NUTRITION 101: DESIGNING A HEALTHFUL DIET
NUTRITION 101 UNIVERSITY OF ILLINOIS AT CHICAGO STUDENT WELLNESS CENTER, 2012-2013
• Presentation compiled and designed by Ashley L. Arnold, MBA, MPH Candidate
WHAT IS HEALTHY?• Basic Nutrition• Basic Physical Activity
WHAT ARE HEALTHY FOODS?
NUTRITION AND DAILY LIFE Q: What happens when we go
too long with out eating? A: Fatigue, irritability, shakiness Why: Red blood cells, brain and
nervous system rely on glucose (even during rest).
WHAT IS A BALANCED DIET?
ENERGY BALANCE The same amount of energy IN
and energy OUT over time = weight stays the same (energy balance)
More energy IN than OUT over time = weight gain
Less energy IN than OUT over time = weight loss
Energy Calories
ENERGY BALANCE To calculate caloric intake:
Your weight x 15
ENERGY BALANCE If you are overweight or obese,
reduce daily caloric intake by 500 for a weight loss goal of 1 lb per week or 150 for a weight loss goal of 1 lb per month.
Increase physical activity = burn 500 more calories
Decrease caloric intake from food = eat 500 fewer calories
National Heart Lung and Blood Institute provides further information
ENERGY BALANCE If you are underweight, increase
caloric intake by 500. Increase caloric intake from
food. Evaluate your physical activity
level and consider a reduction.
EAT THIS, NOT THAT CHOOSE OFTEN: Fruits (about 60 calories per serving) Low-starch vegetables (about 25 calories
per serving) Very lean protein (about 35 calories per
serving) Lean protein (about 55 calories per
serving) Dairy products (about 90 calories per
serving) Reduced-calorie fats (about 25 calories per
serving)
EAT THIS, NOT THAT CHOOSE WITH CAUTION (WATCH
THOSE PORTIONS): High-starch vegetables (about
80 calories per serving) Pasta/rice, cooked (about 80
calories per serving) Breads/cereals/crackers (about
80 calories per serving)
BALANCED PLATE Daily Intake Guidelines:
Carbohydrates – 130g or 45-65% of total daily energy intakeAdded sugars – 25% or less
Protein – 0.8-1.7 kg per lb. of body weight or 10-35% of total daily energy intake
Fats – 71-100g or 20-25% of total daily intake
HEALTHY TIPPrimary energy sources are carbohydrates and fat
PORTION CONTROL
PORTION CONTROL It’s in the hand 1 cup = fist
Best for beverages, cereal, casseroles, soups, fresh fruit, and salads
½ cup = cupped hand Best for pasta, rice, beans, potatoes, cooked
vegetables, pudding and ice cream 3 ounces = palm
Best for beef, pork, poultry and fish 1 tablespoon = thumb
Best for salad dressing, peanut butter, sour cream and cream cheese
1 teaspoon = thumb tip Best for butter, margarine, mayonnaise and oil
MINI LESSON ON NUTRITION
CARBOHYDRATES DESCRIPTION:
Simple & Complex CarbohydratesRefers to molecules of sugar present
BENEFIT: Consuming carbohydrates that are high in fiber and other nutrients reduces risk for chronic diseases; obesity, heart disease, diabetes
GOOD SOURCES: fiber rich fruits, vegetables, whole grains
CARBOHYDRATES: FUNCTIONS IN THE BODY ENERGY – the body relies primarily on
carbohydrates and fat for energy EXERCISE – light HYDRATION – when body burns alternate
energy, including stored fats, it dehydrates the body If prolonged, acid increases in blood – damages
body tissue and can cause coma or death CELL FUNCTIONS – similar to process
above, when body turns to alternate energy sources, it takes away from essential cell functioning
FIBER Helps digestion Contributes to prevention of digestive
and other chronic diseases; heart disease, type 2 diabetes
May enhance weight loss Daily recommendation:
25+ grams for women38+ grams for men
GOOD SOURCES: whole grains, legumes, leafy greens, fresh or frozen fruits
PROTEINS DESCRIPTION – large, complex molecules
found in the cells of living things BENEFIT –
Primary responsibility is to recycle amino acidsCritical components of all the tissues of the
human body, including bones, blood, and skinFunction in metabolism, immunity, fluid
balance, and nutrient transportCan provide energy in certain circumstances
GOOD SOURCES – nuts & seeds, legumes, certain vegetables; spinach, broccoli, soy beans
PROTEINS: FUNCTIONS IN THE BODY CELL GROWTH & MAINTENANCE ACT AS ENZYMES & HORMONES – speed up
chemical reactions, chemical messages (hormones)
FLUID MAINTENANCE & ELECTROLYTE BALANCE – proteins attract fluids
ACID-BASE BALANCE/MAINTENANCE STRONG IMMUNE SYSTEM – antibodies
(special proteins) ENERGY – we need to consume enough
protein to perform required work with out using up the protein that already play an active role in our bodies
FATS DESCRIPTION – a form of a lipid, insoluble in
water Triglyceride (most common in our food) – includes
“fatty acids” Saturated fatty acid (more hydrogen bonds) Monounsaturated fatty acid – liquid at room
temperature, but not always; olive oil, cashew nuts
Polyunsaturated fatty acid – usually liquid at room temperature also; canola, safflower and corn oil
Essential fatty acids (such as omega’s) – essential for body functioning, but the body cannot make them, therefore, consumption of essential fatty acids is important
FATS (CONTINUED) BENEFIT – provide energy
Twice as much energy per gram as a carbohydrate or protein
Major source of energy while body is at rest GOOD SOURCES – flax seed or flax seed oil,
salmon or other fish, walnuts, avocado OTHER INFORMATION –
Oils generally placed in this category (liquid lipids).
Animal fat – 40-60% of energy from saturated fat
Plant foods – 80-90% of energy from monounsaturated and polyunsaturated fats
FAT: FUNCTIONS IN THE BODY PROVIDE ENERGY AT REST - 30-70% of the energy
used at rest by the muscles and organs comes from fat sources.
FUEL PHYSICAL ACTIVITY – one of the best ways to lose fat is to exercise
BODY FAT STORES Energy at later use – rest, exercise or during low energy
intake Protection of major organs
ENABLE THE TRANSPORT OF FAT SOLUBLE VITAMINS – essential for many metabolic functions
HELP MAINTAIN CELL FUNCTION – maintain cell membrane integrity, regulate substances that transport in and out of the cell(s) or that bind to them
HELP US FEEL FULL
NUTRITION AND PHYSICAL ACTIVITY
NUTRITION AND PHYSICAL ACTIVITY KEY TERMS:
Physical activity - any movement produced by muscles that increases energy expenditure. Exercise is a sub-category of physical activity that
refers to purposeful, planned and structured physical activity.
***Physical fitness – interaction between nutrition and physical activity.
BENEFITS: Reduces risk for heart disease, stroke, and
high blood pressure Reduces risk for obesity, type 2 diabetes,
osteoporosis, colon cancer
NUTRITION AND PHYSICAL ACTIVITY BMI: Primary indicator of weight status To calculate:
Take your weight (in pounds) and multiply it by 703
Take your height (in inches) and square itDivide #1 by #2: Weight x 703/ height x
height
NUTRITION AND PHYSICAL ACTIVITY
BMI Classification
Below 18.5 Underweight
18.5 – 24.9 Healthy
25.0 – 29.9 Overweight
30.0 – 34.9 Moderate Obesity (class I)
35.0 – 39.9 Moderate Obesity (class II)
40 or above Severe Obesity
EXERCISE: CARBOHYDRATES & FAT
Moderate Exercise, such as riding a bike non-competi-
tively Carbohy-drates 45%
Fat 55%
Light Exercise, such as walkingCarbohy-
drates 12.5%
Fat 87.5%
Intense Activity, such as swimming
Carbohy-drates 67%
Fat 33%
PHYSICAL ACTIVITY TIPS 10 km race (32-40 min) – 40% fat, 60%
carbohydrates Marathon (2.5-3 hours) – 20% fat, 75%
carbohydrates, 5% other Day-long hike (5.5-7 hours) – 65% fat,
35% carbohydrates 1 MILE = 100 CALORIES
REFERENCE LIST:
Better Homes and Gardens Network Site by Meredith Corporation. (2009). Heart Healthy Living. Retrieved on August 13, 2012 from http://www.hearthealthyonline.com/fitness/weight-loss/hand-guide-portion-control_ss7.html.
Eat Right: Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics (formerly American Dietetic Association). (2011). Retrieved from http://www.eatright.org/nutritiontipsheets/.
Fernstrom, M.H. (2005). Runner’s World: The Runner’s Diet. United States of America: Rodale, Inc (registered trademark for Runner’s World), 49-73.
Thompson, J. & Manore, M. (2012). Nutrition An Applied Approach, 3rd edition. San Francisco, CA: Pearson Benjamin Cummings, 106-215, 410-441.
National Institutes of Health and U.S. Department of Health and Human Services’ National Heart Lung and Blood Institute. (n.d.). Aim for a Healthy Weight. Retrieved on August 10, 2012 from http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/index.htm.
Nutrimorphosis. (2012). Portion Control Tips & Tricks. Retrieved from http://nutrimorphosis.com/tag/portion-control/.
U.S. Department of Agriculture. Choosemyplate.gov. (2012). Retrieved from http://www.choosemyplate.gov/.
RESOURCES:
American Diabetes Association – www.diabetes.orgAmerican Dietetic Association – www.eatright.org or www.webdieticians.orgCenters for Disease Control and Prevention – www.cdc.govHeart Association – www.americanheart.orgInternational Food Information Council Foundation (IFIC) – www.ific.org Journal of American Dietetic Association – www.adajournal.orgNational Institute of Diabetes and Digestion and Kidney Disease (NIDDK) – www.niddk.nih.gov National Heart Lung and Blood Institute - http://www.nhlbi.nih.gov/U.S. Department of Health and Human Service’s Healthy People 2020 – www.healthypeople.govFood logging - www.choosemyplate.gov/SuperTracker/default.aspx, www.livestrong.com/thedailtyplate, or www.fitday.com
