Eating Great in ’08 Basic Nutrition Workshop Part 1
Judy Rigsby [email protected]
Ungerland Chiropractic Clinic7718 E. 91st St. Suite 100Tulsa, OK 74133918-743-2555
Nutrition Equals Life
Science of how the body uses food Need food and water to live
– Need good food to live well If you don’t eat and drink, you will die
– If you don’t eat and drink nutritious food and beverages:
• Your bones may bend or break (calcium)• Your gums may bleed (Vitamin C)• Your blood may not carry oxygen to every cell
(iron)
Reasons to Eat
Consider the reasons you eat. Do you eat because
• it is mealtime?• stress sends you to food for comfort?• you are in a social situation?• you are alone?
Of all the reasons, only one is a reliable guide – hunger
Eat to LiveHunger signals that the body’s fuel supply is low.Signs which might indicate too much focus on food
•Choosing food based on lots of rules
•Feeling guilty when rules are broken
•Planning events around food
•Taking health risks to eat certain food
•Sneaking or hiding food
•Daydreaming about food
Summary: Eat nutrient-dense foods within caloric needs Maintain a healthy weight Be physically active on most days Encourage certain food groups Choose healthy carbohydrates Get less sodium and more potassium Limit alcoholic beverages Keep your food safeDietary Guidelines Website
Nutrients for Healthy Eating Build, maintain, repair
tissues Empower cells to send
messages, making it possible to– Breathe– Move– Eliminate waste– Think– See– Hear– Smell– Taste
Macronutrients– Carbohydrates– Proteins– Fats– Water
Micronutrients– Vitamins– Minerals
Essential Nutrients and More…
Cannot be manufactured in the body
Linked to specific deficiency diseases
Phytochemicals Phytoestrogens 60-20-20 Rule
Calories Are Fuel
Food (calories in food) is the fuel 3 sources of food calories
• Carbohydrates – 1 gram = 4 calories– 55-65 percent of your daily calories
• Protein – 1 gram = 4 calories– 15-20 percent of your daily calories
• Fats – 1 gram = 9 calories– No more than 30 percent
of your daily calories
Guidelines for Healthy Eating
Eat a wide variety of food Choose food lower in fat, saturated fat, and
cholesterol Limit sodium intake Eat a minimum of 3 to 4 servings of vegetables
and 2 to 3 servings of fruit every day Eat 6 or more servings of complex carbohydrates,
such as breads, cereals, or grains each day Drink a minimum of 64 ounces of water daily
Variety for Balance
10 – 15 new food products every day Variety is necessary in our food choices Consult nutrition or food labelsHow to Read Nutrition Labels, Part 1
How to Read Nutrition Labels, Part 2
Food LabelsNutrition FactsServing Size ½ cup (114g)Servings Per Container 4 Amount Per Serving____________Calories 90 Calories from Fat 30__________________% Daily ValueTotal Fat 3 g 5 % Saturated Fat 0g 0 %Cholesterol 0 mg 0 %Sodium 300 mg 13%Total Carbohydrate 13 g 4 % Dietary Fiber 3 g 12 % Sugars 3 g Protein 3 g Vitamin A 80 % Vitamin C 60 %Calcium 4 % Iron 4 %_____*Percent Daily Values are based on a
2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs._______________________________
_______ Calories 2,000 2,500__Total Fat Less Than 65 g 80 g Sat Fat Less Than 20 g 25 gCholesterol Less Than 300 mg 300 mgSodium Less Than 2,400 mg 2,400mgTotal Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g___
Calories Per Gram:
Fat 9 Carbohydrate 4 Protein 4
Portion Amount Recommended If you eat 2 servings, double the
calories Sugars include natural and
processed form Wide spread between calories and
calories from fat % Daily Values based on 2,000
calorie per day intake Good rule of thumb is 3 grams of
fat or less for every 100 calories Vitamin and mineral content per
serving Reference list for daily values
information Basic calorie information
Review Quiz Eat a wide _______ of food. Choose food lower in _____ _____, _______ ____,
and ___________. Less than 30 percent of your total caloric intake should
come from __________. Limit __________ intake. Eat a minimum of 3 to 4 servings of ______ and 2 to 3
servings of __________. Eat _________ or more servings of breads, cereals, or
grains. Drink a minimum of _______ ounces of water daily.
Macro Nutrients
Carbohydrates – Energy Source• Monosaccharides
• Disaccharides
• Complex carbohydrates– Polysaccharides
– Dietary Fiber
How much fiber do you need?• 25 grams a day for women younger than 50
• 38 grams a day for men younger than 50
• 21 grams a day for women older than 50
• 30 grams a day for men older than 50
Macro Nutrients, continued
Proteins – Building Blocks– Non-essential Amino Acids– Essential Amino Acids
Macro Nutrients, continued
Fats – The Smaller Necessity• Saturated Fats
• Unsaturated Fats
• Poly and Monounsaturated Fats
Daily Journal and Recipe Book
Daily Journal• Daily Exercise or
Activity
• Daily Food Intake– Breakfast
– Lunch
– Dinner
– Snacks
• Water
• Vegetables
• Fruit
• Thoughts for the Day
Determine Caloric Needs– Calorie Options:
• 25 calories per kilogram for weight loss
• 28 calories per kilogram for weight maintenance
• 30 calories per kilogram if you are active (exercising regularly 4-5 times per week for at least 30 minutes each session
• 32 calories per kilogram if you are extremely active or employed as a hard laborer
Caloric Need Formula
_________ 2.2 = ___________Weight in pounds Weight in kilograms
__________________ X ____________ = _________________Weight in kilograms Calories per kg Total calories per day
Example: 178 lbs. 2.2 = 81 kg
81 kg X 25 calories per kg = 2025 total calories per day
Food Guide Whole Grains (C)
80-120 cal./serving Starchy Vegetables (C)
80-100 cal./serving Vegetables (C)
20-30 cal./serving Fruit (C)
60-80 cal./serving Lean Meat (P)
55-60 cal./ounce Low-Fat Dairy (P)
90-100 cal./serving Other Proteins (P)
80-100 cal./serving Fats (F)
45 cal./serving Sweets & Processed Foods
Limit number of servings per day
Carbohydrates60%Proteins
15%
Fats25%
Food Groups
Carbohydrates: Whole Grains
– 1 slice of bread
– ½ cup rice
– ¾ cup unsweetened cereal
– ½ cup cooked cereal
– ½ cup pasta
– 6 crackers
– ¾ oz. Pretzels
– 3 cups unbuttered popcorn
Starchy Vegetables– ½ cup corn, green peas,
lima beans
– 3 oz. (1 small) baked potato
– ½ cup mashed potatoes
– ½ cup yams or sweet potatoes
Vegetables– 1 cup raw vegetables
– ½ cup cooked vegetables
Food Groups, continued Fruit
– 1 medium piece– 2 small pieces– ½ cup mixed– 1 cup melon
Protein: Lean Meat
– 3 oz. beef, chicken, turkey, pork, fish
Low-Fat Dairy– 1 cup skim milk– 1 cup nonfat yogurt– ½ cup nonfat frozen yogurt
Other Proteins– 3 egg whites– ½ cup nonfat cottage cheese– 1 oz. low-fat cheese
Fats:– 1 tsp. vegetable oil– 1 tsp. butter or margarine– 10 small olives– 1 Tbsp. nuts/seeds– 1/8 avocado
Sweets & Processed Foods– Limit number of servings
each day
Nutrition Websites
Nutrition and Food Web Archive Whole Foods Market Recipes Understanding Food, Part 1 - Nutrition by Natalie Understanding Food, Part 2 - Nutrition by Natalie Whole Foods vs Processed Foods - Nutrition by Natalie Charlie Rose Show – Dr. Mehmet Oz, guest host –
Nutrition Panel
Bibliography
Nutrition, Nashville: LifeWay Press, 2000. Alvarez, Manny. The Checklist, New
York: Harpercollins, 2007. Bauer, Joy. The Complete Idiot’s Guide to
Total Nutrition, New York: Penguin Group, 2005.
Rinzler, Carol Ann. Nutrition for Dummies, Hoboken: Wiley Publising, Inc., 2006.
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