Nutrition Education

1. Nutrition Education Sarah Sodemann Emily Feivor UWGB Senior Dietetic Students

2. Carbohydrates • Sugars and Starch • Main nutrient for body’s energy/function • 55% calories should be CHO • Too little? • Body doesn’t have enough sugars to make ATP (body's energy producer) and takes your body’s proteins • Too much? • Excess CHO are stored if the body cannot use them. (in fat stores, or muscle for later time)

3. Simple vs Complex Simple Carbohydrate Complex Carbohydrate Longer lasting CHO because of long sugar-chains Examples- whole grains, legumes, vegetables • Fast acting CHO • table sugar, sugars from milk, added sugars in food • Spikes blood sugar • Issue in diabetics • Examples- white breads or pastas, sports drinks, sugared cereals, baked goods

4. Fat • More concentrated source of energy • 25-30% of calories a day from fat • Important in the role of health • Helps absorb vitamins, and many fats are beneficial to health • Too much? • Excess fat that the body cannot use/burn is stored • Too little? • Body’s absorption of essential vitamins will be compensated

5. Types of Fat Saturated Unsaturated Polyunsaturated, Monounsaturated (Omega 3,6,9) Primarily comes from plant based foods- avacado, fish, nuts, seeds, olive oil, canola oil, flax seeds Contain chains of fats that help lower inflammation by tagging onto cholesterol and protein Shown to lower health disease and osteoporosis • Saturated, Trans fat • Primarily comes from animal products: Butter, margarine, dressings, red meats, dairy • Harmful because of their chemical make up • Bulky shape which tends to cluster other saturated fats and block blood pathways

6. Protein • Building block of your body • Used as back up if you are not eating enough • Repair and build new tissue • 0.8g for every kg body weight • Differs with activity level, growth, etc Too much? • Too little? • Body cannot repair itself or replicate cells for normal-daily life • Too much? • Access protein creates KEYTONES, which are caused when you have more protein than CHO. It damages your kidneys when it filters the blood to make urine. Body doesn’t know what to do with all of the extra protein, so you excrete it out.

7. Animal vs Plant Protein Animal Plant Incomplete protein (non essential proteins) Plant products with protein such as whole grains, rice, beans, cheese have only partial building blocks for the complete protein Recommended that you combine proteins to form complete. Ex: Beans and Rice • Complete protein (essential proteins) • contains all of the building blocks for proteins for proper function • Sources include any type of meatand eggs

8. Vitamins • They are needed for normal function, growth and maintenance of body tissues, • Regulate and support chemical reactions in the body • Two types • Water and Fat soluble

9. Vitamins Water Soluble Fat Soluble Although they are stored, it is still recommended that the recommended amount is consumed everyday-especially if you are growing Need fat to be absorbed into the body stored in liver or fat deposits Vitamin D, K, E, A, • Easily flushed out of body, and need to be replenished daily • Cannot be stored in fat • Vitamin c, B vitamins (all the others besides the fat soluble)

10. Minerals • Like vitamins, they are very important in the growth of the body, and maintaining health • Important minerals for adolescence • Iron, Calcium, Zn (immune system), Magnesium (muscle and nerve function), Folate (make DNA and genetic material), Iodine • Amounts vary with age, lifecycle, gender etc.

11. Water • Most vital nutrient- can’t survive without it • Used to maintain fluid pressure in compartments such as brain and heart • Amount varies between individual • Depends on amount of fruits/veggies, other beverages, and food • Safe average is 8 glasses/day

12. Calorie Calories= Energy Calories do not Make you fat!

13. Calorie Calculation Activity Harris Benedict EquationMen: 66.47+13.75(wt in kg) + (ht in cm)-6.76(age in yr)Women: 655.1+9.56 (wt in kg)+1.85(ht in cm)-4.68(age in yr) *note 1kg=2.2#

14. Calories continued • CHO 4kcal/g • Fat 9kcal/g • Protein 4kcal/g CAN YOU GUESS THE NUMBER OF CALORIES?!

15. Questions From You • Do you think obesity is more prevalent now, than 10 years ago? • It is an epidemic today, but the awareness has increased within these last couple years • Factors increasing obesity rate/prevalence • Busy schedules, convenience foods (packaged/processed) more internet/tv/video games, poverty, lack of transportation • If someone doesn’t have a lot of space, equipment or time, what is the best way to exercise? • Resistance training • Push ups, sit ups, planks, cardio, wall sits • Video workouts (P90x, Insanity) • Free weights

16. Questions From You • What can you do to maintain a healthy lifestyle? • Personal time (yoga, walks, music, meditation/prayer) • Physical activity (improves energy, and attitude) • Emotional (crying and sweating clean your body of toxins) • Social (connect with friends and family, be open, engage in healthy behaviors) • Mental (work your brain, puzzles, games) • How much do you have to exercise to stay healthy? • Exercise decreases the risk for many diseases • However, people who excessively work out need to increase their nutrient intake rather than consume ‘empty’ calories to be healthy • People who don’t work out, aren’t necessarily unhealthy if they eat well. Could be healthy spiritually, mentally, emotionally, and socially

17. Is a Mexican taco healthier than an Indian taco? • Indian Tacos are typically fried in oil, which increases fat content • Variety of meat determines protein:fat ratio • Lean meats like turkey, chicken are healthier than beef or pork • The more cheese or sour cream you add, the more calories from fat you consume • The more vegetables, salsa, spices (not salt), the higher quality the calories

18. Any Questions??