Eating Great in ’08 Basic Nutrition Workshop Part 1

Judy Rigsby jrigsby@oru.edu

Ungerland Chiropractic Clinic7718 E. 91st St. Suite 100Tulsa, OK 74133918-743-2555

Nutrition Equals Life

Science of how the body uses food Need food and water to live

– Need good food to live well If you don’t eat and drink, you will die

– If you don’t eat and drink nutritious food and beverages:

• Your bones may bend or break (calcium)• Your gums may bleed (Vitamin C)• Your blood may not carry oxygen to every cell

(iron)

Reasons to Eat

Consider the reasons you eat. Do you eat because

• it is mealtime?• stress sends you to food for comfort?• you are in a social situation?• you are alone?

Of all the reasons, only one is a reliable guide – hunger

Eat to LiveHunger signals that the body’s fuel supply is low.Signs which might indicate too much focus on food

•Choosing food based on lots of rules

•Feeling guilty when rules are broken

•Planning events around food

•Taking health risks to eat certain food

•Sneaking or hiding food

•Daydreaming about food

Summary: Eat nutrient-dense foods within caloric needs Maintain a healthy weight Be physically active on most days Encourage certain food groups Choose healthy carbohydrates Get less sodium and more potassium Limit alcoholic beverages Keep your food safeDietary Guidelines Website

Nutrients for Healthy Eating Build, maintain, repair

tissues Empower cells to send

messages, making it possible to– Breathe– Move– Eliminate waste– Think– See– Hear– Smell– Taste

Macronutrients– Carbohydrates– Proteins– Fats– Water

Micronutrients– Vitamins– Minerals

Essential Nutrients and More…

Cannot be manufactured in the body

Linked to specific deficiency diseases

Phytochemicals Phytoestrogens 60-20-20 Rule

Calories Are Fuel

Food (calories in food) is the fuel 3 sources of food calories

• Carbohydrates – 1 gram = 4 calories– 55-65 percent of your daily calories

• Protein – 1 gram = 4 calories– 15-20 percent of your daily calories

• Fats – 1 gram = 9 calories– No more than 30 percent

of your daily calories

Guidelines for Healthy Eating

Eat a wide variety of food Choose food lower in fat, saturated fat, and

cholesterol Limit sodium intake Eat a minimum of 3 to 4 servings of vegetables

and 2 to 3 servings of fruit every day Eat 6 or more servings of complex carbohydrates,

such as breads, cereals, or grains each day Drink a minimum of 64 ounces of water daily

Variety for Balance

10 – 15 new food products every day Variety is necessary in our food choices Consult nutrition or food labelsHow to Read Nutrition Labels, Part 1

How to Read Nutrition Labels, Part 2

Food LabelsNutrition FactsServing Size ½ cup (114g)Servings Per Container 4 Amount Per Serving____________Calories 90 Calories from Fat 30__________________% Daily ValueTotal Fat 3 g 5 % Saturated Fat 0g 0 %Cholesterol 0 mg 0 %Sodium 300 mg 13%Total Carbohydrate 13 g 4 % Dietary Fiber 3 g 12 % Sugars 3 g Protein 3 g  Vitamin A 80 % Vitamin C 60 %Calcium 4 % Iron 4 %_____*Percent Daily Values are based on a

2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs._______________________________

_______ Calories 2,000 2,500__Total Fat Less Than 65 g 80 g Sat Fat Less Than 20 g 25 gCholesterol Less Than 300 mg 300 mgSodium Less Than 2,400 mg 2,400mgTotal Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g___

Calories Per Gram:

Fat 9 Carbohydrate 4 Protein 4

Portion Amount Recommended If you eat 2 servings, double the

calories Sugars include natural and

processed form Wide spread between calories and

calories from fat % Daily Values based on 2,000

calorie per day intake Good rule of thumb is 3 grams of

fat or less for every 100 calories Vitamin and mineral content per

serving Reference list for daily values

information Basic calorie information

Review Quiz Eat a wide _______ of food. Choose food lower in _____ _____, _______ ____,

and ___________. Less than 30 percent of your total caloric intake should

come from __________. Limit __________ intake. Eat a minimum of 3 to 4 servings of ______ and 2 to 3

servings of __________. Eat _________ or more servings of breads, cereals, or

grains. Drink a minimum of _______ ounces of water daily.

Macro Nutrients

Carbohydrates – Energy Source• Monosaccharides

• Disaccharides

• Complex carbohydrates– Polysaccharides

– Dietary Fiber

How much fiber do you need?• 25 grams a day for women younger than 50

• 38 grams a day for men younger than 50

• 21 grams a day for women older than 50

• 30 grams a day for men older than 50

Macro Nutrients, continued

Proteins – Building Blocks– Non-essential Amino Acids– Essential Amino Acids

Macro Nutrients, continued

Fats – The Smaller Necessity• Saturated Fats

• Unsaturated Fats

• Poly and Monounsaturated Fats

Daily Journal and Recipe Book

Daily Journal• Daily Exercise or

Activity

• Daily Food Intake– Breakfast

– Lunch

– Dinner

– Snacks

• Water

• Vegetables

• Fruit

• Thoughts for the Day

Determine Caloric Needs– Calorie Options:

• 25 calories per kilogram for weight loss

• 28 calories per kilogram for weight maintenance

• 30 calories per kilogram if you are active (exercising regularly 4-5 times per week for at least 30 minutes each session

• 32 calories per kilogram if you are extremely active or employed as a hard laborer

Caloric Need Formula

_________ 2.2 = ___________Weight in pounds Weight in kilograms

__________________ X ____________ = _________________Weight in kilograms Calories per kg Total calories per day

Example: 178 lbs. 2.2 = 81 kg

81 kg X 25 calories per kg = 2025 total calories per day

Food Guide Whole Grains (C)

80-120 cal./serving Starchy Vegetables (C)

80-100 cal./serving Vegetables (C)

20-30 cal./serving Fruit (C)

60-80 cal./serving Lean Meat (P)

55-60 cal./ounce Low-Fat Dairy (P)

90-100 cal./serving Other Proteins (P)

80-100 cal./serving Fats (F)

45 cal./serving Sweets & Processed Foods

Limit number of servings per day

Carbohydrates60%Proteins

15%

Fats25%

Food Groups

Carbohydrates: Whole Grains

– 1 slice of bread

– ½ cup rice

– ¾ cup unsweetened cereal

– ½ cup cooked cereal

– ½ cup pasta

– 6 crackers

– ¾ oz. Pretzels

– 3 cups unbuttered popcorn

Starchy Vegetables– ½ cup corn, green peas,

lima beans

– 3 oz. (1 small) baked potato

– ½ cup mashed potatoes

– ½ cup yams or sweet potatoes

Vegetables– 1 cup raw vegetables

– ½ cup cooked vegetables

Food Groups, continued Fruit

– 1 medium piece– 2 small pieces– ½ cup mixed– 1 cup melon

Protein: Lean Meat

– 3 oz. beef, chicken, turkey, pork, fish

Low-Fat Dairy– 1 cup skim milk– 1 cup nonfat yogurt– ½ cup nonfat frozen yogurt

Other Proteins– 3 egg whites– ½ cup nonfat cottage cheese– 1 oz. low-fat cheese

Fats:– 1 tsp. vegetable oil– 1 tsp. butter or margarine– 10 small olives– 1 Tbsp. nuts/seeds– 1/8 avocado

Sweets & Processed Foods– Limit number of servings

each day

Nutrition Websites

Nutrition and Food Web Archive Whole Foods Market Recipes Understanding Food, Part 1 - Nutrition by Natalie Understanding Food, Part 2 - Nutrition by Natalie Whole Foods vs Processed Foods - Nutrition by Natalie Charlie Rose Show – Dr. Mehmet Oz, guest host –

Nutrition Panel

Bibliography

Nutrition, Nashville: LifeWay Press, 2000. Alvarez, Manny. The Checklist, New

York: Harpercollins, 2007. Bauer, Joy. The Complete Idiot’s Guide to

Total Nutrition, New York: Penguin Group, 2005.

Rinzler, Carol Ann. Nutrition for Dummies, Hoboken: Wiley Publising, Inc., 2006.