Transcript Nutrition PowerPoint

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
Calories
 = a measure of the energy content of food
 Carbohydrates and Proteins are about 4
cal/gram
 Fats are 9 cal/ gram
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
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
Fats
 Function: long term energy, insulation, carrier
of certain vitamins, and feeling of fullness
 Cal value: 9 cal/gram
 RDA: 20-30% 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
Proteins
 Builds and repairs tissues, provide fuel for
bodies
 Cal value: 4 cal/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
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,
removes toxins, regulates body
temperature.
 Found in: liquids, fruits, vegetables
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
Figure 5.11 Examples of saturated and unsaturated fats and fatty acids
 Meat, dairy, coconut and
palm oils
 Solid at room temperature
 Vegetable oils (olive, corn
etc…) nuts, fish (especially
tuna, salmon, anchovies,
and herring)
 Liquid at room temperature
LDL vs HDL
 LDL (Bad) Cholesterol
 Too much LDL (bad) cholesterol can
slowly build up in the inner walls of the
arteries that feed the heart and brain.
 With other substances, it can form
plaque.
LDL vs HDL
 HDL (Good) Cholesterol
 Takes excess cholesterol away and carries it
back to the liver to be excreted. It can also
remove some of the cholesterol already
attached to the artery walls.
 High levels of HDL in the blood can decrease
the risk of heart disease.
 Physical activity can also raise HDL level.
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…
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 calories, but
the grapes offer a trace of protein,
some vitamins, minerals, and
fiber along with the energy; the
cola beverage offers only
“empty” calories. Grapes, or any
fruit for that matter, are more
nutrient dense than cola
beverages.