Nutrition 101 Nutrient Intakes

What are the three macronutrients? These are the nutrients that provide calories. Carbohydrates Fats Protein

Macronutrient Profile ADA recommendations Carbs45 – 65 %Grains Fruits Vegetable Protein10 – 35 %Milk Protein Fats20 – 35 %Essential fatty acids Saturated fats

Common Meal Distribution Consume mixed meals that each maintain the desired distribution of macronutrients

What food groups dominate in Carbohydrates? Grains Fruits Vegetables

Fruits and Vegetables Eat a nutritional rainbow of fruits and vegetables. Eating 5 servings of vegetables each day reduces the risk of lung, colon, stomach, esophagus and mouth cancers.

Grains Whole grains should make up 25 % of total caloric intake. If you are suppose to consume 1800 calories/day to maintain your weight, how many calories should come from whole grains? 450 calories

Whole grains Bran Pumpernickel Oatmeal Rye Popcorn Brown rice Whole wheat bread Wheat crackers Ground flaxseed Whole grain pasta

Each meal should contain 2 – 300 calories of whole grains; bowl of cereal, two slices of bread, 1 C rice Whole grains reduce the risk of heart attack and stroke by 20 – 40 %. Choose cereals that contain folic acid and are iron rich. You get calcium when you eat your cereal with milk.

Too much refined grains increases the risk of diabetes and heart disease. Only 10 % of your diet should come from refined, sugary foods. How much would that be on the 1800 calorie/day diet? Drink fewer sports drinks and fewer soft drinks to reduce intake of refined sugars. Drink more milk to replace these beverages.

Fats Provides how many calories per gram? Dominantly comes from what two food groups? Contains a substance that clogs arteries and leads to CAD.

Cholesterol Total level should be <200 HDL > 60 This is the “good” cholesterol LDL 160. At least 25 % of total cholesterol should be HDL. Eat – 8 % of fat from fish each week. Eat < 7 % of total fat from saturated fat Total cholesterol intake per day is < 300 mg

Protein Mainly comes from what two food groups? Most serving sizes should be limited to the size of your palm. Due to saturated fat, choose lean cuts of meat of prepare meat where most of fat drips away through broiling and grilling. Should include a little protein each meal as it is not stored in the body.

The Basics Eat breakfast everyday Increase vegetable and fruit intake Eat adequate protein Add healthy fats Decrease calorie-dense beverages Eat whole grain foods Eat iron and calcium rich foods

Bagel 20 Years Ago Today 3-inch diameter 140 calories ??? calories A bagel 20 years ago was 3 inches in diameter and had 140 calories. How many calories do you think are in today's bagel?

Cheeseburger 20 Years Ago Today 333 calories ??? calories A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger?

Spaghetti and Meatballs 20 Years Ago Today 1 cup spaghetti with sauce and 3 small meatballs 500 calories ??? calories A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs? 1,

DAIRY GROUP Fat-free milk (skim)1 cup830 1% milk (low fat)1 cup % milk (reduced fat)1 cup12237 Whole milk1 cup14963 Low-fat chocolate milk1 cup15864 Cheddar cheese1 ½ ounces Nonfat mozzarella cheese1 ½ ounces590 Whole milk mozzarella cheese1 ½ ounces12876 Fruit flavored low-fat yogurt1 cup (8 fl oz.) Frozen yogurt1 cup Ice cream, vanilla1 cup Cheese sauce¼ cup12064

PROTEIN FOODS GROUP Extra lean ground beef, 95% lean3 oz., cooked1460 Regular ground beef, 80% lean3 oz., cooked22964 Turkey roll, light meat3 slices (1 oz. each)1650 Roasted chicken breast (skinless)3 oz., cooked1380 Roasted chicken thigh with skin3 oz., cooked20947 Fried chicken with skin & batter3 medium wings Beef sausage, pre-cooked3 oz., cooked Pork sausage2 patties (2 oz.)20496 Beef bologna3 slices (1 oz. each)261150

OTHER Pepperoni pizza 1 slice of a 14" pizza, regular crust Regular soda1 can (12 fluid oz.)136 Regular soda1 bottle (19.9 fluid oz.)192 Fruit-flavored drink1 cup128 Butter1 teaspoon3633 Stick margarine1 teaspoon3632 Cream cheese1 Tablespoon4136 Heavy (whipping) cream1 Tablespoon5145 Frozen whipped topping (non dairy)¼ cup6055

VEGETABLE GROUP Baked potato 1 medium1590 French fries1 medium order Onion rings1 order (8 to 9 rings)275160

GRAINS GROUP Whole wheat bread1 slice (1 oz.)690 White bread1 slice (1 oz.)690 English muffin1 muffin1320 Blueberry muffin1 small muffin (2 oz.)25969 Croissant1 medium (2 oz.) Biscuit, plain 1 medium (2.5" diameter) Cornbread 1 piece (2 ½" x 2 ½" x 1 ¼") Corn flakes cereal 1 cup908 Frosted corn flakes cereal 1 cup14756

Graham crackers2 large pieces11854 Whole wheat crackers5 crackers8525 Round snack crackers7 crackers10642 Chocolate chip cookies2 large Chocolate cake1 slice of two-layer cake Glazed doughnut, yeast type1 medium, 3 ¾" diameter Cinnamon sweet roll1 medium roll223137