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Nutrients

The food you eat is a source of nutrients. Nutrients are defined as the substances found in food that keep your body functioning.

Your body needs nutrients to…Fuel your energy.Help you grow.Repair itself.Maintain basic bodily functions.

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Balance is Key

These three are the framework of the FDA:

Balance - Eat foods from all groups.

Variety - Eat different foods from each food group.

Moderation – Portion Control

For years, people held to the idea that there are “bad” nutrients and “good” nutrients when, in fact, all nutrients play a certain role in the body. Even those nutrients once considered “bad” such as fats and carbohydrates perform vital functions in the body and if one consumes too many “good” nutrients such as vitamins or minerals there can be harmful results, as well.

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The 6 Essential Nutrients

Water

Carbohydrates

Protein

Fat

Vitamins

Minerals

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Water

Did you know? 1/2 to 3/4 of the human body consists of water!

Functions in the Body: Water carries nutrients to your cells and carries waste

from your body. Regulates body temperature. Dissolves vitamins, minerals, amino acids and other

nutrients. Lubricates joints. Water versus sugary drinks!

Dehydration

A state in which the body has lost more water than it has taken in

Prolonged Dehydration= Kidney Failure= Death

Dr. Travis Stork on the dangers of dehydration and heat stroke

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Carbohydrates

Food Sources: Pasta, breads, cereals, grains, rice, fruits,

milk, yogurt and sweets.

Two types of Carbohydrates: Starches or Complex Carbohydrates Simple Carbohydrates

Carbohydrates are the body’s main source of energy and provide the body’s need for dietary fiber.

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Simple Carbohydrates

Sweet-Monosaccharides: Fructose – Fruit sugar Glucose – Blood sugar

Food Sources: Fruits, juices, milk, and yogurt. Candy, soda, and jelly.

• These simple carbohydrates have a bad reputation because they are high in calories and low in nutritional value.

Disaccharides: Double Bonded Sugars

Sucrose – table sugar

Lactose – milk sugar

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Starches or Complex Carbohydrates

Polysaccharides: Comes from plants

Food Sources: Whole grain breads and cereals,

pasta, vegetables, rice, tortilla and legumes.

Function in the Body: An excellent source of fuel (energy)

for the body. Rich in vitamins, minerals and fiber.

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Fiber

Fiber is the plant material that doesn’t break down when you digest food. Many, but not all, complex carbohydrates contain fiber.

Food Sources: Oatmeal, fruits, vegetables, whole grains and legumes.

Function in the Body: Aids in digestion. May reduce the risk of developing some diseases like

heart disease, diabetes and obesity, and certain types of cancer.

Helps promote regularity.

How much do we need???

Carbs should make up 60% of your RDA which is about 300 gm per day

We need about 20-25 gm per day of fiber

Fiber does not provide energy but Carbs are our primary energy source that provides about 4 calories

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Proteins

Food Sources: Meat, fish,eggs, poultry, dairy products,

legumes, nuts and seeds. (Breads, cereals and vegetables also contain small amounts of protein.)

Function in the Body: Provides stored energy as the last source when carbs

and fats are depleted. Help to build, maintain, and repair body tissues.

Proteins are made up of chemical compounds called amino acids. There are 20 amino acids.

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Of the 20 amino acids, the human body is capable of producing 11 of them. The other 9 called, “Essential Amino Acids” must be supplied by food sources.

Amino Acids

Two types of Protein: Complete Proteins:

• Contain all 9 essential amino acids. • They are found in animal sources.

Incomplete Proteins:• Lack one or more of the essential amino acids. • They are found in plant sources.

The best way to give the body complete proteins is to eat a wide

variety of foods throughout the day.

How much do we need?

Proteins should make up 10-15% of your RDA or 50 grams per day

Excess protein is stored as fat.

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Fat Who's Fat? - The most concentrated form of food energy (calories).

Food Sources: Butter, vegetable oils, salad dressings, nuts and

seeds, dairy products made with whole milk or cream, and meats.

Function in the Body: Provide substances needed for growth and healthy skin. Enhance the taste and texture of food. Required to carry “fat-soluble”

vitamins throughout the body. Provides stored energy 9cal/gm.

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Types of Fat

Saturated Fat: Fats that are usually solid at room temperature. Food Sources: Animal foods and tropical oils. The type of fat most strongly linked to high cholesterol and

increased risk of heart disease.

Unsaturated Fat: Fats that are liquid at room temperature. Polyunsaturated Fat:

• Food Sources: Vegetables and fish oils.• Provide two essential fatty acids necessary for bodily functions.

Monounsaturated Fat:• Food Sources: Olive oil, canola oil, nuts, seeds.• May play a role in reducing the risk of heart disease.

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Cholesterol- A fat-like substance that is part of every cell of the body.

Function in the Body: Helps the body make necessary cells including skin,

and hormones. Aids in digestion. The human body manufactures all the cholesterol it

needs. You also get cholesterol from animal food products you eat.

When cholesterol levels are high there is a greater risk for heart disease. HDL: Good cholesterol LDL: Bad cholesterol

Fats

Trans Fat: Unlike other fats, trans fat — also called trans-fatty acids — both raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol.

Trans fat is made by adding hydrogen to vegetable oil through a process called hydrogenation, which makes the oil less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel. 19

Fatty Info

Trigylcerides: Fats made by the body. The heavier, less active, the more triglycerides; which means an even greater risk of heart disease.

Fats should make up about 30% of your RDA and make sure to limit saturated fats to only 10 gm per day.

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Vitamins

Food Sources: Fruits, vegetables, milk, whole-grain breads,

cereals and legumes.

Unlike carbohydrates, fats, and proteins, vitamins DO NOT provide energy (calories) but are needed for good health and are needed in small amounts.

Function in the Body: Help regulate the many chemical processes in the body. There are 13 different vitamins known to be required

each day for good health. Vitamins are separated into two types: Fat Soluble &

Water Soluble Vitamins.

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Fat/Water Soluble Vitamins

Fat Soluble Vitamins Vitamins A, D, E, K Require fat for the stomach to allow them to be carried

into the blood stream for use (absorption). Can be stored in the body for later use.

Water Soluble Vitamins Vitamins C and B-complex Require water for absorption. Easily absorbed and passed through the body as

waste.

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Vitamin A

Food Sources: Dark green, leafy vegetables, deep yellow

and orange fruits and vegetables, liver, milk, cheese, and eggs.

Function in the Body: Helps keep skin and hair healthy. Aids in night vision. Plays a role in developing

strong bones and teeth.

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Vitamin D

Food Sources: Vitamin D fortified milk, egg yolk, salmon,

and liver. Nonfood Source: the sun.

Function in the Body: Helps the body use calcium and phosphorus. Plays a role in building strong bones

and teeth.

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Vitamin E

Food Sources: Whole-grain breads and cereals; dark green,

leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver.

Function in the Body: Helps form red blood cells, muscles, and

other tissues.

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Vitamin K

Food Sources: Dark green and leafy vegetables (such as

spinach, lettuce, kale, collard greens), and cabbage.

Function in the Body: Helps blood to clot.

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Vitamin B-complex (water soluble)

Food Sources: Whole grain and enriched breads and cereals;

dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk.

Function in the Body: Helps the body use the energy

from the foods we eat. Helps brain, nerves, and

muscles function.

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Vitamin C

Food Sources: Citrus fruits, strawberries, kiwi,

broccoli, tomatoes, and potatoes.

Function in the Body: Helps heal wounds. Helps maintain healthy bones,

teeth, and blood vessels. Helps body fight infection.

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Minerals

Food Sources: Meats, beans, nuts, fruits, vegetables, dairy

products, and grains.

Functions in the Body: The body depends on minerals for practically

every process necessary for life. Minerals actually become part of the body. Controls body functions/chemical reactions.

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Minerals

Calcium Phosphorus Magnesium Sodium Potassium Iron Others include:

Iodine, Zinc, Copper, Sulfur, Chloride, etc.

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Calcium & Phosphorus

Food Sources: Dairy Products: milk, cheese, ice cream,

green leafy vegetables, canned sardines and other processed fish eaten with bones.

Function in the Body: Helps build and maintain healthy bones and

teeth. Helps heart, nerves, and muscles work

properly.

Deficiency (lack) of calcium & phosphorus leads to osteoporosis.

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Iron

Food sources Liver, kidney, heart, meat, egg yolk, dried beans and

peas, spinach, dried fruit, whole-grain & enriched breads & cereals, nuts.

Function in the Body: Helps make hemoglobin in red blood cells. Helps cells used oxygen.

Deficiency (lack) of iron leads to anemia.

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Sodium

Food sources Processed & prepared foods. Canned

vegetables, soups, pickles, lunch meats, ham, bacon, sausage, hotdogs, and frozen foods. Salt/sodium is used to preserve food and improve the taste and texture of food.

Condiments. Table salt, soy sauce, ketchup, mustard, BBQ sauce, steak sauce…

Natural sources. Some meats, poultry, dairy products (esp. cheeses) and vegetables.

The main sources of sodium in the average U.S. diet.

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Sodium

Function in the Body: Helps maintain the right balance of fluids in your body. Helps transmit nerve impulses. Influences the contraction and relaxation of muscles.

Excess sodium can lead to hypertension (high blood pressure), a condition that can lead to cardiovascular and kidney diseases.

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Nutrient Deficiency

A nutritional deficiency occurs when your body doesn’t get enough nutrients.

Symptoms: At first the symptoms may not seem serious. They may

include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.

However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones.

The best way to avoid a nutrient deficiency is to eat a well balanced diet.

10.3 Healthy Food Guidelines

Dietary Guidelines for Americans are a set of recommendations about smart eating and physical activity for all Americans.

USDA US Dept. of Agriculture

HHS Dept. of Health & Human Services

Advise:

1.Make Smart choices from every food group

2.Find your balance between food & exercise

3.Get the most nutrition our of your calories

1. Making Smart Choices-choosing a variety of foods from all the 5 food groups

MyPyramid-an interactive guide to healthful eating and active living

~Focus on Fruits; Vary your veggies (go colors); Calcium rich (lower fat choices); Whole grains; Lean proteins (lean meats & poultry…add more beans, nuts, &

seeds); Avoid ^fat, sugar, and sodium food…eat in moderation.

http://www.choosemyplate.gov/

Old vs. New/Added Exercise

2. Balance Food and activity- teens should get at least 60 minutes a day.

(Even eating right could put on excess wt gain if you don’t burn the calories

ENERGY BALANCE EQUATION

Daily calories eaten should =calories burned

Lose Wt?...

3. Eat nutrient dense foods-more nutrients it packs in to a given number of calories

Daily Reference Values (based on a 2,000 calorie diet)

Total Fat… 65 g, 30% of your total energy intake

Saturated fat… 10 g (no more than 20 g!!!!!)

Cholesterol… 300mg

Total Carbohydrate… 300g, 60% of total energy intake

Dietary fiber… 25g

Protein… 50g, 10% of total energy intake

Sodium… 2400 mg (Try to stay below this!!!!)40

Nutrition Label Basics The label tells you about the

nutritional value and ingredients

1. Serving Size (based on 1 serving

2. Total Calories (1serving)

3. Limit these nutrients

4. %Value (5% or more ↑) (↓ 5% low)

5. Get Plenty of these Nutrients

6. RDV based on 2000 calorie diet

©2002 Learning Zone Express41

Ingredient List

appear on the label in descending order by weight. The ingredient making up the largest share of the weight comes first.

Food Additives- substances added to food to produce a desired effect

~keep foods safe for a longer time (preservative)

~boost nutrient content

~improve taste, texture, or appearance42

Nutritional Claims

Free- food contains none (fewer than 5 calories per serving)

Low- can eat regularly without exceeding Daily Limits (less than 3 calories per serving)

Light- 1/3 fewer calories; ½ fat & sodium (some “Light” may mean color)

High- provides at least 20% of the DV for vitamins, minerals, protein, or fiber (“rich”)

Reduced-25% few calories or 25% nutrients

Good Source of- 10-19% of RDV (“contains, provides”)

Healthy- low in fat and saturated fats; limited amounts of cholesterol and sodium …as well as provide 10% or more DV of Vitamin A, C, Iron, Calcium, Fiber, or Protein

Organic – produced without the use of certain chemicals43

What makes up a serving size?

Bread, Cereal, Rice and Pasta: 1 slice of bread, 1 oz. of ready to eat cereal, ½ cup of cooked cereal, ½ cup of rice or pasta

Vegetables: ½ cup of chopped vegetables, cooked or raw; 1 cup of raw leafy vegetables, ¾ cup of fresh vegetable juice

Fruit: 1 medium fruit; ½ cup of chopped, cooked or canned fruit; ¾ cup of fresh fruit juice

Milk, Yogurt and cheese: 1 cup of milk or yogurt, 1 ½ oz. of natural cheese

Meat, poultry, fish, beans, eggs and nuts: 2-3 oz. of cooked lean meat, poultry or fish; ½ cup of cooked beans, 1 egg, or 2 Tbs. of peanut butter counts as 1 oz of lean meat

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Sensible Eating

Healthy snacks can keep up your energy and keep you from over eating

• Fresh fruits

• Cut up veggies

• String cheese

• Popcorn

• Yogurt

• Bread sticks

http://features.fitnessmagazine.com/30WorstFastFoodRestaurantChoices.html

Most menus have a nutrient dense item…tips to remember Watch portion size Pay attention to how they

are prepared Add fresh fruit & veggies Go easy on

toppings/sauces Don’t drink your calories

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Each year in the US, about 76 million Americans become ill as a result Each year in the US, about 76 million Americans become ill as a result food borne illnesses - food borne illnesses - FOOD POISIONINGFOOD POISIONING

CauseCause–Foods contaminated with –Foods contaminated with pathogens (bacteria)pathogens (bacteria)

BotulismBotulism

E ColiE Coli

SalmonellaSalmonellaSymptomsSymptoms – diarrhea, cramping, fever, nausea, headache, – diarrhea, cramping, fever, nausea, headache, vomiting, and exhaustionvomiting, and exhaustion

*more severe for very young children and older adults*more severe for very young children and older adults

*Can be life-threatening*Can be life-threateningTreatmentTreatment – seek medical attention when symptoms are severe; – seek medical attention when symptoms are severe; milder symptoms- replace fluids lost and eat easily digested milder symptoms- replace fluids lost and eat easily digested mealsmeals

Clostridium botulinum: Botulism

Found: widely distributed in nature: in soil and water, on plants, and in intestinal tracts of animals and fish. Grows only in little or no oxygen.

Transmission: bacteria produces a toxin that causes illness. Improperly canned foods, garlic in oil, and vacuum-packaged and tightly wrapped food.

Symptoms: toxin affects the nervous system. Symptoms usually appear within 18 to 36 hours, but can sometimes appear within as few as 4 hours or as many as 8 days after eating; double vision, droopy eyelids, trouble speaking and swallowing, and

difficulty breathing. Fatal in 3 to 10 days if not treated.47

Escherichia coli O157:H7

Found: intestinal tracts of some mammals, raw milk, unchlorinated water; one of several strains of E. coli that can cause human illness.

Transmission: contaminated water, raw milk, raw or rare ground beef, unpasteurized apple juice or cider, uncooked fruits and vegetables; person-to-person.

Symptoms: diarrhea or bloody diarrhea, abdominal cramps, nausea, and malaise; can begin 2 to 5 days after food is eaten, lasting about 8 days. Some, especially the very young, have developed Hemolytic Uremic Syndrome (HUS) that causes acute kidney failure. A similar illness, thrombotic thrombocytopenic purpura (TTP), may occur in older adults.

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Salmonella (over 1600 types)

Found: intestinal tract and feces of animals; Salmonella enteritidis in raw eggs.

Transmission: raw or undercooked eggs, poultry, and meat; raw milk and dairy products; seafood.

Symptoms: stomach pain, diarrhea, nausea, chills, fever, and headache usually appear 6 to 48 hours after eating; may last 1 to 2 days.

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30% of all food borne illness result from unsafe food handling at home

Prevention:

Shopping; pick up fresh and frozen foods last

Get them home quickly/Freeze or refrigerate

Watch out for bulging cans/dented

Look at expiration dates and “use by” dates

Wash fruits and veggies

Clean utensils and surface areas with hot soapy water-clean after each separate food prep

Store leftovers in tightly seal containers in refrigerator/eat quickly

Mayo & Ketchup should be kept in refrig

Rotate older canned or dried goods to front50

Dietary Guidelines for Keeping Food Safe

Pasteurization-treating a substance with heat to kill or slow the growth of pathogens

1.Clean – wash and dry your hands frequently with warm soapy water (20 seconds); clean utensils and surface area after each separate preparation

Cross contamination-spreading of pathogens from one food to another

1.Separate – meats are more likely to carry pathogens, so separate when preparing, storing, and even shopping

2.Cook/Chill – heat food to a high enough temperature(use food thermometer)/refrigerate or freeze.

©2002 Learning Zo 51

Temps????

©2002 Learning Zone Express52

Food Sensitivities

Food Allergy- the body’s immune system reacts to substances in certain foods

*milk, eggs, peanuts, tree nuts, fish, shellfish

Symptoms: skin irritations, rashes, itching, swelling, gastrointestinal problems

Most severe- Anaphylaxis Shock

Food Intolerance- a negative reaction to food that doesn’t involve the immune system

Example: Lactose Intolerance (body does not produce enough enzyme to digest lactose-milk sugars

*more common than allergies©2002 Learning Zone Express53

WARNING!!

One of the worst outbreaks ever in this country was in 1992 when 450 people became severely sick and some died due to contaminated hamburgers (not cooked long enough)

FDA Regulations- ground meat be cooked to 155˚

Note: Eggs, even though they have a shell they can be contaminated!!!54

Year Event Agent Vehicle Company Infected Deaths

1963 1963 botulism case from canned tuna

Botulism canned tuna A&P 2

1971 1971 botulism case from Bon Vivant soup

Botulism vichyssoise soup Bon Vivant Company 2 1

1985 1985 California listeriosis outbreak in cheese

Listeria queso fresco Jalisco Cheese >86 52

1985 1985 United States salmonellosis outbreak in milk

Salmonella milk Hillfarm Dairy 5,295 9

1993 1995 E. coli O157:H7 outbreak at Jack in the Box

E. coli O157:H7undercooked hamburgers

Jack in the Box >700 4

1996 1996 E. coli case from Odwalla juice

E. coli O157:H7unpasteurized apple juice

Odwalla 66] 1

1998 1998 United States listeriosis outbreak in cold cuts

Listeriacold cuts and hot dogs

Bil Mar Foods >100 21

2002 2002 United States listeriosis outbreak in poultry

Listeria poultry Pilgrim's Pride >50 8

20032003 United States hepatitis A outbreak

Hepatitis A green onions 555 3

20052005 South Wales E. coli O157 outbreak

E. coli O157 meat local butcher 157 1

20062006 North American E. coli O157:H7 outbreak in spinach

E. coli O157:H7 spinach Dole Foods[13] >250 3

20082008 Canadian listeriosis outbreak in cold cuts

Listeria cold cuts Maple Leaf Foods[8] >50 22

20082008 United States salmonellosis outbreak in peanuts

Salmonella peanutsPeanut Corporation of America

>200 9

20112011 Germany E. coli O104:H4 outbreak

E. coli O104:H4 fenugreek sprouts[4] 3,950 5355