Transcript Nutrition - Learn District 196

Nutrition
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
Calories
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Calories = Energy
There are 3 energy nutrients:
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Carbohydrates = 4kcal/gram
Protein=4kcal/gram
Fat=9kcal/gram
3500 Calories (kcal) = 1 pound
Empty Calories
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Calories consumed that have little or no
nutrients.
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http://www.choosemyplate.gov/supertrack
er-tools/empty-calories-chart.html
Portion Distortion
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http://www.choosemyplate.gov/supertrack
er-tools/portion-distortion.html
Daily Caloric Intake
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Protein
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Carbohydrate
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10-15%
55-60%
Fat
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less than 30%
Protein
CHO
Fat
Carbohydrates
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Provide energy
Found in starches and sugars
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Complex = starches
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Vegetables, grains, cereals
Simple = sugars
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table sugar, fruits
Proteins
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Building blocks (amino acids) to build and repair:
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Cells – particularly hair, skin & muscles
2 classifications of proteins
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Complete = animal sources:
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Incomplete = Plant sources:
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meat, eggs, milk
Provide all the essential amino acids our body needs
nuts, legumes, tofu
Do NOT provide all the amino acids individually, but can be
combined to get all the amino acids.
Body will use protein for energy if necessary
Fats
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Concentrated (stored) energy
Protect body organs, insulate body, carry
fat-soluble vitamins through body
Maintain body temperature
Add flavor to food
Make you feel full
Saturated Fats
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Usually found in animal
products
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Usually solid at room
temperature
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“Unhealthy Fats”
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Less than 10% of intake
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Red Meats
Organ Meats
Shellfish
Skin on poultry
Whole Milk Products
Butter/Lard
Egg Yolks
Mayonnaise
Palm & Coconut Oils
Chocolate
Unsaturated Fats
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Usually found in plant
sources
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Usually liquid at room
temperature
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Fish
Skinned Poultry
Skim milk products
Egg Whites
Oils/(margerines)
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“Healthy Fats”
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Mono & poly
Canola Oil
Sunflower Oil
Corn Oil
Cocoa
Saturated (solid) Fats
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http://www.choosemyplate.gov/supertrack
er-tools/solid-fats.html
Cholesterol
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Waxy substance found in animal products
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Mammals make cholesterol
Cholesterol – HDL’s
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High density lipoproteins – travel through
the blood stream, pick up LDL’s and return
them to the liver to be dismantled.
Cholesterol – LDL’s
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Low Density Lipoproteins – travel through
the blood stream and drop out in blood
vessels
Fats - Transfats
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Hydrogenation – hydrogens are added to
unsaturated fats creating saturated, and
trans forms of unsaturated fats.
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Creates a more solid form,
Extends shelf life
Increase stability of oil for deep-frying
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Reducing your fat intake
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Reduce saturated fats
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Cut intake of meat products
high in fat
Use lean meats
Trim the fat around meat
Remove skin from poultry
Drink skim milk
Eat low-fat cheese
Eat at least one meatless
meal per week
Snack on pretzels, airpopped popcorn and fruit
Read labels carefully
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Reduce Cholesterol
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Limit portion sizes of lean
meat, fish and poultry to no
more than 6 ounces a day
Eat organ meats (liver,
kidney, etc.) very sparingly
Cook with egg whites
instead of whole eggs
Avoid commercially
prepared cookies, cakes
and pies
Eat more water soluble
fiber (oat bran, legumes,
and fruit)
Vitamins: 2 kinds
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Fat-Soluble Vitamins
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Body can store
A, D, E, K
Vitamin A
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Carrots, milk, peaches
Vitamin D
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Milk, salmon, tuna, egg
yolks, sunshine
Water-Soluble Vitamins
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Yellow/orange & dark leafy
vegetables
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Vitamin B
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Body cannot store
B&C
Cereals, bread, fish, lean
meat, pork, eggs, poultry
Vitamin C
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Citrus fruits, berries,
tomatoes, green
vegetables
Minerals
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Calcium
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Healthy bones & teeth.
Dairy products, leafy
green vegetables,
bread, tap water in
hard water areas, nuts
and seeds, cheese.
Vitamin D helps
calcium to be
absorbed.
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Iron
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Needed for production
of red blood cells.
Leafy green
vegetables, wholewheat bread,
molasses, eggs, dried
fruits
Vitamin C will enhance
absorption of iron.
(More Minerals)
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Zinc
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Plays a major role in
many enzyme reactions
and the immune system
Found in green
vegetables, cheese,
sesame and pumpkin
seeds, lentils and
wholegrain cereals.
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Iodine
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Present in vegetables,
but the quantity
depends on how rich
the soil is in iodine
Dairy products also
have plenty of iodine.
Water
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Most of our body weight
(60-70%) is water.
Helps to control body
temperature, carries
nutrients to & waste
products from cell,
needed for cells to
function.
Drink (8) glasses daily
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more in hot weather or
during physical activity
Dehydration can lead to
headaches, kidney stones,
fatigue
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Can also be obtained
from:
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juice, milk, soup & foods
high in water such as fruits
and vegetables.
Drink caffeine-containing
beverages (coffee, tea,
cola) sparingly because
caffeine is a diuretic,
making us lose water.
MyPlate Guide
Food Labels
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http://www.youtube.com/watch?v=MYIAdd
2Z9Mc