Nutrition 2

NUTRITION

COMPLEX CARBOHYDRATES
FUNCTION –
Main energy source, breaks down slowly and a steady stream of energy
SHORTAGES –
Weakness
Tiredness
Interesting Fact –
4 calories per gram
Best type of carbohydrates
American diet should be more than 60% complex carbos
SOURCES –
Vegetables
Fruits
Whole-grain breads and cereals
Brown rice
Pastas
Baked potatoes
Salads

Fiber/Roughage
Functions –
Helps with constipation
Keeps our system clean
Shortage –
Constipation
Sources –
Fruits w/ skins on
Oranges
Whole-grain breads
Brown rice
Baked potatoes w/ skin
Bran Cereals

PROTIEN
FUNCTIONS –
Helps maintain and repair body tissue
Growth
INTERESTING FACTS –
Body produces all but 14 amino acids we need
4 calories per gram
TYPES –
Complete Proteins
Incomplete Proteins
SOURCES –
Beef
Chicken
Fish and seafood
Tofu (only vegetable gives us complete proteins)
Beans & rice together
Vegetables
Grains
DEFICEINCIES –
Kwashiorkor
Iron Anemia

WATER
FUNCTION –
Needed for proper digestion
Cell growth
Body maintenance
Lubricates joints and body cells
Regulates body temperature
INTERESTING FACTS –
Can only live w/o water for 2-3 days
Need at least eight 12 oz. glasses of water daily
Our bodies are about 75-80% water
SOURCES –
Water
Fruit juices
Vegetables
Fruits
Milk
DEFICIENCIES –
Death!!!

FATS? Which one?
Fat is a necessary nutrient
Need to know what are the different types of fats
Which are the good fats and bad fats?
Fat helps with growth and body development
Necessary to protect your major organs
9 calories per gram

FATS Functions -- Protects vital organs Insulate and retain heat -- Supply of stored energy Excessive -- Obesity -- Related heart diseases Shortages
-- Retarded Growth
-- Unhealthy Skin

SATURATED FATS
Produces LDL cholesterol (low-density lipoproteins), which is the “bad” cholesterol
LDL lipoprotein deposits cholesterol on the artery walls, causing the formation of a hard, thick substance called cholesterol plaque
Sources of saturated fats – butter, fat in meats, dairy products, lard

UNSATURATED FATS
Good fat
Helps produce HDL cholesterol (high-density lipoproteins) which helps take out LDL cholesterol from the artery walls and disposing of them through the liver
Two types – Polyunsaturated (Okay) and Monounsaturated (BEST)
Sources – Olive oil and canola oil

OMEGA-3 FATTY ACIDS
Help balance the body by keeping inflammation in check
By helping mental function, vision, blood pressure, immunity, metabolism and cell-membrane health
Some research shows that omega-3’s might prevent cardiac death and nonfatal myocardial infarction
Great sources for Omega-3’s – flex seed, cod liver oil, halibut, mackerel, herring, albacore tuna and salmon
By eating fish once a week you decrease your chance of CHD (coronary heart disease)

TRANS-FATS
trans fat is made when manufacturers add hydrogen to vegetable oil--a process called hydrogenation
The majority of trans fat is put into the products we eat
A small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods
Trans fat, like saturated fat and dietary cholesterol, raises the LDL cholesterol that increases your risk for CHD.
Americans consume on average 4 to 5 times as much saturated fat as trans fat in their diets
Companies have till January 2006 to include trans fats on the label

Major Food Sources of Trans Fat for American Adults (Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories)

Cholesterol plaque causes thickening of the artery walls and narrowing of the arteries. Arteries that supply blood and oxygen to the heart muscles are called coronary arteries. When coronary arteries are narrowed, they are incapable of supplying enough blood and oxygen to the heart muscle during exertion. Lack of oxygen to the heart muscle causes chest pain, also formation of a blood clot in the artery can clause complete blockage of the artery, leading to death of heart muscle (heart attack).

VITAMINS
VITAMIN A – helps keep skin clear and smooth. Keeps mucus membranes healthy, helps night blindness, and promotes growth. Sources – carrots, green & yellow fruits and veggies, liver, egg yolks, milk. Deficiencies – eyes become sensitive to light, skin becomes rough and chances of getting diseases increases.
VITAMIN D – promotes growth and helps with teeth and bones. Sources – egg yolk, liver, sardines, tuna, fish liver oil, milk. Deficiencies – Rickets (in children0 and bone abnormalities (in adults)
VITAMIN C – promotes healthy gums and tissues, helps mend broken bones, and fights infections. Sources – oranges, strawberries, citrus fruits, melons, tomatoes. Deficiencies – poor appetite, weight loss, soreness in joints, bleeding gums, bruising, and teeth loss (scurvy).
VITAMIN K – necessary for blood to clot normally. Sources – kale, cabbage, cauliflower, spinach.
VITAMIN E – works as an antioxidant. Sources – nuts, seeds, green leafy vegetables, wheat germ, and vegetables oils

VITAMINS
FOLIC ACID – very important for pregnant women to have in their diet. The unborn baby needs the vitamin. Helps in the formation of red blood cells and neural tubes.
Sources – leafy green vegetables like kale and spinach, orange juice, and enriched grains (such as cereals).
Deficiencies – risk that their baby will be born with a serious neural tube defect (a defect involving incomplete development of the brain and spinal cord) e.g. Spina Bifida (an incomplete closure of the spinal cord and spinal column), Anencephaly (severe underdevelopment of the brain), and Encephalocele (when brain tissue protrudes out of the skin from an abnormal opening in the skull)
VITAMIN B-complex – promotes healthy gums and tissues, helps mend broken bones, and fights infections.
Sources – almonds, yeast, cheese, eggs, chicken, beef, kidney, liver, and wheat germ
Deficiencies – promotes normal growth, helps with the breakdown of fat, and assists in the synthesis of steroids, red blood cells, and glycogen.

MINERALS
CALCIUM – builds bone and teeth, helps blood clot, and helps muscles and nerves to work. Sources – dairy and meat products. Deficiencies – osteoporsis (especially women)
IRON – combines w/ protein to make hemoglobin and helps cells use oxygen. Sources – liver, lean meats, leafy green vegetables, dried fruit. Deficiencies – anemia. Excesses – usually from pill form, and especially dangerous for young children if they eat iron pills can be fatal.
MAGNESIUM -- regulating the neuromuscular activity of the heart. Sources – whole grain breads and cerals, nuts, peanut butter, green leafy vegetables, seeds, tofu, fish. Deficiencies -- calcium depletion, heart spasms, nervousness, muscular excitability, confusion; kidney stones.
SODIUM – helps maintain fluid balance in body, muscle and nerve action, and regulate blood pressure. Sources – table salt and processed food.

MINERALS
ZINC – helps body make proteins, heal wounds, and form blood. Helps your body use carbohydrates, fats, and proteins. Sources – Meat, liver, poultry, fish and shellfish, dairy products, dry beans and peas, peanuts. Deficiencies – prolonged healing wounds, white spots on finger nails, retarded growth, stretch marks, fatigue, decreased alertness, susceptibility to infections
COPPER – Helps iron make red blood cells, heart work properly, and keep bones, blood vessels, and nerves healthy. Sources – Whole-grain products, seafood, organ meats, dry beans and peas, nuts and seeds Deficiencies – weakness, impaired respiration, skin sores.
POTASSIUM – Helps maintain fluid balance in body, heartbeat, muscle and nerve action, and normal blood pressure. Sources – Fruits (bananas & oranges), vegetables, meat, poultry, fish, dry beans and peas, dairy products Deficiencies -- poor reflexes, nervous disorders, respiratory failure, cardiac arrest, muscle damage
FLUORIDE – helps strengthen teeth and prevent cavities. Sources – in many communities, small amounts are added to the water supply to help improve dental health, toothpaste

DIGESTION
Mouth
Salivary Glands
Tongue
Esophagus
Stomach
Liver
Gall Bladder
Bile Duct
Pancreas
Small Intestines
Large Intestines
Rectum

DIETARY GUIDELINES FOR AMERICANS

FOOD GUIDE PYRAMID
Carbohydrates are found in the Bread, Cereal Group, Fruit Group, and Vegetable Group
Proteins are found in the Milk & Cheese Group, Meat, Poultry, and Fish Group
Water, Vitamins, & Minerals are found in all the Food Groups
Fats are found in the Milk & Cheese Group, Meat, Poultry, & Fish Group

NUTRITION FACTS LABELS
New Heading
Serving Sizes
Calories from Fat
The % Daily Value
The List of Nutrients
Daily Values

Figuring Out Food Labels
The Nutrition Facts food label is a lot like the table of contents
Tells you all the parts that make up the whole
The Nutrients Facts food label is usually easy to find
Most nutrients are measured in grams (g) and milligrams (mg)
Other information is given in percentages, and this information is based on eating 2000 calories a day
This is the amount of calories that most students eat.

Serving Size
Serving size corresponds with the amounts of the nutrients listed
Serving sizes are measured in a variety of ways, such as cups or numbers (two cookies or five pretzels)
The company determines what the serving size will be
For example, a serving of cereal can vary from ¾ cup to
1¼ cups. Depending on the company who is producing the food product
Always check out the serving size before digging in!!!!

Servings per Container or Package
A serving is the measure of how much food you’re supposed to eat
to get the amounts of nutrients listed
The servings per container or package tells you how many
servings are in the whole package
E.g. -- if a box of cookies has 21 cookies and the cookie maker’s
serving size is 3 cookies then there are 7 servings in the box.
You can see why math comes in handy with food labels!!!

Calories and Calories from Fat
Number on the left of the label tells you how many calories
are in a single serving of this food
Calories tells you the amount of energy in the food
Number on the right tells you how many calories come from fat
Calories also come from protein and carbohydrates, as well as
fat
The label lists calories from fat, because many people are
concerned with their fat intake

Percent Daily Value
Percent daily value tells you what percentage of a nutrient
you get from one serving
This is in relation to everything the average person needs
Some percent daily values are based on the amount of
calories and energy you need
Percent daily values include the macro-nutrients
(Carbohydrates, Protein, and Fats) and micro-nutrients
(vitamins and minerals)
How to read the percent daily value – e.g., a food has 25%
carbohydrate, based on a 2,000 calorie diet. In a day you will
get 25% of the carbohydrate you need on that day. The
other 75% must come from other foods to get 100%

INFORMATION ON THE LABEL
Fat -- is actually an important nutrient the body uses
for growth and development
Cholesterol -- is listed for those who might have heart
problems they need their cholesterol intake
Sodium --is listed for those who need to watch how m
much salt they eat for medical reasons (hypertension)
Carbohydrates -- are your body’s primary source of
energy
The more active you are, the more carbohydrates
you need!

INFORMATION ON THE LABEL
Protein -- can be used as energy, but it is usually used
to build muscle, keep organs strong and fight off disease
Calcium and iron -- must be listed on labels
Vitamins A and C -- must be listed on labels
If they want to, they can also list the amounts of other
vitamins.

FAST-FOOD (How to choose wisely!)
There are more than 300,000 fast food restaurants in the US
Don’t assume it is healthy, look at the labels
Most menus for children are high in saturated and trans fats
By knowing what is in foods, you can make wise choices
Nutrition facts labels for most national chain fast-food restaurants is available on-line or at the store

SERVING SIZES ** Most Americans don’t eat normal serving sizes. They usually eat 2 – 3 serving sizes at one sitting. This is one reason why we consume more servings than what the Food Guide Pyramid recommends. If you followed the recommended servings per group and ate the right serving size, you would either maintain a healthy weight or lose weight in a healthy manner.

Internet Links
http://www.fatcalories.com/
http://www.olen.com/food/
http://www.burgerking.com/
http://www.ag.state.mn.us/consumer/health/fff.asp
http://pediatrics.about.com/cs/fastfood/l/bl_restaurants.htm

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Nutrition 2

by Donna Donaldson on Apr 16, 2009

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