+NUTRITION   101            UT College of Pharmacy        UTSSHP Nutrition Committee
+    USDA’s My Plate
+For a 2,000-calorie daily food plan, you need the amounts below from each food group: Vegetables        Fruits           ...
+ Cut back on sodium and empty calories  Lookout for salt (sodium) in foods you buy. Compare  sodium in foods and choose ...
+    Be physically active your way     Pickactivities you like and do each for at least     10 minutes at a time. Every b...
+   What To Look For In A      Nutrition Label
+    Serving Size    Be sure to compare the serving size to     how much you eat or else you’ll be eating     more calori...
+    Calories       Calories from                        Limit this!!!        carbohydrates, proteins and fat       Les...
+    Watch out for these things!         Bad! Need to limit these         Things high in fat:
+    Total Fat, Saturated Fat, Trans    Fat, Cholesterol and Sodium Total   Fat - total amount of fat in a serving Satur...
+     Be sure to get plenty of these!   Carbohydrates                   Sugar      Protein                       Fibers
+    Carbohydrates     Broken  down into     total carbohydrates, fiber, and sugars    Total Carbohydrates     Amount of...
+    Dietary Fiber     Amount   of indigestible (insoluble fiber) or     partially digestible (soluble fiber) bulk from p...
+    Proteins How      much total protein is in a single serving of a    food No   distinction made for the type of prot...
+    Vitamins   Vitamin A      Vitamin C      Calcium      Iron
+    Vitamins & Minerals    Vitamins             & C – only 2 vitamins on food label since     Vitamin A     presumable h...
+Portion Sizes
+ portion of rice, pasta, fruit and veggies… A
+    A portion of meat, fish and poultry…
+    A portion of nuts and raisins…
+A portion of chips, popcorn, and pretzels…
+A portion of peanut butter and cheese…
+A portion of oil, mayo, butter and sugar…
+    Making Healthy Choices    at the Grocery Store
+    Benefits of Eating Seasonally: Eating   seasonally ensures your food is as fresh as    possible. Your   family will...
+    Benefits of Eating Seasonally:     Your   food dollar is stretched further.     Environmentaldamage caused by shipp...
+    Different Kinds of Foods    Produce     Buy at its peak of     ripeness, which is its     peak of nutritional     va...
+    Different Kinds of Foods     Poultry      Moreplentiful in the      summer months      (June – August)     Eggs     ...
+    Different Kinds of Foods    Nuts     Typically   ripen in the fall     Enjoyed     in the fall and     winter    Re...
+The Environmental Working Group’s Shoppers Guide to Pesticides in Produce The following twelve foods had       Asparagus...
+    Best bet, buy organic     Some   pesticides are systemic     Can   not be washed away or peeled off     Consider b...
Nutrition 101
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Nutrition 101

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Nutrition 101

  1. 1. +NUTRITION 101 UT College of Pharmacy UTSSHP Nutrition Committee
  2. 2. + USDA’s My Plate
  3. 3. +For a 2,000-calorie daily food plan, you need the amounts below from each food group: Vegetables Fruits Grains Dairy Protein Foods Eat 2½ cups Eat 2 cups Eat 6 ounces Get 3 cups Eat 5½ ounces every day every day every day every day every day What counts as What counts as What counts as What counts as What counts as a cup? a cup? an ounce? a cup? an ounce? 1 cup of raw or 1 cup of raw or 1 slice of bread; 1 cup of 1 ounce of lean cooked cooked fruit or ½ cup of milk, yogurt, meat, vegetables 100% fruit juice; cooked rice, or fortified poultry, or fish; or vegetable ½ cup dried fruit cereal, or pasta; soymilk; 1 egg; juice; 1 ounce of 1½ ounces 1 Tbsp peanut 2 cups of leafy ready-to-eat natural or butter; salad greens cereal 2 ounces ½ ounce nuts or processed seeds; ¼ cup cheese beans or peas
  4. 4. + Cut back on sodium and empty calories  Lookout for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number.  Drink water instead of sugary drinks.  Eat sugary desserts less often.  Make foods that are high in solid fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not every day foods.  Limit empty calories to less than 260 per day, based on a 2,000 calorie diet.
  5. 5. + Be physically active your way  Pickactivities you like and do each for at least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active.  Childrenand adolescents: get 60 minutes or more a day.  Adults:get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking.
  6. 6. + What To Look For In A Nutrition Label
  7. 7. + Serving Size Be sure to compare the serving size to how much you eat or else you’ll be eating more calories than you think!
  8. 8. + Calories  Calories from  Limit this!!! carbohydrates, proteins and fat Less than 30% of daily calories should come from fat  600 calories in a 2000 calories 1 gram of fat contains about 9 calories. 1 gram of protein contains about 4 calories. 1 gram of carbohydrate contains about 4 calories.
  9. 9. + Watch out for these things!  Bad! Need to limit these  Things high in fat:
  10. 10. + Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium Total Fat - total amount of fat in a serving Saturated fat & Trans fat - bad fats because they raise cholesterol levels and increase the risk of heart disease Trans fats - used by food processors to increase the shelf life of processed food, same as "partially hydrogenated oils‖ Unsaturated Fats - can be calculated by subtracting the trans and saturated fats from the total fats Sodium – can cause fluid retention and high blood pressure
  11. 11. + Be sure to get plenty of these! Carbohydrates  Sugar  Protein  Fibers
  12. 12. + Carbohydrates  Broken down into total carbohydrates, fiber, and sugars Total Carbohydrates  Amount of total carbohydrates per serving measured in grams  Combines all the carbs in a food: fiber, sugars, starches, sugar alcohols and glycerin
  13. 13. + Dietary Fiber  Amount of indigestible (insoluble fiber) or partially digestible (soluble fiber) bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds  Measured in grams  ―High fiber‖ foods = 5 grams of fiber or more Sugars  Containsugars from natural, normally present in the food, and added sugars  Measured in grams
  14. 14. + Proteins How much total protein is in a single serving of a food No distinction made for the type of protein or the source Amino acids and peptides not included since not considered whole food proteins
  15. 15. + Vitamins Vitamin A  Vitamin C  Calcium  Iron
  16. 16. + Vitamins & Minerals Vitamins & C – only 2 vitamins on food label since  Vitamin A presumable historical importance to health  Measured in percentages Minerals  Calcium and Iron - only minerals required on labels  Measured in percent daily values
  17. 17. +Portion Sizes
  18. 18. + portion of rice, pasta, fruit and veggies… A
  19. 19. + A portion of meat, fish and poultry…
  20. 20. + A portion of nuts and raisins…
  21. 21. +A portion of chips, popcorn, and pretzels…
  22. 22. +A portion of peanut butter and cheese…
  23. 23. +A portion of oil, mayo, butter and sugar…
  24. 24. + Making Healthy Choices at the Grocery Store
  25. 25. + Benefits of Eating Seasonally: Eating seasonally ensures your food is as fresh as possible. Your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Food is often of greater nutritive value. Reduces potential exposure to chemicals applied to produce prepared for shipping. Produce, meats, eggs and nuts eaten while they are plentiful, do not need to be stored.
  26. 26. + Benefits of Eating Seasonally:  Your food dollar is stretched further.  Environmentaldamage caused by shipping foods thousands of miles is reduced.  Buying seasonal produce also provides an exciting opportunity to try new foods and to experiment with seasonal recipes.  Seasonal food simply tastes better!
  27. 27. + Different Kinds of Foods Produce  Buy at its peak of ripeness, which is its peak of nutritional value.  Buy locally. Eat produce that was intended to be grown in the area where you live.
  28. 28. + Different Kinds of Foods Poultry  Moreplentiful in the summer months (June – August) Eggs  Hens lay more eggs in the spring (March- May)
  29. 29. + Different Kinds of Foods Nuts  Typically ripen in the fall  Enjoyed in the fall and winter Red Meat  More plentiful in the fall and winter when animals fatten themselves for the winter
  30. 30. +The Environmental Working Group’s Shoppers Guide to Pesticides in Produce The following twelve foods had  Asparagus the lowest pesticide load when conventionally grown and are  Sweet peas (frozen) the safest conventionally grown crops to consume:  Mango  Broccoli  Pineapple  Eggplant  Sweet corn (frozen)  Cabbage  Avocado  Banana  Onion  Kiwi
  31. 31. + Best bet, buy organic  Some pesticides are systemic  Can not be washed away or peeled off  Consider buying organic varieties of just the foods that have been shown to be more likely to have high levels of chemical residues: peaches, apples, pears, winter squash, green beans, grapes, strawberries, raspberries, spinach, and potatoes.

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