Personal Nutrition Mrs. Kebba Health and Nutrition

Defining ‘Nutrition’ Part 1: The science of foods, nutrients & other substances they contain. Part 2: The actions of foods & nutrients in the body. Part 3: The influence of foods and nutrients on health and disease.

Essential Nutrients Definition The chemical substances found in foods and used in the body to provide: Energy Structural materials Regulating materials Essential nutrients also support growth, maintenance, and repair of the body’s tissues.

Accessory Organs That Aid Digestion

The Six Classes of Nutrients Macronutrients 1. Carbohydrates 2. Lipids-Fats 3. Proteins 4. Water Micronutrients 5. Vitamins 6. Minerals

Calorie Values of Common Nutrients Carbohydrates Carbohydrates 4 calories per gram 4 calories per gram Fats (lipids) Fats (lipids) 9 calories per gram 9 calories per gram Proteins Proteins 4 calories per gram 4 calories per gram Alcohols Alcohols 7 calories per gram 7 calories per gram Vitamins, Minerals & Water Vitamins, Minerals & Water 0 calories per gram 0 calories per gram

Acceptable Macronutrient Distribution Ranges (AMDR) Carbohydrates Adults: 45-65% of total daily calories Children: 25-40% of total calories Fats (lipids) 20-35% of total daily calories Proteins 10-35% of total daily calories

Nutrient Density Definition A measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer calories, the higher the nutrient density.

Water Functions Essential for body temperature regulation. Transportation of nutrients and wastes in the body. All chemical reactions. Maintenance of blood volume. Yields no energy Goal ½ of your body weight in fluid ounces

Proteins Functions Critical for growth, maintenance and repair of muscles, bones, blood, hair and fingernails. Critical for growth, maintenance and repair of muscles, bones, blood, hair and fingernails. Key to synthesis of enzymes, hormones, antibodies and provide essential amino acids. Key to synthesis of enzymes, hormones, antibodies and provide essential amino acids.Characteristics 4 calories per gram. 4 calories per gram. 20 amino acids total; 9 essential amino acids. 20 amino acids total; 9 essential amino acids. Complete vs. incomplete proteins. Complete vs. incomplete proteins. Our protein needs depend on our age, size, and activity level Our protein needs depend on our age, size, and activity level Goal:10% -35 % of daily calories Your weight in pounds by.37. This is the number of grams of protein that should be the daily minimum. A person weighing 150 lbs. should eat 55 grams of protein per day,

Carbohydrates Functions Provides our brains and body with glucose. Provides our brains and body with glucose. The primary role of carbohydrates is to provide energy for the body The primary role of carbohydrates is to provide energy for the bodyCharacteristics 4 calories per gram. 4 calories per gram. Simple vs. complex carbohydrates. Simple vs. complex carbohydrates. Grains contain the highest amount of carbohydrates per serving, with varying amounts of fiber. Whole grain and bran products have higher fiber then white and refined grains. Choose more complex carbohydrates, such as those found in vegetables, whole grains and legumes, more often than simple carbohydrates. Grains contain the highest amount of carbohydrates per serving, with varying amounts of fiber. Whole grain and bran products have higher fiber then white and refined grains. Choose more complex carbohydrates, such as those found in vegetables, whole grains and legumes, more often than simple carbohydrates.Goal At least 130 grams/day to support brain function. At least 130 grams/day to support brain function. Limit added sugars to no more than 25% of total daily calories. Limit added sugars to no more than 25% of total daily calories. At least 3 servings of whole grain/day. At least 3 servings of whole grain/day. Men: 38 grams of fiber/day; 50+ years: 30 grams. Men: 38 grams of fiber/day; 50+ years: 30 grams. Women: 25 grams of fiber/day; 50+ years: 21 grams. Women: 25 grams of fiber/day; 50+ years: 21 grams.

Fats Functions Carry and help with absorption of the fat-soluble vitamins A, D, E and K. Carry and help with absorption of the fat-soluble vitamins A, D, E and K. Protect organs from injury. Protect organs from injury. Regulate body temperature. Regulate body temperature. Play an important role in growth and development. Play an important role in growth and development.Characteristics 9 calories per gram. 9 calories per gram. Saturated vs. unsaturated fats vs. trans fats. Saturated vs. unsaturated fats vs. trans fats. Margarine vs. butter. Margarine vs. butter.Goal The human body needs both saturated fats and unsaturated fats to remain healthy. a higher proportion should be from unsaturated fats, as they are thought to promote good cholesterol and help prevent cardiovascular disease, whereas an overabundance of saturated fats is thought to promote bad cholesterol good cholesterol good cholesterol 20-35% of total daily calories % of total daily calories.

Vitamins Functions Help put proteins, fats, and carbohydrates to use. Help put proteins, fats, and carbohydrates to use. Essential to regulating growth, maintaining tissue, and releasing energy from food. Essential to regulating growth, maintaining tissue, and releasing energy from food. Involved in the manufacture of blood cells, hormones, and other compounds. Involved in the manufacture of blood cells, hormones, and other compounds.Characteristics Fat-soluble: Vitamins A, D, E and K. Fat-soluble: Vitamins A, D, E and K. Water-soluble: B vitamins (8 total) and vitamin C Water-soluble: B vitamins (8 total) and vitamin CGoal Dietary reference intakes Dietary reference intakes

Minerals Functions Help build bones and teeth. Help build bones and teeth. Aid in muscle function. Aid in muscle function. Help our nervous system transmit messages. Help our nervous system transmit messages.Characteristics 16 minerals 16 minerals Major: Sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur. Major: Sodium, potassium, chloride, calcium, phosphorus, magnesium and sulfur. Trace: Iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride and chromium. Trace: Iron, zinc, selenium, molybdenum, iodine, copper, manganese, fluoride and chromium.

Antioxidants Vitamin C, E and beta-carotene, carotenoids and flavonoids. Vitamin C, E and beta-carotene, carotenoids and flavonoids. Free radicals: Free radicals: Result of Normal metabolism, pollution, smoking, radiation and stress. Result of Normal metabolism, pollution, smoking, radiation and stress. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Most Commonly Known Antioxidants Vitamin A and Carotenoids Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)tomatoes Vitamin C Citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoesstrawberries Vitamin E Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oilwhole grains Selenium Fish & shellfish, red meat, grains, eggs, chicken and garlic

Osteoporosis Bone-weakening disease. Bone-weakening disease. Strikes 1 in 4 women over age 60. Strikes 1 in 4 women over age 60. Peak Bone Mass Peak Bone Mass years years Bone loss begins at age 40. Bone loss begins at age 40. Menopause Menopause Bone loss increases to a rate of 3-5 Bone loss increases to a rate of 3-5 Prevention Prevention Adequate calcium intake and exercise. Adequate calcium intake and exercise.

Threats to Bone Health

Iron-deficiency Anemia Related to too little iron – and thus too little hemoglobin in the blood. Related to too little iron – and thus too little hemoglobin in the blood. 5% of women of childbearing age. 5% of women of childbearing age. Symptoms: Symptoms: Sensitivity to cold., chronic fatigue, edginess, depression, sleeplessness, and susceptibility to colds and infection. Sensitivity to cold., chronic fatigue, edginess, depression, sleeplessness, and susceptibility to colds and infection. Prevention: To enhance iron absorption consume foods high in vitamin C. Choose more beans, peas, green leafy vegetables, enriched grain products, egg yolk, fish, and lean meats. Don’t drink tea with your meals.

Eating for Good Health Eat five servings of fruits and vegetables per day. Eat five servings of fruits and vegetables per day. Include three servings of whole-grain foods every day. Include three servings of whole-grain foods every day. Consume a calcium-rich food at each meal. Consume a calcium-rich food at each meal. Eat less meat. Eat less meat. Avoid high-fat fast foods. Avoid high-fat fast foods. Think small. Think small. Read labels carefully. Read labels carefully. Switch to low-fat and no-fat dairy products. Switch to low-fat and no-fat dairy products. When choosing fruits and vegetables, the brighter the better. When choosing fruits and vegetables, the brighter the better.

FOLLOW MY PLATE

The Food Guide Pyramid

GRAIN GROUP Breads, Cereal, Rice & Pasta Group 6-11 servings Complex carbsComplex carbs FiberFiber ProteinProtein B vitamins (riboflavin, thiamin, niacin)B vitamins (riboflavin, thiamin, niacin) Iron, magnesiumIron, magnesium

Vegetable Group 3-5 servings Fiber Vitamins A, C and folate Potassium Magnesium Iron and zinc Calcium Phytochemicals

Fruit Group 2-4 servings FiberFiber Vitamins A & CVitamins A & C PotassiumPotassium IronIron Phytochemical sPhytochemical s

DAIRY GROUP- Milk, Cheese & Yogurt Group 2-3 servings Protein Calcium Riboflavin Vitamin B12 Fortified Foods: Vitamin A & D

Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group 2-3 servings Meat, Poultry & Fish ProteinProtein PhosphorusPhosphorus Vitamins B 6 & B 12Vitamins B 6 & B 12 Iron & zincIron & zinc Niacin & thiaminNiacin & thiamin Legumes Protein Fiber Thiamin, folate & vitamin E Potassium magnesium, iron & zinc

Fats, Oils & Sweets Use Sparingly Sugar Fat Alcohol Calories

Quick and Easy Estimates of Portion Sizes

The “Healthy Eating” Pyramid

New York Medical College Vegetarian Pyramid

Food Safety Pesticides GeneticallyEngineeredFoods Irradiation Organic Additives

Protecting Yourself From Food Poisoning Clean food thoroughly. Clean food thoroughly. Drink only pasteurized milk. Drink only pasteurized milk. Don’t eat raw eggs. Don’t eat raw eggs. Cook chicken and pork thoroughly. Cook chicken and pork thoroughly. Know how to store foods. Know how to store foods. Danger Zone: Between 40°F and 140°F. Danger Zone: Between 40°F and 140°F. Stored food doesn’t last forever. Stored food doesn’t last forever. ANYTHING ELSE? ANYTHING ELSE?

Dietary Guidelines for Americans The ABC’s For Your Health 1. Aim For Fitness 2. Build A Healthy Base 3. Choose Sensibly