2. new food guide pyramid

6. What do you know about nutrition? True or False
1. Many foods are almost entirely water.
2. Though a number of factors influence our food choices, taste and texture prevail.
3. Adult diets generally meet Food Guide Pyramid recommendations.
4. Americans are meeting recommendations for fruits and vegetables.
5. The major cause of obesity in America is low thyroid gland activity.
6. Changing habits is the single most important factor in maintaining weight loss.
7. The more muscle tissue in a body, the higher its resting metabolism.

7. SIX ESSENTIAL NUTRIENTS

8. 1. PROTEINS
COMPLETE – If food supplies enough amino acid - Ex. Lean meat, poultry w/o skin, fish, legumes, eggs, milk or yogurt
INCOMPLETE – If food does not supply enough amino acid - Ex. Nuts or seeds, Legumes, Grains, Vegetables
15-20% of total daily calories
No more than 35%

9. Top Contributors of Protein in the U.S. Diet:
Beef—17%
Poultry—14%
Milk—8%
Yeast Bread—7%
Cheese—7%
Fish/Shellfish—4%
Pork (unprocessed)—3%
Eggs—3%
Pasta—3%
Ham—2%
Cakes/cookies/quick breads/doughnuts—2%
Dried Beans/lentils2%

10. Facts about Proteins Also classified as Amino Acids
Human body requires 20 amino acids for the synthesis of proteins
The body can make 12 (Nonessential) people do not have to get them from food, the body makes them
8 essential amino acids that can only be obtained from food
Proteins = 4 calories/gram

11. Functions Main component of muscles, organs, glands
Every living cell and all body fluids, except bile and urine contain protein
The cells of muscles, tendons, and ligaments
are maintained with protein
Children and adolescents require more protein than others for growth, development, and maintenance

12. Concerns
A diet high in meat could cause an excessive saturated fat and cholesterol intake
A high protein diet may put a strain on the kidneys
Vegetarians are able to get enough protein if they eat proper plant proteins and legumes
2-3 servings of protein will meet an individuals needs

13. Signs of Protein Deficiency
If Protein is lacking in a child’s diet two things can result, a loss in energy or protein:
Protein Deficiency (enlarged liver or edema)
Food Energy Deficiency= (extreme loss of muscle and fat)

14. 2. FATS Saturated  The BAD Fat—usually solid at room temperature
Red meats, milk, cheese, lunch meats
Trans Fat 
margarines, vegetable shortening, many fast foods, most commercial baked goods.
Unsaturated :The GOOD Fat—usually liquid at room temperature
Monounsaturated 
olive, canola &peanut oils, most nuts, avocados
Polyunsaturated 
Corn, soybean, safflower and cottonseed oils
Limit Fats to 10-15%
of daily intake (no more than 30%)

15. Facts about Fats Also known as lipids Fats = 9 calories/gram
A family of organic compounds
Not soluble in water
3 forms of lipids: Triglycerides,
Phospholipids, and Sterols
Liposuction=fat is sucked out
Fats = 9 calories/gram
Fats are the main storage form
for foods eaten in excess

16. Functions Energy Satiety—the satisfaction of feeling full
after a meal
Help insulate your body
Support and cushion your organs
Fats in your diet help your body absorb fat-soluble vitamins
Adds flavor and texture to foods

17. Concerns
Increase your risk of heart disease if too much in you diet (LDL = LESS HEALTHY)
Olive oil and canola oil may increase HDL – good cholesterol to benefit your heart (HDL = HEALTHY)
Protects against some cancers
An obese person’s fat cells may be many times the size of a thin person’s

18. Which Foods Contribute to America’s Cholesterol Problem?
These 5 foods contribute to about 70% of the food cholesterol in the U.S. Diet:
Eggs %
Beef %
Poultry 12%
Cheese %
Milk %

19. Major Sources of Trans Fat in U.S. Diet

20. 3. CARBOHYDRATES
45-65% of your daily calories should come from Carbohydrates
Simple – Sugars
Ex. Fruits, milk, milk products, vegetables, candy, honey, table sugar, syrups
Complex – Starches
Ex. Breads, cereals, starchy vegetables, rice, pastas

22. Functions Carbohydrates are used as fuel
Carbohydrates = 4 calories/gram
Feeds the brain and the red blood cells
Reduce the risk of heart disease, diabetes, high blood pressure, strokes, and cancer.

23. Facts You Should Know:
A person consuming 2000 calories a day should eat no more than 10 teaspoons of added sugar a day.
USDA surveys show that the average American consumes about 20 teaspoons of sugar a day.
An average 12 oz. Can of Soda contains about 9 teaspoons of sugar.
Diets high in added sugar have been linked to an increased risk of obesity, heart disease, and dental caries.

24. Concerns
Excess can cause an increase in the total caloric intake causing obesity
Deficient carbs can cause a lack of calories (malnutrition), or excessive intake of fats to make up the calories

25. 4. FIBER 20-35grams of your daily intake Soluble – Insoluble –
Slows the body’s absorption of glucose
binds cholesterol-containing compounds in the intestine
Lowers blood cholesterol, lowering the risk of cardiovascular disease
Insoluble –
Binds water, making the feces pass more quickly, and easier through the large intestines

26. Food Sources
All plants contain some kind of fiber that is indigestible by humans
Fruits, legumes, oats, barley, cereals, (soluble)
Wheat, cereal, grain, vegetables, (insoluble)

27. Foods Highest in Dietary Fiber:
Barley, whole grain
Black-eyed peas
Chickpeas (garbonzo beans)
Kidney Beans
Lima Beans
Brussel Sprouts
Psyllium Seeds (used as a laxative)

28. Functions Reduces heart disease Allows feces to pass easier
Helps reduce and maintain other diseases

29. Benefits and Concerns Benefits: Concerns:
Promotion of normal blood cholesterol concentrations (reduced risk of heart disease)
Modulation of blood glucose concentrations (reduced risk of diabetes)
Maintenance of healthy bowel function (reduced risk of bowel disease)
Promotion of a healthy body weight
Concerns:
Excessively large stools
Fiber should come from food not supplements
Supplements should only come from a doctor
Balance and moderation are the key principles

30. 5. VITAMINS
Organic substances required in small amounts to regulate various processes within living cells
Humans need 13 Vitamins:
4 are Fat Soluble – absorbed, transported, and stored in the body
9 are Water Soluble – absorbed directly into the bloodstream, they travel freely

33. Concerns
A Deficient – night blindness, dry scaling skin, increased susceptibility to infections, anemia, loss of appetite, kidney stones
C Deficient – Scurvy, anemia, loosened teeth, infections, joint pain (because its found in tendons and ligaments), poor wound healing, hair loss, poor iron
D Deficient – Bone deformities,
bone softening, fractures in adults;
Rickets in children
K Deficient – Should never happen 

34. Misconception
Is it possible to have too much of a vitamin in your diet?
Some vitamins can be toxic if too much is consumed. Occurs with fat-soluble vitamins, because excess water-soluble vitamins can be eliminated in urine.
Too much vitamin D leads to weakness, nausea and vomiting, calcium build-up in soft tissues, and kidney impairment.

35. 6. MINERALS
Inorganic elements you need small amounts to help regulate body functions
Minerals can dissolve in water, so methods of cooking like grilling, broiling and baking preserve more of the minerals in foods.
The Body needs 17 Essential Minerals
The body needs about 100 mg of each of these minerals

37. Concerns
Calcium Deficiency – stunted growth in children, bone mineral loss in adults, urinary stones
Sodium Deficiency – muscle weakness, loss of appetite, nausea, vomiting, deficiency is rarely seen
Iron Deficiency – anemia (lack of iron), weakness, impaired immune functioning, gastrointestinal distress

38. WATER 60% of the body is made up of water
The intake of water is necessary to replace the body’s water loss in urine and sweat (1ml for every kcal you burn)
Drinking at least 6-8 glasses of water is sufficient in meeting those needs
Water is also the nutrient that helps make up blood, the process of digestion removal of body wastes and regulates body temperature
Dehydration – Not enough water in the body, effects performance

39. What is lactose intolerance?
The inability to digest the carbohydrate of milk
Almost all mammals lose some of their ability to produce lactase as they age

40. Approximate %’s of adults with lactose intolerance:
90% Asian Americans
80% Native Americans
80% African Americans
70% Mediterranean peoples
60% Inuits (most Alaskan natives)
50% Hispanics
25% U. S. Population
<15% Northern Europeans