1. Basic Nutrition and label reading
IPR
Mres Lester

2. 6 Basic Nutrients
All have an important function in the body and all are needed for overall health.
Vitamins
Minerals
Proteins
Carbohydrates
Fats
Water

3. Nutrient posters Presentations
Vitamins
Minerals
Proteins
Carbohydrates
Fats
Water

4. Vitamins
Help maintain normal body system functions. Have no calories (themselves).
Main Sources:
Water soluble: B complex (thiamin, niacin, riboflavin, biotin. C
Fat soluble: A D E K

5. Minerals – Help maintain normal body system functions.
Have no calories (themselves). 
Micro- trace minerals
iron,
manganese, molybdenum
Chromium
Cobalt,
Selenium
copper,
zinc
Fluorine,
iodine,
Macro- Large quantiles
Calcium
Chloride
Magnesium
Phosphorus
Sodium Sulfur

6. Proteins
– Maintain/grow muscles calories per gram.
Complete- all essential amino acids (from animals and soy)
Incomplete- missing 1 or more essential amino acids (from plants),
(may be eaten as complementary proteins for vegans)
Main Sources: Meats (including poultry and fish), Eggs, Dairy, Legumes, Nuts, Soy

7. Carbohydrates Main Sources: Grains, Fruits, Vegetables
– Energy for physical activity and fuel for brain calories/g.
Main Sources: Grains, Fruits, Vegetables
Sugar – simple carbohydrate (energy spikes, then drops)
Starch – complex carbohydrate (maintains more constant energy curve)
Fiber – cellulose-complex carbohydrate (maintains more constant energy curve) NO CALORIES

8. Fats Stored for energy reserves. 9 calories per gram.
Insulation. Skin elasticity.
Meats, Nuts, Some Grains, Some Vegetables

9. Types of Fats and Cholesterol
Saturated- solid at room temperature – Raises LDL
cholesterol source
From animal sources
A few veg ( avocado, tropical oils
Trans Fats ( Hydrogenated) solid at room temperature
Liquid fats converted to solid
Unsaturated - liquid at room temperature
polyunsaturated- Lowers LDL only does not increase HDL
monounsaturated Lowers LDL, raises HDL

10. Water Regulation of chemical balance.
– Hydration.
Regulation of chemical balance.
Waste/toxin removal. No calories.
Bound- Undehydrated food ( water has not been removed)
Unbound- foods that are juicy, and liquids
Main Sources: Water, Fruits, Vegetables

11. Calories and Weight Management
There are 3,500 calories in one pound.
To lose 1 pound, you would need to burn off (use) 3,500 more calories than you
consumed (ate).
To gain 1 pound, you would need to consume (eat) 3,500 more calories than you
burned off (used).

12. If calories burned = calories consumed, weight stays the same.
Calories are a matter of balance.
If calories burned = calories consumed, weight stays the same.
If calories burned are less than calories consumed, weight is gained.
If calories burned are greater than calories consumed, weight is lost.\
Exercise speeds metabolism and burns more calories.
Dieting (extremely limiting calories) slows metabolism and sets the dieter up for weight gain after diet is over.
Eating disorders are not about or caused by dieting. They are about psychological issues.

14. Label literacy Are you smarter than a food label? labels
All commercially packaged foods are required to have a “Nutrition Facts” label that outlines the serving size, calorie count, and main nutrient content of the food. Grocery stores are required to have Nutrition Facts information about produce (fruits and vegetables) available for consumers.

15. There are no “bad” foods
There are no “bad” foods. There are foods that are more nutritious or less nutritious than others. Less nutritious foods are sometimes called “empty calorie” foods and should be eaten in moderation.
Eating a variety of foods from each of the food groups makes it easier to get all of the required nutrients. That variety should also include different of colors of fruits and vegetables, as color often indicates which vitamins are in highest concentration in that item.

16. History of USDA’s Food Guidance
Food for Young Children
1992
1916
1940s
1970s
2005
USDA has had a long history with food guidance dating back into the early 20th century.
Looking back over this history, many different food guides have been used. They represented health and nutrition concerns of the time when they were introduced.
For example,
In the 1940’s the wartime food guide promoted eating foods that provided the vitamins and minerals needed to prevent deficiencies.
In the 1950’s-1960’s the 7 food groups were simplified into a “Food for Fitness” guide, which was commonly called “The Basic Four.”
By the later 1970’s, concerns about dietary excess lead USDA to issue “The Hassle-Free Daily Food Guide,” which included a “caution” group of fats, sweets, and alcohol.
All of these food guides preceded the introduction of the original Food Guide Pyramid in 1992.
NOTE TO PRESENTER: The food guides pictured above are--
1916: Food for Young Children
1940s (1946): National Food Guide (commonly called “The Basic Seven”)
1950s-1960s (1956): Food for Fitness—A Daily Food Guide (commonly called “The Basic Four”)
1970s (1979): Hassle-Free Guide to a Better Diet
1992: Food Guide Pyramid
2005: MyPyramid
1950s-1960s

17. The food groups
Fruits,
Vegetables,
Grains,
Protein Foods,
Dairy

18. THE END