Nutrition and WellnessUnit 2

Nutritionthe act or process of nourishing or of being nourished.

RDA Grains/BreadsMen19-30 years oldRecommended: 8 ounce equivalents**Minimum: 4 ounce equivalents**Women19-30 years oldRecommended: 6 ounce equivalents**Daily: 3 ounce equivalents**

VegetablesMen19-30 years old 3 cups**Women19-30 years old 2 ½ cups**

FruitMen19-30 years old 2 cups**Women19-30 years old 2 cups**

ProteinMen19-30 years old 6 ½ ounce equivalents**Women19-30 years old 5 ½ ounce equivalents**

Discretionary caloriesMales 19-30 years old-360 calFemales 19-30 years old—265 cal

Rule of thumb: 5 a day Fruit & Veg

Perceptions/Barriers A North Carolina study reveled factors and perceptions of

nutritional behaviors Life stresses Meal Planning Current health status Aging Perceived impact of food on chronic disease status

Macronutrients Include protein, carbohydrates and fat

Protein Not viewed as a primary energy source Needed in synthesis of tissues, enzymes and hormones RDA 0.8g/kg per day Complete proteins have all essential amino acids

Protein cont. Amino acids are broken down from protein and supplied to

muscles from blood. 9 of the 20 necessary amino acids must come from food

EGGS

These are portable protein sources that can be a golden ticket to toning up

Help Build Muscle and enhance weight loss Have protein, Vitamin A and B12 Easy uses: hard boiled plain or on salad, top on wheat toast

with salsa or spinich

Carbohydrates Primary source of energy. Crucial source for red blood cells and neurons 45-65% of calories should come from carbs. Carbohydrate rich diets build glycogen which stores and aids

in exercise recovery

Carbs. Cont. Athletes should eat carbs. 1-4 hours before the event Two classes: Sugars (simple)and Starches (complex) Variety of fruits and veg. by color 3 or more ounces of whole grains a day

Whole grain foods

                     brown rice brown rice flour oatmeal Whole or rolled oats whole barley whole corn or flour whole grain barley or flour whole rye or wheat or whole

white wheat flour wild rice flour 

   

are made from the entire grain seed, usually called the kernel, which consists of the bran, germ and endosperm.  

NOT whole grains:

all-purpose, bread, self rising or cake flour

couscous degerminated corn meal durum flour enriched flour enriched rice

Farina rice flour semolina unbleached flour white flour wheat flour

Fiber& water You should eat foods that are fiber rich (fruits & veg)

Helps the body to get rid of waste

Males 38 g/day Females 25 g/day

80-96 ounces of water a day

Fats Also known as lipids

Cholesterol, triglycerides and phospholipids LDL’s- Low-density lipoproteins carry more cholesterol HDL’s- High density lipoproteins carry less cholesterol (these

offer protection against heart disease) Limit saturated and trans fats (Mono and polysaturated fats)

Unsaturated fats Replacing saturated fats with unsaturated fats helps to lower

levels of total cholesterol and LDL cholesterol in the blood

Saturated fats Saturated fats are popular with manufacturers of processed

foods because they are less vulnerable to rancidity and are, in general, more solid at room temperature than unsaturated fats.

saturated fat intake to less than 7% of total calories

Calcium

Calcium is a mineral that is essential to bone growth. A deficiency of calcium, especially in females, increases the risk for osteoporosis

How many servings per day? Teens aged 9 to 18 typically need 4 to 5 servings a day

(about 1300 mg) These guidelines are based on a serving of calcium rich

foods containing 300mg

Calcium cont.What is a good way of getting calcium? List five or more different foods or ways you can receive

calcium throughout the day. Star the foods you feel have calcium in it from what you

wrote down the other day

5 Staples Every Pantry Should Have Sweet potatoes. Baked, roasted or steamed,

these are delicious on their own. Stuffed with Vitamin C, potassium, fiber and carotenoids, they're a nutritional powerhouse.

Whole-grain crackers. When that hunk of low-fat cheese or jar of natural peanut butter is calling your name, you need something with a solid crunch to go with it. Go for whole-grain crackers and crispbreads that are chock full of fiber. Many of them are low-calorie and fat free as well.

6 Staples Every Pantry Should Have Cont. Brown rice. Brown rice is much more nutritious than white

rice because it hasn't been refined and stripped of the magnesium, Vitamin E, Vitamin B-6, copper, zinc, and fiber that make it such a standout.

Olive oil. Made up mostly of monounsaturated fat, olive oil lowers the level of harmful LDL in the blood and leaves the beneficial HDL intact.

Almonds. Full of healthful monounsaturated fat, almonds provide a hefty dose of Vitamin E and also have more calcium than any other nut.

Red beans. Long a staple of families who couldn't afford meat, the humble red bean provides a big bang for the buck. Offering hefty doses of protein and fiber, this legume also contains iron, magnesium, phosphorus, potassium, copper and thiamin.