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Nutrition. What are Calories?. Way food scientists measure food energy Kilocalorie – the amount of heat energy necessary to raise the temperature of a kilogram (1 liter) of water 1 degree Celsius – aka calorie. Sources of Calories. Carbohydrates – 4 per gram Protein – 4 per gram
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What are Calories? • Way food scientists measure food energy • Kilocalorie – the amount of heat energy necessary to raise the temperature of a kilogram (1 liter) of water 1 degree Celsius – aka calorie
Sources of Calories • Carbohydrates – 4 per gram • Protein – 4 per gram • Fat – 9 per gram • Alcohol – 7 per gram
Essential Nutrients • Carbohydrates • Protein • Fats • Vitamins • Minerals • Water
Provides energy 4 calories per gram (size of a small paper clip) Simple Carbs Refined sugars Contain no other nutrients – proteins, vitamins, minerals, or fiber Broken down quickly – mostly in small intestines Complex Carbs Broken down slowly Slows down digestion – less hungry Eating proper amount provides energy for body Carbs have less calories gram for gram than dietary fats Human bodies must convert glucose to fats – which in the process causes most of the calories to be lost Carbohydrates
Benefits of Complex Carbohydrates • Reduce risk of colon cancer • Reduce energy consumption – helps with weight control • Reduce risk of heart and artery disease • Promote feeling of fullness • Prevent bacterial infections • Keep muscles of digestive tract healthy
Protein • Builds and repairs the body • 4 calories per gram
Fats • Stored energy • 9 calories per gram • Saturated, polyunsaturated, and monounsaturated fats
Vitamins • Regulates body functions • Should come from diet • No calories or energy value
Minerals • act to build and regulate the body's tissues and organs, bones and muscles • No calories or energy value
Water • Helps regulate body temperature • 8 glasses per day • Increase with physical activity • No calories or energy value
Where calories should come from: • 50-60% from carbohydrates • 12-15% protein • less than 30% from fat
Types of energy • Protein – gives body energy in same way as carbs – no advantage over carbs • Fats – cause problems • Carbs – preferred energy souce
Body’s use of “fuels” • Uses mix of carbohydrates (glucose), fatty acids, and amino acids (protein) for energy. • During rest: ½ from fats ½ from carbs • Physical activity: mostly glucose – sends energy throughout body – leads to use of fat and protein • A high carb diet can triple an athlete’s endurance • High fat diet: 57 minutes of maximum endurance • Normal mixed diet: 114 minutes of maximum endurance • High carb diet: 167 minutes of maximum endurance
MyPyramidUSDA’s New Food Guidance System United States Department of Agriculture Center for Nutrition Policy & Promotion
Anatomy of My Pyramid Activity = by the steps and the person climbing them, the importance of daily physical activity. Moderation = the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These should be selected more often. The narrower top area stands for foods containing more added sugars and solid fats. The more active you are, the more of these foods can fit into your diet. Personalization = the person on the steps, the slogan, and the URL. Find the kinds of amounts of food to eat each day at MyPyramid.gov. Proportionality = the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The widths are just a general guide, not exact proportions. Check the Web site for how much is right for you. Variety = symbolized by the 6 color bands representing the 5 food groups of the Pyramid and oils. Foods from all groups are needed each day for good health. Gradual Improvement = encouraged by the slogan. It suggests that individuals can benefit from taking small steps to improve their diet and lifestyle each day.
Message: Physical Activity In the Dietary Guidelines: • Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. In MyPyramid graphic: • Steps and person on them symbolize that physical activity should be a part of everyday healthy living.
Message: Moderation In the Dietary Guidelines: • Limit intake of saturated and trans fats, and choose products low in these fats. • Make choices of meat, poultry, dry beans, and milk products that are lean, low-fat, or fat-free. • Choose and prepare foods and beverages with little added sugars or calorie sweeteners. In MyPyramid graphic: • Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods.
Additional Messages in the MyPyramid GraphicTo foster implementation Personalization: • The name “MyPyramid” suggests an individual approach. • The person climbing the steps mentally links each viewer to the image. Gradual Improvement: • The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time.
Message: Proportionality In the Dietary Guidelines: • Adopt a balanced eating pattern. • Sufficient amount of fruits and vegetables, • 3 or more ounce equivalents of whole-grain products per day • 3 cup equivalents per day of fat-free or low-fat milk or milk products. In MyPyramid graphic: • Differing widths of the color bands suggest about how much food should be eaten from each group.
Final Graphic Design Activity Proportionality Moderation Variety Personalization Gradual Improvement
Key food group messages from the Dietary Guidelines and MyPyramid: Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Know the limits on fats, salt, and sugars.
Dietary GuidelinesWeight Management • 2005 • Balance calories from food and beverages w/ calories expended. • Follow USDA Food Guide for appropriate calorie requirements based on age and physical activity levels.
Dietary GuidelinesAdequate Nutrients • Consume a variety of nutrient dense foods and beverages. Follow a balanced eating pattern such as USDA Food Guide or DASH eating plan
Dietary GuidelinesFood Group to Encourage • 2 cups fruit • 2 ½ veggies, Consume enough fruits and veggies while staying w/i energy needs. • At least ½ of grains should be whole grain at least 3 oz. • 3 cups of milk fat-free, low-fat or equivalent.
Dietary GuidelinesFat • Keep total fat between 20 – 35 % of calories w/ most fats coming from polyunsaturated and monounsaturated fats.
Dietary GuidelinesSalt • Consume < 2,300 mg include potassium-rich foods such as fruits and vegetables.
Dietary GuidelinesSugar • Choose and prepare food with little added sugar or caloric sweeteners
Dietary GuidelinesPhysical Activity • Engage in activity, 30 minutes a day on most days of the week. To manage weight, engage in activity 60 minutes a day on most days of the week of moderate or vigorous activity w/o exceeding calorie intake requirements
Dietary GuidelinesFood Safety • Clean hands, surfaces and produce. Meat and poultry should not be washed or rinsed • Avoided raw unpasteurized milk or products made from unpasteurized milk, raw or partially raw cooked eggs or food containing raw or undercooked eggs, meat, poultry, unpasteurized juices or raw sprouts.
Reasons for Revising—Updating the Science • To ensure that the guidance reflects the latest nutrition science • New nutrient standards—DRI • New Dietary Guidelines • Food consumption and composition data
Developing Food Intake Patterns • Determine calorie needs • Set nutrient goals • Calculate nutrient profiles for each food group, based on • Nutrient content of foods in group • Food consumption • Construct food patterns that meet goals
Determine Calorie NeedsEstimated Energy Requirements* for males *From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient Report
Construct Food Intake Patterns • Establish initial amount from each food group • Compare resulting nutrient content to nutritional goals • Change amounts from food groups stepwise • Identify groups or subgroups that are the most feasible nutrient sources • Check amounts recommended against typical consumption • Remaining calories after nutrient needs were met were identified as “discretionary calories”
Discretionary Calories May be used to: • Increase amount of food selected from a food group • Consume foods that are not in the lowest fat form—such as 2% milk or medium-fat meat or items that contain added sugars • Add oil, fat, or sugar to foods • Consume alcohol (for those who consume alcohol)
Servings Daily Amounts in cups or ounces
