ESS Nutrition

Food labels

1990 Nutrition Labeling ad Education Act (NLEA) required "all packaged foods to bear nutrition labeling and all health claims were to be consistent with terms from the Secretary of Health" People who consult nutrition labels consumed fewer calories and less total fat, cholesterol and added sugars than nonlabel users.

recommended consumption of cholesterol, sugar, and sodium in daily diet

2400 mg: sodium 300 mg: cholesterol 10% sugar: daily calories

Percentages

55%-carb 15% protein 30%- fat 180%-total of all three

Carbohydrates

A class of nutrients containing sugars and starches and supplying most of the energy for daily living Simple: Deliver energy in quickly useable forms Common in whole, unprocessed foods Blood glucose (15-30 min) Complex: Deliver "timed-release" energy Found in grains, cereals, fruits, vegetables, and root plants

Calories

A gram of carbohydrate or protein provides 4 calories of energy. A gram of fat provides 9 calories. A gram of alcohol provides 7 calories , but is not an essential nutrient.

Protein

An important component of muscle, bone, blood cell membranes and hormones. Protein provides energy at 4 calories per gram. About 15% of your calories should come from protein.

Fiber

Dietary fiber are indigestible carbohydrates that are intact in plant sources Fiber passes through the intestinal tract and provides bulk for feces, assisting with bowel elimination Sources of Dietary Fiber All plant food contain fiber, however, fruits, legumes, and oats contain higher amounts RDA for Fiber 38 grams for adult men 25 grams for adult women

Fats

Essential in Small Amounts also known as lipids, supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods Recommended intake 30% of total calories 20% Mono and Poly 10% Saturated fat

Water after exercise

If the exercise that lasts 60 minutes, water is all you really have to replace If the exercise is greater than 60 minutes, you need electrolytes in addition to water (gatorade, sodium potassium)

Functions of fiber in the body

Indigestible carbohydrates that speed the passage of partially digested food through the digestive tract Helps control appetite and body weight by creating a feeling of fullness without adding calories

Types of amino acids

Nonessential (11) - can be made by body Essential (9) - must be obtained from diet Complete proteins contain all of the essential amino acids

How does protein affect the body?

Protein doesn't convert the calories into glucose. Your body wants to build and replace every cell in your body (very conservative in using energy)

6 classifications of nutrients

Proteins Carbohydrates Fats Vitamins Minerals Water

Types of fats

Saturated: heart disease, stroke, (10%) hypertension Unsaturated: healthy fats (20%) Monounsaturated Polyunsaturated

Soy

Soy is a complete protein derived from plants. lowers risk in breast cancer may be due to the isoflavones in soy which help regulate certain hormones such as estrogen and preogesterone.

functions of carbohydrates in the body

The primary function of dietary carbohydrate is to supply energy to body cells. 4 calories/gram There are two main types: Simple (one or two sugar units/molecule) Complex (more than two sugar units/molecule) Recommended levels: 55% of your calories should come from carbohydrates Carbohydrates are broken down into glucose, its simplest form

How many calories should I be eating?

This depends on your Weight Activity level Age Gender Genetics - also plays a role

Facts about water

Water is used in digestion and absorption in food and is the medium for most chemical reactions that take place in the body The recommended amounts needed are: Women need to drink about 9 cups of fluid per day Men need to drink about 13 cups of fluid per day Since water is lost everyday through urine, feces, sweat, and evaporation, consuming adequate amounts are needed daily Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions Comprises about 60% of body weight Body needs hydrogens and oxygens for certain chemical reactions

Refined Carbohydrates vs. Whole Grains

Whole grains have higher nutritional values compared to refined carbohydrates in the following: fiber, vitamins, minerals, and other beneficial compounds Whole grains (unrefined carbs) take longer to chew and digest, resulting in: making people feel full sooner entering the bloodstream more slowly reducing the possibility of overeating slower rise of blood sugar

Glycemic Index

a measure of how the ingestion of a particular food affects blood glucose levels Foods with a high glycemic index cause quick and dramatic rise in blood sugar levels Diets rich in high glycemic index foods are linked to increased risk of diabetes and heart disease, as well as increasing caloric intake High fiber foods and unrefined carbohydrates tend to have a lower glycemic index 100 white sugar/white bread.....15 min high blood sugar The fiber in the food decreases the glycemic index

Trans Fatty Acids

an unsaturated fatty acid produced during the process of hydrogenation In large amounts, trans fats can lower HDL (good cholesterol) levels, increase LDL and promote the risk of heart disease For heart health, it is important to limit your consumption of both saturated and trans fats by examining ingredients in food products

Soluble fiber

attaches to water molecules and helps lower blood cholesterol and the risk of cardiovascular disease.

Types of Protein

complete: any animal/dairy is a completed protein -has all 20 amino acids Incomplete: Vegetable (incomplete) beans, nuts, legumes, grains

hydrogenation

is a process which hydrogen is added to unsaturated fats, turning liquid fats into solids Many prepared foods use this process

Insoluble fiber

speeds the passage of foods and reduces some bacterial enzymes.

Essential nutrients

substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs The energy nutrients are carbohydrates, fats and proteins which supply the body with calories. A calorie is a measure of food energy.

Gluten

the elastic protein in wheat, rye and barley. the glue that holds together baked goods and pasta.