Nutrition

1. Nutrition http://tinyurl.com/n4hxfmp Power Point Outline http://tinyurl.com/k42v665

2. Hungerthat natural drive that protects you from starving • Appetite a desire to eat rather than a need and is a learned behavior

3. Carbohydrates • The starches/sugars in food that are converted to glucose and used as fuel for the body • Simple carbssimple sugars naturally present in food • “ose” = sugar

4. Glucose  simple sugars that are the body’s chief fuel. • Glycogen starches that turn to sugar and stored as fat if not used as fuel

5. Grain Group Food made from grains: wheat, rice, oats, cornmeal, or barley 2 groups: • Whole grains: entire grain kernel • Refined grains: processed to remove the bran, germ, and nutrients

6. What do they do? • Provide complex carbs which are used for energy • Whole grains reduce the risk of CHD and other chronic diseases • Provide dietary fiber

7. Recommended Amount • 6 ounces per day

8. Key Recommendations Make half of your grains whole grains

9. Tips • Check the ingredient list for “whole” or “whole grain” • Choose whole grain, multi-grain, or cracked wheat breads over white flour breads. • Substitute whole grain rice, pasta, crackers, or breakfast cereal.

10. Vegetable Group 5 sub groups • Dark Green (broccoli, kale) • Orange/Red (carrots, sweet potatoes, pumpkin) • Starchy vegetables (potatoes, corn, green peas) • Dry beans/ peas • Other veggies like mushroom, celery, cabbage, etc

11. What do they do? • Provide nutrients such as Vitamins A, C, E and folic acid as well as fiber • Reduce the risk of chronic diseases • Maintain healthy BP when rich in potassium such as spinach, kidney beans, sweet potatoes

12. Recommended Amount: 3 -5 cups per day. • Dark green • Orange • Legume • Starchy veggies (choose less) • Other (choose less)

13. Key Recommendations • Variety • Eat more dark green, orange, or dry beans or peas • Minimize starchy veggies like white potatoes, corn, green peas

14. Tips • Fresh, frozen, or canned all count • Include veggies in all meals • Use romaine or spinach in salads • Add dark green and orange veggies to stews, casseroles, soups, or stir-fry • Choose green salads instead of fries

15. Fruits, what are they? • Are canned, fresh, frozen, or juice and maybe whole, cut up, or pureed

16. What do they do? • Provide Vitamins A, C, folic acid • Provide simple carbs • Provide fiber • Reduce risk of chronic diseases • Those high in potassium help maintain healthy BPbananas, prunes, cantaloupe, dried peaches or apricots, orange juice and plantains

17. Recommended Amount • 2 cups per day

18. Key Recommendation • Variety • Less fruit juice • Fruit juice should be less than ½ total intake

19. Tips • Consume fruit salads as dessert or as snacks • Choose fruits canned in juice or water INSTEAD of light or heavy syrup

20. Milk • All liquid milk products that retain their calcium. • Yogurt • Cheese • Ice cream

21. Foods made from milk that do not retain their calcium • Cream cheese • Cream • Butter • These are not part of the milk group

22. What do they do? • Primary source of calcium which important for bone and dental health • Good Vitamin D source which helps the body maintain calcium and phosphorous levels. • Milk and yogurt contain potassium

23. Recommended Amounts • 3 cups per day

24. Key Recommendations • Choose low-fat or no-fat products • Choose items that are calcium fortified if you don’t like milk

25. Tips • Drink low-fat or fat free milk or beverage • Choose yogurt or cheese snacks

26. Meat & Bean Group • Meat, poultry, fish, dry beans, eggs, nuts • What do they do? • Provide protein, Vitamin B, niacin, riboflavin and iron • Fish supply essential fatty acids

27. Recommended Intake • 5 ½ ounces per day

28. Key Recommendations • Choose lean meats or poultry • Variety (Eat more fish, beans, peas, nuts) • Bake, broil or grill

29. Tips • Choose meats low in fat or ground beef that is extra lean • Trim the fat or remove skin from poultry and drain fat from ground meats • Choose snacks like nuts & salads • Replace meat with poultry

30. Fats are lipids that do not dissolve in water • Dietary fats do provide vitamins such as A,D, E, K for the blood • Fat in the body does provide cushion for the body and insulates • Cholesterol is a fatlike substance that is produced in the liver by all animals. Our bodies needs some but we are able to produce what we need.

31. Cholesterol The risk of CHD High BP Stroke

32. Fats and Oils • Fats that are solid at room temp (stick margarine, butter, or shortening • These contain the unhealthy saturated fat/trans fat • Oils and fats that are liquid at room temp • These are vegetable oil, mayonnaise, salad dressings or soft margarine

33. What do they do? • Supply energy and aid absorption of Vitamins A, D, E and K • Contain essential fatty acids • Oils contain monounsaturated and polyunsaturated fats that have needed fatty acids • Recommended Amount of 6 teaspoons per day (1 T low-fat mayo or 2 T light salad dressing or 1 t vegetable oil

34. Key Recommendations • Total fat intake to 20-35% of your daily calorie intake • Choose fats from “good” sources like fish, nuts seeds, or vegetable oil • < 10% of your calories should be from saturated fat • Choose fat-free, low-fat, or lean meat, poultry, dry beans, milk/milk products

35. Tips • Read labels to obtain items with low saturated fat • Limit Saturated fats such processed meats, full fat cheese, cream or ice cream, and fried foods • Limit items that contain trans fat • Go baked steamed or broiled over fried foods • Substitute vegetable oil for solid fats

36. Sugars • Naturally present in milk or fruit • Added to foods during processing, preparation, or at the table • (brown sugar, corn syrup, or one of the “ose”)

37. What do they do? • Supply energy to the body in the form of glucose • Add calories but little or no nutritional value • Contribute to cavities

38. Recommended intake • 8 teaspoons per day (42.9 gms)

39. Key Recommendations • Choose or prepare food with little added sugar • Brush your teeth to fight cavities

40. Tips • Read nutrition label • Limit sweet snacks/desserts • Choose water, fat free milk, unsweetened tea, or coffee as a beverage • Eat unsweetened cereal • Choose canned fruits packed in water

41. Sodium • Naturally present or added to foods • Provides flavor but no nutritional value • Increased intake elevates BP and can result in CHD, stroke, congestive heart failure, and kidney disease • Regulates the fluid and acid base balance

42. Recommended Amounts • < 1 teaspoon or (2300 mg) • Choose foods with little salt • Check the Nutrition Facts Label • Use fresh ingredients or packaged food • Eat foods high in potassium which helps counteracts the effects of salt

43. Water • Most abundant nutrient in the body • Regulator of every vital body function

44. Serving Size vs Approximation • 1 cup • ½ cup • 1 T • 2 T • 1 t • 1 oz of cheese • 3oz meat • 2 oz snack food • Chips, pretzels, nuts • Tennis ball or a fist • Light bulb or ½ • ½ golf ball or 3x thumb tp • Golf ball • Tip of thumb to joint • 4 dice/thumb • Deck of cards/palm • One handful