Nutrition 101Nutrition 101

The process by which the body The process by which the body uses food for maintenance of life, uses food for maintenance of life,

growth, normal functioning of growth, normal functioning of every organ and tissue and the every organ and tissue and the

production of energy.production of energy.

Food is FuelFood is Fuel

• Countries other than the United States view Countries other than the United States view food as medicine or fuel for their bodies.food as medicine or fuel for their bodies.

• We need to view food as a source of energy, We need to view food as a source of energy, fuel as well as medicinefuel as well as medicine

• Each of our bodies are different and use food Each of our bodies are different and use food differently. We are all not the same.differently. We are all not the same.

• Hypoglycemics: 12 grams of protein in the Hypoglycemics: 12 grams of protein in the morningmorning

• Breakfast IS THE MOST IMPORTANT MEALBreakfast IS THE MOST IMPORTANT MEAL• TOO MUCH CAFFEINE IS BAD FOR YOU.TOO MUCH CAFFEINE IS BAD FOR YOU.

Six Essential NutrientsSix Essential Nutrients

• CarbohydratesCarbohydrates

• ProteinsProteins

• FatsFats

• MineralsMinerals

• VitaminsVitamins

• WaterWater

What food provides to the bodyWhat food provides to the body

• Fuel (energy) in the form of calories Fuel (energy) in the form of calories for your physical activityfor your physical activity

• The stamina and vigor needed to The stamina and vigor needed to enjoy daily activitiesenjoy daily activities

• The basis for sound, healthy skin, The basis for sound, healthy skin, teeth, hair , muscles and bonesteeth, hair , muscles and bones

What is a calorie?What is a calorie?

• Each of the foods you eat contain calories.Each of the foods you eat contain calories.

• 9 calories per gram of fat9 calories per gram of fat

• 4 calories per gram of protein4 calories per gram of protein

• 4 calories per gram of carbohydrate4 calories per gram of carbohydrate

• You can eat twice the amount of protein You can eat twice the amount of protein and carbohydrates as compared to fat. and carbohydrates as compared to fat. That is why we encourage you to eat less That is why we encourage you to eat less fat and more protein and carbohydratesfat and more protein and carbohydrates

Carbohydrates are not BAD!Carbohydrates are not BAD!

• Carbohydrates supply energy to the Carbohydrates supply energy to the body in the form of sugar.body in the form of sugar.

• 3 groups of carbs based on the number 3 groups of carbs based on the number of sugars they contain:of sugars they contain:

• Single Sugar: fruit sugar,glucoseSingle Sugar: fruit sugar,glucose

• Two Sugars: Sucrose, lactose, maltoseTwo Sugars: Sucrose, lactose, maltose

• Multiple Sugars (polysaccharides): Multiple Sugars (polysaccharides): Starch – plant sugarsStarch – plant sugars

Note on carbohydratesNote on carbohydrates

• Limit your intake of refined Limit your intake of refined carbohydrates such as table sugar, carbohydrates such as table sugar, sweets, pastries and soft drinks. sweets, pastries and soft drinks.

• INCREASE you intake of complex INCREASE you intake of complex carbohydrates such as grains, carbohydrates such as grains, cereals and vegetables.cereals and vegetables.

• Stay away from prepacked food…Stay away from prepacked food…read the labelread the label

How to read a food labelHow to read a food label

• Check out what the serving size is? Check out what the serving size is?

• Ice cream exampleIce cream example

• Take total calories and divide them by Take total calories and divide them by calories from fat and you will get the calories from fat and you will get the percentage of fat for that item. DO percentage of fat for that item. DO NOT BELIEVE the outside packaging.NOT BELIEVE the outside packaging.

• Total Cereal contains partially Total Cereal contains partially hydrogenated oil yet lists only 1g of fat.hydrogenated oil yet lists only 1g of fat.

What is a serving size?What is a serving size?

• Three ounces of cooked meat, fish or poultry is the size Three ounces of cooked meat, fish or poultry is the size of a deck of cardsof a deck of cards

• Two tablespoons of peanut butter is the size of a golf Two tablespoons of peanut butter is the size of a golf ballball

• A medium piece of fruit looks like a baseballA medium piece of fruit looks like a baseball• A medium bagel is the size of a hockey puckA medium bagel is the size of a hockey puck• One ounce of cheese is the size of four diceOne ounce of cheese is the size of four dice• A small baked potato is the size of a computer mouseA small baked potato is the size of a computer mouse• The serving size for raw vegetables, yogurt and fruit is The serving size for raw vegetables, yogurt and fruit is

one cup – which will fit into an average woman’s hand.one cup – which will fit into an average woman’s hand.

FiberFiber

• Water-soluble fiber Water-soluble fiber helps lower helps lower cholesterol levels. cholesterol levels. It is found in citrus It is found in citrus fruits and apples.fruits and apples.

• Insoluble fiber Insoluble fiber protects against protects against colon cancer. colon cancer.

• Found in whole Found in whole grain products, grain products, especially bran.especially bran.

• Recommended Recommended intake: 25-50 intake: 25-50 grams per day.grams per day.

Boost your fiberBoost your fiber

• BerriesBerries• BeansBeans• Romaine lettuce or spinachRomaine lettuce or spinach• Whole wheat or whole grainWhole wheat or whole grain• Brown RiceBrown Rice• Skins of potatoes, fruits and other vegetablesSkins of potatoes, fruits and other vegetables• HummusHummus• Oranges and grapefruitOranges and grapefruit• Foods high in fiber also contain nutrients that Foods high in fiber also contain nutrients that

may help reduce the risk of chronic disease.may help reduce the risk of chronic disease.

ProteinsProteins

• Importance for growth, maintenance, Importance for growth, maintenance, repair of tissuerepair of tissue

• Food Sources: Chicken, Fish meat and low Food Sources: Chicken, Fish meat and low fat diary products, eggs, dried peas, beansfat diary products, eggs, dried peas, beans

• Recommended Percentage in Diet 10-12%Recommended Percentage in Diet 10-12%

• BEWARE of enriched products: this means BEWARE of enriched products: this means that the nutrients were destroyed during that the nutrients were destroyed during its processing and then added back to the its processing and then added back to the product.product.

Fats are not EVILFats are not EVIL

• Function: source of stored energy: provide Function: source of stored energy: provide and carry the fat soluble vitamins :A,D,E,Kand carry the fat soluble vitamins :A,D,E,K

• Monounsaturated: olive oil, canola oilMonounsaturated: olive oil, canola oil• Polyunsaturated: Safflower oil, corn oil, Polyunsaturated: Safflower oil, corn oil,

margarinesmargarines• Saturated Fat: meat, butter, milk, solid Saturated Fat: meat, butter, milk, solid

shorteningsshortenings• Recommended Percentages: 20-30%Recommended Percentages: 20-30%• Most people eat too MUCH fat.Most people eat too MUCH fat.

MineralsMinerals

• Helps in activating numerous reactions Helps in activating numerous reactions in the body: building and regulatingin the body: building and regulating

• Variety of food helps you obtain these Variety of food helps you obtain these mineralsminerals

• Special note: the balance between Special note: the balance between minerals is important. If you take too minerals is important. If you take too much of one mineral you may offset much of one mineral you may offset the functioning of another.the functioning of another.

Where are minerals found?Where are minerals found?

• Food and waterFood and water

• DID you know? Absorption of iron is DID you know? Absorption of iron is tripled if it is consumed with vitamin C.tripled if it is consumed with vitamin C.

• Minerals originate from the soil. The Minerals originate from the soil. The minerals in the soil are taken up by minerals in the soil are taken up by plants and then are passed on to humans plants and then are passed on to humans and other animals who eat these plants. and other animals who eat these plants. They cannot be made by people.They cannot be made by people.

VitaminsVitamins

• Aid in absorbing and using the Aid in absorbing and using the nutrients. Each vitamin helps one or nutrients. Each vitamin helps one or more specific functions in the body.more specific functions in the body.

• Vitamins are organic substances Vitamins are organic substances from a living thing which are from a living thing which are essential for the body to utilize and essential for the body to utilize and absorb nutrients.absorb nutrients.

Vitamins and SuperfoodsVitamins and Superfoods

• Garlic: one clove may contain more than 15 antioxidantsGarlic: one clove may contain more than 15 antioxidants• Onions: contain phosphorous and potassium: may help Onions: contain phosphorous and potassium: may help

control high cholesterolcontrol high cholesterol• Spinach: contains vitamin c, Vitamin E, folic acid, Spinach: contains vitamin c, Vitamin E, folic acid,

protein, calcium and beta caroteneprotein, calcium and beta carotene• Strawberries: high in vitamin c, potassium and dietary Strawberries: high in vitamin c, potassium and dietary

fiberfiber• Carrots: full of beta carotene and fiberCarrots: full of beta carotene and fiber• Fat free milk: loaded with calcium, protein and riboflavinFat free milk: loaded with calcium, protein and riboflavin• Beans: contain protein, folic acid and fiberBeans: contain protein, folic acid and fiber• Broccoli: high in fiber, calcium, folic acid and vitamin CBroccoli: high in fiber, calcium, folic acid and vitamin C

Vitamins and Mineral Vitamins and Mineral SuperfoodsSuperfoods• Sweet potatoes: rich in vitamin C, vitamin E, Beta Sweet potatoes: rich in vitamin C, vitamin E, Beta

carotene, fiber, potassium and ironcarotene, fiber, potassium and iron• Citrus fruits loaded with vitamin CCitrus fruits loaded with vitamin C• Soy: contains iron, calcium, magnesium and fiberSoy: contains iron, calcium, magnesium and fiber• Tomatoes: contain fiber and vitamin CTomatoes: contain fiber and vitamin C• Cantaloupes: one cup provides 125% of the Daily Cantaloupes: one cup provides 125% of the Daily

value for vitamin C and more than 50% for vitamin A.value for vitamin C and more than 50% for vitamin A.• Oatmeal: full of fiber, iron, copper, folic acid vitamin Oatmeal: full of fiber, iron, copper, folic acid vitamin

E and zinc.E and zinc.• Brown Rice: one cup contains more than 20% of the Brown Rice: one cup contains more than 20% of the

Daily value for magnesium and selenium, plus fiberDaily value for magnesium and selenium, plus fiber

Free Radicals and Free Radicals and AntioxidantsAntioxidants• Free radicalFree radical: a chemical that causes damage to : a chemical that causes damage to

the cells. Cigarette smoke, exhaust fumes, the cells. Cigarette smoke, exhaust fumes, radiation, excessive sunlight, certain drugs and radiation, excessive sunlight, certain drugs and stress can all increase the number of free radicals.stress can all increase the number of free radicals.

• Antioxidants:Antioxidants: help prevent and possibly repair help prevent and possibly repair damage done to the body by the free radicals. damage done to the body by the free radicals. Antioxidants are your body’s natural defense Antioxidants are your body’s natural defense mechanism against free radicals. Antioxidants mechanism against free radicals. Antioxidants prevent the free radicals from causing the LDL prevent the free radicals from causing the LDL cholesterol (bad) to damage the lining of the cholesterol (bad) to damage the lining of the arteries and from allowing the buildup of plaque in arteries and from allowing the buildup of plaque in the walls of the arteries.the walls of the arteries.

How do I read my How do I read my cholesterol numbers?cholesterol numbers?

What are HDL,LDL and What are HDL,LDL and triglycerides?triglycerides?

Stay away from partially Stay away from partially hydrogenated oilshydrogenated oils

• These are trans fatty acids which are These are trans fatty acids which are bad for your system. These are shown bad for your system. These are shown to contribute to heart disease.to contribute to heart disease.

• They help to slow down and even stop They help to slow down and even stop your metabolismyour metabolism

• Ask my personal fitness class they Ask my personal fitness class they know all about this.know all about this.

• Eat butter instead or use olive oil as Eat butter instead or use olive oil as substitutes.substitutes.

Foods rich in antioxidantsFoods rich in antioxidants

• MangoesMangoes• CantaloupesCantaloupes• TangerinesTangerines• CarrotsCarrots• SquashSquash• Green leafy vegetablesGreen leafy vegetables• SpinachSpinach• BroccoliBroccoli• Green peppersGreen peppers• Sweet potatoesSweet potatoes• Vitamin C is an antioxidant but getting it from Vitamin C is an antioxidant but getting it from

foods is the best source.foods is the best source.

WaterWater

• Two to three quarts daily: Two to three quarts daily:

• It is important to drink more than just It is important to drink more than just to satisfy thirst. Those involved in to satisfy thirst. Those involved in strenuous exercise programs must strenuous exercise programs must drink enough water to programs must drink enough water to programs must drink enough water to replace what is drink enough water to replace what is lost through perspiration. Drink water lost through perspiration. Drink water before, during and after exercise.before, during and after exercise.

Total CholesterolTotal Cholesterol

• Total cholesterolTotal cholesterol HDL cholesterol is the "good" HDL cholesterol is the "good" cholesterol carried on cholesterol carried on high-density lipoproteins.high-density lipoproteins. Having more of it means you're more likely to have Having more of it means you're more likely to have a a lowerlower risk of coronary heart disease (CHD). risk of coronary heart disease (CHD).

• LDL cholesterol is the "bad" cholesterol carried on LDL cholesterol is the "bad" cholesterol carried on low-density lipoproteinslow-density lipoproteins. You're better off with . You're better off with lower levels of LDL cholesterol, because it's lower levels of LDL cholesterol, because it's associated with a associated with a higherhigher risk of heart disease. risk of heart disease.

• Note that total cholesterol Note that total cholesterol doesn't equaldoesn't equal HDL HDL cholesterol plus LDL cholesterol. This is because cholesterol plus LDL cholesterol. This is because there are still more types of cholesterol, which we there are still more types of cholesterol, which we won't talk about here.won't talk about here.

What does the total number What does the total number mean?mean?

• If your total cholesterol is: 200 mg/dl If your total cholesterol is: 200 mg/dl or less it is considered Normalor less it is considered Normal

• If your cholesterol level is between If your cholesterol level is between 200 and 239 it means you are 200 and 239 it means you are borderline.borderline.

• If your cholesterol is 240 or more If your cholesterol is 240 or more then it is too high.then it is too high.

What is my HDL number What is my HDL number mean?mean?

• Less than 40mg/dl is too low.Less than 40mg/dl is too low.

• More than 40mg/dl is beneficialMore than 40mg/dl is beneficial

• If above 60mg/dl then you are doing If above 60mg/dl then you are doing wellwell

• HDL is the good cholesterol.HDL is the good cholesterol.

LDL the bad cholesterolLDL the bad cholesterol

• If you do not have any heart disease If you do not have any heart disease then these are the numbers to look at:then these are the numbers to look at:

• Less than 100 mg/dl is desirableLess than 100 mg/dl is desirable

• 100mg/dl -129mg/dl is near 100mg/dl -129mg/dl is near optimal/above optimaloptimal/above optimal

• 130-159mg/dl – borderline130-159mg/dl – borderline

• 160-189mg/dl – high160-189mg/dl – high

• 190mg/dl and above- very high190mg/dl and above- very high

TrigylceridesTrigylcerides

• are another fatty substance in the blood that are another fatty substance in the blood that affects your risk for heart disease. Most fat in affects your risk for heart disease. Most fat in food, as well as in your body, is present in the food, as well as in your body, is present in the form of triglycerides. High levels of form of triglycerides. High levels of triglycerides are a matter of concern and are triglycerides are a matter of concern and are linked to the risk of heart disease, just as with linked to the risk of heart disease, just as with cholesterol.cholesterol.

Triglyceride numbersTriglyceride numbers

• Less than 150mg/dl is normal.Less than 150mg/dl is normal.

• 150mg/dl-190mg/dl is borderline150mg/dl-190mg/dl is borderline

• 200mg/dl-400mg/dl is high200mg/dl-400mg/dl is high

• More than 500mg/dl is very highMore than 500mg/dl is very high

Cholesterol Ratio what your Cholesterol Ratio what your doctor doesn’t tell you.doctor doesn’t tell you.

• Sometimes you'll be given your cholesterol results as a Sometimes you'll be given your cholesterol results as a ratio of total cholesterol to HDL cholesterol. (This is the ratio of total cholesterol to HDL cholesterol. (This is the same thing as saying total cholesterol divided by HDL same thing as saying total cholesterol divided by HDL cholesterol.) According to the American Heart Association cholesterol.) According to the American Heart Association (AHA), the ratio should be below 5:1, with the optimal (AHA), the ratio should be below 5:1, with the optimal amount being 3.5:1 (3.5 to 1).amount being 3.5:1 (3.5 to 1).

• It's also possible to divide LDL cholesterol by HDL It's also possible to divide LDL cholesterol by HDL cholesterol to obtain a ratio. (This is the same thing as cholesterol to obtain a ratio. (This is the same thing as saying the ratio of LDL cholesterol to HDL cholesterol.) In saying the ratio of LDL cholesterol to HDL cholesterol.) In this case, the ratio should be below 3.5.this case, the ratio should be below 3.5.

• However, the AHA recommends using absolute numbers for However, the AHA recommends using absolute numbers for cholesterol (as discussed above) rather than ratios. The cholesterol (as discussed above) rather than ratios. The reason is that the absolute numbers give physicians a reason is that the absolute numbers give physicians a better idea of what type of treatment is needed by the better idea of what type of treatment is needed by the patient, than do ratios.patient, than do ratios.

ResourcesResources

• Textbook: Textbook: Personal Fitness for You, Personal Fitness for You, Second Edition, Second Edition, by Roberta Stokes by Roberta Stokes and Sandra L. Schultz: Copyright and Sandra L. Schultz: Copyright 2002: Hunter Textbooks, Inc.: 2002: Hunter Textbooks, Inc.: Winston Salem, NC.Winston Salem, NC.