
and fruits, may reduce the risk of heart disease, obesity, and
type 2 diabetes.
– Eating vegetables and fruits rich in potassium as part of an
overall healthy diet may lower blood pressure, and may also
reduce the risk of developing kidney stones and help to
decrease bone loss.
– Eating foods such as vegetables that are lower in calories per
cup instead of some other higher-calorie food may be useful in
helping to lower calorie intake.
Grains make should only make
up ¼ of your plate at meals.
Read about grains from the Choose My
Plate site:
http://www.choosemyplate.gov/foodgroups/grains.html
Health benefits of grains
• Health benefits
– Consuming whole grains as part of a healthy diet may reduce
the risk of heart disease.
– Consuming foods containing fiber, such as whole grains, as part
of a healthy diet, may reduce constipation.
– Eating whole grains may help with weight management.
– Eating grain products fortified with folate before and during
pregnancy helps prevent neural tube defects during fetal
development.
Grains
• Whole grains should make up 25 % of
total caloric intake. If you are suppose to
consume 1800 calories/day to maintain
your weight, how many calories should
come from whole grains?
Whole grains
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Bran
Pumpernickel
Oatmeal
Rye
Popcorn
Brown rice
Whole wheat bread
Wheat crackers
Ground flaxseed
Whole grain pasta
• Each meal should contain 2 – 300 calories
of whole grains; bowl of cereal, two slices
of bread, 1 C rice
• Whole grains reduce the risk of heart
attack and stroke by 20 – 40 %.
• Choose cereals that contain folic acid and
are iron rich.
• You get calcium when you eat your cereal
with milk.
• Too much refined grains increases the risk
of diabetes and heart disease.
• Only 10 % of your diet should come from
refined, sugary foods. How much would
that be on the 1800 calorie/day diet?
To reduce refined grains, try the following:
• Drink fewer sports drinks and fewer soft
drinks to reduce intake of refined sugars.
• Drink more milk to replace these
beverages.
• Choose fruits and vegetables for snacks.
Nutrients are found in the foods we eat.
There are 3 macronutrients:
• Carbohydrates
• Fats
• Protein
The three food groups that make up about ¾
of your plate that we have just discussed;
fruits, vegetables and grains, dominate in
carbohydrates.
Macronutrient Profile
ADA recommendations
Carbs
45 – 65 %
Grains
Fruits
Vegetable
Protein
10 – 35 %
Milk
Protein
Fats
20 – 35 %
Essential
fatty acids
Saturated
fats
Common Meal Distribution
• Consume mixed
meals that each
maintain the desired
distribution of
macronutrients
Fats
• Provides how many calories per gram?
• Dominantly comes from what two food
groups?
• Contains a substance that clogs arteries
and leads to CAD.
Cholesterol
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Total level should be <200
HDL > 60 This is the “good” cholesterol
LDL < 100 Problems if it is >160.
At least 25 % of total cholesterol should be HDL.
Eat – 8 % of fat from fish each week.
Eat < 7 % of total fat from saturated fat
Total cholesterol intake per day is < 300 mg
Protein
• Mainly comes from what two food groups?
• Most serving sizes should be limited to the
size of your palm.
• Due to saturated fat, choose lean cuts of
meat of prepare meat where most of fat
drips away through broiling and grilling.
• Should include a little protein each meal
as it is not stored in the body.
The Basics
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Eat breakfast everyday
Increase vegetable and fruit intake
Eat adequate protein
Add healthy fats
Decrease calorie-dense beverages
Eat whole grain foods
Eat iron and calcium rich foods
Bagel
20 Years Ago
3-inch diameter
140 calories
Today
??? calories
A bagel 20 years ago was 3 inches in diameter and had 140
calories. How many calories do you think are in today's bagel?
350 250 150
Cheeseburger
20 Years Ago
333 calories
Today
??? calories
A cheeseburger 20 years ago had 333 calories. How many
calories do you think are in today's cheeseburger?
590 620 700
Spaghetti and Meatballs
20 Years Ago
1 cup spaghetti with sauce
and 3 small meatballs
500 calories
Today
??? calories
A portion of spaghetti and meatballs 20 years ago had 500
calories. How many calories do you think are in today's portion of
spaghetti and meatballs?
1,025 600 800
DAIRY GROUP
Fat-free milk (skim)
1 cup
83
0
1% milk (low fat)
1 cup
102
18
2% milk (reduced fat)
1 cup
122
37
Whole milk
1 cup
149
63
Low-fat chocolate milk
1 cup
158
64
Cheddar cheese
1 ½ ounces
172
113
Nonfat mozzarella cheese
1 ½ ounces
59
0
Whole milk mozzarella cheese
1 ½ ounces
128
76
Fruit flavored low-fat yogurt
1 cup (8 fl oz.)
250
152
Extra lean ground beef, 95% lean
3 oz., cooked
146
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Regular ground beef, 80% lean
3 oz., cooked
229
64
Turkey roll, light meat
3 slices (1 oz. each)
165
0
Roasted chicken breast (skinless)
3 oz., cooked
138
0
Roasted chicken thigh with skin
3 oz., cooked
209
47
Fried chicken with skin & batter
3 medium wings
478
382
Beef sausage, pre-cooked
3 oz., cooked
345
172
Pork sausage
2 patties (2 oz.)
204
96
Beef bologna
3 slices (1 oz. each)
261
150
OTHER
Pepperoni pizza
1 slice of a 14" pizza,
regular crust
340
139
Regular soda
1 can (12 fluid oz.)
136
136
Regular soda
1 bottle (19.9 fluid oz.)
192
192
Fruit-flavored drink
1 cup
128
128
Butter
1 teaspoon
36
33
Stick margarine
1 teaspoon
36
32
Cream cheese
1 Tablespoon
41
36
Heavy (whipping) cream
1 Tablespoon
51
45
Frozen whipped topping (non dairy)
¼ cup
60
55
VEGETABLE GROUP
Baked potato
1 medium
159
0
French fries
1 medium order
431
185
Onion rings
1 order (8 to 9 rings)
275
160
GRAINS GROUP
Whole wheat bread
1 slice (1 oz.)
69
0
White bread
1 slice (1 oz.)
69
0
English muffin
1 muffin
132
0
Blueberry muffin
1 small muffin (2 oz.)
259
69
Croissant
1 medium (2 oz.)
231
111
Biscuit, plain
1 medium
(2.5" diameter)
186
71
Cornbread
1 piece
(2 ½" x 2 ½" x 1 ¼")
167
52
Corn flakes cereal
1 cup
90
8
Frosted corn flakes cereal
1 cup
147
56
Graham crackers
2 large pieces
118
54
Whole wheat crackers
5 crackers
85
25
Round snack crackers
7 crackers
106
42
Chocolate chip cookies
2 large
161
109
Chocolate cake
1 slice of two-layer cake
408
315
Glazed doughnut, yeast type
1 medium, 3 ¾" diameter
255
170
Cinnamon sweet roll
1 medium roll
223
137
Macronutrient Profile
ADA recommendations
Carbs
45 – 65 %
Grains
Fruits
Vegetable
Protein
10 – 35 %
Milk
Protein
Fats
20 – 35 %
Essential
fatty acids
Saturated
fats
Common Meal Distribution
• Consume mixed
meals that each
maintain the desired
distribution of
macronutrients