Healthy NutritionHealthy NutritionGuidelinesGuidelines

#1- Macronutrients#1- Macronutrients

Property of HHPR Department-PSU

Body Composition Review ?’sBody Composition Review ?’s

• What is a healthy % fat range for college age women? Ditto for men??

• Are genetics or lifestyle habits more influential in determining % fat???

• Identify the 2 basic lifestyle factors you control that determine whether you will gain, lose or maintain body weight????

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Nutritional Requirements: Nutritional Requirements: Components of a Healthy DietComponents of a Healthy Diet

• Essential nutrients = substances the body must get from food because it cannot manufacture them at all or fast enough to meet E needs

• Macronutrients Micronutrients – Proteins -Vitamins– Carbohydrates -Minerals– Fats -Water

Energy (E) from FoodEnergy (E) from Food

• Kilocalorie or Kcal= a measure of E content• Three classes of macronutrients our essential

nutrients supply ALL your energy (E) or Kcals– Carbohydrates (CHO)– Fats– Proteins

Sources of Energy in the DietSources of Energy in the Diet“4-7-9 Rule”“4-7-9 Rule”

One gram of each has how many Kcals?One gram of each has how many Kcals?

Simple vs Complex Simple vs Complex CarbohydratesCarbohydrates

• Simple CHO or “simple sugars” (less healthy)– Found naturally in fruits and milk and added to

many other foods– Include sucrose, fructose, maltose, and lactose

• Complex CHO or “starches” (healthier)– Found in plants, especially grains, legumes, and

tubers– Includes most types of dietary fiber

Carbohydrates (CHO)Carbohydrates (CHO)The Ideal Source of EnergyThe Ideal Source of Energy

• A#1 primary supply energy to ALL body cells. • Brain & nervous system use only CHO• During high-intensity “anaerobic” exercise our

muscles get most of their E from CHO• CHO is stored as:

– Muscle glycogen, blood & liver glucose• V limited E source… 1900 KCALS average person• Dr. Atkin’s “ extremely low CHO/ high protein” diet???

Refined Carbohydrates vsRefined Carbohydrates vs Whole Grains Whole Grains

• Whole grains are higher in fiber, vitamins, minerals, and other beneficial compounds

• Whole grains take longer to digest– Make people feel full sooner – Cause a slower rise in glucose levels

• Choose foods that have “whole grain” as the first item on the ingredient list on the food label… exs-– Whole wheat, whole rye, whole oats,

oatmeal, whole-grain corn, brown rice, popcorn, barley, etc.

Glycemic IndexGlycemic Index

• Glycemic index = a measure of how the ingestion of CHO affects blood glucose levels

• Consumption of CHO causes insulin and glucose levels in the blood to rise and fall

• High glycemic index foods cause quick and dramatic changes in glucose levels

• High glycemic index foods are linked to increased risk of diabetes and CHD

Glycemic IndexGlycemic Index

Recommended Carbohydrate Recommended Carbohydrate IntakeIntake

• Acceptable Range = 45–65% of total daily calories as CHO… the foundation!

• CHO Loading for aerobic athletes (70%)• Adequate daily intake of CHO = 130+ grams• Limit intake of added “simple” sugars

– Experts 10-25% or less of total daily calories

– Limit simple to <1/3 of total CHO intake!

Fats—Essential in Limited Fats—Essential in Limited Healthy AmountsHealthy Amounts

• Body fat stores supply E• Insulates the body• Supports and cushions organs• Absorbs fat-soluble vitamins• Add flavor/taste and texture to foods • Excess causes OBESITY

* Why a quality CHO - moderate protein - low fat diet is desirable!

Types and Sources of FatsTypes and Sources of Fats

• Monounsaturated fats or “monos” – Found in certain vegetables, nuts, and vegetable oils– Healthy… help reduce atheroslerosis & CHD– Liquid at room temperature

• Polyunsaturated fats or “polys” – Found in certain vegetables, nuts, and vegetable oils– Healthy… if NOT hydrogenated!– Also liquid at room temperature

Types and Sources of FatsTypes and Sources of Fats• Saturated Fats

– Found primarily in ANIMAL foods – Misconception- also found in vegetables, nuts, and vegetable oils– Exs. - Palm and coconut oils– Usually SOLID at room temperature

• Trans Fatty Acids or Hydrogenated Fats * Chemically altered monos or polys that may be much much worse than saturated fats! * Read food labels and AVOID totally!!!

Polyunsaturated Fats Polyunsaturated Fats • Two key forms:

– Omega-3 fatty acids• Found primarily in fish… cold vs warm

H2O ?• Supplements

– Omega-6 fatty acids• Found primarily in certain vegetable oils• Exs.- corn, soybean, and cottonseed oils

? Tuna vs good ‘ol SEK catfish?

Comparison of Dietary FatsComparison of Dietary Fats

Avoiding Trans Fatty Acids Avoiding Trans Fatty Acids AKA AKA ““Hydrogenated FatsHydrogenated Fats””

• Read food labels and …

• Avoid foods with “vegetable shortening” or “partially hydrogenated” or TRANS fats

• “Cholesterol Free,” “Low Saturated,” “Low Cholesterol,” may not be low in

hydrogenated fats

• Cook with Canola or Olive oil

• Avoid deep fried foods … duhhh

Saturated and Trans Fats: Saturated and Trans Fats: Comparing Butter and MargarineComparing Butter and Margarine

0 5 10 15

Grams of fat in 1 tablespoon

Squeezemargarine

Tubmargarine

Margarinespread

Stickmargarine

Butter

Saturated fat

Trans fat

Other fats

SOURCE: Food an Drug Administration

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Fats and HealthFats and Health• Fats affect blood cholesterol levels

– LDL= “bad” or “lousy/lethal” cholesterol– HDL= “good” or “healthy” cholesterol– Saturated and trans fats raise LDL – Trans fats also lower HDL – Unsaturated fats lower LDL * Fats also affect triglyceride levels,

inflammation, heart rhythm, blood pressure, and cancer risk

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Recommended Fat IntakeRecommended Fat Intake

Acceptable Range = 20–35% of total daily calories as fat… AHA suggests…– Monos 10%– Polys 10%

< Saturated/Trans 10%

*** Daily Fat Gram Speed Limits*** - Women 55-60 g/day- Men 70-80 g/day

Fats in Fast Foods &Fats in Fast Foods &Snack FoodsSnack Foods

• Snack Food Line-up– No label peeking– Line up by most fat to least fat gms– Read labels and line

up correctly

• Chip Burning Demo?• Fast Food Restaurant “Guides to Nutritious Dining”

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Proteins—The Basis of Body Proteins—The Basis of Body StructureStructure

• Protein = compound made of amino acids• Proteins form key parts of the body’s main

structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones

• Used primarily during rest to “repair” or rebuild vs supplying E during exercise

Complete and Incomplete Complete and Incomplete ProteinsProteins

• Complete “essential” proteins = foods that supply all the essential amino acids – Meat, fish, poultry, eggs, milk, cheese, and

soy

• Incomplete “non-essential” proteins = foods that supply most but not all essential amino acids– Plants, including legumes, grains, and nuts– Vegetarians???

Recommended Protein IntakeRecommended Protein Intake

• Acceptable Macronutrient Distribution Range = 10–35% of total daily Kcals

• Adequate daily intake of protein = 0.8 to 1.0 gram per kilogram (0.36 gram per pound) of body weight (BW / 2= ???g)

• Needs vary by age & activity level

• One fist- 2 fist- 3 fist- 4…. ?

Summary: Healthy Summary: Healthy Macronutrient RangesMacronutrient Ranges

• Carbohydrate = 45–65% daily Kcals

• Fat = 20–35% of total daily Kcals

• Protein = 10–35% of total daily Kcals

We Have Found the Enemy and s/he is US! POGO

Nutritional Planning: ChoosingNutritional Planning: Choosing& Shopping for Healthier Foods& Shopping for Healthier Foods

• Read Food labels- Avoid partially hydrogenated / trans fats

- Limit high fructose corn syrup / simple sugars

- Obtain 2 gms fiber per 100 Kcals

- The shorter the ingredient list the better

• Count fat grams

- (W- 55-60 / M 70-80)

• Know Fat Percent vs Percent Daily Values

Food LabelsFood Labels

Read labels to learn more about your food choices.Calculate % fat ?

Know DV’s ?

Know fat grams?

Chip demo?

Attendance ???Attendance ???’’ss

• #1- How many Kcals are there in one gram of alcohol? Fat? (4-7-9 rule)

#2- The Macronutrients supply all of the ____ needed to produce E?

#3- T or F Most Americans need to take protein supplements!

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2010 Dietary Guidelines2010 Dietary Guidelines

The Dietary Guidelines for Americans are published by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases. They serve as the basis for Federal food and nutrition education programs.

* For information on the development of the 2010 Dietary Guidelines, check on www.dietaryguidelines.gov.

 

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FINAL STUDY QUESTIONSFINAL STUDY QUESTIONS1- All of the calories and energy (E) in the

diet are supplied by the _____________?

2- Foods full of simple sugars & causing an immediate spike in blood sugar are called

________ glycemic index foods.

3- Healthy fats include monos & _______ whereas unhealthy fats are _____&_____.

4- Your daily” fat gram speed limit” is _____gms (W) and ______gms (M)

5- Fats or oils one should include in their diet include _________ & __________?Chapter 8Chapter 8 3333

Web SitesWeb Sites

• Fats 101- American Heart Association- http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats-Oils_UCM_001084_SubHomePage.jsp

• www.nutrition.gov • Calorie Counters-

http://www.thecaloriecounter.com/• Fast Food Chains & Restaurant Calorie Counter-

http://www.calorieking.com/foods/category.php?cat=21