Nutrition - Frazier HSC 101 PDF

Nutrition Frazier HSC 101  Key Learning Objectives Explain how to use food labels List the essential macronutrients and micronutrients* and describe their functions List the Acceptable Macronutrient Distribution Ranges Describe the differences between food guide pyramids an...

Nutrition Frazier HSC 101  Key Learning Objectives Explain how to use food labels List the essential macronutrients and micronutrients* and describe their functions List the Acceptable Macronutrient Distribution Ranges Describe the differences between food guide pyramids and explain the scientific rationale for those differences * Micronutrients will be assigned out of class reading  Did you know?? Your diet affects many other factors: Heart disease Weight Cancer Pregnancy Diabetes Skin, Hair & Nails Alzheimer’s Kidney Function Liver Function Migraines Regularity & Constipation Energy level Immunity Stress Growth Concentration Wound Healing Performance Heart Beat Osteoporosis & Bone Health Blood Pressure Respiratory Complications Cholesterol Frazier HSC 101  Did you know?? The Top 10 sources of calories in the American diet are: 1. Desserts (grain based)………………..….6.3% 2. Breads…………………………….….….5.9% 3. Chicken……………………………...…..5.6% 4. Soda/ Energy Drinks/ Sports Drinks……5.3% 5. Pizza……………………………….....…4.5% 6. Alcoholic Beverages……………………3.8% 7. Pasta………………………………….....3.8% 8. Tortillas, burritos, tacos……………...…3.7% 9. Beef…………………………………….3.0% 10. Desserts (dairy)………………………...2.9% PLUS…Potato chips, corn chip, hamburgers, reduced fat milk, cheese, ready to eat cereals, sausage, hot dogs, bacon, ribs, French fries, nuts, seeds, eggs, rice, fruit drinks, whole milk, quickbreads, cold cuts Frazier HSC 101 The Basics of Healthy Eating Protein Carbohydrate Fat Frazier HSC 101  5 Characteristics of of a Nutritious Diet Adequacy- provides enough nutrients Moderation- not too much of any given nutrient Balance- provides a wide variety of food groups Variety- provides a wide selection of foods within each food group Calorie Balance- energy intake balances expenditure Frazier HSC 101  The Digestive System Primary Route Accessory Organs Mouth Gallbladder Esophagus Liver Stomach Pancreas Small Intestine Large Intestine Rectum Frazier HSC 101  Essential Nutrients Energy Yielding Non-Energy Yielding Carbohydrate  Vitamins Fat  Minerals Protein  Water Energy is measured in calories Frazier HSC 101  Quick Guide to Food Labels #1 Start here #2 Limit these % Daily Value 5% or less is LOW 20% or more is HIGH #3 Get enough of these Frazier HSC 101 New Food Label Mandated 2020 Serving Size Enlarged Calories Enlarged Added Sugars Displayed with Daily Value Vitamin D and Potassium added Why do I need carbohydrate?  Fuel preferred by brain and nervous system  Supply about 40% of energy at rest  Supply up to 95% of energy at max  Good source of vitamins, minerals, and fiber  Decrease risk of heart disease and cancer Frazier HSC 101 What are Simple Carbohydrates? Monosaccharides  Fructose (fruit sugar, honey)  Glucose (blood sugar)  Galactose Disaccharides  Sucrose (table sugar) = fructose + glucose  Maltose (malt sugar) = glucose + glucose  Lactose (milk sugar) = glucose + galactose Frazier HSC 101 What are Complex Carbohydrates? Polysaccharides  Starch  Glycogen  Fiber Frazier HSC 101 What is a Whole Grain? Whole wheat Whole oats/oatmeal Whole-grain corn Wild rice Buckwheat Bulgur (cracked wheat) Millet Quinoa Sorghum Popcorn Brown rice Whole rye Whole-grain barley Triticale Source: Agriculture Research Service Database for CSFII 1994.1996. Far left: Brown rice with the thin skin and germ intact. Left: White rice with the thin skin and germ removed. Frazier HSC 101 http://www.nobelprize.org/educational/medicine/vitamin_b1/eijkman.html  Compare white and whole wheat bread. White Bread 100% Whole Wheat Bread Source: Center for Science in Public Interest, Nutrition Action Frazier HSC 101 What is the Glycemic Index? The glycemic index is a measure of the ability of a food to raise blood glucose and insulin levels. Foods with a high glycemic index cause sudden large increases in blood glucose and insulin. Foods with a low glycemic index cause low to moderate fluctuations in blood glucose. Whole grains have a lower glycemic index than refined grains. This helps to maintain stable blood glucose levels throughout the day and control hunger. www.glycemicindex.com https://www.glycemicindex.com/faqsList.php#4  Did you know?? Potatoes and their skin contain high concentrations of phytonutrients that fight the cancer process. They are also rich in carbohydrates and potassium and contain protein, iron, vitamin B-complex, and vitamin C. To minimize the glycemic response, eat small portions of potatoes and include fat and protein with your meal. Frazier HSC 101  Carbohydrates: A New Perspective Carbohydrates Simple Complex Nutrient Poor Nutrient Rich Nutrient Poor Nutrient Rich White sugar Fruit White BreadWhole Wheat Bread Brown sugar 100 % Fruit Juice White PastaWhole Wheat Pasta Maple syrup Milk White Rice Brown Rice HFCS Refined Grains Whole Grains Steel Cut Oats Fruit Vegetables Beans Frazier HSC 101 Why do I need Fiber? Soluble (oats, fruit, beans)  Binds with bile and excretes it with feces  This lowers LDL   absorption of glucose Insoluble (wheat, vegetables)  Promotes a feeling of fullness  Aids in weight loss  Promote digestion & regularity   incidence of colon cancer Frazier HSC 101  Did you know? A wide variety of fibers from food encourages the growth of different types of healthy bacteria in the colon. A diverse gut flora may influence digestion, immunity, inflammation, obesity, cardiovascular disease, and cancer. Fibers are prebiotics. They encourage the growth of healthy bacteria in the colon. How much Carbohydrate do I need? Recommended Intake  45-65% total calories 