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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