Nutrition Education

Sarah Sodemann Emily Feivor

UWGB Senior Dietetic Students

Carbohydrates
Sugars and Starch Main nutrient for bodys energy/function 55% calories should be CHO Too little?
Body doesnt have enough sugars to make ATP (body's energy producer) and takes your bodys proteins

Too much?
Excess CHO are stored if the body cannot use them. (in fat stores, or muscle for later time)

Simple vs Complex
Simple Carbohydrate Fast acting CHO
table sugar, sugars from milk, added sugars in food

Complex Carbohydrate Longer lasting CHO

because of long sugar-chains

Spikes blood sugar

Issue in diabetics

Examples- whole grains, legumes, vegetables

Examples- white breads or pastas, sports drinks, sugared cereals, baked goods

Fat
More concentrated source of energy 25-30% of calories a day from fat Important in the role of health
Helps absorb vitamins, and many fats are beneficial to health

Too much?
Excess fat that the body cannot use/burn is stored as fat

Too little?
Bodys absorption of essential vitamins will be compensated, and eating fat can help your heart!

Types of Fat
Saturated Saturated, Trans fat Primarily comes from animal products: Butter, margarine, dressings, red meats, dairy Harmful because of their chemical make up
Bulky shape which tends to cluster other saturated fats and block blood pathways

Unsaturated
Polyunsaturated, Monounsaturated (Omega 3,6,9) Primarily comes from plant based foods- avacado, fish, nuts, seeds, olive oil, canola oil, flax seeds Contain chains of fats that help lower inflammation by tagging onto cholesterol and protein
Shown to lower health disease and osteoporosis

Protein
Building block of your body
Used as back up if you are not eating enough Repair and build new tissue

0.8g for every kg body weight

Differs with activity level, growth, etc Too much?

Too little?
Body cannot repair itself or replicate cells for normal-daily life

Too much?
Access protein creates KEYTONES, which are caused when you have more protein than CHO. It damages your kidneys when it filters the blood to make urine. Body doesnt know what to do with all of the extra protein, so you excrete it out.

Animal vs Plant Protein

Animal Complete protein (essential proteins)
contains all of the building blocks for proteins for proper function

Sources include any type of meat and eggs,

Plant Incomplete protein (non essential proteins) Plant products with protein such as whole grains, rice, beans, cheese have only partial building blocks for the complete protein
Recommended that you combine proteins to form complete. Ex: Beans and Rice

Vitamins
They are needed for normal function, growth and maintenance of body tissues, Regulate and support chemical reactions in the body Two types
Water and Fat soluble

Vitamins
Water Soluble Easily flushed out of body, and need to be replenished daily Cannot be stored in fat
All other vitamins
Vitamin c, B vitamins

Fat Soluble Although they are stored, it is still recommended that the recommended amount is consumed everydayespecially if you are growing Need fat to be absorbed into the body
stored in liver or fat deposits Vitamin D, K, E, A,

Minerals
Like vitamins, they are very important in the growth of the body, and maintaining health Important minerals for adolescence
Iron, Calcium, Zn (immune system), Magnesium (muscle and nerve function), Folate (make DNA and genetic material), Iodine
Amounts vary with age, lifecycle, gender etc.

Water
Most vital nutrient- cant survive without it
Used to maintain fluid pressure in compartments such as brain and heart

Amount varies between individual

Depends on amount of fruits/veggies, other beverages, and food

Safe average is 8 glasses/day

Calorie
Calories= Energy Calories do not Make you fat!

Calorie Calculation Activity

Harris Benedict Equation Men: 66.47+13.75(wt in kg) + (ht in cm)6.76(age in yr) Women: 655.1+9.56 (wt in kg)+1.85(ht in cm)4.68(age in yr)
*note 1kg=2.2#

Calories continued
CHO 4kcal/g Fat 9kcal/g Protein 4kcal/g

Questions From You

Do you think obesity is more prevalent now, than 10 years ago?
It is an epidemic today, but the awareness has increased within these last couple years Factors increasing obesity rate/prevalence
Busy schedules, convenience foods (packaged/processed) more internet/tv/video games, poverty, lack of transportation

If someone doesnt have a lot of space, equipment or time, what is the best way to exercise?
Resistance training Push ups, sit ups, planks, cardio, wall sits Video workouts (P90x, Insanity) Free weights

Questions From You

What can you do to maintain a healthy lifestyle?
Personal time (yoga, walks, music, meditation/prayer) Physical activity (improves energy, and attitude) Emotional (crying and sweating clean your body of toxins) Social (connect with friends and family, be open, engage in healthy behaviors) Mental (work your brain, puzzles, games)

How much do you have to exercise to stay healthy?

Exercise decreases the risk for many diseases However, people who excessively work out need to increase their nutrient intake rather than consume empty calories to be healthy People who dont work out, arent necessarily unhealthy if they eat well. Could be healthy spiritually, mentally, emotionally, and socially

Mexican vs Indian (Tacos, not people)

Indian Tacos are typically fried, which increases fat content Variety of meat determines protein:fat ratio
Lean meats like turkey, chicken are healthier than beef or pork The more cheese or sour cream you add, the more calories from fat you consume The more vegetables, salsa, spices (not salt), the higher quality the calories

Any Questions??