Lesson #6

Nutrition

The Six Nutrient Classes

1) Carbohydrate Complex: Potato, rice, pasta, fruit Simple: Sugar, candy, cookies

*Fuel of Choice *60-65% of diet

2) Fats Saturated: solid at room temperature- animal

Unsaturated: liquid at room temperature-vegetable Trans: Partially Hydrogenated oils

3) Protein Essential (8) amino acids Nonessential- body can maintain

*Americans typically eat 200% of the RDA

****These 3 nutrients are your fuel sources****

The Six Nutrient Classes

(Continued)

4) Vitamins Water soluble- C & B complex Must be replaced daily

Fat soluble- A, E, D, & K

5) Minerals Major: P, Ca, Fe

Trace: Na, K, Cl, etc.

6) Water

***These 3 nutrients do not provide energy***

CARBOHYDRATES Fuel for an Active, Vigorous Lifestyle

CARBOHYDRATES

STATION

Simple Complex

***Carbohydrates are the primary fuel source for your body***

Carbohydrates

• Simple Carbohydrates (Sugars)

-Provide a quick source of energy, followed by a lull in energy

-“Empty Calories”- not usually in nutrient dense foods

-Examples: Soda, Candy, Cookies

• Complex Carbohydrates (Starch and Fiber)

-Preferred energy source for the body -Nutrient dense foods

-Examples: whole-grain bread, cereal, pasta, fruit, vegetables

Sources of Carbohydrates

Bread, Cereal, Rice, Fruit Group Vegetable Milk, Yogurt, and

and Pasta Group Group Cheese Group

Bagels Apples Broccoli Milk(2% or skim)

Breads Bananas Carrots Pudding

Cereals Fruit Juices Corn Sherbet

Crackers Nectarines Peppers Yogurt

English Muffins Oranges (green,red) Yogurt, frozen

Graham crackers Pears Potatoes

Pasta (spaghetti, Potatoes,sweet

macaroni) Tomatoes

Popcorn

Pretzels

Rice

It is important to choose foods from all the food groups to get the appropriate

nutrients your body needs daily.

Fat…

• Is the body’s chief storage form of energy

• Helps you feel full or satiated

• Enhances food’s aroma and flavor

• Cushions the vital organs

• Protects the body from temperature extremes

• Carries the fat-soluble nutrients (discussed later)

• Provides materials to make cell membranes

Fat

Saturated

Unsaturated

Vegetable Fats -Liquid at room temp

-“Healthy Fat”

S

O

U

R

C

E

S

O

U

R

C

E

Animal Fats -Solid at room temp

-Associated with

cardiovascular disease

S

O

U

R

C

E

Trans Fat

Synthesized -Partially

hydrogenated oils

-Worse than saturated

THE PERCENT OF FAT CALORIES IN FOOD

More than 90% Bacon, mayonnaise, butter, cooking and fat salad oils, lard, cream,

vegetable shortening, baking chocolate, olives

80 - 90% fat Salad dressings, cream cheese, nuts, avocados, coconut, corned

beef, sausages

50 - 80% fat Beef, lamb, pork, veal, Canadian bacon, ham, frankfurters, cheese (American,

Swiss, Cheddar, Jack, etc.), peanut butter, ice cream, potato chips, chocolate

candy, tuna in oil

35 - 50% fat Round steak, lean ground beef, whole milk, fried chicken and fish, most,

cookies, crackers, cakes, donuts

20 - 35% fat Low-fat milk and yogurt, liver, pancakes, muffins

Less than 20% Skim milk, buttermilk, frozen yogurt, fat chicken without skin, broiled fish,

seafood (shrimp, scallops, tuna in water, beans, peas, lentils, bread, breakfast

cereals (except granola), grains, rice, pasta, fruits, vegetables (except

avocados and olives)

The current guidelines for fat intake is not more than 30 percent of the day’s total

calories. Balance high-fat foods with larger quantities of low-fat foods.

CHOLESTEROL HDL vs LDL

Cholesterol is… • a wax like fatty substance that is produced by the

body in the liver and is used for building cells. • transported throughout the body in the blood

stream with excess amounts stored in the walls of the blood vessels.

• Excessive amounts of cholesterol that require storage in the circulatory system result in blocked arteries.

• Healthy people produce all the cholesterol that is needed, you consume additional cholesterol when you eat animal products that are high in saturated fats.

There are two types of Cholesterol:

HDL (Good): High Density Lipoprotein

-Helps remove cholesterol from the blood.

-There are no foods that contain HDL.

-It is believed that regular exercise and heredity are the major factors determining the amount

of HDL that you have in your blood.

**You want to do everything you can to increase your levels of HDL**

There are two types of Cholesterol:

LDL (Bad): Low Density Lipoprotein

-Leads to the buildup of cholesterol on artery walls.

**You should have a ratio of HDL/LDL where the LDL is no more than 3 times the amount of HDL**

The ratio of HDL to LDL can be increased by exercising

and decreasing your intake of saturated fats.

*A typical cholesterol reading is the total of both cholesterol counts.

Normal: < 200 mg/dl

Moderately High: between 200 mg/dl - 239 mg/dl Dangerously High: > 239 mg/dl

PROTEINS The Building Blocks of the Body

Amino

Acids

Animal Non-Meat

Protein Protein

•Protein Builds Body Tissue (ex: muscle tissue)

Sources of Protein 1) Egg (egg whites)

2) Milk (skim milk)

3) Beef, poultry, fish, etc. (skinless chicken)

Protein can also be found in the following foods as

incomplete amino acid sources:

*Peanut Butter

*Rice & Grains

*Beans, Vegetables

What are vitamins?

They are:

• essential,

• non-caloric nutrients (they do not

provide energy),

• needed in tiny amounts in the diet,

• that serve as helpers in cell functions.

• WATER - SOLUABLE

-Vitamin C and B-complex

-Quickly absorbed by the body

-Excesses cannot be stored

• FAT - SOLUABLE

-Vitamins A, D, E, K

-Absorbed slower by the body

-Can be stored in the body

-Extremely low fat diets can lead to

deficiencies in these vitamins

Types of Vitamins

WATER-SOLUABLE VITAMINS

Vitamin Role in Body Food Source

C Protects against infection; helps with formation of Citrus fruits, tomatoes,

connective tissue; helps wounds heal; maintains cabbage, broccoli, potatoes

elasticity and strength of blood vessels. peppers

B1 Changes glucose into energy or fat; helps prevent Whole-grain or enriched

nervous irritability; necessary for good appetite. cereals, liver, yeast, nuts,

legumes, wheat germ

B2 Transports hydrogen; is essential in the metabolism Liver, green leafy vegetables,

of carbohydrates, fats, and proteins; helps keep skin milk, cheese, eggs, fish,

in healthy condition. whole-grain or enriched

cereals

Niacin Hydrogen transport; important to maintenance of all Yeast, liver, wheat germ,

body tissues; energy production; needed by body kidneys, eggs, fish

to utilize carbohydrates, to synthesize human fat,

and for tissue respiration

B6 Essential to amino-acid and carbohydrate metabolism Yeast, wheat bran and germ,

liver, kidneys, meat, whole

grains, fish, vegetables

Pantothenic Functions in the breakdown and synthesis of Liver, kidneys, milk, yeast,

acid carbohydrates, fats, and proteins; necessary for wheat germ, whole-grain

synthesis of some of the adrenal hormones cereals and breads, green

vegetables

Folacin (folic acid) Necessary for the production of RNA and DNA and Liver, nuts, green vegetables,

normal red blood cells. Orange juice

B12 Necessary for production of red blood cells and Meat, liver, eggs, milk

normal growth.

FAT-SOLUABLE VITAMINS

Vitamin Role in Body Food Source

A Maintenance of epithelial tissue; Milk and other

strengthens tooth enamel and dairy products,

favors utilization of calcium and green vegetables,

phosphorus in bone formation; carrots, animal

growth of body cells; keeps eyes liver

moist.

D Promotes absorption and utilization Fish oils, beef,

of calcium and phosphorus; butter, eggs, milk;

essential for normal bone and tooth produced in the

development. skin upon

exposure

to ultraviolet rays

in sunlight

E May relate to oxidation and longevity; Widely distributed

may be a protection against red blood yellow vegetable

cell destruction. oils, and wheat

germ

K Essential for blood clotting; assists in Spinach, eggs,

regulating blood calcium level. liver, cabbage,

tomatoes;

produced by

intestinal bacteria

MINERALS What are they?

* Essential micro-nutrients required

by the body

* Used by the body for growth

maintenance, repair and other

bodily functions

MINERALS Mineral Primary Function Food Source

Calcium Building material of bones and teeth (about 99% Dairy products,

of body is your skeleton); regulation of body leafy vegetables,

functions; heart muscle contraction, blood clotting. apricots

Phosphorous Combines with calcium to give rigidity to bones Peas, beans,

and teeth; essential in cell metabolism; helps to milk, liver, meat,

maintain proper acid-base balance of blood cottage cheese,

(calcium and phosphorous are the most abundant broccoli, whole

minerals in the body). grains

Iron Part of the red blood cell’s oxygen and carbon Liver, meat,

dioxide transport system; necessary for cellular shellfish,

respiration; important for use of energy in cells peanuts, dried

and for resistance to infection. fruits, eggs

Iodine Essential component of the thyroid hormone, Iodized salt,

thyroxine, which controls the rate of cell seafood

oxidation; helps maintain proper water balance.

Manganese Enzyme activator for carbohydrate, protein, and Wheat germ,

fat metabolism; also important in growth of nuts, bran, green leafy

cartilage and bone tissue. vegetables, cereal

grains

Copper An essential ingredient in several respiratory Kidneys, liver,

enzymes; needed for development of young beans, Brazil

red blood cells. nuts, whole meal

flour, lentils, parsley

Zinc The function is unknown, although it is a Shellfish, meat,

component of many enzyme systems and is milk, eggs

an essential component of the pancreatic

hormone insulin

Cobalt An essential part of Vitamin B12 Sources of Vitamin

B12, such as meat

milk and milk

products

MINERALS cont. Mineral Primary Function Food Source

Fluorine Essential to normal tooth and bone development Drinking water

and maintenance; excesses are undesirable in some areas

Molybdenum Essential for enzymes that make uric acid Legumes, meat

products, some

cereal grains

Sodium Regulates the fluid and acid-base balance Table salt, milk,

in the body meat, fish, egg

whites, poultry

Chloride Associated with sodium and its functions; a part Same as sodium

of the gastric juice, hydrochloric acid; the

chloride ion also functions in the starch-splitting

of saliva

Potassium Part of the system that controls the acid-base and Readily

liquid balances; thought to be an important available in

enzyme activator in the use of amino acids most foods

Magnesium Enzyme activator related to carbohydrate Readily

metabolism available in

most foods

Sulfur Component of the hormone insulin and the sulfur Nuts, cheese,

amino acids; builds hair, nails, skin dried fruits,

barley and

oatmeal, eggs,

beans, and

brown sugar

WATER Water is the Primary Component of

Blood and Tissue Fluids.

It accounts for 65% (+ or -) of your weight

1 2 3 4

5 6 7 8

NEEDED PER DAY

Guidelines for Good Nutrition

• Every day your body requires a certain amount of energy from carbohydrates, protein and fats to function properly.

• Eating well doesn’t have to be complicated.

• Follow national dietary recommendations.

• If you need to lose or gain weight, some of these recommendations may need to be adjusted.

• Use common sense

Examples of servings (and Calories) to

Maintain Energy Balance Servings

Food Group Many Women Children, Teen Girls, Teen Boys and

and Older Active Women Active Men

Adults and Most Men

(About 1,600 (About 2,200 (About 2,800

calories) calories) calories)

Bread 6 9 11

Vegetable 3 4 5

Fruit 2 3 4

Milk 2-3+ 2-3+ 2-3+

Meat 2, for a total 2, for a total 3, for a total

of 5 ounces of 6 ounces of 7 ounces

Sample Food Label Nutrition Facts Serving Size 1/2 cup (114g) Servings Per container 4

Amount Per Serving Calories 90 Calories from Fat 30

% Daily Value

Total Fat 3g 5%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 300mg 13%

Total Carbohydrate 13g 4%

Dietary Fiber 3g 12%

Sugars 3g

Protein 3g 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 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Fiber 25g 30g Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4

Serving size and

calorie information

Percentage of

Daily Value

for nutrients

This allows comparison of

some values for nutrients in a

serving of the food with the needs of a

person requiring 2,000 or 2,500 calories

per day to show how the product fits

into the daily diet

Reference values

Food Labels SERVING SIZE

Is your serving the same size as the one on the label?

If you eat double the serving size listed, you need

to double the nutrient and calories values.

If you eat one-half the serving size shown here,

cut the nutrient and calorie values in half.

How Big is a Serving??????

• Recommended number of servings may

sound like a lot of food.

• Serving sizes may be smaller than you

realize.

Sizing up a Serving

Expanding portions

Are you eating a variety of healthy foods, exercising and still overweight? You may need to pay closer attention to the amount of food that you eat, as your total calorie intake determines your weight.

A serving isn't what you happen to have on your plate. It's a specific amount of food defined by common measurements, such as cups, ounces or pieces. These slides help you visualize recommended serving sizes in the major food groups. Use them in conjunction with a diet based on a variety of healthy foods. Mix in regular physical activity, and you're well on your way to enjoying good nutrition and controlling the calories you consume.

Grains

Grains

A serving of cooked pasta is 1/2 cup or about

the size of an ice-cream scoop. Serving

sizes for other grains include:

Food Serving size

* Cooked rice or cereal

= 1/2 cup

* Ready-to-eat cereal

= 1 ounce or a large handful

* Whole-wheat bread

= 1 slice

Fruits

Fruits

Everyday equivalents can help you judge

serving sizes. For example, one medium

apple — about the size of a tennis ball —

equals one serving of fruit. Other serving

sizes of fruit include:

Food Serving size

* Orange, pear or banana

= 1 medium

* Chopped, cooked or canned fruit

= 1/2 cup

* 100 percent fruit juice

= 3/4 cup

Vegetables

Vegetables

Until you're comfortable judging serving sizes, you may need to use measuring cups and spoons. A half a cup of cooked carrots, for example, equals one serving. Here are the recommended serving sizes for other vegetables:

FoodServing size

* Raw leafy vegetables

=1 cup or about the size of your fist

* Chopped, cooked or canned vegetables

= 1/2 cup

* 100 percent vegetable juice

=3/4 cup

Dairy Products

Dairy products

Serving sizes of dairy products may be smaller than you think. For example, one serving of cheddar cheese is 1 1/2 ounces or about the size of two dominoes. Here are serving sizes for other dairy products:

FoodServing size

* Low-fat or nonfat milk or yogurt

= 1 cup

* Low-fat natural cheese, such as Swiss or Colby

= 1 1/2 ounces

* Low-fat processed cheese, such as American

= 2 ounces

Meat & Beans Meat and beans

Familiar objects can help you picture proper portions for some meats and beans. For example, a serving of chicken — 2 to 3 ounces — is about the size of a deck of cards. Here are the serving sizes for meat and meat substitutes:

Food Serving size

* Cooked skinless poultry, seafood or lean meat

= 2 to 3 ounces

You can substitute any of the following foods for 1 ounce of meat:

* Cooked legumes or dried beans

= 1/2 cup or about the size of an ice cream scoop

* Tofu

= 1/2 cup

* Egg

= 1 large

* Peanut butter

= 2 tablespoons

* Nuts

= 1/3 cup

Moderation!!!!!!!! All in moderation

The sizes of your food portions and types of

foods you eat affect how many nutrients

and calories you're getting. By avoiding

large portions of high-calorie foods and

eating more low-calorie foods, such as

fruits and vegetables, you get the nutrients

you need and reduce the number of

calories you consume. Try these

suggestions for reducing your food

portions and calorie intake:

* Measure and serve food on plates instead

of dishing out of serving bowls.

* Ask for a take-home container when eating

out. Save leftovers for another meal.

* Split a meal with your spouse or friend.

* Fight the urge to clean your plate.

Study Questions 1. Which of the following is not part of the six nutrient

classes?

a. Fat

b. Proteins

c. Herbs

d. Vitamins

2. Which of the following nutrients provides fuel or energy for your body?

a. Minerals

b. Carbohydrates

c. Vitamins

d. Water

Study Questions

3. All types of fat should be eliminated from your

diet.

True or False?

4. Protein is only found in foods from animal

sources.

True or False?

5. Vitamins are essential nutrients that serve as

helpers in cell functions.

True or False

Study Questions 6. How many glasses of water should be consumed each day?

a. 8

b. 6

c. 4

d. 2

7. The best type of diet includes:

A. High protein

B. No carbohydrates

C. Lots of junk food

D. A balance of all nutrients

8. Food labels describe the nutritional value of a food item.

True or False