Nutrition PowerPoint

March 20, 2018 | Author: Anonymous | Category: N/A
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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:

     

Carbohydrates Fats Protein Vitamins Minerals Water calorie = unit to measure energy in food

Carbohydrates    

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

     

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     

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    

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.

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