Nutrition

1. The recommended number of servings of fruits

and vegetable for adults is 2-3/day. (T/F)

2. Three ounces of chicken or meat, the amount

considered to be one serving, is approximately the
size of a
A. domino
B. deck of cards
C. small paperback book
D. VHS videotape

1. Which type(s) of fat cause(s) undesirable changes

in blood lipids?
A. polyunsaturated fat
B. monounsaturated fat
C. saturated fat
D. trans fat
4. The leading source of added sugars in the American
diet is
A. candy
B. soft drinks
C. sweetened breakfast cereals
D. cookies

5. Which of the following is NOT a whole grain?

A. brown rice
B. popcorn
C. wheat flour
D. oatmeal
Nutrients
Nutrient =substance found in food that body uses
to support normal growth, maintenance and repair

And without which a deficiency disease occurs

 Proteins
 Carbohydrates
 Fats
 Vitamins
 Minerals
 Water
 Healthy Eating
Nutrients & Disease Relationships
 (some)Fats -- Heart Disease and cancer
 Na -- hypertension, |d bone strength
 Protein – |d bone strength

 Ca --  bone strength, hypertension

Beta Carotene -- cancer, aging
 Fiber -- colon cancer, heart disease
hytochemicals (plants)– protective against cancer

Poor nutrition  impaired

Classes of Nutrients
Macronutrients Micronutrients
Carbohydrates
(4 Kcal/gm)
Energy
Nutrients Protein (4 Kcal/gm)
(provide Calories)
Fat (9 Kcal/gm)

Non-energy
Nutrients Water Vitamins

Minerals
Energy from Food
 Calorie = a measure of energy

In nutrition Kcal ≈ kcal ≈ Calorie (calorie)

 Three classes of essential nutrients supply

energy– which ones??

 Alcohol also supplies energy 7 kcal/gm

Carbohydrates (CHO)
Primary function:
• nervous system and blood use only carbohydrates for fuel

•high-intensity exercise, muscles get most of their energy form

carbohydrates

Sources:starches and sugars

Needs: 45-65% daily kcal

(endurance athletes  70%)

Types: Simple – sugars(1-2 sugar molecules)

Complex– starches & fiber(>2 sugar molecules)
 To compute grams from
% recommendations

If goal is CHO 60% of total kcal.

2000 kcal as reference intake

2000 X .60 = 1200 kcal as CHO

1200 kcal ÷ 4 kcal/gm = 300 g/day

 Simple CHO (sugars)
Nutritious vs “Empty ” sugars
• Nutritious— fruits, milk , Many other god
nutrients on these foods.
•“Empty”— very little nutritional value except kCals
urces– drinks(soda, lemonade, sweetened tea, punch,etc.)
% daily kcal
us example= 50 g; one 12 oz. soda contains ~ 40 gm )
abels for sugars: glucose, fructose,
oney, corn syrup, high-fructose
molasses, brown sugar
 Complex CHO (starches)
Grains (pasta, rice, bread, cereal), legumes (dried
beans, peas, lentils), potatoes (most other veggies
contain a combination of complex/simple CHO)

e vitamins, minerals fober than most foods containin

50% total kcal should be complex CHO

g using previous example)
Complex CHO (starches)
 Choose whole grain for best nutrient content

 2005 New Guideline: ½ all grains consumed should be

• 1stingredient should be whole wheat(or other
grains)

•Enriched flour: several nutrients, but not all, that

were removed during processing are added
back. Required by law.

•Foods labeled with the words “multi-grain,” “stone-

ground,” “100% wheat,” “cracked wheat,” “seven-
grain,” or “bran” are sometimes not whole-grain
products.

So CHECK INGREDIENT LIST.

•Color is not an indication of a whole grain.
Read the ingredient list to see if it is
a whole grain.
Bread can be brown because of molassses or
coloring
•Look at the nutrition facts label for fiber content.
Aim for 25-35 grams of fiber per day.
 Fiber -- Nondigestible CHO
present naturally in plants veggies fruits beans whole grains

er– fiber that is added to foods (natural or synthesized)

eal oat bran fruit legumes)

sterol, may help control blood sugar

at, rye, other whole grains, most veggies)

pation (adds bulk) and some diseases of bowel (e.g. divertic
Fiber
• Recommended 25-35 gms/day(avg
american gets half)

 Best sources: whole grains, legumes,

frutis veggies

Eat variety to get both soluble and

insoluble fiber.
Glycemic Index (GI)— measure of how individual
foods affect blood glucose levels.

• During digestion, CHO broken down into glucose,

which is then absorbed into blood → ↑ blood glucose

• Pancreas releases hormone insulin

• Insulin helps get glucose into cells

Consumption of carbohydrates causes glucose and

insulin levels in the blood to rise and fall
Glycemic Index (GI)— measure of how individual
foods affect blood glucose levels ..

Foods with hi GI cause quick and big rise in glucose &

insulin
• may ↑ hunger
• may ↑ risk of diabetes and heart disease?

•Complex issue, no clear cut answer

•Message: unrefrainded grains, legumes, fruits and
veggies are best choices
•Limit added sugatrs and other highly
carbohydrated products
Protein
Function: structure — muscles and bones
blood, enzymes, CELL MEMBranes
and some hormones
(4 kcal/gm)

Sources: animal plant

Needs: 10-35% daily kcal

(or 75 g/day using 15% of 2000 Kcal diet)

Men .9 gm/kg body wgt/day

Women .8 gm/kg body wgt/day
 Protein needs
Men (.9 gm/kg wgt/day)
(154 lb.  2.2 = 70 kg) Athlete
70 kg X .9 gm = 63 gm/day 70 X 1.5 = 105 gm

Women (.8 gm/kg wgt/day)

(120 lb.  2.2 = 55 kg)
55 kg X .8 gm = 44 gm/day 55 X 1.5 = 83 gm

Athletes may need 1½ - 2 X amount (1.2 - 1.8 gm/kg)

How can I get enough protein?
Athlete
Breakfast 1 cup oatmeal 6 gm 1 ½c. 9 gm
1 cup milk 8
2 pieces toast 5
Lunch p-nut butter
sandwich 13 2 sand 26 gm
1 cup milk 8 2 cups 16 gm
Dinner 3 oz chicken
breast 27
1/2 c. broccoli 3 1 c. 6 gm
baked potato 3 2 potato 6 gm
73 gms. 103 gm
 Protein Quality
Amino Acids: building blocks of protein
20 total
9 essential
Animal protein & soy-- complete

Plant protein (except soy) – incomplete

Complementary proteins—two or more

incomplete protein sources that together provide
adequate amounts of all the essential amino
acids and make a complete protein
beans + grains grains + nuts
(any plant protein + animal protein)
 The Vegetarian Alternative
 Vegan – eats no animal products

 Lacto-vegetarian – includes milk and cheese

products in the diet

 Lacto-ovo-vegetarian - includes milk cheese and

eggs

 Partial vegetarian, semivegetarian, or

pescovegetarian – eggs, dairy products and
small amounts and/or seafood in the diet.
Vegetarian Diets and Health
 Vegetarian diets - lower in saturated fat
and cholesterol

higher in complexcomplex carbohydrates,

fiber, folate, vitamins C and E, cartenoids,
and phyto chemicals
 Nutrientsof concern for vegetarians
include vitamin B-12, vitamin D,
calcium, iron and zinc.
 FATS
Functions:
energy 9kcal/gram(most caloriedense)
carries fat soluble vitamins
Provides essential fatty acids
omega 3
omega 6
add flavor and texture to food
Sources: butter, margarine, mayo, cheese,
salad dressings, vegetable oils, cream or
butter sauces, red meats, desserts,
gravy, fast foods, fried foods, some candy

Needs: 20-35% daily kcal

Fat Allowance example
Daily limit  30%

2000 kcal / day

X .30
600 fat kcal / day
 9 kcal / gm
67 gm fat / day
Fat content-- % kcal from fat
% fat calories = (gms of fat x 9)  (cal/ serving) x 100

kcal 120 kcal /serving

protein 8 gm
CHO 12 gm
fat 5 gm X 9 kcal/gm = 45 kcal

45  120 x 100 = 38% of kcal are from fat

Fats: miscellaneous
Caution: food claims ‘X’ % fat free
This is by weight, not % kcal

example: Ground beef 90% fat free/

10% fat
90% fat free by weight, but what does
that mean?

3 ounces cooked = 214 kcal

11 gm. Fat x 9 kcal/gm = 99 kcal from fat

99  214 = 46% kcal from fat

Fats: what’s the difference: saturated
vs unsaturated?
Degree of saturation refers to
 FATS: what’s the difference?

turated : do not raise total blood cholesterol

may lower LDL (bad cholesterol_)
ainly of vegetable origin, some fish, liquid at room temp.

-unsaturated *--olive, canola

unsaturated -- corn, safflower,

soybean, sunflower, some fish,
walnuts, flaxseed
 FATS: …the difference?
ega 3– polyunsaturated
Reduce the tendency of blood to clot
nhibit inflammation
Reduce blood pressure
Reduce risk of stroke, heart attack, and some cnacers

Good sources: some fish (salmon, tuna etc)

Walnuts flaxseeds, canola oil, tofu,
green leafy veggies

ega 6– polyunsaturated
Good sources: corn, soybean, peanut, sunflower oils.
FATS: what’s the difference
Saturated : increase blood total cholesterol
and LDL (bad cholesterol)

animal fat (especially beef, pork, cheese,

butter)
+ coconut oil, palm oil
Solid at rtp

Limit to < 10% daily kcal

(2000 X .1 = 200 kcal ÷9 kcal/g = 22 g/day)
Trans Fatty Acids (Trans fats)
Made when oils are hydrogenated

Body responds same as it does to saturated fats by

increase LDL (bad chol) and total chol
decrease HDL (good chol)

Look on labels for hydrogenated and

partially hydrogenated vegetable oils
Dietary Cholesterol
Found ONLY in foods of animal origin

Limit <300 mg/day

egg yolk : 220 mg
Also meats, cheese, shrimp

By itself, cholesterol in food may not be a problem.

However, if you add saturated fat to a food high in
cholesterol, the synergistic effect is worse than
either alone.
Increased blood cholesterol
How to limit fat intake
page 346 applies this info to ethnic foods

LIMIT REPLACE with

red meats fish, white poultry, plant
protein
butter soft margarine, veg oils
whole milk 1% or skim milk
regular cheese low fat/fat free cheese

regular salad low fat dressings, vinegar and oil,

dressings lemon juice, rice vinegar

fried foods baked, broiled, grilled

Limiting fat intake
Instead of Try
regular chips, baked chips, pretzels,
Cheetos, etc. low fat microwave popcorn
sour cream plain yogurt, low/non fat
sour cream

cream, cheese, tomato based sauces

& butter sauces

mayonnaise mustard, ketchup

Let’s compare 2 frozen meals
Chicken with pasta & veggies
A good website for learning about nutritional
content of food from fast food restaurants

www.nutritiondata.com