Six Nutrients Water Carbohydrates Protein Fats Vitamins Minerals

Calories Energy value of foods (nutrients) Average number needed daily 2,000-2,500 for moderately active adult Carbohydrates 1 gram = 4 calories  Alcohol 1 gram = 7 calories Protein1 gram = 4 calories Fat1 gram = 9 calories Vitamins and minerals have no calories

How Many Should we get Daily? Important factors to consider 1.How active you are 2.Body size 3.Age 4.Physical condition

Calories in foods Cheeseburger and fries with a coke?  Cheeseburger 400  Fries 400 / 250 Coke Bake potato?  Pepperoni Pizza?  450 Piece of apple pie?  600 Apple?  Butter or margarine 1 tbsp  100 Side of chips? 3 oz.  450 Salad Dressing?  6 tbsp 360 cals. Ice cream ? (small)  oz. Fish (broiled)  200 Peanut butter 2 oz.  190

Carbohydrates  What are they????

Types Simple Carbohydrates Fruits Sugar Complex Carbohydrates Whole grains Rice Pasta Seeds Nuts

Why do you need? % of daily calories Energy or fuel for the body Fiber

Indigestible parts of food, can’t be broken down Usually the outer layer of food Natural laxative Good sources include: outer shell of corn, whole wheat shells, all fruits and vegetables

Proteins Examples ??

Types of Proteins oComplete proteins -- contain essential amino acids Fish, meat, poultry, eggs, milk, cheese, yogurt, soybean oIncomplete proteins -- lack some essential amino acid Legumes, nuts, whole grains

Why do you need? Amino acids in proteins are used to build and repair cells % recommended in daily diet % Most Americans get 25 to 30% of calories from protein

Nutrition Fats

Types of Fats Saturated Animal fats -- beef, pork, egg yolk Tropical oils -- palm, coconut Solid or semi-solid at room temperature Unsaturated Vegetable fats -- canola, soybean, corn, olive Reduced risk of heart attacks Liquid at room temperature

Why do you need? Energy -- 9 calories per gram  Girls diet grams max per day  Boys calorie diet grams max per day % recommended in diet - 25% Fat soluble vitamins Satisfy hunger longer - digestion takes more time Flavor

Cholesterol Made in the liver and in animal foods White waxy substance important for body maintenance and structure of cell walls High cholesterol count can be a major risk factor for heart disease

Hydrogenated fats ? Unsaturated fats with hydrogen added back to make them solid and prevent spoilage Best examples is margarine, which would be liquid normally

Is margarine better for you than butter? Both have same amount of calories No, because of the hydrogenation “Trans Fatty Acids” are created This type of fat is more likely to cause heart disease Most peanut butter is hydrogenated