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1 2 3 4 5 6 7 8 9Nutritious Breakfast• Rank from most nutritious (#1) to least (#11):• Bagel(Plain) _____• Pop Tart (Frosted Blueberry) _____• Granola Bar (Oats n Honey) _____• Orange Juice _____• Oatmeal (Instant) _____• Egg McMuffin (McDonalds) _____• BK Croissan’wich (Sausage) _____• Toast (Honey Wheat) _____• Waffles (2 Eggos) _____• Cereal (Honey Nut Cheerios) _____• Donut (Glazed) _____

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Chapter 3: Nutrition “You Are What You Eat”

1. Six essential nutrients:

2. Carbohydrates:Complex & Simple

3. Fat:Saturated & UnsaturatedTransfatty AcidsOmega 3 & 6

4. Protein:

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Nutrition for Wellness

• U.S. diet too high in calories, sugar, saturated fat, trans fat, sodium

• Too low in grains, fruits, vegetables

• Diet and nutrition play a role in the development and progression of heart disease, cancer, obesity, diabetes, and osteoporosis

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Nutrients

• Nutrient density is a measure of the amount of nutrients and calories in various foods

• Calorie is the amount of heat necessary to raise the temperature of water 1 degree Centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity

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6 Essential Nutrients

CarbohydratesFatProteinVitaminsMineralsWater

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MyPyramid: Steps to a healthier you

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Carbohydrates

• Major source of energy (4 calories/gram)

• Regulate fat and metabolize protein

• Major sources are breads, cereals, fruits, vegetables, milk/dairy products

• Two types:– Simple – Complex

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Simple Carbohydrates

• Often called “sugars,” which have little nutritional value

• Examples are candy, soda, cookies, and cakes

• Lots of “empty calories” – low in nutrition

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Complex Carbohydrates • Starch is found in whole grain breads &

cereals, seeds, corn, nuts, potatoes, and legumes

• Grains are the richest source of starch and should supply most of the energy in a healthful diet

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Fiber

• Form of complex carbohydrate

• Eat more fruits, vegetables, legumes, whole grains, and whole-grain cereals to increase dietary fiber

• Increasing fiber intake to 30 g/day significantly reduces heart attacks, colon cancer, beast cancer, diabetes, and diverticulitis

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Fiber

• Lack of fiber has been linked to– Cardiovascular disease– Cancer– Constipation– Diverticulitis– Hemorrhoids– Gallbladder disease– Obesity

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High-fiber foods are essential in a healthy diet

• Age 50 and under– Women = 25 g/day– Men = 38 g/day

• Current average daily U.S. intake– About 15 g/day

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Behavior Modification Planning: Tips to Increase Fiber in Your Diet

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Fat

• Also called lipids• Source of energy (9 calories/gram) • Stored energy• Insulator for body heat preservation• Shock absorption• Supplies essential fatty acids• Carries fat-soluble vitamins (A, D, E, K)• Saturated & Unsaturated

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Unsaturated Fats

• Usually liquid at room temperature• Help lower blood cholesterol• Monounsaturated fats (MUFAS) are

found in olive, canola, peanut, sesame oils, avocados, cashews, and peanuts

• Polyunsaturated fats (PUFAS) are found in corn, cottonseed, safflower, walnut, sunflower, soybean oils, and fish, almonds, pecans

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Trans Fatty Acids

• Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life

• Margarine and spreads, shortening, some nut butters, crackers, cookies, dairy products, meats, processed foods, and fast foods

• These products carry a health risk greater than saturated fat

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Polyunsaturated Omega Fatty Acids

• Omega-3 fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides

• Omega-6 fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils

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Polyunsaturated Omega Fatty Acids

• Omega-3 fatty acids decrease cholesterol, triglycerides, inflammation, blood clots, abnormal heart rhythms, high blood pressure

• Decrease risk of heart attack, stroke, Alzheimer’s, dementia, joint degeneration

• Sources of omega-3 fatty acids include fresh or frozen fish, flaxseeds, canola oil, walnuts, wheat germ, green leafy vegetables

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Fat content of selected foods

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Proteins

• Build and repair tissue• Necessary for normal functioning• Help maintain normal body fluid balance• Source of energy (4 calories/gram) if

carbohydrate is insufficient• Sources are meats and alternatives, milk, and

other dairy products• Excess proteins can be converted to glucose or

fat, or excreted in urine

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Recommended Daily Protein Intake

• In general, athletes do not require a special diet or supplementation

• Even in strength training and body building, protein in excess of 20% of daily energy intake is not needed

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Caloric value of food (fuel nutrients)

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The American Diet

• Academy of Sciences created guidelines for a well-balanced diet

• The ranges allow for flexibility in planning diets for individual health and physical activity needs

• The source of fat calories is critical

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Nutrition Assignment

Keep a written log of everything you eat and drink for 1 typical day. Record how much you eat/drink.

Extra Credit: Keep a log of 2nd day too!

© 2010 Cengage-Wadsworth

Chapter 3: Nutrition “You Are What You Eat”

1. Six essential nutrients:

2. Carbohydrates:Complex & Simple

3. Fat:Saturated & UnsaturatedTransfatty AcidsOmega 3 & 6

4. Protein:

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Chapter 3: Nutrition “You Are What You Eat”

1. Vitamins:Antioxidants

2. Minerals:

3. Water:

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Vitamins

• Organic nutrients essential for normal metabolism, growth, and development

• Classified according to solubility– Fat soluble (A, D, E, and K)– Water soluble (B complex and C)

• Most vitamins must be obtained through diet

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.

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Vitamin D

• Research suggests vitamin D has anti-cancer properties, decreases inflammation, strengthens the immune system, controls blood pressure, helps maintain muscular strength, may help deter diabetes and fight depression

• Required for calcium absorption

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Vitamin D

• Good sources are salmon, mackerel, tuna, sardines, fortified milk, yogurt, orange juice, and cereals

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Vitamin D

• Sunshine is the best source

• UV rays lead to the production of vitamin D3 which is transformed by the liver and kidneys into vitamin D

• Strive for daily “safe sun” exposure, or 15 minutes of unprotected sun on the face, arms, hands between 10 a.m. and 4 p.m. a few times a week

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Antioxidants–Vitamin C–Vitamin E–Beta-carotene–Selenium

–Fight cancer & free radicals – block formation of tumors!

–Textbook: page 89 “Super Foods” (Fruits & Veggies)

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Top antioxidant foods

• Fruits and vegetables are the richest sources of antioxidants and phytonutrients

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Behavior Modification Planning: “Super” Foods

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Calcium

• RDA for calcium is 1,000-1,300 mg per day

• RDA can be met by a diet high in calcium-rich foods

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Water

• The most important nutrient – involved in every body process!

• About 60% of body weight

• Temperature regulation, lubricates joints, shock absorber

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Food Label with U.S. Recommended Daily Values

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Achieving a Balanced Diet

• Eat a diet with ample fruits and vegetables

• Milk and milk products (low-fat/nonfat) decrease low bone mass, provide potassium, vitamin D, protein, and may help manage weight

• Meats and beans group provides protein, B vitamins, vitamin E, iron, zinc, magnesium

• Avoid oils with trans fats and saturated fat

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Most fruits and vegetables contain large amounts of cancer-preventing phytonutrients

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Behavior Modification Planning: Guidelines for a Healthy Diet

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Chapter 3: Nutrition “You Are What You Eat”

1. Vitamins:Antioxidants

2. Minerals:

3. Water:

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Nutrition Assignment

Go to www.mypyramidtracker.gov

Complete blue handout

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