Nutrition Day 5Nutrition Day 5

I can...I can... Define what a Calorie is, and what RDA Define what a Calorie is, and what RDA

means.means. Tell you clearly how important Fiber is to Tell you clearly how important Fiber is to

my diet.my diet. Tell you the importance of Calcium to my Tell you the importance of Calcium to my

diet, and some surprising sources of diet, and some surprising sources of Calcium!Calcium!

Find interesting and relevant information Find interesting and relevant information when I need it or when I have questionswhen I need it or when I have questions

Nutrients that have Nutrients that have Calories:Calories:

A calorie is a unit of measure for the energy in food.A calorie is a unit of measure for the energy in food.

ProteinsProteins

CarbohydratesCarbohydrates

FatsFats

Calorie SourcesCalorie Sources

ProteinProtein 44

CarbohydrateCarbohydrate 44

FatFat 99

AlcoholAlcohol 77

A calorie from one source has exactly the same energy as a calorie from another source

Nutrient Calories per Gram

Variables which affect nutrient Variables which affect nutrient needs:needs:

1.1.Age Age

1.1.GenderGender

2.2.Activity Level Activity Level

3.3.Climate Climate

4.4.Health Health

What does RDA stand for?What does RDA stand for?

Recommended Dietary AllowancesRecommended Dietary Allowances

= The amounts of essential nutrients believed to be adequate to meet the known nutritional needs of practically all

healthy persons.

**These are revised about every five years by:**These are revised about every five years by: the Board of the National Academy of Sciences National Researchthe Board of the National Academy of Sciences National Research

US RDAsUS Food and Drug Administration sets Recommended Daily Allowances

Daily Calcium RequirementsDaily Calcium Requirements

Boys Calcium mg Girls Calcium mg

12 – 15 yrs 1200 12 - 15 yrs 1000

16 – 18 yrs 1000 16 – 18 yrs 800

Sources of CalciumSources of CalciumFood/BeverageFood/BeverageMilk: full creamMilk: full cream

Skim MilkSkim Milk

Modified Milk (Hi-Lo)Modified Milk (Hi-Lo)

Yoghurt , plainYoghurt , plain

Cheese, cheddarCheese, cheddar

Ice-creamIce-cream

CreamCream

ButterButter

Fish – CookedFish – Cooked

Salmon, Salmon, canned with bonescanned with bones

Sardines,Sardines, canned canned

Egg, oneEgg, one

TofuTofu

BreadBread

Vegetables, cookedVegetables, cooked

Serve SizeServe Size1 cup1 cup

““ ““

““ ““

200g200g

20 gm20 gm

150 ml150 ml

1 tablespoon1 tablespoon

““ ““

100 gm100 gm

100 gm100 gm

100 gm100 gm

55 gm55 gm

3 oz3 oz

1 slice1 slice

100 gm100 gm

Calcium MGCalcium MG280280

290290

340340

380380

150150

100100

1212

22

2525

9595

500500

2525

130130

1010

2525

Trends in Carbohydrate Trends in Carbohydrate ConsumptionConsumption

0

20

40

60

80

100

CARBOHYDRATES

SIMPLE

COMPLEX

1910 1950 1980

PERCENT

65%

35%

50%

50%

45%

55%

!

The Importance of Fiber!The Importance of Fiber!

Dietary Fiber keeps you regular by adding bulk to the intestinal contents.

High fiber = less constipation.

Fiber: Fiber: The ONLY 100% Proven The ONLY 100% Proven

BenefitBenefit

Sources of Fiber:

Debates!Debates!

Debate TopicsDebate Topics

1.1. Milk is good for you.Milk is good for you.

2.2. We should eat a vegetarian diet.We should eat a vegetarian diet.

3.3. We should use sugar instead of We should use sugar instead of sweeteners.sweeteners.

4.4. We should eat only Organic foods!We should eat only Organic foods!

5.5. Low/No carb diets are good for your Low/No carb diets are good for your health.health.