If you don’t have the time to eat well now you will when you are sick! Diet and Nutrition If you don’t have the time to eat well now you will when you are sick! You are what you eat!

Nutrients: raw materials your body need to function (6 groups) Calorie (C): unit of measure of energy. 1 Calorie = energy needed to raise 1g of water 1degree C.

Science of Food- Protein Protein- made up of smaller amino acids ( organic- carbon, hydrogen, oxygen and nitrogen and (sometimes Sulphur) 1 gram = 4 Calories Amino Acids: 20 different types that combine in different combinations to make different proteins. * your body can produce 13 of them * other 8 are considered essential and must be consumed through diet. Complete Protein from animals: have all essential proteins Incomplete Vegetable Protein only contains some Uses: Forms cell structures, tissue growth and repair, used in body chemical reactions (enzymes – speeds up chemical reactions)

Science of Food - Carbohydrates Carbohydrates- energy rich organic compound made up of carbon, hydrogen and oxygen. 1 gram = 4 Calories Simple: small molecules like sugar- glucose (quick energy) Complex: bigger complex molecules made up of many sugar molecules linked in a chain. (lasting energy) starch- useable glucose fiber- insoluble – not used, passed through system soluble - broken down by the body Uses: Major source of energy, material for cell structure

Science of Food - Lipids Fats- Energy containing, made up of carbon, hydrogen and oxygen, 1 gram = 9 Calories Saturated: Lots of Hydrogen (H) attached to Carbon (C) solid at room temperature (butter, lard) Trans fats: Hydrogen added to vegetable oils Unsaturated: some Carbon is double bonded, less H liquid at room temperature (vegetable oils) Omega- 3- fish, eggs (animal unsaturated) Monounsaturated – a little less H (olive oil) Polyunsaturated- even less H (corn oil) Essential Fatty acids: Omega- 3 (fish, eggs) Cholesterol: waxy fat like substance in animal fats (not in veggies), liver produces what your body needs- not required in your diet Uses: used in cell structure, membranes, supports and protects internal organs, insulation, stored energy

Science of Food – Vitamins and Minerals Vitamins and Minerals: needed in very small amounts Dietary minerals – not really minerals but actually elements, not living, inorganic (Ca, Mg, Fe, Zn) Vitamins- organic nutrients the body needs but cannot produce Fat soluble: stored in the body Water soluble: not stored, required daily Uses: need for different processes, chemical reactions Ex. scurvy

Science of Food - Water Most important – about 2/3 of your body is water! Drink 8-12 cups a day (~ ½ weight in fluid oz.) Uses: chemical reactions, solution for nutrients, maintain blood volume, regulate temperature, remove wastes

Food Groups- New Pyramid MyPyramid.gov Food Groups- New Pyramid

Food Group - Grains Whole grain: contains the entire grain kernel-the bran, germ, and endosperm. whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Refined grains: milled, a process that removes the bran and germ and gives a finer texture, better shelf life, removes dietary fiber, iron, and many B vitamins. white flour degermed cornmeal white bread white rice Enriched: some dietary minerals and vitamins added back in: Iron and some B vitamins (thiamin, riboflavin, niacin, folic acid). Fiber is not added back to enriched grains.

Food Group - Vegetables Dark green: spinach, bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mesclun, mustard greens, romaine lettuce, turnip greens, watercress Orange: acorn squash, butternut squash, carrots, squash, pumpkin, sweet potatoes Dried beans & peas: black beans, black-eyed peas, garbonso beans, kidney beans, lentils, lima beans, navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soybeans), white beans Starchy: corn, green peas, lima beans, potatoes Other: artichokes, asparagus, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, iceberg lettuce, mushrooms, okra, onions, parsnips, tomatoes, tomato juice, vegetable juice, turnips wax beans, zucchini

Vegetables Benefits! * Reduce risk for stroke * Other cardiovascular diseases. * Reduce risk for type 2 diabetes. * Protect against certain cancers (mouth, stomach, colon-rectum) * May reduce the risk of coronary heart disease. * Vegetables are lower calorie food, helping to lower calorie intake *Most vegetables are naturally low in fat and calories. *No cholesterol *Sources of many nutrients and vitamins and minerals Ex. some are rich in potassium, reduce the risk of developing kidney stones may help to decrease bone loss, maintain blood pressure

Food Groups – Fruit Fruits…. Same as vegetables! Great health benefits and full of nutrients, vitamins and minerals

Food Groups – Oil Common Oils: Solid Oil (Fats): canola oil coconut oil corn oil palm kernel oil cottonseed oil butter olive oil beef fat(tallow/suet) safflower oil chicken fat soybean oil pork fat (lard) sunflower oil stick margarine shortening Naturally occurring oils: nuts olives some fish avocados

Food Groups – Milk Dairy – food made from milk that retains calcium, excludes cream cheese, butter, cream Some milk bases desserts like ice cream count but the extra sugar counts toward your “luxury allowance”

Food Groups – Meats and Beans Protein Foods – Meats Poultry Eggs Dried Beans & peas Nuts & seeds Fish

Daily Serving size Grains- 6 oz / 7oz (half should be whole grain) 1oz- 1 slice of bread, 1 cup uncooked cereal, ½ cup cooked rice, pasta Vegetables- 2½ / 3 cups 1 cup raw or 2 cups raw leafy Fruits- 1½ / 2 cups 1 cup raw or ½ dried Meats and Beans (Protein group) – 6 oz / 7oz 1 oz meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ oz of nuts or seeds Milk – 3 cups 1 cup milk, yogurt or 1½ oz cheese Oils- 5 / 6 teaspoons (try to limit) 2 tbsp peanut butter = 4 tsp oil

Nutrition Label

VARIETY & MODERATION! Balanced Nutrition Drink lots of water! Half of your meal should be vegetables! Control proportions! Limit sugar and fats! VARIETY & MODERATION!