nutrition westside tech

Orange County Public Schools

Nutrition for Foodservice Professionals 3rd Quarter


Nutrition for Foodservice & Culinary Professionals 5th edition

2


Nutrition Basics Award • Every Student getting a 80% or higher on

the Nutrition final exam will receive an award letter for their above average achievement

• Must score an 80%

Including 9 Categories

1. Intro to Nutrition 2. Using food guides & food labels 3. Carbohydrates 4. Lips, fats and oils 5. Protein 6. Vitamins 7. Water and Minerals 8. Healthy Menu Options 9. Nutrition and Health


QUOTE OF THE DAY What does this quote mean to you?

Give a specific example of not eating less, just eating right.

4

http://screen.yahoo.com/popular/science-teacher-gets-surprising-results-122737570.html


6 A DAY VOCAB 1. Absorption: The passage

of digested nutrients through the walls of the intestines or stomach into the body's cells

2. Acidosis: a dangerous condition in which the blood is too acidic

3. Alternative sweeteners: Sweeteners that contain either no or very few calories

5


6 A DAY VOCAB 1. Anaphylaxis: a rare allergic

reaction that is very serious and can result in death if not treated immediately.

2. Anorexia Nervosa: an eating disorder most prevalent in adolescent females who starve themselves.

3. Atherosclerosis: the plaque buildup along artery walls

6


CHUNKING NUTRITION 1. Intro to Nutrition

2. Using food guides & food labels

3. Carbohydrates

4. Lipids, fats and oils

5. Protein

6. Vitamins

7. Water and Minerals

8. Healthy Menu Options

9. Nutrition and Health

7


Intro to Nutrition Factors Influencing Food Selection

• Flavor

– A combination of all 5 senses

– Eye appeal and Appearance

– “Flavor” is really smell

• Human nose can detect 10,00 scents

– Inside of mouth “tastes” sweet, sour, bitter and salty.

– Umami

– 10,00 taste buds

• Most numerous in children under six

Friday 8


• Other aspects of food

– Food Cost

– Convenience- easier than cooking raw produce

– Familiarity

– Nutritional content of food- Food Labels

• Demographics

– Age, sex, gender, education level, income

• Culture and Religion

– Culture: The behaviors of a certain social group

Friday 9



• Food Industry and the media – Television ads

• Environmental Concern – Global warming

Friday 10



Intro to Nutrition Basic Nutrition Concepts

• Nutrients: Nourishing substances that provide energy and promote growth.

• Nutrition: The science that studies nutrients and other substances in foods and in the body


Intro to Nutrition Basic Nutrition Concepts

• Kilocalories or “calories” – A measurement of energy for

the body

• How many calories do I need?

3 Factors

1. Energy needs while at rest and awake (BMR)

2. Physical activity

3. Energy needed to digest food

BMR (Basal metabolic rate) or “base rate”

1. Men: High

2. Elderly: Low

3. Growth: High

4. Height: High

5. Temperature: High

6. Stress: High

7. Sleep: Low


Introduction to Nutrition Kcalories spent hourly-Excercise

• Slow Bicycling: 240 kcal

• Speed Walking: 440 kcal

• Tennis: 400 kcal

• Running: 1280 kcal

• Skiing: 700 kcal

• Jumping rope: 750 kcal


Introduction to Nutrition

Nutrients-6 Categories • Carbohydrates

• Fats or “Lipids”

• Protein

• Vitamins

• Minerals

• Water

• Vitamins, minerals and water do not provide energy or “calories”

• Energy yielding nutrients

– Carbohydrates- 4 kcal per gram

– Lipids- 9 kcal per gram

– Protein- 9 kcal per gram


Quote of the Day

Friday 15


6 A DAY VOCAB

1. Balanced diet: A diet in which foods are chosen tp provide kcalories, essential nutrients, and fiber in the right proportions

2. Bile: A liver secretion that is stored in the gall bladder and helps digest fat

Friday 16


6 A DAY VOCAB 3. Bolus: A ball of chewed food that travels from the mouth through the esophagus to the stomach

4. Bulimia Nervosa: An eating disorder characterized by overeating then vomiting or “purging”

Friday 17


6 A DAY VOCAB

5. Carcinogen: Cancer causing substance

5. Chyme: A liquid mixture of partially digested food and stomach enzymes

Friday 18



Macronutrients – “Large”

• Proteins

• Carbohydrates

• Fats

Micronutrients – “Small”

• Vitamins

• Minerals



Carbohydrates

• Includes starches, sugars and fibers

• Body’s main source of energy

• Fiber: cannot be broken down and does not provide energy

Lipids

• Fats

• Provide energy and store energy as fat

• Mayo, butter, canola oil, lard, fat in meat, etc

http://www.youtube.com/watch?v=N2diPZOtty0



Protein

• Main structural component of all the body’s cells

• Some fruits contain a small amount of proteins

• Made up of chains called amino acids

• Can be used for energy – The body prefers carbs and

fat

Vitamins

• Non caloric

• Can be destroyed by heat or light or radiation

• Essential to maintain body functions (eyes, brain, nervous system)



Minerals

• Noncaloric

• Indestructible

• Periodic table of the Elements

• Zinc, potassium, magnesium, iron, etc

Water

• Humans can survive only 3 days without water

• 2nd only to oxygen in importance on planet earth.

• 60% of your total weight



Nutrient Density

• Essential nutrient: All nutrients are as they cannot be made in the body in sufficient amounts

• Must obtain nutrients from food

• Nutrient Density: How much nutrient content as compared to the caloric content

• Coke vs Milk

• Chips vs Candy

• Empty Calorie: Foods that deliver very few nutrients along with their calories.

• List some empty calorie foods

• List substitutes for these empty calorie foods

http://www.youtube.com/watch?v=x9UG246e414


Introduction to Nutrition Nutrient Recommendations

• Recommended Dietary Allowance or RDA: The recommended nutrient requirements usually in %

• Estimated Energy Requirement or EER: The recommended amount of calories someone needs to maintain their weight- not lose or gain.

• http://www.uned.es/pea-nutricion-y-dietetica-I/guia/PDF/DRI%20-

%20Estimated%20Energy%20Requirements.pdf

Friday 24

http://www.uned.es/pea-nutricion-y-dietetica-I/guia/PDF/DRI - Estimated Energy Requirements.pdf












Intro to Nutrition What happens when you eat?

• Digestion: The process of breaking down food into useable forms for the body – Nutrients must pass through

walls in organs to be absorbed

– Nutrients are absorbed through blood or lymph

– Lymph is like blood but without red blood cells. Carries nutrients

Friday 25


Introduction to Nutrition What happens when you eat?

GI Tract: A hollow tube running from your mouth to “ending”

1. Mouth

– Saliva breaks down carbs

– 32 teeth grind food

– Epiglottis

2. Esophagus

– Food is moved down through muscular movements called peristalsis

3. Stomach – Holds 4 cups food

– Hydrochloric acid to break down proteins

– Absorbs alcohol

– 1-4 hours to empty

4. Small Intestine – 10-12 ft long

– Most nutrients abosrbed here

– 3 parts

– Villi absorb nutrients

5. Large Intestine or “colon” – 5 feet long

– Absorbs water and minerals

Friday 26


GI Tract

Friday 27



How many calories do I need?

1. Multiply your weight by 10.9 (male) or 9.8 (female)

2. Multiply this number by your activity level number provided

3. This number is the recommended amount of calories that you should have

• Very light activity x 1.3 – Mostly seated or standing all day

• Light Activity x 1.5 – Spend some time moving around

• Moderate Activity x 1.7 – Job requires physical labor or

exercise or you excercise

• Heavy Activity 1.9 – A lot of exercise or manual labor

Friday 28


Intro to Nutrition Quiz

• Match each nutrient to their functions 1. Carbohydrates a. provides energy

2. Lipids b. promotes growth and maintenance

3. Proteins c. serves as a medium for bodily process

4. Vitamins d. the main structure for cells

5. Minerals e. regulates body processes

6. Water

Friday 29


Intro to Nutrition Quiz 7. Which organ passes waste and absorbs water and

minerals?

8. Which nutrient supplies the most calories per gram?

9. T or F: Vitamins are made up of chains called amino acids

10.T or F: Flavor is a combo of all 5 senses

11.T or F: Hydrochloric acid aids in digesting fats

12.What are the two systems that carry absorbed nutrients through the body?

Friday 30


Intro to Nutrition Quiz

13.What part of the GI tract absorbs most of the nutrients?

14.T or F: The enzymes in saliva begin to break down fats

15.Which macronutrient has the least amount of calories?

Friday 31


Video

• Bill Nye- Nutrition Video

Friday 32

http://www.youtube.com/watch?v=au6dYlEVGCg





Quote of the Day

Friday 33


Joke of the Day

Friday 34


Friday 35

http://www.youtube.com/watch?v=wZ2QcMsKn6M


6 A DAY VOCAB

1. Diabetes: a disorder of characterized by high blood sugar and inadequate insulin

2. Dudenum: The first segment of the small intestine, 1 ft long

3. Fortified foods: Foods in which nutrients are added

Friday 36


6 A DAY VOCAB

4. Free Radical: an unstable compound that reacts negatively in the body

5. Glucose: The bodys main source of energy

6. Heartburn: a burning sensation caused by stomach acid in the esophagus

Friday 37


www.mcdonalds.com

Friday 38

http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf


Hot Topic

Organic Foods

• Foods that are made with 100% – 95% organic ingredients can be labeled organic (excluding water and salt)

• “Made with organic ingredients” at least 70% organic ingredients

Friday 39


Food Guide and Food Label

TIPS Be physically active every day

Choose variety

Whole grains

Diets low in fat (saturated and unsaturated) and sodium

Limit intake of sugars

Friday 40

http://www.youtube.com/watch?v=Hg6ru8XatGo


Food Guides and Food Labels • Goals of the Food

Pyramid

– Provide 1300-3000 kcal

– 100% of proteins, vitamins and minerals

– Increase fiber

– Cholesterol- less than 300 mg

– Sodium- less than 2 tsp per day

– Limit total fat and saturated fat

Friday 41


Food Guides and Food Labels Mediterranean Diet Asian Diet

Friday 42


Food Guides and Food Labels Latin American Diet

Friday 43


Food Guide

• www.myplate.gov

Friday 44

Food Guides and Food Labels

http://myplate.gov/


Nutrient Claims

• Claims must be approved by the FDA

• “Good source of calcium” – 10- 19% daily value

• “Healthy” – No more than 20% daily value

of cholesterol and sodium

Friday 45


http://www.youtube.com/watch?v=vjyfNfPAyiw


1. How many grams are in the package? (Net wt)

2. What is the main ingredient of the product?

3. What is the ingredient the product has the least of?

4. What common allergies does the product indicate?

5. How many total units are in the product?

6. How many total calories in the product?

7. How many calories from fat are in the product?

8. What the percentage of total fat? (#7 divided by #6)

9. What website can people visit for this product?

10. List any artificial colors, preservatives or flavors

Friday 46



Quote of the Day

Friday 47


Carbohydrates Joke of the Day

Friday 48


Carbohydrates • http://www.youtube.com/watch?v=C

5wjKg-8vws

• http://www.cbsnews.com/news/processed-carbohydrates-are-addictive-brain-study-suggests/

Friday 49

http://www.youtube.com/watch?v=C5wjKg-8vws





http://www.cbsnews.com/news/processed-carbohydrates-are-addictive-brain-study-suggests/















http://www.atkins.com/Home.aspx


6 A DAY VOCAB 1. Hydrogenation: a

process in which liquid fats are turned into solid fats

2. Hypertension: high blood pressure

3. Lactose: a sugar found in milk and dairy products

Friday 50


6 A DAY VOCAB 4. Lactase: an enzyme

needed to “digest” lactose

5. Lecithin: an emulsifier

6. Megadose: a supplement intake of 10x the RDA of a vitamin or mineral

Friday 51


Carbohydrates

Key facts

Carbohydrates are the major component of most plants

60-90% of plant weight

Animals contain a very small amount of carbohydrates

Plants are able to make their own carbohydrates through….

_ _ _ _ _ _ _ _ _ _ _ _ _ _

Friday 52


Carbohydrates Simple • Also called “sugars

• Include natural and refined sugars

• Converted or “digested” to energy quickly

• Candy, cookies, table sugar, fruits, honey

Complex • Includes: starches and fiber

• Long chains of many sugars

• Harder to digest – lasting energy

• Brown rice, whole wheat bread, whole wheat pasta, etc

Friday 53


Carbohydrates Functions of Carbohydrates

• Fiber: a form of carbohydrate – Helps to promote a healthy GI

tract

– Helps control diabetes

– Reduces the risk of heart disease

• Body’s preferred energy source – Nervous system and red

blood cells rely almost exclusively on a simple carb, glucose.

• Result of 0 carbohydrates – Breakdown of fats and

protein can cause the blood to become acidic called ketosis

– Ketosis can lead to dehydration or death

– 50-100 grams of carbs are needed to prevent ketosis

Friday 54


Carbohydrates

Sugars

• Monosaccharide: single sugars – Glucose

– Fructose

• Disaccharide: double sugar – Lactose

• Ending of –ose means sugar

• Sucrose: table sugar

• Fructose: mainly comes from…

__ __ __ __ __

Friday 55


Carbohydrates

Friday 56


Carbohydrates Sugar or Sweetener Name Sweetness compared to table

Sugar (sucrose)

Lactose 0.2

Glucose 0.7

Sucrose 1.0

High fructose corn syrup 1.2

Fructose 1.3

Aspartame (Equal) 160-220

Saccharin (Sweet n Low) 300

Sucralose (Splenda) 600

Neotame 7,000-13,000 Friday 57


Carbohydrates

Sugars in Food

• Added sugars: sugars not naturally found in food – Can increase weight gain,

dental cavities and blood glucose level

• Fruits – Excellent source of natural

sugar

– Canned fruits contain added sugars

• Sugar Alcohols – Xylitol and Sorbitol

– Found in gums and sugar free

– Occur naturally

– May cause diarrhea

• High Fructose Corn Syrup – Found in most processed

foods

– Cheap sweetener

Friday 58

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=video&cd=3&cad=rja&uact=8&ved=0CEsQtwIwAg&url=http://video.foxnews.com/v/2005507916001/researchers-link-high-fructose-corn-syrup-to-diabetes-rise/&ei=398cU_fAFsnfkgewo4GwBw&usg=AFQjCNFzedO-0nFmniL7uUBR15Z3eoOZbw&bvm=bv.62578216,d.eW0


Carbohydrates Added Sugars and Your Health

• Gluten Allergies

• Sugar Intake: 12 tsp a day recommended – 1- 12oz soft drink per day for

1 year and you will gain 15 lbs

• Diabetes: Added sugars are dangerous as the person does not have insulin to metabolize carbohydrates

• Dental Cavities: added sugars have been proven to increase cavities – Bacteria ferment carbs and

produce acid. Acid destroys teeth

• Obesity: cause has come from rise in empty calories and lack of exercise

Friday 59

http://www.youtube.com/watch?v=dU4l7_Bl4iU

http://www.youtube.com/watch?v=dU4l7_Bl4iU

http://www.doctoroz.com/episode/5-hidden-signs-you-have-gluten-allergy

http://www.youtube.com/watch?v=qL210_mo0fI

http://www.youtube.com/watch?v=qL210_mo0fI


Carbohydrates

Fiber

• Soluble Fiber – Forms into a gel like

substance

• Insoluble Fiber – Structural component of

plants

• Abundant in plants

• Fiber bonds to cholesterol and your body eliminates fiber

• Fiber content in foods – Bran Cereal 9.7 g

– Raspberries 5.5 g

– Pecans 2.8 g

– Applesauce 1.5 g

Friday 60

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=video&cd=1&cad=rja&uact=8&ved=0CEUQtwIwAA&url=http://www.youtube.com/watch?v%3DvpoLIAeZetA&ei=ndIdU4KFBsmfkQfglYDwBw&usg=AFQjCNFHcI68O1Bvl3_2wE7kAP00vkN1Pg&bvm=bv.62578216,d.eW0


Carbohydrates Digestion of Carbohydrates

• Cooking carbohydrates makes them easier to digest

• All sugars are broken down into single sugars

__ __ __ __ saccharides

• Mouth and Small Intestine – Digest carbs

• Excess glucose is stored as glycogen

• Adults should have between 25-38 grams of fiber daily

Friday 61


Carbohydrates

Foods high in Carbohydrates

• Whole Grains: Grains that have the outer bran intact – Excellent source of fiber

– Minimally processed

– Wheat bread, whole wheat pasta

• Grains- rice, wheat, corn, etc – Use whole grains

• Legumes-soybeans, peanuts, etc – Fresh or dried

– Think color

• Pasta-cous cous, macaroi, etc – Buy high quality dried pasta

– Easy to make and versatile

• Fruits- strawberries, raspberries

• Vegetables- brocolli, squash, onion

Friday 62


6 A DAY VOCAB

1. Night Blindness: A condition caused by Vitamin A deficiency

2. Pesco Vegetarians: Vegetarians who eat fish

3. Satiety: a feeling of fullness after eating

Friday 63


6 A DAY VOCAB

4. Rickets: A disease that causes bowed legs and knock knees.

5. Scurvy: a vitamin c deficiency

6. Seltzer: artificially carbonated water

Friday 64


Joke of the Day

Friday 65


Quote of the Day

Friday 66


Protein

• Protein Intro Quiz

Friday 67

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0CCQQFjAA&url=http://www.webmd.com/fitness-exercise/rm-quiz-protein-myths-facts&ei=vj8eU4yxE4yekAeGm4GYBA&usg=AFQjCNFmUa1uVilMjtMTcjGD2D7bxFxh-w


Protein Key Facts

Derived from the Greek word meaning first

16% of body weight is protein

Proteins are the only macro nutrients that provide nitrogen

Friday 68


Protein

Amino Acids

20 Amino Acids – 9 Essential-MUST EAT

– 11 Non essential-MADE IN BODY

Friday 69


Protein

Functions of Protein

• Replaces and Repairs cells – A skin cell only lasts 1 month

– New “skin” in 3 months

• Structure – Found in skin, nails, hair, etc

• Blood clotting

• Antibodies – Bond with foreign matter and

eliminate

• Additional Protein – Infancy

– Pregnancy

– Burns or surgery

Friday 70


Protein Protein Digestion

Must be broken down into Amino Acids

Animal proteins are easier digested than plant protein

Digestion starts in the stomach

Completed in the Small Intestine

Friday 71


Protein Protein in Food • Incomplete Proteins

• Complementary Proteins – Must have a legume and a

grain

– PB & J on bread

– Corn bread and bean chili

• Complete Proteins – Amaranth

– Quinoa

– Meats

– Dairy

Friday 72


Protein Protein and Health • Eating too much protein has

zero benefits

• Extra protein is stored as fat

• Most Americans eat more than their RDA of protein

• 10-35% of calories from Proteins

• Recommended Protein – 0.36 grams of protein per lb.

– 185 x .36 g = ?

Friday 73

http://www.youtube.com/watch?v=4zeNtCW3J_M


Protein Dairy • Milk is pasteurized and

homogenized – Good source of:

– Carbs

– Riboflavin

– Vitamins A & D (fortified)

• Buttermilk – Thick tart “milk”

• Cheese

– Very High in Fat • Cheddar

• Cream cheese

• Muenster

– High Fat • Blue Cheese

• Parmesan

• Provolone

– Medium Fat

• Ricotta

• American cheese

– Lowfat

• Cottage Cheese Friday 74

http://www.youtube.com/watch?v=JQLMrxM9m4k

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=5&cad=rja&uact=8&ved=0CEEQFjAE&url=http://www.discovery.com/tv-shows/curiosity/topics/cheese-quiz.htm&ei=iuMeU82sGtGPkAeEs4HgBQ&usg=AFQjCNEO6HqNBOk6x1C_5owQ1uJNEoZBlA


Protein

Dairy

• Cream – Skim Milk 86 kcal / .5 g fat

– 2% Milk 121 Kcal / 5 g fat

– Whole Milk 150 Kcal / 8 g fat

– Heavy Cream 832 kcal / 48 g fat

– Light Whip Cream 704 kcal/40g fat

– Can keep for up to 6 weeks unopened

– Use light cream as a sub for heavy cream

• Yogurt – Cultured with bacteria-good

for digestive health

– Substitute yogurt for mayo or sour cream

– Use low heat

– Acidopholus

– Lactobacillus

– Streptococcus

Friday 75


Protein

Tips

“Whipped Cream” 1. Remove liquid from yogurt

with cheesecloth

2. Fold in whipped egg whites

3. Add honey for flavor

In baking sub two whole eggs with 1 whole egg and 2 egg whites Replace 1 whole egg with 2

egg white

Non fat Omelet 1. Whip egg whites

2. Add white wine

3. Add ground mustard and chives

4. Finish with veggies

Friday 76


6 A DAY VOCAB 1. Seasonings: substances

used to bring out a flavor already present

1. Thyroid gland: a gland metabolism, located around the throat

1. Trans fat: similar to saturated fats in the body

Friday 77


6 A DAY VOCAB 4. Type 1 Diabetes: a

disorder seen in mostly children that make no insulin. No insulin

5. Type 2 Diabetes: a disorder seen mostly in overweight adults. Make insulin

6. Vegans: people relying EXCLUSIVELY on plant foods

Friday 78


Lipids

Friday 79

http://www.fitnessmagazine.com/videos/m/32071992/how-to-shop-for-healthy-oils-and-fats.htm

FATS QUIZ
















http://www.webmd.com/diet/rm-quiz-fats


Lipids Key Facts

Lipid is the correct term for “fats”

Most fats are close to 100 calories per oz

Fat is solid at room temp Mostly saturated-BAD

Oil is liquid at room temp Mostly unsaturated-GOOD

15-25% of your weight

Friday 80


Lipids Learning Goal

The student will be able to understand the functions of lipids (fats and oils) in food preparation including:

saturated and unsaturated fat, added fats, natural fats and trans fats.

Tracking Scale

4 – I can teach lipids

3 – I understand lipids

2 – I should go back and read my notes on lipids

1 – I don’t understand lipids

Friday 81


Lipids Functions of Lipids

• Fat is stored in fat cells (adipose cells) and can expand to 20x their size

• Lipids include cholesterol

• Lipids are used for insulation and to cushion organs

• Fat Soluble Vitamins – A, D, E, and K or

A D E K

• Fats increase flavor and crispness (fried foods)

• Fatty foods make you feel fuller longer

Friday 82


Lipids

Saturated

• Solid at room temp

• Include animal fats and hydrogenated fats

• Mostly found in animals and animal products

• Have been shown to lead to high cholesterol & heart disease

Unsaturated

• Liquid at room temp

• Include nut, and seed oils Mostly found in plants but can be found in some seafood

• Have been shown to improve overall health

Friday 83

http://www.youtube.com/watch?v=Bz4m_PDS3dE


Lipids

Lipids in Food

• Breads and Grains – Low in fat

– Exception of cakes, pies and cookies

• Fruits and Vegetables – Practically fat free

– Exception of fried vegetables & avocados and coconuts

• Dairy – High in fat

– Choose low fat varieties

• Skim milk

• Non fat yogurt

Friday 84


Lipids Trans Fats

• Occur naturally in very low levels

• Most of what we eat is from hydrogenation – Mimics saturated fats-

bad

Common Lipids and Fat Content

Name Saturated Fat Unsaturated Fat

Coconut Oil 85% 15%

Butter 65% 35%

Chicken Fat 30% 70%

Margarine 18% 82%

Olive Oil 10% 90%

Corn Oil 8% 92%

Sunflower Oil 7% 93%

Canola Oil 6% 94%

Friday 85

http://www.doctoroz.com/blog/uhc-smart-patient/whats-wrong-trans-fats

http://www.doctoroz.com/blog/uhc-smart-patient/whats-wrong-trans-fats


Lipids Cholesterol

• Only found in foods of animal origin and animal by products

• Never found in plants

• Made in the liver and bodys cells

• LDL-Bad Cholesterol – Deposits cholesterol on artery walls

• HDL-Good Cholesterol

– “Healthy”

– Carries cholesterol to liver for disposal

Friday 86

http://www.youtube.com/watch?v=waJf0b1tkCM




Lipids

Lipids and your Health

• Less than 300 mg of cholesterol daily – 1 egg = 213 mg cholesterol

• 30% of total calories from fat – 10% of calories from

saturated fat

• In 1999 725,000 died of heart disease – Attributed to high cholesterol

• Cancer – 2nd leading cause of death

• Heredity – Genes dictate how much

cholesterol your body makes

• Age and Gender – Cholesterol rises as you get

older

Friday 87


Water, Vitamins & Minerals


Vitamins

• Certain vitamins and minerals are needed for the body to function.

– 13 vitamins

– 22 minerals

• Two types of vitamins

– Water-soluble

– Fat-soluble


Fat-Soluble vitamins

• Vitamin A, D, E and K

• Excess is stored in the liver and in body fat

– It is possible to build up to a toxic level


Vitamin A (Retinol) Beta-carotene is converted into vitamin A

Vitamin A: ◦ Promotes good vision

◦ Promotes healthy skin

◦ Helps with growth and maintenance of bones, teeth, and cell structure

RDA: 900 micrograms for males; 700 micrograms for females ( 1 carrot 450 micrograms)


Too much vitamin A

• May turn your skin orange

• May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain.

• Toxicity:

– May cause severe liver or brain damage

– Birth defects


Too little vitamin A

• May cause night blindness

• Lowered immune system


Foods rich in vitamin A

• Foods

– Only animal products • Liver

• Eggs

• Milk, butter and cheese

• Carotenoids

– Orange/Yellow fruits and vegetables • Cantaloupes, carrots,

sweet potatoes, winter squash

– Leafy green vegetables • Spinach, broccoli


Vitamin D – “The Sunshine Vitamin”

• Essential for building and maintaining bones and teeth

• Responsible for absorption and utilization of calcium

• Other health benefits:

– May boost immune system

– May also help decrease certain cancers

• RDA: 5 micrograms until age 50 • 10 micrograms / day until 70; 15 mcg 70+


Too little vitamin D

• Vitamin D deficiency has been in the news a lot lately.

• Deficiency may occur from:

– Inadequate diet

• Vegetarianism, lactose intolerance, milk allergy

– Body unable to absorb needed vitamin D

– Limited exposure to sunlight


Vitamin D Deficiency

• May lead to osteomalacia and/or osteoporosis


Getting vitamin D

• Sun exposure for 10 minutes a day

• Foods:

– Fortified milk

– Tuna

– Salmon

– May need a supplement

• Check with doctor first though


Vitamin E

• Important to red blood cells, muscles and other tissues

• Deficiency is rare

• Toxicity is rare

– But Vitamin E acts as a blood thinner

• Foods:

– Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.


Vitamin K

• Important for blood clotting

– Also has a role for bone health

• Mostly made in the intestines

• Foods:

– Turnip greens, cauliflower, spinach, liver, broccoli, kale and cabbage


Water-Soluble Vitamins Vitamins Bs and C

Eight B vitamins: ◦ Thiamin (B-1)

◦ Riboflavin (B-2)

◦ Niacin (B-3)

◦ Pyridoxine (B-4)

◦ Cobalamin (B-12)

◦ Folic acid

◦ Pantothenic acid

◦ Biotin


Thiamin or B-1

• Helps to convert carbohydrates to energy

• Deficiency:

– Fatigue, nausea, depression, nerve damage

• Foods:

– Pork, beef, liver, peas, seeds, legumes, whole-grain products, and oatmeal


Riboflavin or B-2

• Key to metabolism and red blood cells

• Deficiency:

– Dry, scaly skin

• Foods:

– Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs


Niacin or B-3

• Also involved with energy production

• Also helps with skin, nerves and digestive system

• Deficiency:

– Rare but causes: diarrhea, dermatitis, dementia and death

• Foods:

– Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods


Pyridoxine or B-6

• Involved in chemical reactions of proteins and amino acids

• Deficiency:

– Skin changes, dementia, nervous system disorders and anemia

• Foods:

– Lean meats, fish, legumes, green leafy vegetables, raisins, corn, bananas, mangos


Cobalamin or B-12

• Helps with nervous system, red blood cells and DNA synthesis

• Deficiency:

– Nervous system disorders and pernicious anemia

• Foods:

– Only found in animal products

• Meat, fish, poultry, eggs, milk products and clams


Folic acid (Folacin, Folate)

• Key role in red blood cell formation and cell division

• Deficiency:

– Anemia, digestive disorders

• Foods:

– Leafy, dark green vegetables

– Also found in liver, beans, peas, asparagus, oranges, avocados


Pantothenic Acid and Biotin

• Help with metabolism and formation of some hormones

• Deficiencies are rare

• Foods:

– Almost any food, plant-based or animal-based


Vitamin C Important to bone health, blood vessel health,

cell structure and absorption of iron

Deficiency: ◦ Rare

Too much vitamin C

Foods: ◦ Melons, berries, tomatoes, potatoes, broccoli,

fortified juices, kiwi, mangos, yellow peppers and citrus fruits


Minerals

• 22 minerals are needed by the body

• Two categories:

– Major

• Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur

– Trace

• Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt


Sodium

• What does sodium do for you?

– Helps maintain fluid balance

– Helps transmit nerve impulses

– Influences contraction and relaxation of muscles


Sodium & Health

• Too much sodium

– Causes high blood pressure

– May lead to fluid retention

Orange County Public Schools Sodium Savvy

• The human body requires about 500 mg of

sodium per day, while the average American usually ingests between 2,300-6,900 mg each day.

• It is recommended to stay in a range of 1,500 to 2,400 mg / day.


Where are you getting sodium?

www.mayoclinic.com


Sodium & Food

• On food labels:

– Monosodium glutamate (MSG)

– Baking soda

– Baking powder

– Disodium phosphate

– Sodium alginate

– Sodium nitrate or nitrite


Reducing sodium in your diet

• Eat more fresh foods

• Eat less processed foods

• Look for low-sodium products

• Limit the salt you add to foods

• Experiment with other seasonings

• Use salt substitutes with caution


Calcium

• The most abundant mineral in your body

– 99% is stored in the bones

• Known for bone health

• How much do you need?

– Males 19-50 years old: 1,000 mg / day

– Females 19-50 years old: 1,000 mg / day


Calcium & Foods

• Dairy products, fortified juices, sardines

Food Calcium

Yogurt, plain (low-fat) Yogurt, flavored (low-fat)

1 cup - 415 mg 1 cup – 345 mg

Milk, skim Milk, 1-2%

1 cup – 302 mg 1 cup – 300 mg

Ice cream ½ cup – 88 mg

Broccoli, cooked ½ cup – 68 mg

Salmon, canned 3 oz – 165 mg

Fortified orange juice 8 oz – 300 mg


Iron

• Iron deficiency is the most widespread vitamin or mineral deficiency in the world.

– 70% of your body’s iron is in your hemoglobin

– Too little iron = too little oxygen


Iron & Foods

• Heme iron:

– Found in animal products

• Red meats, liver, poultry and eggs

• Non-heme iron:

– Found in plant products

• Beans, nuts, seeds, dried fruits, fortified breads and cereals


Iron supplements

Check with your doctor first.

High risk groups:

◦ Strict vegetarians

◦ Those who do not eat a balanced diet

◦ Those who are over 60

◦ Smokers and those who regularly drink alcohol

◦ Chronic dieters

◦ Those who suffer from food allergies, intolerances


Water

• Essential for life

– It is possible to live without food than without water.

• Water makes up about 45-75% of your body weight


Why is water important?

• Aids with transport

• Mechanical functions

• Helps to break substances down

• Helps to maintain body temperature/pH


How much water do you need?

• Adequate intake:

– For men: 125 oz / day

– For women: 91 oz / day

– Ideally 80% of water should coming from drinking fluids.

• 20% of water intake should come from food


“We are what we repeatedly do.” — Aristotle


140 calories

3-inch diameter

Calorie Difference: 210 calories

350 calories

6-inch diameter

20 Years Ago Today

BAGEL


Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories


Calorie Difference: 165 Calories

250 Calories

20 ounces

85 Calories

6.5 ounces

20 Years Ago Today

SODA


What is Physical Activity?


Physical Activity Reduces the risk of

• Dying from heart disease or stroke

• Developing high blood pressure, cholesterol & diabetes

• Developing obesity

• Developing osteoporosis – exercise builds strong bones & muscles

• Helps people achieve and maintain a healthy weight

• Reduces feelings of stress, anxiety & depression

• Builds and maintains healthy bones, muscles & joints

• Boosts energy level

• Improves quality of sleep

Benefits of Physical Activity


• 64% of adults are overweight in the U.S.

• Approximately 30% of adults are obese.

• 17 % of children ages 6-18 are overweight.

• Obesity is the second leading cause of unnecessary deaths.

• Consumers spend $33 billion a year on the diet industry.

• Every year, about 8 million Americans sign up for weight loss programs that offer a quick fix.

National Trends


Finding a Balance

Calories in Food > Calories Used = Weight Gain

Calories in Food < Calories Used = Weight Loss

Calories in Food = Calories Used = Weight Control


How Much Exercise Do I Need?

• U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:

• Minimum of 30 minutes

• Moderate-intense physical activity

• Most days of the week.


What is Physical Fitness?

Good health or physical condition, especially as the result of exercise and proper nutrition.


Components of Fitness? 4 Components of Fitness:

– Aerobic

– Muscular

– Flexibility

– Body Composition


Aerobic Fitness

Defined – The body’s ability to take in and use oxygen

to produce energy. Aerobic activities make you breathe

hard & they increase your heart rate.

Some of these activities include:

- Jogging

- Walking

- Cross-country skiing

- Bicycling


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Moderate physical activities • Walking briskly (about 3½ mph)

• Hiking

• Gardening/yard work

• Dancing

• Golf (walking and carrying clubs)

• Bicycling (less than 10 mph)

• Weight training (general light workout)


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Vigorous physical activities • Running/jogging (5 mph)

• Bicycling (more than 10 mph)

• Swimming (freestyle laps)

• Aerobics

• Walking very fast (4½ mph)

• Heavy yard work, such as chopping wood

• Weight lifting (vigorous effort)

• Basketball (competitive)


Muscular Fitness

Defined – The strength and endurance of your muscles.

Benefits:

• Improve performance

• Injury prevention

• Improves body composition

• Improves self image

Some activities include:

- Weight Lifting

- Push-Ups

http://www.muschealth.com/bin/r/t/womanwithweights.jpg

http://www.muschealth.com/bin/r/t/womanwithweights.jpg


Flexibility

Defined – The ability to bend joints and stretch muscles through a full range of motion.

Some activities include:

- Stretching (Sit & Reach)

- Warm-up & Cool-down


Body Composition

Defined – The amount of fat tissue relative to other tissue in your body.

- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.


Exercise Your Body & Mind

Yoga, Pilates, Tai Chi

• Reduce Stress

• Increase strength

• Increase Flexibility

• Increase Energy


Measuring Physical Activity Intensity – Target Heart Rate

Maximum Heart Rate (MHR)

220 – AGE = MHR

Target Heart Rate

MHR X .60 = Minimum Heart Rate

MHR X .80 = Maximum Heart Rate


Target Heart Rate

Are you training at the right pace?

220-____ = _____ (MHR) _____x .60 = ______(low) ____ x .80 = ______ (high)

My range is _____ – ______ (60-80%)

Training Zones:

Warm-up Zone: 50-60%

Fat Burning Zone: 60-70%

Aerobic Zone: 70-80%

Red Line Zone: 90-100%


Criteria for a Healthy Meal • 800 kcalories or less

• 35% or fewer kcal from fat

– Emphasize monounsaturated, polyunsaturated oils

– 10% or less of total kcal from saturated & trans fats

– 100 mg or less of cholesterol

• 45-65% kcal from carbohydrates

– 10 gram or more from fiber

– 10% or fewer kcal from added sugars

• 15-25% kcal from protein

• 1200 mg or less of sodium

– About 1 teaspoon of salt


Develop Healthy Menu Items

• Use existing menu items

• Modify existing items to make them more nutritious

• Create new selections


Planning Considerations • Is the menu item tasty?

• Can each menu item be prepared properly by the cooking staff?

• Does the menu item blend with/complement the menu?

• Does the menu item meet the food habits/preferences of the guests?

• Is there a balance of color?

• Is there a balance of texture?

• Is there a balance of shape?

• Are flavors varied?

• Are the food combinations acceptable?

• Are cooking methods varied?


To Modify A Recipe

1. Change/add healthy preparation techniques

2. Change/add healthy cooking techniques

3. Change an ingredient by

Reducing it

Eliminating it

Replacing it

4. Add a new ingredient


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Vary Your Veggies • Buy fresh veggies in season.

• Use more fresh or frozen, less canned (except low sodium).

• Have cut veggies available for snacks.

• Have salad with dinner every night.

• Add veggies to casseroles, pasta sauce, quick breads, etc.

• Choose dark salad greens over iceberg.


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Focus on Fruits

• Use fruits in salads, side dishes,main dishes, desserts, and for snacks.

• Keep fresh and dried fruit handy for snacks.

• Cut up fruit on cereal, pancakes, and waffles.

• Include canned and frozen fruits.

• Buy in season.

• Try unusual fruits.

• Choose fruit more often than juice.


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Get Your Calcium Rich Foods

• Focus on fat-free or low-fat milk.

• Drink fat-free or low-fat milk with meals and snacks.

• Choose low-fat cheeses.

• Use milk to make hot cereals.

• Have low-fat yogurt as a snack.

• Use lactose-free products if needed.


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Go Lean With Protein

• Select leanest cuts of meat.

• Trim all fat and remove skin from poultry.

• Prepare with no added fat.

• Choose lean luncheon meats.

• Eat beans as main dishes.


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Oils: Tips for Healthy Choices

• Use vegetable oils rather than solid fats.

• Substitute nuts for meat or cheese as snack or in a meal sometimes.

• Use Nutrition Facts to select foods low in saturated fat, trans fat and cholesterol.

• Select foods prepared with little or no fat.

• Select lean or low-fat foods most often.

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