nutrition

1. Nutrition
The process by which the body takes in
and uses food

2. Words to Know
 Calories – kcal – kilocalories – the units of
heat that measure the energy used by the
body and the energy that foods supply to the
body
 Food is the fuel that runs your body
 Think… kcal = energy
 Nutrients – substances in food that your body
needs to grow, to repair itself, and to supply
you with energy

3. Influences on your food choices
 Hunger
 A natural physical drive that protects you from starvation
 The NEED for food
 Stomach is empty…walls contract…stimulate nerve
endings…signal your brain
 Stomach is full…walls are stretched out…nerve endings
are not stimulated
 Appetite
 A desire, rather than a need, to eat
 The WANT for food
 Influences
 Emotions
 Environment
 Family, friends, and peers; culture and ethnic background:
convenience and cost; sight and smell of food; advertising

4. Nutrients
 6 Essential Nutrients
 Carbohydrates
 Fats
 Protein
 Vitamins
 Minerals
 Water

5. Carbohydrates
 The starches and sugars present in foods
 Body’s main/preferred source of energy
 Make up most of what you eat – 55-60%
 Made up of carbon, oxygen, and hydrogen
 Carbs = 4 kcal/gram

6. Simple vs. Complex Carbs
 Simple
 Sugars (fructose, lactose, sucrose)
 Broken down quickly
 Complex
 Many glucose units linked together
 Starches and fiber
 Found in whole grains
 Focus on eating more complex carbs
 More nutritional value – may also contain
vitamins, minerals, and fiber

7. Good Carbs vs. Bad Carbs
 What is glycemic
index?
 Rating carbohydrated
based on how quickly
they raise blood
glucose levels
 High GI = 70 or more
 Medium GI = 56-69
 Low GI = 55 or less

8. High Glycemic Index
 Great for raising low blood sugar
 Simple Carbs
 Examples
 Starchy foods (potatoes)
 Refined foods (cereal)

9. Low Glycemic Index
 Helps stabilize blood sugar levels for a longer
period of time
 Complex carbs
 Examples
 Non-starchy vegetables
 Fruits
 Legumes

10. How does GI affect me?
 Minimize high GI foods that are also high in
Calories (baked goods, refined cereals)
 Low nutrient density but lots of Calories
 Go for fiber!
 Trade french bread (90) or bagels (72) for 100%
stoneground wheat bread (53)
 Trade pretzels (83) for popcorn (55)
 Choose Whole Grains
 Trade vanilla wafers (77) for oatmeal cookies (55)
 Trade rice chex (89) for special K (54)

11. Making Simple Carb Choices Less
“Complex”
 Avoid highly processed, refined foods
 Get as close to the real food in nature as you
can
 Fresh apples instead of apple juice

12. Role of Carbohydrates
 Your body turns carbs into glucose (blood
sugar) – quick (1st) source of energy
 Glucose that is not used is stored as
glycogen (in muscles and liver) – 2nd source
of energy
 When glycogen stores are full, excess cars
are stored as fat

13. Fiber
 An indigestible complex carbohydrate
 Can’t be digested
 Helps move waste through the digestive system
 Aim for 20 to 35 grams of fiber daily
 To increase your intake of fiber…
 Instead of white rice…try brown rice or baked potatoes
with the skin
 Instead of white bread…try whole wheat bread
 Instead of apple juice…try a fresh apple
 Instead of sugary cereal…try oatmeal or other whole
grain cereal

14. Protein
 Nutrients that help build and maintain body
cells and tissues
 4 kcal/gram
 Made up of amino acids
 20 total amino acids
 9 of these your body can’t make, have to get
in diet – essential amino acids
 11 are made by your body – non-essential
amino acids

15. Complete vs. Incomplete Proteins
 Complete proteins
 Body can use these proteins
 All 20 amino acids are present
 Incomplete proteins
 Don’t have all the amino acids
 Body can’t use incomplete proteins

16. Role of Proteins
 Builds new cells
 Replaces damaged or worn-out cells
 Body uses proteins to make enzymes, hormones,
and antibodies
 Enzymes – control the rate of chemical reactions in
your cells
 Hormones – regulate the activities of different cells
 Antibodies – identify and destroy disease-causing
organisms
 Supply the body with energy
 After carbohydrate sources (glucose and glycogen) are
used

17. Fats
 Type of lipid – a fatty substance that does not
dissolve in water
 9 kcal/gram
 Made up of chains of fatty acids
saturated unsaturated

18. Types of Fats
 Saturated fatty acid
 Solid at room temperature
 Animal sources
 Associated with increased risk of heart disease
 Unsaturated fatty acid
 Liquid at room temperature
 Plant sources
 Associated with reduced risk of heart disease
 Two types of unsaturated fats
 Monounsaturated – one unsaturated bond – liquid at room
temperature, but solidify when refrigerated (canola oil and olive
oil)
 Polyunsaturated – more than one unsaturated bond – liquid both
at room temperature and when refrigerated (corn oil)
 Trans fat
 Unsaturated fat made solid by chemically altering
 by adding a hydrogen

19. Role of Fats
 Concentrated form of energy
 Transport vitamins A,D,E, and K in your blood
 Sources of linoleic acid – essential fatty acid that is
needed for growth and healthy skin
 Add flavor and texture to food
 Foods high in fat tend to be high in Calories

20. Role of Cholesterol
 Waxy lipid-like substance that circulates in blood
 Uses small amounts – make cell membranes and nerve
tissues, produce many hormones – vitamin D and bile
(helps digest fats
 Types
 HDL – High Density Lipoprotein
 Carried cholesterol back to the liver where it is removed from
the blood – “good cholesterol”
 LDL – Low Density Lipoprotein
 Brings cholesterol into the cell bodies – “bad cholesterol”
 High intake of saturated fats is linked to increased
cholesterol production
 Dietary cholesterol – only found in animal products

21. Vitamins
 Compounds that help regulate many vital
body processes, including digestion,
absorption, and metabolism of other nutrients
 Two types
 Water-soluble – dissolve in water, pass easily
through blood system
 Fat-soluble – absorbed, stored, and
transported in fat
 Excess build-up can be toxic

22. Water-soluble vitamins
Vitamin Role Food Source
C (ascorbic acid) Protects against infection, helps heal wounds, maintains
blood vessels, promotes healthy teeth and gums
Citrus fruits, cantaloupe, tomatoes,
cabbage, broccoli, potatoes,
peppers
B1 (thiamine) Converts glucose into energy or fat, contributes to good
appetite
Whole-grain or enriched cereals,
liver, yeast, nuts, legumes, wheat
germ
B2 (riboflavin) Essential for producing energy from carbohydrates, fats,
and proteins; helps keep skin healthy
Milk, cheese, spinach, eggs, beef
liver
Niacin Maintenance of all body tissues; helps in energy production;
needed by body to utilize carbs, synthesize body fat, and
for cell respiration
Milk, eggs, poultry, beef, legumes,
peanut butter, whole grains,
enriched and fortified grain
products
B6 Essential for amino acid and carb metabolism, helps turn
the amino acid into serotonin
Wheat bran and wheat germ, liver,
meat, whole grains, fish, vegetables
Folic acid Necessary for production of genetic material and normal
red blood cells, reduces risk of birth defects
Nuts and other legumes, orange
juice, green vegetables
B12 Necessary for production of red blood cells and for normal
growth
Animal products

23. Fat-soluble Vitamins
Vitamin Role Food source
A Helps maintain skin tissue, strengthen tooth
enamel, promotes use of calcium, promotes cell
growth, keeps eyes moist, help eyes adjust to
dark, aid in cancer prevention
Milk and other dairy products, green
vegetables, carrots, deep orange
fruits, liver
D Promotes absorption and use of calcium, essential
for normal bone and tooth development
Fortified milk, eggs, fortified
breakfast cereal, salmon, beef,
margarine; produced by body with
sun exposure
E Helps in oxygen transport, may slow the effects of
aging, protect against destruction of red blood cells
Vegetable oils, apples, peaches,
nectarines, legumes, nuts, seeds,
wheat germ
K Essential for blood clotting, assists in regulating
blood calcium level
Spinach, broccoli, eggs, liver,
cabbage, tomatoes

24. Minerals
 Substances that the body cannot
manufacture but are needed for forming
healthy bones and teeth and for regulating
many vital body processes

25. Minerals
Mineral Role Food Source
Calcium Building material of bones and teeth,
regulation of body functions
Dairy products; leafy vegetables;
canned fish with soft, edible bones;
tofu
Phosphorous Combines with calcium to give rigidity
to bones and teeth, essential in cell
metabolism, helps maintain proper
acid-base balance of blood
Most dairy products, peas, beans,
liver, meat, fish, poultry, eggs,
broccoli, whole grains
Magnesium Enzyme activator related to
carbohydrate metabolism, acid in
bone growth and muscle contraction
Whole grains, milk, dark green leafy
vegetables, legumes, nuts
Iron Part of the blood oxygen transport
system, important for use of energy in
cells and resistance to infection
Meat, shellfish, poultry, legumes,
peanuts, dried fruits, egg yolks,
liver, fortified breakfast cereal,
enriched rice

26. Water
 60% of body is water
 Vital to every body function
 Transports other nutrients to and carries
wastes from cells
 Lubricates your joints and mucous
membranes
 Enables you to swallow and digest food,
absorb nutrients, and eliminate wastes
 Regulates body temperature (sweat)
 Aim for 8 glasses a day

27. Guidelines for Healthful
Eating
Important to eat a balanced diet
(variety of foods)

28. Dietary Guidelines for Americans
 A set of recommendations for healthful eating
and active living
 Grouped into three broad areas (ABC’s of
good health)
 A: Aim for Fitness
 B: Build a Healthy Base
 C: Choose Sensibly

29. A: Aim for Fitness
 Aim for a healthy weight
 Helps you look and feel
good
 Lowers chance of non-
communicable (lifestyle)
disease
 Be physically active each
day
 Physically activity leads to
physical fitness
 Try to include at least 60
minutes of moderate
physical activity each day

30. B: Build a Healthy Base
 Base of this food plan is the food guide
pyramid
 Make your food choices carefully
 Choose a variety of grain products, especially
whole grains
 Choose a variety of fruits and vegetables daily
 Keep food safe to eat

31. Grains Vegetables Fruits Dairy Protein
Make ½ of your
grains whole
Vary your
veggies
Focus on fruits
Know the limits on fats, sugars,
and salts
Get your calcium-
rich foods
Go lean
with protein

32. Grains
“Make ½ of your grains whole”
 Eat 6 oz everyday
 Eat at least 3 oz of whole grain cereals,
breads, crackers, rice, or pasta every day
 1 oz = 1 slice of bread, 1 cup cereal, ½ cup
cooked rice or pasta

33. Vegetables
“Vary your veggies”
 Eat 2 ½ cups every day
 Eat more dark-green veggies like broccoli,
spinach, and other dark leafy greens
 Eat more orange vegetables like carrots and
sweet potatoes
 Eat more dry beans and peas like pinto beans,
kidney beans, and lentils

34. Fruits
“focus on fruits”
 Eat 2 cups every day
 Eat a variety of fruit
 Choose fresh, frozen, canned, or dried fruit
 Go easy on fruit juices

35. Milk
“Get your calcium-rich foods”
 Get 3 cups every day
 Go low-fat or fat-free when you choose milk,
yogurt, and other milk products
 If you don’t or can’t consume milk, choose
lactose-free products or other calcium sources
such as fortified foods and beverages

36. Meat and Beans
“Go lean with protein”
 Eat 5 ½ oz every day
 Choose low-fat or lean meats and poultry
 Bake it, broil it, or grill is
 Vary your protein routine – choose more fish,
beans, peas, nuts, and seeds

37. Know the limits on fats, sugars, and
salt
 Make most of your fat sources from fish, nuts,
and vegetable oils
 Limit solid fats like butter, margarine,
shortening and lard, as well as food that
contains these
 Check the nutrition facts label to keep
saturated fats, trans fats and sodium low
 Choose food and beverages low in added
sugars. Added sugars contribute to calories
with few, if any nutrients

38. Find your balance between food and
physical activity
 Stay within your daily calorie needs
 Be physically active for at least 30 minutes
most days of the week
 60 minutes of daily physical activity may be
needed to prevent weight gain
 To sustain weight loss – 60-90 minutes of
physical activity daily
 Children and teenagers need at least 60
minutes of daily physical activity

39. Serving sizes
 Grains
 1 slice of bread
 ½ bagel = yo-yo or hockey puck
 ½ cup cooked rice = cupcake wrapper
 ½ cup dry pasta = circumference of a nickel
 CD = pancake
 Fruit/vegetable
 Tennis ball
 ½ cup
 ¾ cup fruit juice
 ¼ cup dried fruit = golf ball
 Protein
 3 oz of meat = deck of cards
 Dairy
 1 oz cheese = 4 dice
 Fat
 1 teaspoon = tip of thumb

40. C: Choose Sensibly
 Choosing a diet low in saturated fat and
cholesterol and moderate in total fat
 Choose beverages and foods to moderate
your intake of sugars
 Choosing and preparing foods with less salt

41. Moderation in Fats
 Don’t have to completely eliminate your
favorite high-fat foods
 To lower your fat intake…
 Instead of a hamburger and fries for
lunch…try grilled chicken sandwich and
share fries
 Instead of a potato chips…try low-salt
pretzels
 Instead of a creamy chip dip…try salsa
 Instead of a creamy salad dressing…try
low-fat or fat-free dressing
 Instead of fried chicken or fish…try
baked or broiled fish and skinless
chicken

42. Moderation in Sugar
 Learn to identify added sugars by the
ingredient list
 Corn syrup, honey, and molasses,
ingredients ending in –ose
 Balance high sugar foods with less added
sugars
 Choose fresh fruits or canned fruits
instead of fruit juice
 To lower your sugar intake…
 Instead of soda with your meals…try
water, real fruit juice, or skim milk
 Instead of cake for dessert…try fresh fruit
 Instead of candy for snacks…try grapes,
raisins, or trail mix

43. Moderation in Salt
 Look for Sodium levels in Nutrition Label
 Season food with herbs and spices instead of
salt
 Taste foods before you salt them
 Don’t add extra salt when cooking
 Choose fruits and vegetables…they contain
very little salt

44. Healthful Eating Patterns
 Key words to remember
 Variety
 Moderation (Portion control)
 Balance
 Junk food is only a problem if it makes up a
large portion of your diet

45. Portion Control
 1 serving of popcorn = 3 cups
 Movie Theater Medium = 16 cups
 Larger Portions = eat more
 Hershey’s kisses experiment
 Kisses are on desk = 9
 Kisses in desk drawer = 6
 Kisses are 6 feet from desk = 4
 More choice = eat more
 M&M experiment
 7 or 10 colors of M&Ms while watching
movie
 10 colors = 43% more than those
offered 7 colors

46. Junk Food
 What makes food junk?
 The key to whether a food is a
healthy food or junk food is how
many nutrients it provides relative
to how many calories it contains
 Nutrient density – a measure of
the nutrients in a food compared
with the energy the food provides
 “Empty Calories”
 A food that provides few nutrients
and lots of calories
 Ex) candy bar

47. Breakfast is Important
 When you wake up in the morning, you
haven’t eaten for 10-12 hours!!!
 You need energy (food) for your brain to
function!

48. Nutritious Snacks
 Snacking is not a “bad habit”
 When done right, it increases your nutrient intake and
helps you maintain a healthy weight.
 Examples
 Air-popped popcorn (plain)
 Fruit
 ½ bagel
 Pretzels
 Raw vegetables
 Yogurt

49. Nutritious Snacks
 To add protein
 Hard-boiled egg, pieces of cheese, chunks of tuna, lunch meat
 To add vitamin C
 Berries, melon, tomatoes, citrus fruits, raw pineapple,
nectarines
 To add vitamin A
 Carrots, raw broccoli, green peppers, dark green vegetables,
yellow fruits and vegetables
 To add calcium
 Low-fat dairy products, cottage cheese
 To add B vitamins and minerals
 Whole grain or enriched breads and cereals, dairy products,
nuts, raisins

50. Nutrition Labeling
A tool to use to help determine if a food
meets your nutritional needs

51. Serving size
 The size of a single
serving is shown at the
top of the nutrition facts
panel
 Beware … Most of the
time people eat more than
1 serving! – The package
most likely contains more
than one serving size!

52. Calories
 The food label must list
the number of calories
and calories from fat for
every serving
 To find the total amount
of calories for the
container … multiply the
number of calories by the
number of servings per
container

53. Daily Values
 The recommended daily
amounts of a nutrient
that are used on food
labels to help people see
how a food fits into their
diet
 10-20% = a good source
of that nutrient

54. Total Fat
 Look for food that have a
low percentage of DV for
fat

55. Trans Fat
 Can find it on the label under Trans Fat – but not always
accurate
 If it has less than .5 grams / serving – can list it as 0 grams
 Look for it in the ingredient list
 Key words
 Hydrogenated
 Partially-hydrogenated
 Bleached

56. Total Carbohydrates
 Not all carbs are bad!
 Look for foods LOW in
sugar and HIGH in fiber

57. Protein
 Protein is plentiful in the
American Diet…
percentage of DV is not
usually listed

58. Vitamins and Minerals
 The vitamins and
minerals are listed
along with their DV at
the bottom of the list

59. Ingredient List
 Ingredient in the food are listed
on the bottom
 Ingredients with the largest
amounts are listed first
 Look for Trans Fat Key Words on
this list
 Useful for people who have food
allergies or try to limit certain
types of food
 Food additives
 Substances intentionally added
to food to produce a desired
effect
 Used to enhance a food’s flavor
or color or lengthen its shelf life

60. Product Labeling
 “Light” or “Lite”
 1/3 fewer calories or ½ fat of original
serving
 “… Free”
 .5 grams or less per serving
 More
 10% more of the DV for a vitamin,
mineral, protein, or fiber
 “Low …”
 3 grams or less
 “Less” or “Reduced”
 25% less calories or fat
 “High”, “Rich In”, or “Excellent Source of”
 20 % more of the DV for a vitamin,
mineral, protein, or fiber
 “Lean”
 Less than 10 grams of total fat per 3
ounce serving

61. Key Terms
 Aspartame – artificial sweetener
 MSG – Monosodium glutamate – flavor enhancer
 Enriched – a food to which nutrients have been
added to restore some of those lost in processing
 Fortified – nutrients have been added
 Pasteurized – food has been heated to kill disease-
causing organisms
 Organic – food produced under certain standard
without the use of synthetic pesticides or fertilizers

62. Dates
 Expiration Date
 The last date you should use the
product
 Freshness Date
 The last date a food is
considered to be fresh
 Pack Date
 The date on which the food was
packaged
 Sell-by date
 The last day the product should
be sold
 You can still use the product after
this date

63. Food Sensitivities
 Food allergy
 A condition in which the body’s immune
system reacts to substances in some foods
 Food intolerances
 A negative reaction to a food or part of food
caused by a metabolic problem such as the
inability to digest parts of certain foods or food
components

64. Food borne illnesses
 “food poisoning”
 2 main bacteria
 Salmonella and E. Coli
 Causes
 Spread by an infected person
 Food from contaminated animals that has not been
cooked thoroughly or pasteurized
 Pasteurization – the process of treating a substance
with heat to destroy or slow the growth of pathogens
 Common Symptoms
 Nausea, vomiting, diarrhea, and fever

65. Minimizing Risks of Food Borne
Illnesses
 Clean
 Wash your hands
 Avoid cross-contamination – the spreading of
bacteria or other pathogens from one food to
another
 Separate
 Cook
 Chill