Nutrition and Wellness

1. Nutrition and Wellness Unit 2

2. Nutrition • the act or process of nourishing or of being nourished.

4. RDA Grains/Breads Men 19-30 years old Recommended: 8 ounce equivalents** Minimum: 4 ounce equivalents** Women 19-30 years old Recommended: 6 ounce equivalents** Daily: 3 ounce equivalents** Fruit Men 19-30 years old 2 cups** Women 19-30 years old 2 cups** Protein Men 19-30 years old 6 ½ ounce equivalents** Women 19-30 years old 5 ½ ounce equivalents** Vegetables Men 19-30 years old 3 cups** Women 19-30 years old 2 ½ cups** Rule of thumb: 5 a day Fruit & Veg Discretionary calories Males19-30 years old-360 cal Females19-30 years old—265 cal

5. Perceptions/Barriers • A North Carolina study reveled factors and perceptions of nutritional behaviors • Life stresses • Meal Planning • Current health status • Aging • Perceived impact of food on chronic disease status

6. Macronutrients • Include protein, carbohydrates and fat

7. Protein • Not viewed as a primary energy source • Needed in synthesis of tissues, enzymes and hormones • RDA 0.8g/kg per day • Complete proteins have all essential amino acids

8. Protein cont. • Amino acids are broken down from protein and supplied to muscles from blood. • 9 of the 20 necessary amino acids must come from food

9. EGGS • These are portable protein sources that can be a golden ticket to toning up • Help Build Muscle and enhance weight loss • Have protein, Vitamin A and B12 • Easy uses: hard boiled plain or on salad, top on wheat toast with salsa or spinich

10. Carbohydrates • Primary source of energy. • Crucial source for red blood cells and neurons • 45-65% of calories should come from carbs. • Carbohydrate rich diets build glycogen which stores and aids in exercise recovery

11. Carbs. Cont. • Athletes should eat carbs. 1-4 hours before the event • Two classes: Sugars (simple)and Starches (complex) • Variety of fruits and veg. by color • 3 or more ounces of whole grains a day

12. Whole grain foods • brown rice • brown rice flour • oatmeal • Whole or rolled oats • whole barley • whole corn or flour • whole grain barley or flour • whole rye or wheat or whole white wheat flour • wild rice flour  are made from the entire grain seed, usually called the kernel, which consists of the bran, germ and endosperm.

13. NOT whole grains: all-purpose, bread, self rising or cake flour couscous degerminated corn meal durum flour enriched flour enriched rice Farina rice flour semolina unbleached flour white flour wheat flour

14. Fiber& water • You should eat foods that are fiber rich (fruits & veg) • Helps the body to get rid of waste • Males 38 g/day • Females 25 g/day • 80-96 ounces of water a day

15. Fats • Also known as lipids • Cholesterol, triglycerides and phospholipids • LDL’s- Low-density lipoproteins carry more cholesterol • HDL’s- High density lipoproteins carry less cholesterol (these offer protection against heart disease) • Limit saturated and trans fats (Mono and polysaturated fats)

16. Unsaturated fats • Replacing saturated fats with unsaturated fats helps to lower levels of total cholesterol and LDL cholesterol in the blood

17. Saturated fats • Saturated fats are popular with manufacturers of processed foods because they are less vulnerable to rancidity and are, in general, more solid at room temperature than unsaturated fats. • saturated fat intake to less than 7% of total calories

18. Calcium • Calcium is a mineral that is essential to bone growth. A deficiency of calcium, especially in females, increases the risk for osteoporosis

19. How many servings per day? • Teens aged 9 to 18 typically need 4 to 5 servings a day (about 1300 mg) • These guidelines are based on a serving of calcium rich foods containing 300mg

20. Calcium cont. What is a good way of getting calcium? • List five or more different foods or ways you can receive calcium throughout the day. • Star the foods you feel have calcium in it from what you wrote down the other day

22. 5 Staples Every Pantry Should Have • Sweet potatoes. Baked, roasted or steamed, these are delicious on their own. Stuffed with Vitamin C, potassium, fiber and carotenoids, they're a nutritional powerhouse. • Whole-grain crackers. When that hunk of low-fat cheese or jar of natural peanut butter is calling your name, you need something with a solid crunch to go with it. Go for whole-grain crackers and crispbreads that are chock full of fiber. Many of them are low-calorie and fat free as well.

23. 6 Staples Every Pantry Should Have Cont. • Brown rice. Brown rice is much more nutritious than white rice because it hasn't been refined and stripped of the magnesium, Vitamin E, Vitamin B-6, copper, zinc, and fiber that make it such a standout. • Olive oil. Made up mostly of monounsaturated fat, olive oil lowers the level of harmful LDL in the blood and leaves the beneficial HDL intact. • Almonds. Full of healthful monounsaturated fat, almonds provide a hefty dose of Vitamin E and also have more calcium than any other nut. • Red beans. Long a staple of families who couldn't afford meat, the humble red bean provides a big bang for the buck. Offering hefty doses of protein and fiber, this legume also contains iron, magnesium, phosphorus, potassium, copper and thiamin.