1. NE 105.2 NUTRITION ANALYSIS Hand Calculations of Food/Diet Evaluation

2. NE 105.2 Key Terms Macronutrients Micronutrients Calories Ounce Gram Milligram Microgram

3. Macronutrients Nutrients required by the body in great amounts. carbohydrates, proteins, fats, water, & air

4. Micronutrients Nutrients required by the body in small quantities. vitamins & minerals

5. Sources of Food Tables Nutrition Facts Desk Reference (Art Ulene) Whole Food Facts (Evelyn Roehl) USDA.GOV Paavo Airola (originally from the USDA) Nutrition Counter (UC Berkeley Wellness Letter) Lets Have Healthy Children (Adele Davis) Cookbooks

6. How to Use Food Tables When computer not available, single food Sources vary (metric/English, serving size - answers will vary) Rarely show organic vs non-organic* Sometimes info not shown, so combine sources* May not contain common foods* *This will be true also for computer tools

7. Portion Comparisons (standardized to 100 grams) 3/8 cup fluid 1/4 cup dry measure 3-1/4 ounce milk or yogurt slightly more than 1 cup leafy vegetable 3/4 cup root vegetable 5-1/2 ounces nuts and seeds 2/3 cups sliced fruit 1/2 cup cereal grain, uncooked 7 T cooking oil 5 T honey, molasses

8. Conversion

9. Review: Ratios Ranges (Carbs, Protein, Fat) Building (30-45%, 25-30%, 30-40%) Balancing (50-70%, 15-25%, 15-25%) Cleansing (60-80%, 10%-20%, 10%-20%)

10. Class exercise- using Food Tables Using worksheet, identify the macronutrient and micronutrient quantities per 100 gram servings of the following foods: Lemon Tofu Cheddar cheese Kale Butter Apple Yogurt Almonds Chocolate Eggs Sweet potatoes Brown rice

11. Calorie Unit of energy. Supplied by macronutrients –Carbs –Protein –Fat The amount of heat necessary to raise 1 gram of water 1 degree Centigrade.

12. Ideal Calories/Day ideal wt. x 10 = base cal ideal wt. x activity factor = activity cal (3= sedentary, 5=moderate, 10=heavy) base cal + activity cal = desired cal

13. Ideal Calories/Day ideal wt. x 10 = base cal ideal wt. x activity factor = activity cal (3= sedentary, 5=moderate, 10=heavy) base cal + activity cal = desired cal Example : 180lb male, wants to be 170lb, works out 3x wkly

14. Ideal Calories/Day ideal wt. x 10 = base cal ideal wt. x activity factor = activity cal (3= sedentary, 5=moderate, 10=heavy) base cal + activity cal = desired cal Example : 180lb male, wants to be 170lb, works out 3x wkly 170 x 10 = 1700 170 x 5 = 750 1700 + 750 = 2450 desired calories to lose weight

15. Converting Macronutrients to Calories 1 Gram = ? Calories Carbs = 4Fat = 9 Protein = 4Alcohol = 7

16. Macronutrients to Calories Basic 1 Gram = _____ Calories Carbs = 4Fat = 9 Protein = 4Alcohol = 7 Examples: 100grams of carbs x 4 = 400 cal 100grams of protein x 4 = 400 cal 100grams of fat x 9 = 900 cal

17. Calculation Macronutrients to Calories (k) 60 gr/protein = 60 x 4= 240 calories 200 gr/carbs = 200 x4 = 800 calories 40 gr/fat = 40 x9 = 360 calories Total 1400 calories

18. Which Direction is it? A, B or C? Divide 240/1400 = % of Protein Divide 800/1400 = % of Carbs Divide 360/1400 = % of Fats

19. Which Direction is it? A, B or C? Divide 240/1400 = 17% of Protein Divide 800/1400 = 57% of Carbs Divide 360/1400 = 26% of Fats

20. Evaluating Meals Macronutrients to Calories to Diet Direction

21. Evaluating Meals Find grams of each macronutrient. Compute calories per each. (x4 or x9) Add total calories. Figure % for each macronutrient. (/total) Compute percent & direction.

22. Macronutrients to Calories Find grams of each macronutrient. Compute calories per each. (x4 or x9) Add total calories. Figure ratio for each macronutrient. (/total) Compute percent & direction. ExampleCarbsProtein Fat Grams: 455 65 50 Calories: Ratio: %:

23. Macronutrients to Calories Find grams of each macronutrient. Compute calories per each. (x4 or x9) Add total calories. Figure ratio for each macronutrient. (/total) Compute percent & direction. ExampleCarbsProtein Fat Grams: 455x4 65 x4 50 x9 Calories:1820260450 Ratio: %:

24. Macronutrients to Calories Find grams of each macronutrient. Compute calories per each. (x4 or x9) Add total calories. Figure ratio for each macronutrient. (/total) Compute percent & direction. ExampleCarbsProtein Fat Grams: 455 65 50 Calories:1820+260+450 = 2530 total Ratio: %:

25. Macronutrients to Calories Find grams of each macronutrient. Compute calories per each. (x4 or x9) Add total calories. Figure ratio for each nutrient. (/total) Compute percent & direction. ExampleCarbsProtein Fat Grams: 455 65 50 Calories:1820260450 = 2530 total Ratio:1820/2530260/2530 450/2530 %:

26. Macronutrients to Calories Find grams of each macronutrient. Compute calories per each. (x4 or x9) Add total calories. Figure ratio for each nutrient. (divide by total k) Compute percent & direction. ExampleCarbsProtein Fat Grams: 455 65 50 Calories:1820260450 = 2530 total Ratio:1820/2530260/2530 450/2530 %: 73 10 17 Cleansing

27. Jack-in-the-Box Calculate calories & direction Source: www.JackintheBox.comwww.JackintheBox.com

28. Creating Meals with Diet Direction Diet Direction > Calories > Macronutrients

29. Creating Meals with Diet Direction Decide diet direction and ratios. Find desired calories. Figure calories per nutrient. (cal x %) Compute grams per nutrient. (/4 or /9)

30. Calories to Macronutrients Decide diet direction and ratios. Find desired calories. Figure calories per nutrient. (cal x %) Compute grams per nutrient. (/4 or /9) ExampleCarbsProtein Fat Balancing %: 50% 25% 25% ? cal desired: Desired grams:

31. Calories to Macronutrients Decide diet direction and ratios. Find desired calories. Figure calories per nutrient. (cal x %) Compute grams per nutrient. (/4 or /9) ExampleCarbsProtein Fat Balancing %: 50% 25% 25% 2100 cal desired: Desired grams:

32. Calories to Macronutrients Decide diet direction ratio. Find desired calories. Figure calories per nutrient. (cal x %) Compute grams per nutrient. (/4 or /9) ExampleCarbsProtein Fat Balancing %: 2100x50% 2100 x 25% 2100x25% 2100 cal desired:1050525 525 Desired grams:

33. Calories to Macronutrients Decide diet direction ratio. Find desired calories. Figure calories per nutrient. (cal x %) Compute grams per nutrient. (/4 or /9) ExampleCarbsProtein Fat Balancing %: 50 25 25 2100 cal desired:1050/4525/4 525/9 Desired grams: 262131 58

34. Class exercise I – Using Food Tables Using worksheet (p 379) and the appropriate texts, identify the macronutrient and micronutrient quantities per 100 gram servings of the following foods: Lemon Tofu Cheddar cheese Kale Butter Apple Yogurt Almonds Chocolate Eggs Sweet potatoes Brown rice

35. Class exercise II Using hand calculation worksheet (p380) & Sample Food Plans (p374-5), calculate the percentage of macronutrient calories and diet direction for one of the following plans: SAD Eating for Health Vegan Zone Atkins Diet

36. Summary So given how hard it is, its great to have computers. Next class: bring laptops