Nutrition Chapter 10

1. NutritionChapter 10 You are what you eat! Super size fries = ???? 400,000 deaths annually related to poor diet and inactivity.

2. High Nutrient Density • Foods that are rich in nutrients relative to their energy cost

4. Essential and Non-essential Nutrients • Essential: obtained from the diet only • Non-essential: manufactured in the body

5. Essential Nutrients • Fats • Carbohydrates • Proteins • Vitamins • Minerals • Water

7. Energy or Fuel Nutrients • Carbohydrates: 4 calories per gram • Proteins: 4 calories per gram • Fats: 9 calories per gram

8. ‘

9. Carbs, Fats, Proteins • 1 package of peanut butter crackers has 210 calories: • 23 gm carbohydrates X 4 calories = 92 • 5 gm protein X 4 calories = 20 • 11 gm fat X 9 calories = 99 • Over ½ the calories per serving comes from fat • 6 “ turkey sub (no mayo with olives) 280 calories • 46 gm carbohydrates X 4 = 184 • 18 gm protein X 4 = 72 • 4.5 gm fat X 9 = 40.5

10. Just For Your Information • Web site for fast food nutritional information • http://www.dietfacts.com/fastfood.asp

11. Recommended Intake • Carbohydrates • 55%-60% of total calories • 45 to 50 % complex • 10% simple sugars

12. Carbohydrates • Primary source of energy for the body • “High octane fuel” • Source of fiber

13. Carbohydrates • Simple • Example sources: table sugar, desserts • Complex • Example sources: Rice, pasta, cereal, fruits, vegetables

17. Complex Carbohydrates • Visual is the old food pyramid • New food pyramid info: www.MyPyramid.gov • Incorporates exercise • 12 separate pyramids • Servings in ounces or cups • 6 to 11 servings per day from this group • Mentally, draw a food pyramid that reflects your dietary intake

18. Complex Carbohydrates: Source Of Fiber

19. Dietary Fiber • Indigestible portion of carbohydrates: • Skin • Seeds • Found only in plant foods • Not found in animal sources

20. Dietary Fiber #2 • May assist in the prevention and treatment of diabetes, CV disease, colon cancer as well as other health problems • Chinese diet

21. Recommended Fiber Intake • 25 to 35 g/day (most consume 10-15g) • Sudden increases may cause gas, diarrhea, and bloating • 1 cup pinto beans 12g • 1 apple 4g • 1 c. bran flakes 6g

22. Fats • Required for normal functioning • 30% of calories should come from fat • 10% saturated (avoid) • 10% monounsaturated • 10% poly unsaturated • 20% or less if goal isweight loss or lowering cholesterol

23. Types of Dietary Fat • Saturated • Unsaturated • Polyunsaturated • Monounsaturated • Do not restrict fat in children <2 yrs. or for those with very serious illnesses (unless physician prescribed)

24. Saturated Fat • Animal Sources: beef, butter, cheese, whole milk • Vegetable Sources • Coconut oil • Palm oil • Cocoa butter • Solid at room temperature • Contributes significantly to high cholesterol levels

25. Unsaturated Fats • Polyunsaturated • Lowers both LDL and HDL • Corn oil • Monounsaturated (associated with lower cholesterol levels) • Lowers LDL but not HDL • Canola oil • Liquid at room temperature

26. Fish Oils • Omega -3 fatty Acid • Source: Cold water fish • (not canned fish) • Appear to have positive effects on blood lipids • Three meals per week recommended

27. Trans-Fatty Acids / Hydrogenation • Read these terms as “saturated fat” • Trans-fatty acids / Food labels • May be more problematic than saturated fat • Stick margarines • Baked desserts

31. Olestra • 25 years and 250 million dollars spent • Fat molecules are so large that they pass through the bowel, unabsorbed by the body. • May cause loss of vitamins, D,A,K, and E • Gastrointestinal problems • Potential CV problems, stroke, seizures, perhaps cancer.

32. Proteins • Primarily for maintenance and repair of the body • Composed of amino acids found in plant and animal products • Essential amino acids • Non-essential amino acids

33. Proteins • Complete (high quality) • Incomplete

34. Complete Proteins • Contain all the essential amino acids • Usually from animal sources

35. Incomplete Proteins • One or more of the essential amino acids are missing (plant source) • Properly combined vegetable sources can result in all the essential amino acids • Example: red beans and rice

36. Recommended Intake • Protein • 12-15%of calories should come from protein • Slightly higher if very active

37. Protein Intake #2 • Two servings daily of 3-6 ounces • Each serving about the size of a deck of cards • Increased amounts may be required during growth, certain disease states, pregnancy, and lactation. • 0.8 g/kg of body weight

38. Protein Intake #3 • Example: 100 pounds = 45.5kg BW • 45.5 x .8 = 36.4 g • l chicken breast = 29-35 grams • 1 cup milk = 8 grams • 1, McDonald’s quarter pounder = 23 grams • 1, 3 ounce steak = 24 grams • 1 c. pasta = 4 grams • Food labels do not give % of daily value related to protein

39. Amino Acid Supplementation • Excesses of one amino acid may prevent absorption of other amino acids. • Is not required to develop greater muscle mass (contrary to belief) • U.S. Olympic Sports Medicine Committee

40. Creatine:Speeds up muscle recovery time • Helps in recovery of fatigued muscles • Appears safe • Long term effects??? • Consume increased amounts of fluid • Exercising in heat?

41. Vitamins: Function • Regulators of body processes • No caloric value • Destroyed by heat

42. Vitamins • Essential for life • Fat soluble vitamins • A, D, E, and K • Stored in the body • Water soluble • C and B complex • Not stored in the body

43. Minerals • Vital but exists in minute amounts • Supplementation is generally not necessary except for calcium, iron, and zinc • The previous statement is being evaluated by health professionals

44. Iron • The mineral most important in helping with oxygen transport. • Best source: red meat • Only 10% of iron consumed is absorbed

45. Calcium • Most abundant mineral in the body • The body can’t manufacture calcium • Milk is the most reliable source

46. Calcium #2 • Average recommended amounts: • 1000 to 1500mg daily • Essential during entire life • One cup of milk has about 300mg • Essential for the prevention of osteoporosis: • Calcium, estrogen, and weight bearing activity

47. Calcium #3 • 60% of post menopausal women develop osteoporosis • Example: sponge • Grandmother falls and breaks a hip • Who is at greatest risk? • Supplementation is recommended

49. Water • Most essential nutrient • 8 glasses recommended daily • Represents 60%-70% of total body weight

50. Vitamin Supplements: A Changing Issue