1. 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!

2. 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.

3. 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)

4. 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

5. 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

6. 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

9. 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

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

11. 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.

12. 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

13. 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

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

15. 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

16. 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”

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

18. 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

19. Nutrition Label

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