NUTRITION - PROTEIN, CARBOHYDRATES AND FAT

Topic 1

Nutrition – is it important? Leading cause of death in United States - Heart Disease

Over 630,00 per year One main factor – nutrition such as diets high in saturated fat

Second leading cause of death - Cancer Nearly 560,000 per year One main factor – nutrition such as excessive alcohol intake

Third leading cause of death - Stroke Over 135,000 per year One main factor – nutrition such as diets high in sodium and saturated

fat Sixth leading cause of death - Diabetes

Over 70,000 per year One main factor – nutrition such as diets high in saturated fat, sodium,

and refined sugars Number of deaths per year with a direct link to nutrition,

1,395,000

Diseases can be prevented or lessened with good nutrition

What is Nutrition?

Nutrition is the process by which humans take in and use food in their bodies

Food can be used to help prevent or improve diseases, conditions or problems

Food Breakdown

Food – broken down into ‘macronutrients’ and ‘micronutrients’ Macronutrients - need in large quantities

and provide calories Protein, fat and carbohydrates Calories are a measure of the energy food

provides for the body Micronutrients – need in small quantities

All vitamins and minerals Regulates body processes

Macronutrients – Protein

Protein Builds and repairs muscles Makes hair and skin Fights against infections Supplies energy to the body

Protein ~25% daily calories Calories

Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Sample Calculation

Sample Calculation

1800 Calories (sedentary men, active women)

~25% Protein 1800 x .25 (or 25%) = 450 calories

450 calories divided by 4 (number of calories per gram of protein)

OR 450/4 = 112.5 grams of protein each day Summary – Approximately 110 grams of

protein each day

Foods with Protein

Meat and meat alternatives Examples:

Beef, chicken, pork lamb and wild game Fish, scallops and shrimp Beans and dried peas, lentils Eggs, nuts and tofu

Milk and milk products Examples include milk, cottage cheese and yogurt

Limited amounts of protein in bread and starch foods, vegetables and fruits

See handout for more complete listing and amounts

Macronutrients – Carbohydrates

Carbohydrates Provides energy for daily activities Helps mental function Needed for heart to beat, muscles to move

and lungs to breathe Carbohydrates ~50% daily calories

Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Sample Calculation

Sample Calculation

1800 Calories (sedentary men, active women)

~50% Carbohydrates each day 1800 x .5 (or 50%) = 900 calories

900 calories divided by 4 (number of calories per gram of carbohydrate)

OR 900/4 = 225 grams of carbohydrates each day

Summary - Approximately 225 grams of carbohydrates each day

Foods with Carbohydrates

Bread, grain and cereal Examples

Bread, tortillas, cereal Potatoes, corn and starchy vegetables Rice, beans and nuts

Fruits and vegetables Limited amounts found in meat and meat

alternatives, and fats and oils

See handout for a recommended list of carbohydrates

Macronutrients – Fat

Fat Provides insulation to the body Helps store fat-soluble vitamins Protects the heart, kidneys, and liver Supplies energy to the body

Fat ~25% daily calories Calories

Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Sample Calculation

Sample Calculation

1800 Calories (sedentary men, active women)

~25% Fat 1800 x .25 (or 25%) = 450 calories 450 calories divided by 9 (number of

calories per gram of fat) OR 450/9 = 50 grams of fat each day Summary – Approximately 50 grams of

fat each day

Foods with Fat

Fats and oils Examples

Butter and margarine, lard Oils such as olive, canola, peanut, safflower, etc.

Milk and dairy products, and some meat and meat alternative foods Examples include whole and 2% milk, regular yogurt

and cottage cheese (not reduced fat), fatty cuts of meat (filet mignon, dark meat chicken, etc.)

Limited amounts found in vegetables and fruit

See handout for recommended fats to consume

How Many Macronutrients are in My Food?

Reading labels

Reference books such as Calorie King

Internet resources such as www.mypyramid.gov and www.nal.usda.gov/fnic/foodcomp/search/

Micronutrients – small amounts

Vitamins: A, B, C, D, E and K Needed for healthy teeth and skin (vitamin A) Converts carbohydrates into energy (B1-

thiamin) Maintenance of normal brain function (B-6

pyridoxine)

Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. Builds strong bones and teeth (calcium) Formation and repair of muscles (magnesium) Maintenance of blood sugar levels (chromium)

How Many Micronutrients are in My Food?

Reading labels

Reference books

Internet resources such as www.mypyramid.gov and

www.nal.usda.gov/fnic/foodcomp/search/

How Many Micronutrients do I need?

Individual to each person based on Sex Age Disease state Pregnant or lactating

Dietary Reference Intakes can be found at www.fnic.nal.usda.gov

Example of DRI Table

Bringing it all Together

Macronutrients and micronutrients are found together in most foods Balance of both makes a nutrient dense

food Examples:

Banana- Carbohydrate and potassium Oatmeal- Carbohydrate, folate, and B vitamins Salmon- Protein, fat and vitamins D and E Avocado- Fat, B vitamins, vitamins E and K Broccoli- Carbohydrate, vitamin A and C

Techniques to use in the Real World

Plate Method ½ of plate of foods with carbohydrate

Rice, breads, pasta, fruits, vegetables etc ¼ of plate of foods with protein

Salmon, beans etc ¼ of plate or less of foods with fat

Dressings, sauces etc Calculations

Snacks Count Too!

Snacks should be included in your total carbohydrate, fat and protein daily percentages

1 – 2 each day ~150 calories each Examples:

Low fat yogurt and granola (1 cup) Air popped popcorn, unbuttered (2 cups) Apples and peanut butter

Handout for snack options

Practice Makes Perfect

Calculate YOUR numbers for daily protein, carbohydrates and fat ~2200 calories for active men and very active

women ~1800 calories for sedentary men and active

women ~1500 calories for sedentary women

Split into groups based on daily calorie levels Come up with a one day sample menu with

~25% Protein, ~25% Fat and ~50% Carbohydrates. Don’t Forget to Include Snacks!

Sample Menu

Breakfast: Hot Cereal w/ Blueberries Scrambled EggSnack: Apple Slices w/ Peanut ButterLunch: Turkey Sandwich on Wheat w/ LTO & Mayo GrapesSnack: Yogurt w/ GranolaDinner: Salmon w/ Brown Rice and Green BeansDessert: Strawberries w/ Cool Whip

Discussion

Thoughts? Questions?

Reference Materials

Mayo Clinic - http://www.mayoclinic.com/ American Dietetic Association –

http://www.eatright.org/ MyPyramid - http://www.mypyramid.gov/ American Heart Association -

http://www.heart.org/HEARTORG/ American Diabetes Association -

http://www.diabetes.org/ Center for Science in the Public Interest -

http://www.cspinet.org/ USDA National Nutrient Database for Standard

Reference - http://www.nal.usda.gov/fnic/foodcomp/search/