1 SLU125 Choosing Wellness Nutrition BasicsToday’s learning activities will help you to: Define your current lifestyle as sedentary, moderately active, or active Determine your recommended daily caloric intake and food amounts Identify your recommended intakes of sodium, saturated fats, trans fats, and Omegas 3 and 6 Demonstrate basic knowledge of the 5 food groups’ serving sizes per ChooseMyPlate.gov
2 SLU125 Choosing Wellness Nutrition Basics What will you choose to eat at the Caf today?
3
4 SLU125 Nutrition Basics Angus Beef Bacon CheeseburgerRecommended Intake % of Rec. Calories 790 2000 40% Sodium 2070 mg 2300 mg (1 tsp.) 90% Saturated fat Trans fat 39 g 2 g < 16 g (½ oz.) 0 g 250% (2½ oz.) per 2000 calorie diet
5 SLU125 Nutrition Basics Daily Sodium per 2000 calorie diet[Max. 2,300 mg. daily] = (1 tsp. table salt) Contributes to high blood pressure; makes heart work harder -- can lead to heart disease, stroke, heart failure, and kidney disease 75 % total salt intake from processed foods and other food service establishment foods Angus cheeseburger = 90% Daily Rec. Intake
6 SLU125 Nutrition Basics Sodium per 2000 calorie diet[Max. 2,300 mg. daily] = (1 tsp. table salt) Are there any benefits associated with sodium?
7 SLU125 Nutrition Basics Sodium per 2000 calorie dietSodium [Max. 2,300 mg. daily] = (1 tsp. table salt) Are there any benefits associated with sodium? Sodium helps to maintain a balance of positive and negative ions (electrically charged particles) in our body fluids and tissues. Sodium is vital component of nerves as it stimulates muscle contraction. Sodium also helps to keep calcium and other minerals soluble in the blood. Sodium stimulates the adrenal glands. Sodium aids in preventing sunstroke.
8 SLU125 Nutrition Basics Saturated Fat per 2000 calorie dietSaturated Fat [< 15 grams daily roughly ½ oz. or 1 Tablespoon] Comes mainly from animal sources of food Raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels; can increase risk of cardiovascular disease May also increase risk of Type 2 Diabetes Angus cheeseburger = 87% Daily Rec. Intake
9 SLU125 Nutrition Basics Trans Fats per 2000 calorie dietTrans Fatty Acids Fats [Try for 0 grams daily] Especially bad for diabetics prevent insulin from binding in the blood Increase (low-density lipoproteins or LDLs) Are hydrogenated or partially hydrogenated oils Found in shortening, margarine, crackers, cookies, etc. Do not form naturally in food, nor occur naturally in body Are manufactured-- oils made into solid fats to add flavor/ prolong shelf life of processed foods
10 SLU125 Nutrition Basics Trans Fats per 2000 calorie dietAre there any benefits associated with fats?
11 SLU125 Nutrition Basics Trans Fats per 2000 calorie dietAre there any benefits associated with fats? Fats insulate your nerve cells, balance your hormones, protect you from cold, keep the skin and arteries supple and also lubricate your joints. Saturated fats (butter, dairy products, meat) are fats which are evenly filled out with hydrogen, and remain solid at room temperature. Essential unsaturated fatty acids cannot be made in the body They must be provided through diet. There are 2 groups--Omega 3 and omega 6. Omega 6 is found in corn oil, sunflower oil, and soybean oil. Omega 3 is present in salmon, trout and tuna.
12 But what are trans fats??? http://vba.sh/1hfJ52iSLU125 Nutrition Basics Trans Fats per 2000 calorie diet
13 How Much Fat Can I Eat? Your Total Daily Calories Recommended Maximum Calories From Fat**** Maximum Grams of Fat* Recommended Maximum Calories From Saturated Fat** Maximum Grams of Saturated Fat*** 2,000 cal 400 to 700 cal 44 to 78 g <135 cal <15 g roughly ½ oz. or 1 TBL SP. *Per recommended 20% to 35% or < of daily calories from fat **Per recommended < than 7% of daily calories from saturated fat ***Saturated fat counts towards total daily calories from fat ****Fat gram = 9 calories Mayo Foundation for Medical Education and Research, 2011 Try to eat good fats such as Omega 3 fatty acids found in salmon, tuna, trout, mackerel, herring, sardines, anchovies, dark green leafy vegetables, walnuts, flaxseeds, and canola, walnut and flaxseed oils.
14 ***Saturated fat counts towards total daily calories from fat How Much Fat Can I Eat? Your Total Daily Calories Recommended Maximum Calories From Fat**** Maximum Grams of Fat* Recommended Maximum Calories From Saturated Fat** Maximum Grams of Saturated Fat*** 2,000 cal 400 to 700 cal 44 to 78 g <135 cal <15 g *Per recommended 20% to 35% or < of daily calories from fat **Per recommended < than 7% of daily calories from saturated fat ***Saturated fat counts towards total daily calories from fat ****Fat gram = 9 calories Mayo Foundation for Medical Education and Research, 2011 ALSO Try to eat good fats such as Omega 6 fatty acids found in corn oil and soybean oil. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
15 My professor will never find out.PED 102 Nutrition My professor will never find out.
16 SLU125 Nutrition Basics OH NO!!
17 SLU125 Nutrition Basics Daily Calories(Insel & Roth) Estimated Daily Calorie Needs Age Sedentary Moderately Active Active Female 14-18 19-30 Male 14-18 1800 2000 2400 3000
18 SLU125 Nutrition Basics Daily Calories(Insel & Roth) Estimated Calorie Needs Sedentary Moderately Active Active Light physical activity per day-to-day life Includes min. moderate daily phys. activity Ex. Walking miles @ 3-4 mph. + column 1 Includes 60 min. moderate daily phys. activity Ex. Walking more than 3 miles @ 3-4 mph.
19 ?? Serving of Pasta ??
20 Portion Distortion http://youtu.be/A6QnCdc6LkY orSLU125 Nutrition Basics Portion Distortion or
21
22 SLU125 Nutrition Basics Serving Sizes / #NOTE: Serving Sizes remain the same regardless of gender, age or activity level. However, # of daily servings vary per gender, age, and activity level.
23 SLU125 Nutrition Basics Daily Fruit4 servings (½ C each) fruit = total 2 C per 2000 calorie diet EX apple, orange ½ C fruit juice ½ C chopped fresh fruit ½ C equivalent to ¼ C dried fruit Serving Size ½ C sliced bananas = 2 golf balls
24 SLU125 Nutrition Basics Daily Vegetables5 servings (½ C each) vegetables = total 2.5 C per 2000 calorie diet EX Dark green = spinach, broccoli, peppers, kale Orange = carrots, sweet potatoes, squash Serving Size ½ C zucchini = 4 oz. Dixie Cup
25 SLU125 Nutrition Basics Daily Grains6 oz. grains ½ or more = whole grain per 2000 calorie diet EX 1 oz. grain = 1 slice bread 1 C cereal flakes ½ C cooked rice or pasta Serving Size 1 C wheat pasta = 1 tennis ball = 8 oz.
26 SLU125 Nutrition Basics Daily Protein Foods5.5 oz. total per 2000 calorie diet EX turkey, chicken, fish 1 oz. = 1 egg 1 oz. equiv. to 1 T peanut butter 1 oz. equiv to ¼ C cooked lentils 1 oz. equivalent to ½ oz. nuts or seeds Serving Size 3 oz. chicken = deck of cards
27 SLU125 Nutrition Basics Daily Dairy3 C total milk / milk products per 2000 calorie diet EX 1 C milk or yogurt 1 C equiv. to ½ C ricotta cheese 1 C equiv. to 1½ oz natural cheese 1 C equiv. to 2 oz processed cheese Serving Size 2 oz. cheese = 8 dice stacked up
28 SLU125 Nutrition Basics Daily Oils6 tsp. total per 2000 calorie diet EX extra virgin olive oil, canola oil Serving Size 1 tsp. = tip of thumb or an ear bud Beats by Dr. Dre
29 SLU125 Nutrition Basics Daily SoFASSoFAS Limit per 2000 calorie diet What are SoFAS? SoFAS= Solid fats and added sugars
30 SLU125 Nutrition Basics Daily SoFASSoFAS Limit per 2000 calorie diet 258 calories; 13%. Eat nutrient-dense foods that are fat-free or low-fat and contain no added sugars. Be wary of high-fructose corn syrup.
31 Food Size Calories SoFAS Size Calories SoFAS Regular soda 1 bottle (20 oz.) 192 Wine 5 oz.. 121 121* Beer (regular) 1 can (12 oz.) 155 155* Beer (light) 104 104* Distilled spirits (80 proof) 1 standard drink (1 ½ fluid oz.) 96 96* French fries 1 medium order 431 185 Onion rings 1 order (8 to 9 rings) 275 160 Choc. chip cookies 2 large 161 109 Chocolate cake 1 slice of 2 layer cake 408 315 Glazed doughnuts 1 medium, 3 ¾" 255 170 Cinnamon sweet roll 1 medium roll 223 137 Beef sausage, pre-cooked 3 oz., cooked 345 172 Pork sausage 2 patties (2 oz.) 204 Regular ground beef, 80% lean 229 64 Fried chicken w skin 3 medium wings 478 382 * Calories from alcohol are not from solid fats or added sugars, but they count against limit for empty calories ― calories from solid fats and added sugars.