Transcript Nutrition Chapter 8

Nutrition
Chapter 8
As
Americans we
love to get our
money’s worth!
The Big Texan
Steak Ranch
Amarillo, TX
Almost 42,000 people from
around the world have
traveled to Amarillo and
attempted to eat the
specially cut 72-oz. top
sirloin steak, a baked potato,
salad, dinner roll and shrimp
cocktail. About 8,000 have
succeeded in completing the
feat and joining the ranks of
Big Texan champions.
Last year higher market
prices for cattle pushed the
price to $72.00 for the meal.
Pointer’s Pizza
St Louis, MO

For years now, Pointers has
offered a $500 prize to any twomember team who can demolish
an entire 10-pound, two-meattopping, 28-inch pizza in an hour
without leaving the customer area.
Teams must call at least a day in
advance and cannot compete
during lunch or dinner rushes. A
pair of recent winners advise
ordering lean toppings such as
turkey and chicken, lest nausea
become a disqualifying factor. The
Pointersaurus Challenge costs $42,
but the pizza sells briskly for
parties and office lunches at $35
for a cheese pizza and $5 for each
topping
Ben & Jerry’s
Vermonster









20 scoops of ice cream (4.5
pounds)
10 scoops of chopped walnuts
5 scoops of fresh whipped cream
4 scoops of hot fudge
5 chocolate chip cookies
2 scoops of M&M’s
2 scoops of Reeses
2 scoops of chocolate jimmies
1 giant homemade brownie
The Big Mac
Lone Star

Typical Meal

How many portions?
Portion Sizes










1 tsp margarine = the tip of your thumb
1 oz. cheese = your thumb, four dice stacked
together
3 oz. chicken or meat = deck of cards
1 c. pasta = tennis ball
2 T. peanut butter = large marshmallow
1 medium potato = computer mouse
1 medium fruit = baseball
¼ c. nuts = golf ball
2 oz. bagel = yo-yo or hockey puck
Small cookie or cracker = poker chip
Nutrition

Is the study of food and how our
bodies use food as fuel for our body
and our health.

There is a link between lifetime
nutritional habits and these diseases:
 Heart disease
 Cancer
 Stroke
 Diabetes
Foods Are Composed Of:






Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
ESSENTIAL NUTRIENTS – The nutrients that we
must include in our diet. Our body does NOT
manufacture them.
Nutrition

Foods are various
combinations of these
nutrients.



Example- meat is a lot of protein,
water, fat, vitamins, minerals, but
very little CHO.
Energy (the ability to do
work) for the body is
supplied by every bite that
you eat.
Nutrients are released into
the body by the process of
digestion, which breaks
down food into compounds
that can be used by the
body.
Nutrients
Food provides two different and
distinct groups of nutrients:
Macronutrients (macro = big) CHO,
protein, fats, water
Micronutrients (micro = small)
vitamins and minerals
Best Choices
Six Classes of Essential
Nutrients
Three
Provide Energy
Carbohydrates
4 calories/gram
Supply energy to cells in
brain, nervous system, blood
and to muscles during exercise.
Fat
Protein
9 calories/gram
4 calories/gram
Supply energy, insulate,
Support and cushion organs
Provide for absorption of
Fat-soluble vitamins
Repair tissue, help in growth,
Supply energy, regulate H2O
Ideal Eating Plan
Recommendations
60%
50%
40%
30%
20%
10%
0%
Protein
CHO
Fat
Protein
CHO
Fat
10-35%
45-65%
20-35%
Saturated Fat < 7-10%
Monounsaturated Fat - Up to
20%
Polyunsaturated Fat – Up to 10%
Six Classes of Essential Nutrients
Three
DO NOT
Provide Energy
But Are Still Vital
Vitamins
Initiate or speed
up chemical reactions
in cells.
Minerals
Water
Help regulate
body functions, aid
in growth and maintenance
The body is about
60% water. Regulates
temperature. Removes
waste products.
of body tissues.
Nutrition


Alcohol –
Although alcohol is not an essential
nutrient, it does provide energy.
7 Calories/gram
Calories are the potential energy for the
body to produce work.
One Kcal represents the amount of heat it takes to
raise the temperature of 1 kg of water 1 degree
Celsius.
Carbohydrates





Are organic compounds composed
of carbon, hydrogen and oxygen.
Found mostly in plant sources. The
only animal source is milk.
CHO are our brain food and some
cells in the nervous system only use
CHO as fuel. They do not utilize
fat.
CHO also used during high-intensity
exercise.
AT LEAST 55% of our total calories
should come from CHO, with no
more than 10-15% of these from
simple CHO sources.
Carbohydrates

They are classified as simple or
complex.

Simple are sugars, complex are
starches or fiber.
Simple Carbohydrates
 Sugars
and starches occur naturally in many
foods—including milk, fruits, some
vegetables, bread, cereals, and grains.
 These foods, however, provide many
important nutrients.
 On the other hand, so-called added sugarssupply added calories, but few nutrients.
 Foods rich in added sugars include things like
soft drinks and desserts.
Leading Sources of Calories in
the American Diet
1. Regular soft drinks (7.1% of total calories)
2. Cake, sweet rolls, doughnuts, pastries (3.6%)
3. Hamburgers, cheeseburgers, meat loaf (3.1%)
4. Pizza (3.1%)
5. Potato chips, corn chips, popcorn (2.9%)
6. Rice (2.7%)
7. Rolls, buns, English muffins, bagels (2.7%)
8. Cheese or cheese spread (2.6%)
9. Beer (2.6%)
10. French fries, fried potatoes (2.2%)
Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999–2000. Journal of Food
Composition and Analysis 17: 439–447.
Choose Sensibly

How
much
sugar is
added
to
this???
Carbonated beverages
8-10 tsp
yogurt
7 tsp
1 cup canned corn
3 tsp
1 tablespoon ketchup
1 tsp
Glazed donut
6 tsp
1 choc. Éclair or piece of
angel food cake
7 tsp
2 oz. chocolate candy
8 tsp
Iced chocolate cake or
berry pie
10 tsp
4 oz hard candy
20 tsp
Choose Sensibly

A sugar by any other name…

Read the label to locate hidden sugars in the foods you
consume.

Sugars are listed by many different names, including
brown sugar, corn sweetener, corn syrup, fructose, fruit
juice concentrate, glucose or dextrose, high-fructose corn
syrup, honey, lactose, maltose, molasses, raw sugar,
table sugar, or sucrose, and syrup.

If one of these appears near the top of the ingredients list, the
food is probably high in added sugars.
Sugar
Study in Annual Review of Nutrition found
that women ages 20-39 increased their
daily caloric intake from 1,652 to 2,028
(376 more calories).
 Also during this time they
the calories
from protein and fat. Primarily sugar
intake increased.
 We now consume an additional 25
lbs./year of sugar that previous years.

High Fructose Corn Syrup
Created in 1967, a combination of fructose
and glucose
 Cheaper and 1.16 times sweeter than
cane-derived sugar
 1970 HFCS was in 1% of products
 2000 HFCS in 42% of products
 According to 2008 USDA report – 57% of
all sugar on the market is purchased by
food and beverage industry.

Sugar
 Average
American intake of added sugars:
males-22 tsps., females, 16 tsps.
 This
does not include naturally occurring sugars
found in foods such as milk and fruits.
 The
USDA recommendation:
 1600
calories/day = no more than 6 tsp/day
 2200 calories/day = no more than 12 tsp/day
 2800 calories/day = no more than 18 tsp/day
Chocolate Shake
Complex Carbohydrates
 Complex
carbohydrates consist of
chains of many sugar molecules
Found in plants, especially grains,
legumes, and tubers
 Include starches and most types of dietary
fiber

Whole Grains
 Before they are processed, all grains are
whole grains consisting of an inner layer of
germ, a middle layer called the endosperm,
and an outer layer of bran
 During processing, the germ and bran are
often removed, leaving just the starchy
endosperm
 Refined carbohydrates usually retain all the
calories of a whole grain but lose many of
the nutrients
Whole Grains

Whole grains are higher than refined
carbohydrates in fiber, vitamins, minerals,
and other beneficial compounds

Whole grains take longer to digest
Make people feel full sooner
 Cause a slower rise in glucose levels

 Choose
3 or more servings of whole
grains per day
Complex Carbohydrates



Complex CHO are broken down through
digestive processes to glucose for use by the
body. Glucose remains in the blood and
some is converted to glycogen and is stored
in the liver, muscles, and kidneys.
The body can pack about 400 gr. of
glycogen. Together with glucose stored,
there are about of 1,800 calories of energy.
Diets low in CHO promote lean tissue and
water loss. Each gram of glycogen is stored
with 2-3 grams of water. Thus low CHO
intake leads to water loss.
CHO and Energy



Glucose is then carried into your cells with
the help of insulin, a hormone secreted by
your pancreas.
Remember. . .with oxygen, glucose is
converted to ATP in the mitochondria of the
cell.
Without oxygen, red blood cells change
glucose to energy (ATP), but lactic acid is a
byproduct.
CHO Uses



CHO also protect muscles. When you need energy the body
looks for CHO first.
If none are available, because you are on a low CHO diet or
you have a condition the inhibits the body from using CHO,
the body will use its own protein tissues (muscles).
CHO also:




Regulate the amount of sugar circulating in the blood, so that your
cells get the energy they need.
Provide nutrients for the friendly bacteria in the intestinal tract that
help digest food.
They help the body absorb calcium.
They help to lower cholesterol levels and regulate blood pressure,
especially fiber.
Where do we get CHO?




Most important sources of CHO are plant
foods – fruits, vegetables, and grains.
Milk and milk products do contain CHO.
Meat, fish and poultry do not have CHO.
You need:
 6-11 servings /day of grain foods (bread,
cereals, pasta, rice)
 2-4 servings of fruit
 3-5 servings of vegetables
Glycemic Index

Glycemic Index – Is the measure of how
strong of an effect a CHO food has on blood
glucose levels.

A high glycemic index CHO tends to cause a
quick and dramatic rise in glucose and insulin
levels. High glycemic foods can increase
appetite, and are linked to increased
diabetes and heart disease.
Glycemic Index
Basmati Rice 58
Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Uncle Ben's Converted 44
Noodles (instant) 46
Taco Shells 68
Glycemic Index of Fruit
Apple 38
Banana 55
Cantaloupe 65
Cherries 22
Grapefruit 25
Grapes 46
Kiwi 52
Mango 55
Orange 44
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103
Glycemic Index of
Vegetables
Beets 69
Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Parsnips 97
Potato (baked) 93
Potato (mashed, instant) 86
Potato (new) 62
Potato (french fries) 75
Red Peppers 10
Pumpkin 75
Sweet Potato 54
Glycemic Index of Beans
Baked Beans 48
Broad Beans 79
Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
Pita Bread 57
Pumpernickel Bread 51
Rye Bread 76
Sour Dough Bread 52
Sponge Cake 46
Stone Ground Whole wheat bread 53
Waffles 76
White Bread 70
Whole Wheat Bread 69
Glycemic Index of Dairy
Milk (whole) 22
Milk (skimmed) 32
Milk (chocolate flavored) 34
Ice Cream (whole) 61
Ice cream (low-fat) 50
Yogurt (low-fat) 33
Glycemic Index of Snacks
Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55
Pretzels 83
Snickers Bar 41
Walnuts 15
Glycemic Index of Cookies
Graham Crackers 74
Kavli Crispbread 71
Melba Toast 70
Oatmeal Cookies 55
Rice Cakes 82
Rice Crackers 91
Ryvita Crispbread 69
Soda Crackers 74
Shortbread Cookies 64
Stoned Wheat Thins 67
Vanilla Wafers
Water crackers 78
Glycemic Index of Sugars
Fiber—A Closer Look

Dietary fiber = non-digestible carbohydrates and
lignin that are present naturally in plants

Functional fiber = non-digestible carbohydrates
isolated from natural sources or synthesized in a
lab and added to a food or supplement

Total fiber = dietary fiber + functional fiber
Types of Fiber
 Soluble
(viscous) fiber = fiber that
dissolves in water or is broken
down by bacteria in the large
intestine
Slows the body’s absorption of glucose
 Binds cholesterol-containing compounds
 Sources: pears, apples, prunes, oat, oranges,
zucchini

Types of Fiber
 Insoluble
fiber = fiber that doesn’t
dissolve in water
Makes feces bulkier and softer
 Helps prevent constipation, hemorrhoids, and
diverticulitis
 Sources: bran (outer layer of wheat/corn), the
skins of fruit and root vegetables, and leafy
greens


Fiber adds no calories to your diet. There is no fiber in
meat, fish, poultry, milk, milk products and eggs.
Recommended Intake of Fiber
 Women
= 25 grams per day
 Men = 38 grams per day

Americans currently consume about
half this amount
Why Do We Need Fiber?
Fiber helps to speed the passage
of waste through the intestinal
tract which lowers the risk of
cancer because any potential
carcinogens are moved out quickly.


Water-soluble fiber binds with
cholesterol in the intestinal tract and
blocks the absorption and helps the
body release it. Thus, a lower total
cholesterol level!!

Less cholesterol means less risk of
heart disease!
Refined vs. Unrefined Fiber

The processing of package foods can remove fiber.

REFINED CHO – Retain all the calories, but
are lower in fiber, vitamins, and minerals.

UNREFINED CHO (Whole Grains)– Take longer to
chew and digest and enter the blood more slowly.
Thus, you feel fuller longer, more anti-oxidant
vitamins and phytochemicals and decrease risk of
diabetes.

Example: Long grain rice vs Minute Rice
Carbohydrates

Recommended to consume 45-65% (275-300
grams) of total calories as CHO, with not more than
10% from simple CHO. Athletes may need more,
especially endurance athletes! Marathoners CHO
load right before the event because they exercise for
longer than 90 minutes.

Choose fresh fruits, vegetables, and whole grains to
fuel the body!
12 Great Foods
Center for Science in the Public Interest












Whole Grains (bread, pasta)
Beans
Brown rice
Oatmeal
Sweet potato
Baked potato
Broccoli
Spinach/kale
Strawberries
Oranges (orange juice)
Cantaloupe
Skim milk (yogurt)
How many are carbohydrates??
FATS (Lipids)

The most concentrated source of energy. We store 50 times more
energy in the form of fat, than in CHO.

3500 calories = 1 pound of fat.

The body burns fat as an energy source for periods of rest and low to
moderate physical activity. About 70% of the energy we need comes
from fat, 30% from glucose, except for high intensity work.

Function of fats:
 Insulation
 Cushion body organs
 Provide energy
 Vitamin storage (fat soluble A, D, E, K)
 Add flavor and texture to foods.
Some fat is invisible, as it is tucked in and around our organs. It is a
part of every cell membrane. Brain tissue is also rich in fat.
Fats in Food

Food contains 3 kinds of fats: triglycerides,
phospholipids and sterols.

Triglycerides are the fats you use to make adipose
tissue and what you burn for energy.

Phospholipids help to carry hormones and vitamins
through the blood and across cell membranes.

Sterols are fat and alcohol compounds with no
calories.

Vitamin D, testosterone and cholesterol are sterols.
Right Amount of Fat

Balance must occur to get the right amount of fat in your
healthy eating plan.



Too much – risk of obesity, diabetes, heart disease, cancers
Too little – infants and children do not grow, not able to absorb A, D, E,
K that help with vision, smooth skin, immune system and reproductive
organs
Fat should make up <30% of calories, with no more
than 10% from saturated fat sources.

For 2000 cal./day that would be 600 calories or fewer from
fat and 200 calories or fewer of that from saturated fat.
Foods and Fats







Fruits and vegetables have only traces of fat, primarily
unsaturated fatty acids.
Grains have very small amounts of fat.
Dairy products vary. Cream is high-fat. Whole milk and
cheeses are moderately high in fat. Skim milk and skim milk
products are low fat foods. Most fat in dairy is saturated.
Meat is moderately high in fat – mainly saturated.
Chicken and turkey are lower in fat.
Fish may be high or low, but is primarily unsaturated fatty
acids.
Vegetable oils, butter and lard are high fat. Most oils are
unsaturated. Lard and butter are saturated.
FATS

Triglycerides are the most abundant type of
fat – 98% of the fat eaten and stored in the
body.

Triglycerides are composed of a glycerine
molecule (an alcohol) plus three fatty acid
chains. Fatty acids are the building blocks of
fats.

Fatty acids are made up of a chain of carbon
atoms with oxygen attached at the end and
hydrogen atoms attached along the length of
the chain.
Types and Sources of Fats

Saturated fat = a fat with no carbon-carbon double
bonds; usually solid at room temperature


Monounsaturated fat = a fat with one carboncarbon double bond; usually liquid at room
temperature


Found primarily in animal foods and palm and coconut oils, dairy
products, baked goods, Crisco, butter.
Sources: Avocados, canola oil, cashew nuts, olives, olive oil, peanuts,
peanut oil, peanut butter, almonds, pecans
Polyunsaturated fat = a fat with two or more
carbon-carbon double bonds; usually liquid at room
temperature

Found in certain vegetables, fatty fish, corn oil, cottonseed oil, filbert
nuts, safflower oil, sunflower oil, soybean oil, walnuts.
Choose Sensibly
Types and Sources of Fats

Two key forms of polyunsaturated fats:

Omega-3 fatty acids are produced when the endmost
double bond of a polyunsaturated fat occurs three carbons
from the end of the fatty acid chain


Found primarily in fish
Omega-6 fatty acids are produced when the endmost
double bond of a polyunsaturated fat occurs six carbons
from the end of the fatty acid chain

Found primarily in certain vegetable oils, especially corn, soybean,
and cottonseed oils
Omega-3 Fatty Acids

Promotes heart health. May prevent blood
clots, aids heart to beat in a steady rhythm,
reduces BP and risk of heart attack and
stroke.

Recommended to have two or more servings
of fish/week. Examples: salmon, tuna,
trout, mackerel, sardines and anchovies.

Plant sources include dark green leafy
vegetables, walnuts, canola oil and flax
seeds.
HYDROGENATION

The process of adding hydrogen to an oil to improve the texture of foods and
increase the shelf life. (Trans Fatty Acids)

Turns a liquid into a solid. Example: vegetable oil converted to margarine.

Trans fats are found in cookies, crackers, fried chicken, peanut butter, pies,
cakes, French fries and many more.

“Studies have shown that gram for gram, trans fats are more harmful than
saturated fats.”

Trans fat connected to development of heart disease. (Raises LDL, lowers
HDL). Heart disease risk could be cut in half by reducing trans fats by 4
grams/day.

Read the nutritional labels – look for partially-hydrogenated vegetable oils,
which tells you it has trans fat in it!

Choose liquid oils over margarine or shortening for cooking. Look for transfree soft margarine over stick margarine.
Saturated and Trans Fats:
Comparing Butter and Margarine
Butter
Stick
margarine
Margarine
spread
Saturated fat
Trans fat
Other fats
Tub
margarine
Squeeze
margarine
0
5
10
Grams of fat in 1
tablespoon
15
SOURCE: Food and Drug Administration
Total fat grams per serving
Total, Saturated, and Trans Fat
Content of Selected Foods
Other fats
Trans fat
Saturated fat
30
25
20
15
10
5
0
French fries
Doughnut
Pound cake Potato chips
Candy bar
Milk (whole)
SOURCE: Food and Drug Administration
Choose Sensibly
FATS

Two Essential FA: Linoleic fatty acid (plant foods –
omega-6 family) and alpha-linolenic fatty acid (fish –
omega-3 family) Deficiencies are rare in U.S.

Recommended that <30% of total calories come from fat
sources, with no more than 7-10% from saturated fat, up
to 10% from polyunsaturated fats, and up to 20% from
monounsaturated sources.

Average American consumes 33% (or 75 grams) of
calories from fat.
Cholesterol

Is a type of fat (sterol) found in animal products only.

Also manufactured in the body in the liver.

Cholesterol does help enable nerve to send messages
back and forth; protects the integrity of cell membranes;
helps to absorb Vit. A,D,E,K,; is a base to build
hormones such as estrogen and testosterone.

But. . . high levels of cholesterol are linked to coronary
artery disease.

RDA for dietary cholesterol is less than 300 mg./day.
Protein




Protein comes from the Greek word, protos, meaning “of
prime importance”.
Proteins are a major component of all plant and animal
tissues, second only to water.
Our bodies constantly assemble, break down and use
proteins.
When we eat more protein than we need, the excess is
either used to make energy or stored as fat.
Protein

Protein mainly associated with animal
foods – beef, chicken, fish, or milk.

But, plant foods also have protein. Dried
beans and peas, grains, nuts, seeds and
vegetables.
Protein






Human body is full of proteins.
There are proteins in the outer and inner membranes
of every living cell.
Hair, nails, and outer layers of skin are made of the
protein, keratin.
Muscle tissue contains proteins.
Bone has lots of protein in the inner structure.
RBC have hemoglobin (carries oxygen in blood) and
globin is protein.
PROTEIN

Are complex chemical structures
containing carbon, hydrogen, oxygen
and nitrogen combined into chains
called amino acids.

Amino Acids are the “building blocks of
protein”, or links to create protein.
Uses of Protein

Proteins from foods are broken down into amino
acids by digestive enzymes.

Body has 20 different amino acids in foods to
choose from when building sequences of AA.



9 of the amino acids are “essential” because they cannot be
manufactured in the body, only obtained through foods.
Body can manufacture the other “nonessential” 11.
When AA link together to form a protein, their characteristics
work together to determine their specific function.
PROTEIN







COMPLETE PROTEIN – High quality protein that
provides all nine essential amino acids.
Examples: Meat, poultry, fish, eggs, milk, cheese, soybeans
Plant sources are usually low in 1 or 2 amino acids.
INCOMPLETE PROTEIN – Low quality protein
that supply only some of the 9 essential
proteins.
Examples: Beans, peas, nuts
Come from plant sources.
Foods can be mixed and matched to produce complete proteins. Example:
Peanut butter sandwich on whole wheat; rice and beans; cheese sandwich
on whole wheat; yogurt with nuts.
Protein Sources
3 ounces lean meat, poultry, or fish
 1/2 cup tofu



1 cup legumes


15–20 grams of protein
1 cup milk or yogurt or 1-1/2 ounces
cheese


20–25 grams of protein
8–12 grams of protein
Cereals, grains, nuts, vegetables

2–4 grams of protein per serving
Protein Requirements

Need around 15% of total calories from protein
or 0.8-1.0 grams/kg of body weight. (0.4
grams/pound)

On a 2000 calorie/day plan that would be about
300 calories (4 cal./gram)


About 2/3 of protein intake in the American diet is from
animal sources, also high in saturated fat/cholesterol.
175 lb. man needs about 63 grams/day. This
would be two or three 3-ounce servings of lean
meat, fish, poultry. (21 grams/3-ounce serving)
WHO NEEDS EXTRA PROTEIN?

Anyone who is building new tissue quickly needs more
than 0.8 grams.





Infants many need as much as 2.0 grams/kg
Adolescents need as much as 1.2 grams/kg
Pregnant women need an extra 10 grams/day. Those who are nursing
need an extra 15 grams/day in the first 6 months.
Injuries may increase your protein needs, especially if there has been a
lot of blood loss, as the protein is needed to make new hemoglobin.
Athletes?? Research suggests that athletes easily meet their
requirements – about an additional 0.5-0.8 gr./kg per day in their normal
diet.
 You cannot force your body to build muscle by pumping in more
protein than you need, any more than you can make your car run
faster by adding more gas to a full tank. Extra protein does not build
muscles; only regular workouts fueled by a mix of nutrients can do
that!!
Athletes


For resistive training athletes – 1.7 to 1.8 gr./kg
For endurance athletes – 1.2 to 1.4 gr./kg.

Average American consumes almost twice as much protein as they need, so most
athletes already get enough.

Consuming larger than normal amounts of protein does not enhance physical
performance, as that is not the function of protein.

Protein supplements???? – If excess protein means excess calories, then fat
weight, not muscle weight is gained.
 Purified protein supplements can contribute to calcium losses and
therefore harm bone health.
 Excess protein means excess nitrogen that must be excreted, a risk for
dehydration.
 Supplements of some single amino acids can interfere with absorption of
other amino acids.
THUS A HEALTHY DIET WILL FUEL YOUR EXERCISE!
Guilt Free Nutrition Packed with Milk Chocolate, Peanuts, & Caramel!
Maybe that's hard for you to swallow. After all,
you've bit on this kind of hype before and chewed
your way through dozens of nutrition bars. What
you remember is the texture and a bitter aftertaste.
Well, those days are over. Now there's one health
bar that tastes so good, you'll swear it's bad for
you. No kidding. It's that good. Oh Yeah! Bars are
jam packed with protein and loaded with roasted
peanuts. After all that it's drizzled with soft
caramel and surrounded by creamy milk chocolate.
One bite and you'll understand the bar got it's
name! Oh Yeah!
FACTS:
Protein 26 gr x 4 = 104 cal./380 = 27% protein
Fat calories = 180/380 = 47% fat
VITAMINS

Vitamins are organic (containing carbon) compounds
required in small amounts to regulate cellular functions.

Vitamins do not provide energy, but help to release stored
energy in CHO, fats, protein. Vitamins also critical in
production of red blood cells and maintenance of nervous,
skeletal and immune systems. Vitamins prevent nutritional
deficiency diseases and promote healing and good health.

Most are obtained through the diet, except for Vitamin D
(obtained through sunlight) and Vitamin K which the body
can produce from bacteria in the intestines.
Vitamins

Humans need 13 vitamins. They are classified as fat-soluble or watersoluble.

Fat-soluble (dissolve in fat) are A, D, E, K and are stored
for long periods in fat tissue and liver. Overconsumption can lead to toxic effects.

Water-soluble are 8 B-complex vitamins and C. They
are absorbed directly into the blood, used or excreted.
Need to be replaced frequently.
 B-complex include biotin, folate, niacin, pantothenic
acid, riboflavin, thiamine B6, and B12
Vitamin Sources are abundant in fruits, vegetables and processed foods such as
cereals which have been enriched with vitamins.
Limit cooking to preserve nutrients and eat fresh fruits/veges when possible.
A, D, E, K

Vitamin A – moisturizing nutrient for skin and membranes.
Vision vitamin. Promotes growth of healthy bones and teeth.
Helps immune system fight off infections. Sources: whole
milk, eggs, butter; yellow, red, dark green fruits/vegetables.

Vitamin D – Is essential to help body absorb calcium for bones
and teeth. Sources: sunlight, fish oils, egg yolks

Vitamin E – Helps to maintain a healthy reproductive system,
nerves, muscles. Helps maintain a healthy heart. Sources:
vegetable oils, nuts, whole grains, green leafy vegetables.

Vitamin K – Blood clotting. Helps to make bone and kidney
tissues. Sources: dark green leafy vegetables, cheese, liver
cereals, milk.
MINERALS

They are inorganic (non-carbon containing)
substances that exist freely in nature. They
aid in growth and maintenance of body
tissues, normal heart rhythm, body water
supplies, acid-base balance of the blood and
nerve impulse conduction.
Minerals

There are at least 17 essential minerals.
 Major Minerals (required in amounts exceeding 100 mg) –
Calcium, phosphorous, potassium, sulfur, sodium,
chloride, and magnesium.





Trace minerals (required in smaller amounts) include fluoride, iron,
selenium, zinc, arsenic, boron, chromium, cobalt, copper, iodine,
manganese, molybdenum, nickel, silicon, and vanadium.
Minerals most commonly lacking in the diet are iron and
calcium.
Sodium, potassium and chloride are the primary minerals
lost through perspiration. Potassium is essential for
maintenance of the heart beat– found in citrus
fruits/juices, bananas, dates, nuts, fresh vegetables, meat,
and fish.
Iron deficiency leads to anemia. Iron is an essential part
of hemoglobin.
Calcium deficiency leads to osteoporosis.
ANTIOXIDANTS




Substances that help prevent harmful effects caused by
oxidation within the body.
Free radicals or “oxygen free radicals” are unstable
elements formed when the body uses oxygen or breaks
down certain fats or protein as a normal part of
metabolism.
Cigarette smoke, radiation (x-rays), alcohol, heat and
certain pollutants also produce free radicals.
This unstable molecule is missing an electron and will react
with any molecule it encounters to take an electron. This
damages cell membranes and mutates genes. This can
lead to aging, cancer, CVD, and degenerative diseases such
as arthritis.
Antioxidants
Antioxidants react with free radicals and
donate lost electrons. They help by blocking
the formation and action of free radicals and
repair the damage they cause.
 Fruits and vegetables are rich in antioxidants!
Examples: Vit. C, A (beta-carotene), E and
selenium. It is best to get the antioxidants
from foods, not supplements.

PHYTOCHEMICALS



Phytochemicals means plant chemicals and are found only in
plant food. They are not vitamins or minerals, but are a
compound found to help prevent chronic diseases, especially
cancers.
There are hundreds, maybe thousands of phytochemicals in
fruits and vegetables. Some examples - Allyl Sulfides –
garlic, onions; Isoflavones – soybeans; Polyphenols – green
tea, grapes; Saponins – beans and legumes.
Antioxidants are a particular type of phytochemical.
VEGETARIANISM


Many choose to follow a vegetarian diet.
Four types of vegetarian diets.
 Vegans – Considered true vegetarians. Diets are void of
meat, chicken, fish, eggs or milk products. Vegan’s primary
sources of protein are vegetables, fruits, and grains. Vegans
may have to supplement diet with B12, normally found only
in meat products.
 Lactovegetarians – Eat dairy products, fruits, and vegetables
but do not consume other animal products (meat, poultry,
fish or eggs)
 Ovolactovegetarians – They eat eggs as well as dairy
products, fruits, and vegetables but do not consume meat,
poultry, and fish.
 Semivegetarians – Eat fruits, vegetables, dairy, eggs, and a
small selection of poultry, fish and other seafood. They do
not consume any beef or pork.
Choose and prepare foods and
beverages with little salt (sodium)
 The
human body requires 500 mg
Na/day.
 Average American consumes about 4,0006,000 mg/day.
 High Na intake associated with HTN.
 USDA recommendation: no more than
2,300 mg/day or about 1 tsp. NaCl/day.
Play it safe with food.






Know how to prepare, handle, and store food safely to
keep you and your family safe:
Clean hands, food-contact surfaces, fruits, and
vegetables. To avoid spreading bacteria to other foods,
meat and poultry should not be washed or rinsed.
Separate raw, cooked, and ready-to-eat foods while
shopping, preparing, or storing.
Cook meat, poultry, and fish to safe internal
temperatures to kill microorganisms.
Chill perishable foods promptly and thaw foods properly.
Keep food safe to eat.


Food-borne illness is caused by eating foods that contain harmful
bacteria, toxins, parasites, viruses, or chemical contaminants.
S/S of having eaten unsafe food may appear within half an hour,
or may not develop for up to 3 weeks.
Meats
STEAK & SHAKE

Rate the meals from least amount of total calories
to most calories.
1. The Original Double Burger
Regular French fry
Large Diet Coke with Cherry Syrup
2. Turkey Melt
Baked Beans
Cup of Beef Vegetable Soup
Large Lemonade
3. Chicken Taco Salad
Cookies & Cream shake (regular)
4. Chili 3-way
Small garden salad with honey French dressing
Hi-C Fruit Punch (regular)
The Results
1.
2.
3.
4.
Original Double
1067 cal., 55 g. fat, 17.5 g. sat fat
Chili 3-way
1077 cal., 53.5 g. fat, 20.5 g. sat fat.
Turkey Melt
1645 cal., 77.5 g. fat, 18 g. sat fat.
Chicken Taco Salad
1854 cal., 95.5 g. fat, 32 g. sat fat
Rate the meals from least
amount of total calories
to the most.
1. 2 slices of hand-tossed
pepperoni pizza
Medium Mt. Dew
2. Breadsticks (2) with
dipping sauce
Personal size Cheese
pan pizza
Large Diet Pepsi
3. 2 slices Thin crust
Veggie Lover’s Pizza
Medium Pepsi
Pizza Hut
The Results
1.
2 slices pepperoni pizza
670 cal., 22 g. fat, 9 g. sat fat, 2 g. trans fat
2.
2 slices Veggie Lover’s pizza
700 cal., 20 g. fat, 9 g., sat fat
3.
Personal size Cheese pizza
960 cal., 39 g. fat, 13.5 g. sat fat., .5 g. trans fat