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Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
Nutrition
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Nutrition
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Nutrition

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HPF 160

HPF 160

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  • Assignment 3 option Meaning and Purpose Assessment Quiz 4: Stress Nutrition & Weight Management Study Guide Single Food Elimination Diet Fiber Handout Why Vary the Color of your food
  • Transcript

    • 1. HPF 160: Wellness NUTRITION
    • 2. The Food We Eat
      • In small groups, take a bag of food labels and group the labels according to:
      • Be ready to explain why you have placed items in each group
      GOOD BAD UGLY
    • 3. Challenges in Eating Well
      • Choices
      • Fast track of life
      • Cost of nutritious foods
      • Availability of nutritious foods
      8: 2
    • 4. Why We Eat HUNGER APPETITE physiological psychological
    • 5. Purpose of Food
      • Energy
      Repair Growth Maintenance
    • 6. Benefits of Good Nutrition
      • All new cells in body every 7 years
        • Build healthy structures with good function
      • Nutritious food is essential for
        • Muscles that can develop strength and endurance
        • Sound bones
        • Healthy skin
        • Quality blood
        • Metabolic capabilities
        • Clear thinking
      8: 1
    • 7. Poor Nutrition
      • Under-nutrition
        • Not enough calories for energy
        • Inadequate nutrients
      • Over-nutrition
        • Too many calories – obesity
        • Wrong kinds of food - malnutrition
    • 8. Food Labeling – The Whole Truth?
      • Based on a 2000 cal diet
      • Portion size realistic?
      • Canned Diced Tomatoes –
        • Sodium 500 mg = 21% RDA = 2381 mg
        • RDA is 2000 mg
        • Balch & Balch Nutrition Guide recommend 500 mg daily…
    • 9. Jargon
      • RDA = Recommended Dietary Allowance - generous portion - appropriate for most healthy people
      • AI = Adequate Intake - average amount - not enough evidence for an RDA
      • Tolerable Upper Intake Level - possible toxicity level; - guards against over-consumption
      8: 7
    • 10. Seven Elements of Nutrition Fats Carbo- hydrates Protein Vitamins Minerals Water Fiber
    • 11. Protein
    • 12. Protein Overview
      • Function: Growth, repair and maintenance
      • Components: Amino Acids
      • Foods: Complete: Meat (Chicken, Beef, Pork), Fish
      • Incomplete: Beans, Nuts
      • Calories: 4 cal/g
      • Food Pyramid: Meats & Beans, Milk
      • Should be 15 – 30% of your daily calories
      8: 3 8: 5
    • 13. Protein Food Sources
      • To build protein, the body needs 9 essential amino acids of the 20 AA available.
      • Complete proteins contain all 9 EAA
        • Animal sources : meat, fish, poultry, dairy, eggs
      • Incomplete proteins contain only some of the 9 EAA
        • Vegetable sources : whole grains, legumes, veggies
        • Need to combine foods for whole protein: e.g. beans + rice; peanut butter + whole wheat bread
    • 14. How Much Protein?
      • 12 - 35% of the daily caloric intake
        • About 50 g/day for a woman
      • Too much protein
        • Excreted along with calcium
        • Extra nitrogen is excreted via the kidneys into the urine and can strain the kidneys
    • 15. Carbohydrates
    • 16. Carbohydrate Overview
      • Function: Energy
      • Components: Simple – sugars
      • Complex - starches
      • Foods: Simple: Candy, honey, sugar, fruit, milk
      • Complex: Rice, potatoes, pasta, bread, grains
      • Calories: 4 cal/g
      • Food Pyramid: Grains
      • Complex CH2O should make up the bulk of your daily calories
      8: 3
    • 17. Carbohydrates – Simple & Complex
      • Simple - sugars
        • Related to glucose, the body’s natural fuel and converted to glucose in the body
        • Natural or processed
        • Empty calories
      • Complex – starch and fiber
        • Starch - natural primary energy source
        • Long chains of glucose with other nutrients
        • May contain protein
        • Rich in vitamins and minerals
    • 18. More Bonuses of Complex Carbohydrates Maintain blood sugar at a constant level Reduce risk for heart disease Reduce risk for cancer
    • 19. Food Sources for Complex Carbs
      • Found in
        • Grains: whole wheat, rice, oats, corn, rye, barley, millet
        • Potatoes, sweet potatoes, yams
        • Fruits and vegetables
        • Legumes (peas and beans)
      • Most of your calories should come from complex carbohydrates
    • 20. Sugar Substitutes
      • Sugar alcohols
        • Maltitol, sorbitol, xylitol
        • Have calories; absorbed more slowly
        • Do not cause tooth decay
      • Artificial sweeteners
        • Saccharin, aspartame, nutrasweet
        • Very few or no calories
      • No nutritional value
    • 21. Fats
    • 22. Fats Overview
      • Function: Insulation, Protection, Hormones / regulation
      • Components: Saturated – solid; animal origin and tropical oils
      • Unsaturated - liquids
      • Foods: Saturated: butter, lard, tropical oils
      • Unsaturated: Vegetable oils
      • Calories: 9 cal/g
      • Food Pyramid: Oils
      • Should be < 30% of your daily calories
      8: 3
    • 23. Types of Fats (Components)
      • Saturated
        • Solid at room temperature
        • Animal origin or tropical oils
        • Increase LDL
      • Unsaturated
        • Liquid at room temp
        • Vegetable origin
        • Mono- or poly-
        • unsaturated
    • 24. Hydrogenated fats
      • Addition of hydrogen
              • Make the product harder – shortening and margarine
              • Health risks are similar to saturated fats
      • Trans-fats
        • Alter the shape of the molecule
        • Interfere with the body’s ability to use healthy poly-unsaturated oils
        • Increase LDL and decrease HDL
      Cis - fat
    • 25. How Much Fat?
      • Less than 30% of your daily calories; some recommend fewer
      • Utilize primarily unsaturated fats – oils of vegetable origin
        • Excess fat is associated with high B/P, stroke, heart disease, diabetes and some forms of cancer
    • 26. Calorie values 8: 6
    • 27. Vitamins Minerals
    • 28. Vitamins Overview
      • Function: Metabolism
      • Components: Water soluble (Bs, C)
      • Fat Soluble (K, A, D, E)
      • Foods: Fruits, Vegetables and Whole Grains
      • - the less processing, the better
      • Calories: none
      • Food Pyramid: Fruits, Vegetables, Whole Grains
      8: 3 Retinol (A)
    • 29. Vitamins: fat soluble, water soluble
      • Organic compounds essential in small quantities for growth, repair and maintenance. No calories.
      • Fat soluble :
      • K, A, D, E
      • Excess is stored so potential for toxicity
      • Water soluble :
      • B group, C
      • Dissolve in water; excess is excreted
      Riboflavin (B2)
    • 30. Minerals Overview
      • Function: Metabolism
      • Components: Major (> 5g), Trace (< 5g)
      • Foods: Fruits, Vegetables and Whole Grains
      • - the less processing, the better
      • Calories: none
      • Food Pyramid: Fruits, Vegetables, Milk (calcium), Whole Grains
      8: 3
    • 31. Minerals
      • Inorganic elements;
      • required in small amounts for proper functioning
      • Major minerals ≥5g in body
        • Calcium
        • Magnesium
        • Sodium
        • Potassium
      • Trace minerals
      • < 5 g in body
        • Iron
        • Zinc
        • Manganese
        • Copper
        • Chromium
        • Selenium
    • 32. Foods Rich in Vitamins and Minerals
      • Fruits and Vegetables
        • Eaten raw
        • As unprocessed as possible
        • When cooked, steam lightly
      • Whole Grains
      8: 3
    • 33. Fiber BROWN RICE
    • 34. Fiber Overview
      • Function: Cleanses GI tract; Keeps stools soft and moving; Helps to excrete cholesterol; Protects from carcinogens
      • Components: Soluble and insoluble fiber - cellulose
      • Foods: Fruits, Vegetables and Whole Grains, Beans
      • Calories: N/A Recommend 30g/day
      • Food Pyramid: Fruits, Vegetables, Whole Grains, Beans
      • Note: Cooking destroys fiber, so eat your fruits and vegetables raw or lightly cooked.
      8: 4
    • 35. Fiber
      • Indigestible part of plants: soluble and insoluble
      • Bulk without calories
      • Keeps intestines clean
      • Soft stools
      • Binds carcinogens
      • Soluble fiber helps bind and excrete cholesterol
      • Helps control blood glucose concentration – preventing diabetes
    • 36. Fiber Foods
      • Whole grains
      • Whole fruits and whole vegetables
        • Eat veggies crunchy as cooking destroys fiber
        • Eat the skins!
      • 30 g/day is recommended
    • 37. Water Overview
      • Function: Universal solvent
      • Components: H2O
      • Foods: Water, Fruits, Vegetables
      • Calories: none
      • Food Pyramid: Fruits, Vegetables
      • Drink 6 – 8 glasses of water daily
      • Alcohol and caffeinated drinks cause dehydration
      8: 3
    • 38. Food Pyramid p.195 www.mypyramid.gov
      • Grains – look for ‘whole’ in the name
      • Vegetables – esp. dark green, orange; increase peas and beans
      • Fruit – variety
      • Oils – limit solid fats; found in fish, nuts and vegetable oils
      • Milk – low fat or fat free
      • Meats and beans
      • EXERCISE
      8: 8 Grains Veg Fruits Milk Meat & Beans Oils
    • 39. The PIE Method
      • VARIETY
      • Foods
      • Colors
      • Flavors
      • Textures
      1/3 PROTEIN 8: 9 2/3 COMPLEX CARBOHYDRATES Animal and Vegetable Low fat Whole Grains, Beans, Legumes, Pastas, Rice, Whole Wheat products Whole foods Unprocessed Low fat 1 3 2
    • 40. Food Allergies
      • Body reacts to food substance as a foreign invader and sets up a protective immune response
      • Fixed: for example, peanuts, MSG
        • Immediate reaction, potentially fatal
      • Hidden: wheat, dairy, any food/drink
        • Mild reaction. May occur hours later, so seems not connected to food
        • Indigestion, rashes, migraines, mood swings, lack of concentration, fatigue, etc.
      8: 10 HIVES
    • 41. Food Elimination Diet
      • To identify hidden food allergies:
        • Become aware of your reaction to foods by observing your symptoms
        • Identify suspect foods
        • Eliminate one food from your diet for at least 4 days. Observe your symptoms.
        • After 4 - 7 days, eat the food when you have not had anything to eat for 3-4 hours. Observe your response.
      8: 11
    • 42. Changing Behaviors
      • In small groups, identify:
      NUTRITIONAL BEHAVIORS TO INCREASE NUTRITIONAL BEHAVIORS TO DECREASE
    • 43. To Do
      • QUIZ
      • Assignment 3
      Thought for Today “ If you don’t take care of your body, where are you going to live?”

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