Nutrition BasicsHealth, Wellness & Fitness

Brenda Brownbbrown9@asu.edu

Why do we eat?★ Building blocks to fuel our bodies★ Hunger★ Don’t want to starve★ Socialization★ Emotional eating or not eating when upset, mad, anxious, worried, depressed or bored★ To maintain life and provide body with energy and necessary nutrients for our body to function optimally

Building VocabularyYour Bodies Nutrient Needs

★ Nutrients - Substances in food that your body needs to carry out its normal functions

★ Nutrition - The process of taking in food and using it for energy, growth, and good health

★ Carbohydrates - Sugars and starches contained in foods

★ Fiber - Tough, stringy part of raw fruits, raw vegetables, whole wheat, and other whole grains

Building VocabularyYour Bodies Nutrient Needs

★Protein - Nutrients that provide the building blocks your body needs for growth

★Fats - Nutrient found in fatty animal tissue and plant oils

★Saturated Fats - Fats that are usually solid at room temperature

★Unsaturated - Fats that are usually liquid at room temperature

Building VocabularyYour Bodies Nutrient Needs

★Trans Fat - a kind of fat formed when hydrogen is added to vegetable oil during processing

★Cholesterol - The waxy, fat like substance that the body uses to build cells and make other substances

★Vitamins - Nutrients that help regulate body functions

★Minerals - Elements in foods that help your body work properly

ObjectivesIn this lesson you will learn to...

★Identify the six main classes of nutrients

★Determine what foods you can eat to obtain the nutrients you need

★Recognize foods high in fiber

Nutrients / NutritionYour Bodies Nutrient Needs

★ The fuel your body uses comes from nutrients . Substances in food that your body needs to carry out its normal functions

★ The question of what nutrients your body needs is the subject of nutrition.

The process of taking in food and using it for energy, growth, and good health

Nutrients / NutritionYour Bodies Nutrient Needs

Six Categories of Nutrients

Six Categories of Nutrients

Carbohydrates Fats

Proteins

Vitamins Minerals

Water

Carbohydrates The first source of energy for your body comes from

carbohydrates

CARBOHYDRATES Sugars and starches contained in foods

Carbohydrates are broken down by a process called digestion

Simple Carbohydrates Complex Carbohydrates

Sugars (fruits, milk, table sugar)

Starches (bread, rice, pasta, beans, vegetables)

Carbohydrates

Fiber is a complex carbohydrate that can not be digested.

FIBER: Tough, stringy part of raw fruits, raw vegetables, whole wheat

and other whole grains.

Fiber helps carry waste out of your body!

Protein

Proteins are made up of compounds called amino acids.

PROTEIN: A nutrient group used to build and repair cells

Fats Fats carry certain vitamins in your blood stream

and helps keep your skin healthy.

Everybody must have some level of fat to survive.

FATS: Nutrient found in fatty animal tissues and plant oils that promote normal growth,

give you energy and keep your skin healthy.

Eating too many saturated fats can contribute to heart disease and some kinds of cancers.

Fats UNSATURATED FATS

We need in small amounts. Found in avocado, olive oil, nuts and seeds

SATURATED FATSFound in meat, poultry, butter, and other dairy products.

TRANS FATA kind of fat formed when hydrogen is added to

vegetable oil during processing

CHOLESTEROL The waxy, fat like substance the body uses to build cells

and make other substancesHDL (“good”) LDL (“bad”)

Project List the sources, benefits, and

deficiency issues from the following groups:

FatsCarbohydrates

Proteins

Present your findings to the class

Vitamins Vitamins helps your body use other nutrients

and help fight disease.

VITAMINS: Nutrients that help regulate body functions

Foods rich in vitamins include fruits, vegetables, lean meats, and whole grain bread.

These are the best sources, compared to supplements.

Two types: Fat Soluble & Water Soluble

Fat Soluble: stored in fat and organsWater Soluble: excreted through urine within hours or days

Minerals Like vitamins, minerals are needed in only small

amounts.

MINERALS: Substances the body uses to form healthy bones and teeth, keep blood healthy and

keep heart and other organs working properly.

For example, calcium helps build strong bones and teeth.

Iron contributes to healthy blood.

Sources

SourcesMineral What It Does Where to Find It

Iron Helps make red blood cells Meat, poultry, beans

Calcium Magnesium Phosphorus

Helps build teeth and bones and keeps them strong

Milk, cheese, and other dairy products

Potassium Sodium Chloride

Helps maintain the body’s fluid balance

Bananas, cantaloupe, fish, vegetables, meats such as chicken and turkey

Water 45 to 75 percent of the body is water

Water carries other nutrients around your body

Water helps with digestion

Drink at least half of your body weight in ounces and with meals to help your body get enough water

A person can only live for about a week without water.

Water

Helps your body remove waste

Helps regulate your body

temperature

Water

Carries nutrients to your cells

Helps you digest food

WaterMost of the weight from these foods

is from water.

OtherToo much Sodium:

*Can increase blood pressure

Too much Sugar:*Fills you up and makes you less likely

to eat healthy foods

*Promotes tooth decay

*Is stored as fat causing weight gain

Project List the sources, benefits, and

deficiency issues from the following vitamins:

Fat soluble vs Water solubleFat Soluble: stored in fat and organs

A, D, E, & K

Water Soluble: excreted through urine within hours or days

B’s (B1, B3, B5, B6, B7, B9, B12) & C

Present your findings to the class

200 Calories

You Tube

Reading Food Labels

Standardized size based on amounts people actually eat.

Similar food products have similar serving sizes making it easier to compare foods in the same category.

Pay attention to the number of servings per recipe. Ask yourself, “How many servings am I consuming?”

SERVING SIZE

Reading Food Labels

Calories provide a measure of how much energy you get from a serving of this food.

Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients.

The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.)

Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).

CALORIES

Reading Food Labels

Indicates how food fits within a 2,000 calorie diet.

Nutrients are based on dietary recommendations for most healthy people.

This helps you to understand if the food has "a lot" or "a little" of the most important nutrients.

5% or less is low20% or more is high

% DAILY VALUE

Reading Food Labels

The nutrients listed in the middle section are the ones most important to good health.

This helps you to calculate your daily limits for fat, fiber, sodium and other nutrients.

Limit: Fats, Cholesterol & Sodium

Get enough of Protein, Dietary Fiber, Vitamin A, Vitamin C, Calcium & Iron

MIDDLE SECTION

Reading Food Labels

The Percent Daily Value is the same as the U.S. Recommended Daily Allowance for vitamins and minerals (same levels).

Only these vitamins and minerals are required on labels although the manufacturer has the option to include others too.

VITAMINS & MINERALS

Reading Food LabelsLook at your label...

Identify serving size...

Total fats...What kind are they?

Total protein...

Total fiber...

Total sodium...

Vitamins & Minerals...

Daily ValuesBased on 2000 Calorie Diet

Nutrient DV Goal

Total Fat 65 gm Less Than

Saturated Fat 20 gm Less Than

Cholesterol 300 mg Less Than

Sodium 2400 mg Less Than

Total Carbohydrates 300 gm In Moderation

Dietary Fiber 25 gm At Least

Daily ValuesNutrients with a % DV but no weight listed

Calcium:  Look at the %DV for calcium on food packages so you know how much one serving contributes to the total amount you need per day. Remember, a food with 20%DV or more contributes a lot of calcium to your daily total, while one with 5%DV or less contributes a little.

For certain populations, they advise that adolescents, especially girls, consume 1,300mg (130%DV) and post-menopausal women consume 1,200mg (120%DV) of calcium daily. The DV for calcium on food labels is 1,000mg.

Don't be fooled -- always check the label for calcium because you can't make assumptions about the amount of calcium in specific food categories. Example: the amount of calcium in milk, whether skim or whole, is generally the same per serving, whereas the amount of calcium in the same size yogurt container (8oz) can vary from 20-45 %DV.

Daily ValuesNutrients Without a %DV: Trans Fats, Protein, and Sugars:

Note that Trans fat, Sugars and, Protein do not list a %DV on the Nutrition Facts label.

Trans Fat: Experts could not provide a reference value for trans fat nor any other information that FDA believes is sufficient to establish a Daily Value or %DV. Scientific reports link trans fat (and saturated fat) with raising blood LDL ("bad") cholesterol levels, both of which increase your risk of coronary heart disease, a leading cause of death in the US.

Important: Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Protein: A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.

Sugars: No daily reference value has been established for sugars because no recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.

PORTIONSInteresting facts about portions sizes:

Average dinner plate in 1956 was 8”Average dinner plate now is 10.5”

Large drink at McDonald’s in 1961 was 12 ozLarge drink at McDonald’s is now 21 oz

Average restaurant spaghetti serving in 1969 was 11 ozAverage restaurant spaghetti serving now is 21 oz

A pound of potato chips costs Americans 200 times more than a pound of potatoes.

PORTIONS

“Our eyes are bigger than our stomachs”

Speed eating

Social butterflies standing next to the table of food…

We want our “money’s worth”.

Boredom

Emotions

Habit

Why do we SUPERSIZE?

PORTIONSMindfulness of Eating Patterns

Get in touch with the “inner voice of childhood”

Recognize when we are no longer hungry

Stop before you go too far

Look forward to more of the same good food later

Know how to fill up without filling out

PORTIONSStrategies to Eat Appropriate Portions

Read the label for portion size

Ask for single portion sizes instead of double

Use salad plate for main meal

What food colors are on your plate?

Protein serving is usually the size of your palm or a deck of cards.

Vegetable serving is two times the size of your palm.

Carbohydrate serving is 1 cup or about the size of your fist or a baseball.

PROJECTCreate a Healthy Meal

What protein will we have?What grains?What fruit?What vegetable?What dairy?

What will the portions sizes be?

Find Healthy recipes

Must be home-made

Create a food label

Take a photo or create a picture of the meal