Nutrition

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Nutrition

• Chapter 8

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• As Americans we love to get our moneys worth!

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The Big Texan Steak RanchAmarillo, TX

• Almost 42,000 people from around the world have
  traveled to Amarillo and attempted to eat the
  specially cut 72-oz. top sirloin steak, a baked
  potato, salad, dinner roll and shrimp cocktail. 
  About 8,000 have succeeded in completing the feat
  and joining the ranks of Big Texan champions.
• Last year higher market prices for cattle pushed
  the price to 72.00 for the meal.

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Pointers PizzaSt Louis, MO

• For years now, Pointers has offered a 500 prize
  to any two-member team who can demolish an entire
  10-pound, two-meat-topping, 28-inch pizza in an
  hour without leaving the customer area. Teams
  must call at least a day in advance and cannot
  compete during lunch or dinner rushes. A pair of
  recent winners advise ordering lean toppings such
  as turkey and chicken, lest nausea become a
  disqualifying factor. The Pointersaurus Challenge
  costs 42, but the pizza sells briskly for
  parties and office lunches at 35 for a cheese
  pizza and 5 for each topping

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Ben Jerrys

• Vermonster

• 20 scoops of ice cream (4.5 pounds)
• 10 scoops of chopped walnuts
• 5 scoops of fresh whipped cream
• 4 scoops of hot fudge
• 5 chocolate chip cookies
• 2 scoops of MMs
• 2 scoops of Reeses
• 2 scoops of chocolate jimmies
• 1 giant homemade brownie

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The Big Mac
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Lone Star

• Typical Meal

• How many portions?

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Portion Sizes

• 1 tsp margarine the tip of your thumb
• 1 oz. cheese your thumb, four dice stacked
  together
• 3 oz. chicken or meat deck of cards
• 1 c. pasta tennis ball
• 2 T. peanut butter large marshmallow
• 1 medium potato computer mouse
• 1 medium fruit baseball
• ¼ c. nuts golf ball
• 2 oz. bagel yo-yo or hockey puck
• Small cookie or cracker poker chip

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Nutrition

• Is the study of food and how our bodies use food
  as fuel for our body and our health.
• There is a link between lifetime nutritional
  habits and these diseases
• Heart disease
• Cancer
• Stroke
• Diabetes

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Foods Are Composed Of

• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water
• ESSENTIAL NUTRIENTS The nutrients that we must
  include in our diet. Our body does NOT
  manufacture them.

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Nutrition

• Foods are various combinations of these
  nutrients.
• Example- meat is a lot of protein, water, fat,
  vitamins, minerals, but very little CHO.
• Energy (the ability to do work) for the body is
  supplied by every bite that you eat.
• Nutrients are released into the body by the
  process of digestion, which breaks down food into
  compounds that can be used by the body.

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Nutrients

• Food provides two different and distinct groups
  of nutrients
• Macronutrients (macro big) CHO, protein,
  fats, water
• Micronutrients (micro small) vitamins and
  minerals

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Best Choices
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Six Classes of Essential Nutrients
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Ideal Eating Plan

• Recommendations
• Protein 10-35
• CHO 45-65
• Fat 20-35
• Saturated Fat lt 7-10
• Monounsaturated Fat - Up to 20
• Polyunsaturated Fat Up to 10

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Six Classes of Essential Nutrients
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Nutrition

• Alcohol Although alcohol is not an essential
  nutrient, it does provide energy.
• 7 Calories/gram
• Calories are the potential energy for the body
  to produce work.
• One Kcal represents the amount of heat it
  takes to raise the temperature of 1 kg of water 1
  degree Celsius.

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Carbohydrates

• Are organic compounds composed of carbon,
  hydrogen and oxygen.
• Found mostly in plant sources. The only animal
  source is milk.
• CHO are our brain food and some cells in the
  nervous system only use CHO as fuel. They do not
  utilize fat.
• CHO also used during high-intensity exercise.
• AT LEAST 55 of our total calories should come
  from CHO, with no more than 10-15 of these from
  simple CHO sources.

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Carbohydrates

• They are classified as simple or complex.
• Simple are sugars, complex are starches or fiber.

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Simple Carbohydrates

• Sugars and starches occur naturally in many
  foodsincluding milk, fruits, some vegetables,
  bread, cereals, and grains.
• These foods, however, provide many important
  nutrients.
• On the other hand, so-called added sugars-supply
  added calories, but few nutrients.
• Foods rich in added sugars include things like
  soft drinks and desserts.

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Leading Sources of Calories in the American Diet

• 1. Regular soft drinks (7.1 of total calories)
• 2. Cake, sweet rolls, doughnuts, pastries
  (3.6)
• 3. Hamburgers, cheeseburgers, meat loaf (3.1)
• 4. Pizza (3.1)
• 5. Potato chips, corn chips, popcorn (2.9)
• 6. Rice (2.7)
• 7. Rolls, buns, English muffins, bagels (2.7)
• 8. Cheese or cheese spread (2.6)
• 9. Beer (2.6)
• 10. French fries, fried potatoes (2.2)
• Source Block, G. 2004. Foods contributing to
  energy intake in the U.S. Data from NHANES III
  and NHANES 19992000. Journal of Food Composition
  and Analysis 17 439447.

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Choose Sensibly

• How much sugar is added to this???

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Choose Sensibly

• A sugar by any other name
• Read the label to locate hidden sugars in the
  foods you consume.
• Sugars are listed by many different names,
  including brown sugar, corn sweetener, corn
  syrup, fructose, fruit juice concentrate, glucose
  or dextrose, high-fructose corn syrup, honey,
  lactose, maltose, molasses, raw sugar, table
  sugar, or sucrose, and syrup.
• If one of these appears near the top of the
  ingredients list, the food is probably high in
  added sugars.

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Sugar

• Study in Annual Review of Nutrition found that
  women ages 20-39 increased their daily caloric
  intake from 1,652 to 2,028 (376 more calories).
• Also during this time they the calories from
  protein and fat. Primarily sugar intake
  increased.
• We now consume an additional 25 lbs./year of
  sugar that previous years.

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High Fructose Corn Syrup

• Created in 1967, a combination of fructose and
  glucose
• Cheaper and 1.16 times sweeter than cane-derived
  sugar
• 1970 HFCS was in 1 of products
• 2000 HFCS in 42 of products
• According to 2008 USDA report 57 of all sugar
  on the market is purchased by food and beverage
  industry.

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Sugar

• Average American intake of added sugars males-22
  tsps., females, 16 tsps.
• This does not include naturally occurring sugars
  found in foods such as milk and fruits.
• The USDA recommendation
• 1600 calories/day no more than 6 tsp/day
• 2200 calories/day no more than 12 tsp/day
• 2800 calories/day no more than 18 tsp/day

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Chocolate Shake
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Complex Carbohydrates

• Complex carbohydrates consist of chains of many
  sugar molecules
• Found in plants, especially grains, legumes, and
  tubers
• Include starches and most types of dietary fiber

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Whole Grains

• Before they are processed, all grains are whole
  grains consisting of an inner layer of germ, a
  middle layer called the endosperm, and an outer
  layer of bran
• During processing, the germ and bran are often
  removed, leaving just the starchy endosperm
• Refined carbohydrates usually retain all the
  calories of a whole grain but lose many of the
  nutrients

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Whole Grains

• Whole grains are higher than refined
  carbohydrates in fiber, vitamins, minerals, and
  other beneficial compounds
• Whole grains take longer to digest
• Make people feel full sooner
• Cause a slower rise in glucose levels
• Choose 3 or more servings of whole grains per day

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Complex Carbohydrates

• Complex CHO are broken down through digestive
  processes to glucose for use by the body.
  Glucose remains in the blood and some is
  converted to glycogen and is stored in the liver,
  muscles, and kidneys.
• The body can pack about 400 gr. of glycogen.
  Together with glucose stored, there are about of
  1,800 calories of energy.
• Diets low in CHO promote lean tissue and water
  loss. Each gram of glycogen is stored with 2-3
  grams of water. Thus low CHO intake leads to
  water loss.

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CHO and Energy

• Glucose is then carried into your cells with the
  help of insulin, a hormone secreted by your
  pancreas.
• Remember. . .with oxygen, glucose is converted to
  ATP in the mitochondria of the cell.
• Without oxygen, red blood cells change glucose to
  energy (ATP), but lactic acid is a byproduct.

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CHO Uses

• CHO also protect muscles. When you need energy
  the body looks for CHO first.
• If none are available, because you are on a low
  CHO diet or you have a condition the inhibits the
  body from using CHO, the body will use its own
  protein tissues (muscles).
• CHO also
• Regulate the amount of sugar circulating in the
  blood, so that your cells get the energy they
  need.
• Provide nutrients for the friendly bacteria in
  the intestinal tract that help digest food.
• They help the body absorb calcium.
• They help to lower cholesterol levels and
  regulate blood pressure, especially fiber.

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Where do we get CHO?

• Most important sources of CHO are plant foods
  fruits, vegetables, and grains.
• Milk and milk products do contain CHO.
• Meat, fish and poultry do not have CHO.
• You need
• 6-11 servings /day of grain foods (bread,
  cereals, pasta, rice)
• 2-4 servings of fruit
• 3-5 servings of vegetables

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Glycemic Index

• Glycemic Index Is the measure of how strong of
  an effect a CHO food has on blood glucose levels.
• A high glycemic index CHO tends to cause a quick
  and dramatic rise in glucose and insulin levels.
  High glycemic foods can increase appetite, and
  are linked to increased diabetes and heart
  disease.

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Glycemic Index
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Source of Glycemic Index Chart Diet Information
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FiberA Closer Look

• Dietary fiber non-digestible carbohydrates and
  lignin that are present naturally in plants
• Functional fiber non-digestible carbohydrates
  isolated from natural sources or synthesized in a
  lab and added to a food or supplement
• Total fiber dietary fiber functional fiber

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Types of Fiber

• Soluble (viscous) fiber fiber that dissolves in
  water or is broken down by bacteria in the large
  intestine
• Slows the bodys absorption of glucose
• Binds cholesterol-containing compounds
• Sources pears, apples, prunes, oat, oranges,
  zucchini

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Types of Fiber

• Insoluble fiber fiber that doesnt dissolve in
  water
• Makes feces bulkier and softer
• Helps prevent constipation, hemorrhoids, and
  diverticulitis
• Sources bran (outer layer of wheat/corn), the
  skins of fruit and root vegetables, and leafy
  greens
• Fiber adds no calories to your diet. There is no
  fiber in meat, fish, poultry, milk, milk products
  and eggs.

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Recommended Intake of Fiber

• Women 25 grams per day
• Men 38 grams per day
• Americans currently consume about half this amount

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Why Do We Need Fiber?

• Fiber helps to speed the passage
• of waste through the intestinal
• tract which lowers the risk of
• cancer because any potential
• carcinogens are moved out quickly.
• Water-soluble fiber binds with cholesterol in the
  intestinal tract and blocks the absorption and
  helps the body release it. Thus, a lower total
  cholesterol level!!
• Less cholesterol means less risk of heart disease!

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Refined vs. Unrefined Fiber

• The processing of package foods can remove fiber.
• REFINED CHO Retain all the calories, but are
  lower in fiber, vitamins, and minerals.
• UNREFINED CHO (Whole Grains) Take longer to chew
  and digest and enter the blood more slowly.
  Thus, you feel fuller longer, more anti-oxidant
  vitamins and phytochemicals and decrease risk of
  diabetes.
• Example Long grain rice vs Minute Rice

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Carbohydrates

• Recommended to consume 45-65 (275-300 grams) of
  total calories as CHO, with not more than 10
  from simple CHO. Athletes may need more,
  especially endurance athletes! Marathoners CHO
  load right before the event because they exercise
  for longer than 90 minutes.
• Choose fresh fruits, vegetables, and whole grains
  to fuel the body!

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12 Great Foods Center for Science in the Public
Interest

• Whole Grains (bread, pasta)
• Beans
• Brown rice
• Oatmeal
• Sweet potato
• Baked potato
• Broccoli
• Spinach/kale
• Strawberries
• Oranges (orange juice)
• Cantaloupe
• Skim milk (yogurt)
• How many are carbohydrates??

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FATS (Lipids)

• The most concentrated source of energy. We store
  50 times more energy in the form of fat, than in
  CHO.
• 3500 calories 1 pound of fat.
• The body burns fat as an energy source for
  periods of rest and low to moderate physical
  activity. About 70 of the energy we need comes
  from fat, 30 from glucose, except for high
  intensity work.
• Function of fats
• Insulation
• Cushion body organs
• Provide energy
• Vitamin storage (fat soluble A, D, E, K)
• Add flavor and texture to foods.
• Some fat is invisible, as it is tucked in and
  around our organs. It is a part of every cell
  membrane. Brain tissue is also rich in fat.

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Fats in Food

• Food contains 3 kinds of fats triglycerides,
  phospholipids and sterols.
• Triglycerides are the fats you use to make
  adipose tissue and what you burn for energy.
• Phospholipids help to carry hormones and vitamins
  through the blood and across cell membranes.
• Sterols are fat and alcohol compounds with no
  calories.
• Vitamin D, testosterone and cholesterol are
  sterols.

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Right Amount of Fat

• Balance must occur to get the right amount of fat
  in your healthy eating plan.
• Too much risk of obesity, diabetes, heart
  disease, cancers
• Too little infants and children do not grow,
  not able to absorb A, D, E, K that help with
  vision, smooth skin, immune system and
  reproductive organs
• Fat should make up lt30 of calories, with no more
  than 10 from saturated fat sources.
• For 2000 cal./day that would be 600 calories or
  fewer from fat and 200 calories or fewer of that
  from saturated fat.

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Foods and Fats

• Fruits and vegetables have only traces of fat,
  primarily unsaturated fatty acids.
• Grains have very small amounts of fat.
• Dairy products vary. Cream is high-fat. Whole
  milk and cheeses are moderately high in fat.
  Skim milk and skim milk products are low fat
  foods. Most fat in dairy is saturated.
• Meat is moderately high in fat mainly
  saturated.
• Chicken and turkey are lower in fat.
• Fish may be high or low, but is primarily
  unsaturated fatty acids.
• Vegetable oils, butter and lard are high fat.
  Most oils are unsaturated. Lard and butter are
  saturated.

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FATS

• Triglycerides are the most abundant type of fat
  98 of the fat eaten and stored in the body.
• Triglycerides are composed of a glycerine
  molecule (an alcohol) plus three fatty acid
  chains. Fatty acids are the building blocks of
  fats.
• Fatty acids are made up of a chain of carbon
  atoms with oxygen attached at the end and
  hydrogen atoms attached along the length of the
  chain.

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Types and Sources of Fats

• Saturated fat a fat with no carbon-carbon
  double bonds usually solid at room temperature
• Found primarily in animal foods and palm and
  coconut oils, dairy products, baked goods,
  Crisco, butter.
• Monounsaturated fat a fat with one
  carbon-carbon double bond usually liquid at room
  temperature
• Sources Avocados, canola oil, cashew nuts,
  olives, olive oil, peanuts, peanut oil, peanut
  butter, almonds, pecans
• Polyunsaturated fat a fat with two or more
  carbon-carbon double bonds usually liquid at
  room temperature
• Found in certain vegetables, fatty fish, corn
  oil, cottonseed oil, filbert nuts, safflower
  oil, sunflower oil, soybean oil, walnuts.

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Choose Sensibly
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Types and Sources of Fats

• Two key forms of polyunsaturated fats
• Omega-3 fatty acids are produced when the endmost
  double bond of a polyunsaturated fat occurs three
  carbons from the end of the fatty acid chain
• Found primarily in fish
• Omega-6 fatty acids are produced when the endmost
  double bond of a polyunsaturated fat occurs six
  carbons from the end of the fatty acid chain
• Found primarily in certain vegetable oils,
  especially corn, soybean, and cottonseed oils

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Omega-3 Fatty Acids

• Promotes heart health. May prevent blood clots,
  aids heart to beat in a steady rhythm, reduces BP
  and risk of heart attack and stroke.
• Recommended to have two or more servings of
  fish/week. Examples salmon, tuna, trout,
  mackerel, sardines and anchovies.
• Plant sources include dark green leafy
  vegetables, walnuts, canola oil and flax seeds.

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HYDROGENATION

• The process of adding hydrogen to an oil to
  improve the texture of foods and increase the
  shelf life. (Trans Fatty Acids)
• Turns a liquid into a solid. Example vegetable
  oil converted to margarine.
• Trans fats are found in cookies, crackers, fried
  chicken, peanut butter, pies, cakes, French fries
  and many more.
• Studies have shown that gram for gram, trans
  fats are more harmful than saturated fats.
• Trans fat connected to development of heart
  disease. (Raises LDL, lowers HDL). Heart disease
  risk could be cut in half by reducing trans fats
  by 4 grams/day.
• Read the nutritional labels look for
  partially-hydrogenated vegetable oils, which
  tells you it has trans fat in it!
• Choose liquid oils over margarine or shortening
  for cooking. Look for trans-free soft margarine
  over stick margarine.

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Saturated and Trans Fats Comparing Butter and
Margarine
SOURCE Food and Drug Administration
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Total, Saturated, and Trans Fat Content of
Selected Foods
SOURCE Food and Drug Administration
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Choose Sensibly
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FATS

• Two Essential FA Linoleic fatty acid (plant
  foods omega-6 family) and alpha-linolenic fatty
  acid (fish omega-3 family) Deficiencies are
  rare in U.S.
• Recommended that lt30 of total calories come from
  fat sources, with no more than 7-10 from
  saturated fat, up to 10 from polyunsaturated
  fats, and up to 20 from monounsaturated sources.
• Average American consumes 33 (or 75 grams) of
  calories from fat.

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Cholesterol

• Is a type of fat (sterol) found in animal
  products only.
• Also manufactured in the body in the liver.
• Cholesterol does help enable nerve to send
  messages back and forth protects the integrity
  of cell membranes helps to absorb Vit. A,D,E,K,
  is a base to build hormones such as estrogen and
  testosterone.
• But. . . high levels of cholesterol are linked to
  coronary artery disease.
• RDA for dietary cholesterol is less than 300
  mg./day.

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Protein

• Protein comes from the Greek word, protos,
  meaning of prime importance.
• Proteins are a major component of all plant and
  animal tissues, second only to water.
• Our bodies constantly assemble, break down and
  use proteins.
• When we eat more protein than we need, the excess
  is either used to make energy or stored as fat.

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Protein

• Protein mainly associated with animal foods
  beef, chicken, fish, or milk.
• But, plant foods also have protein. Dried beans
  and peas, grains, nuts, seeds and vegetables.

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Protein

• Human body is full of proteins.
• There are proteins in the outer and inner
  membranes of every living cell.
• Hair, nails, and outer layers of skin are made of
  the protein, keratin.
• Muscle tissue contains proteins.
• Bone has lots of protein in the inner structure.
• RBC have hemoglobin (carries oxygen in blood) and
  globin is protein.

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PROTEIN

• Are complex chemical structures containing
  carbon, hydrogen, oxygen and nitrogen combined
  into chains called amino acids.
• Amino Acids are the building blocks of protein,
  or links to create protein.

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Uses of Protein

• Proteins from foods are broken down into amino
  acids by digestive enzymes.
• Body has 20 different amino acids in foods to
  choose from when building sequences of AA.
• 9 of the amino acids are essential because they
  cannot be manufactured in the body, only obtained
  through foods.
• Body can manufacture the other nonessential 11.
• When AA link together to form a protein, their
  characteristics work together to determine their
  specific function.

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PROTEIN

• COMPLETE PROTEIN High quality protein that
  provides all nine essential amino acids.
• Examples Meat, poultry, fish, eggs, milk,
  cheese, soybeans
• Plant sources are usually low in 1 or 2 amino
  acids.
• INCOMPLETE PROTEIN Low quality protein that
  supply only some of the 9 essential proteins.
• Examples Beans, peas, nuts
• Come from plant sources.
• Foods can be mixed and matched to produce
  complete proteins. Example Peanut butter
  sandwich on whole wheat rice and beans cheese
  sandwich on whole wheat yogurt with nuts.

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Protein Sources

• 3 ounces lean meat, poultry, or fish
• 1/2 cup tofu
• 2025 grams of protein
• 1 cup legumes
• 1520 grams of protein
• 1 cup milk or yogurt or 1-1/2 ounces cheese
• 812 grams of protein
• Cereals, grains, nuts, vegetables
• 24 grams of protein per serving

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Protein Requirements

• Need around 15 of total calories from protein or
  0.8-1.0 grams/kg of body weight. (0.4
  grams/pound)
• On a 2000 calorie/day plan that would be about
  300 calories (4 cal./gram)
• About 2/3 of protein intake in the American diet
  is from animal sources, also high in saturated
  fat/cholesterol.
• 175 lb. man needs about 63 grams/day. This would
  be two or three 3-ounce servings of lean meat,
  fish, poultry. (21 grams/3-ounce serving)

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WHO NEEDS EXTRA PROTEIN?

• Anyone who is building new tissue quickly needs
  more than 0.8 grams.
• Infants many need as much as 2.0 grams/kg
• Adolescents need as much as 1.2 grams/kg
• Pregnant women need an extra 10 grams/day. Those
  who are nursing need an extra 15 grams/day in the
  first 6 months.
• Injuries may increase your protein needs,
  especially if there has been a lot of blood loss,
  as the protein is needed to make new hemoglobin.
• Athletes?? Research suggests that athletes
  easily meet their requirements about an
  additional 0.5-0.8 gr./kg per day in their normal
  diet.
• You cannot force your body to build muscle by
  pumping in more protein than you need, any more
  than you can make your car run faster by adding
  more gas to a full tank. Extra protein does not
  build muscles only regular workouts fueled by a
  mix of nutrients can do that!!

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Athletes

• For resistive training athletes 1.7 to 1.8
  gr./kg
• For endurance athletes 1.2 to 1.4 gr./kg.
• Average American consumes almost twice as much
  protein as they need, so most athletes already
  get enough.
• Consuming larger than normal amounts of protein
  does not enhance physical performance, as that is
  not the function of protein.
• Protein supplements???? If excess protein means
  excess calories, then fat weight, not muscle
  weight is gained.
• Purified protein supplements can contribute to
  calcium losses and therefore harm bone health.
• Excess protein means excess nitrogen that must be
  excreted, a risk for dehydration.
• Supplements of some single amino acids can
  interfere with absorption of other amino acids.
• THUS A HEALTHY DIET WILL FUEL YOUR EXERCISE!

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Guilt Free Nutrition Packed with Milk Chocolate,
Peanuts, Caramel! Maybe that's hard for you to
swallow. After all, you've bit on this kind of
hype before and chewed your way through dozens of
nutrition bars. What you remember is the texture
and a bitter aftertaste. Well, those days are
over. Now there's one health bar that tastes so
good, you'll swear it's bad for you. No kidding.
It's that good. Oh Yeah! Bars are jam packed with
protein and loaded with roasted peanuts. After
all that it's drizzled with soft caramel and
surrounded by creamy milk chocolate. One bite and
you'll understand the bar got it's name! Oh Yeah!
FACTS Protein 26 gr x 4 104 cal./380 27
protein Fat calories 180/380 47 fat
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VITAMINS

• Vitamins are organic (containing carbon)
  compounds required in small amounts to regulate
  cellular functions.
• Vitamins do not provide energy, but help to
  release stored energy in CHO, fats, protein.
  Vitamins also critical in production of red blood
  cells and maintenance of nervous, skeletal and
  immune systems. Vitamins prevent nutritional
  deficiency diseases and promote healing and good
  health.
• Most are obtained through the diet, except for
  Vitamin D (obtained through sunlight) and Vitamin
  K which the body can produce from bacteria in the
  intestines.

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Vitamins

• Humans need 13 vitamins. They are classified as
  fat-soluble or water-soluble.
• Fat-soluble (dissolve in fat) are A, D, E, K and
  are stored for long periods in fat tissue and
  liver. Over-consumption can lead to toxic
  effects.
• Water-soluble are 8 B-complex vitamins and C.
  They are absorbed directly into the blood, used
  or excreted. Need to be replaced frequently.
• B-complex include biotin, folate, niacin,
  pantothenic acid, riboflavin, thiamine B6, and
  B12
• Vitamin Sources are abundant in fruits,
  vegetables and processed foods such as cereals
  which have been enriched with vitamins.
• Limit cooking to preserve nutrients and eat fresh
  fruits/veges when possible.

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A, D, E, K

• Vitamin A moisturizing nutrient for skin and
  membranes. Vision vitamin. Promotes growth of
  healthy bones and teeth. Helps immune system
  fight off infections. Sources whole milk,
  eggs, butter yellow, red, dark green
  fruits/vegetables.
• Vitamin D Is essential to help body absorb
  calcium for bones and teeth. Sources sunlight,
  fish oils, egg yolks
• Vitamin E Helps to maintain a healthy
  reproductive system, nerves, muscles. Helps
  maintain a healthy heart. Sources vegetable
  oils, nuts, whole grains, green leafy vegetables.
• Vitamin K Blood clotting. Helps to make bone
  and kidney tissues. Sources dark green leafy
  vegetables, cheese, liver cereals, milk.

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MINERALS

• They are inorganic (non-carbon containing)
  substances that exist freely in nature. They aid
  in growth and maintenance of body tissues, normal
  heart rhythm, body water supplies, acid-base
  balance of the blood and nerve impulse conduction.

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Minerals

• There are at least 17 essential minerals.
• Major Minerals (required in amounts exceeding 100
  mg) Calcium, phosphorous, potassium, sulfur,
  sodium, chloride, and magnesium.
• Trace minerals (required in smaller amounts)
  include fluoride, iron, selenium, zinc, arsenic,
  boron, chromium, cobalt, copper, iodine,
  manganese, molybdenum, nickel, silicon, and
  vanadium.
• Minerals most commonly lacking in the diet are
  iron and calcium.
• Sodium, potassium and chloride are the primary
  minerals lost through perspiration. Potassium is
  essential for maintenance of the heart beat
  found in citrus fruits/juices, bananas, dates,
  nuts, fresh vegetables, meat, and fish.
• Iron deficiency leads to anemia. Iron is an
  essential part of hemoglobin.
• Calcium deficiency leads to osteoporosis.

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ANTIOXIDANTS

• Substances that help prevent harmful effects
  caused by oxidation within the body.
• Free radicals or oxygen free radicals are
  unstable elements formed when the body uses
  oxygen or breaks down certain fats or protein as
  a normal part of metabolism.
• Cigarette smoke, radiation (x-rays), alcohol,
  heat and certain pollutants also produce free
  radicals.
• This unstable molecule is missing an electron and
  will react with any molecule it encounters to
  take an electron. This damages cell membranes
  and mutates genes. This can lead to aging,
  cancer, CVD, and degenerative diseases such as
  arthritis.

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Antioxidants

• Antioxidants react with free radicals and donate
  lost electrons. They help by blocking the
  formation and action of free radicals and repair
  the damage they cause.
• Fruits and vegetables are rich in antioxidants!
  Examples Vit. C, A (beta-carotene), E and
  selenium. It is best to get the antioxidants
  from foods, not supplements.

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PHYTOCHEMICALS

• Phytochemicals means plant chemicals and are
  found only in plant food. They are not vitamins
  or minerals, but are a compound found to help
  prevent chronic diseases, especially cancers.
• There are hundreds, maybe thousands of
  phytochemicals in fruits and vegetables. Some
  examples - Allyl Sulfides garlic, onions
  Isoflavones soybeans Polyphenols green tea,
  grapes Saponins beans and legumes.
• Antioxidants are a particular type of
  phytochemical.

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VEGETARIANISM

• Many choose to follow a vegetarian diet.
• Four types of vegetarian diets.
• Vegans Considered true vegetarians. Diets are
  void of meat, chicken, fish, eggs or milk
  products. Vegans primary sources of protein are
  vegetables, fruits, and grains. Vegans may have
  to supplement diet with B12, normally found only
  in meat products.
• Lactovegetarians Eat dairy products, fruits,
  and vegetables but do not consume other animal
  products (meat, poultry, fish or eggs)
• Ovolactovegetarians They eat eggs as well as
  dairy products, fruits, and vegetables but do not
  consume meat, poultry, and fish.
• Semivegetarians Eat fruits, vegetables, dairy,
  eggs, and a small selection of poultry, fish and
  other seafood. They do not consume any beef or
  pork.

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Choose and prepare foods and beverages with
little salt (sodium)

• The human body requires 500 mg Na/day.
• Average American consumes about 4,000-6,000
  mg/day.
• High Na intake associated with HTN.
• USDA recommendation no more than 2,300 mg/day or
  about 1 tsp. NaCl/day.

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Play it safe with food.

• Know how to prepare, handle, and store food
  safely to keep you and your family safe
• Clean hands, food-contact surfaces, fruits, and
  vegetables. To avoid spreading bacteria to other
  foods, meat and poultry should not be washed or
  rinsed.
• Separate raw, cooked, and ready-to-eat foods
  while shopping, preparing, or storing.
• Cook meat, poultry, and fish to safe internal
  temperatures to kill microorganisms.
• Chill perishable foods promptly and thaw foods
  properly.
• Keep food safe to eat.
• Food-borne illness is caused by eating foods that
  contain harmful bacteria, toxins, parasites,
  viruses, or chemical contaminants.
• S/S of having eaten unsafe food may appear within
  half an hour, or may not develop for up to 3
  weeks.

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Meats
85
STEAK SHAKE

• Rate the meals from least amount of total
  calories to most calories.
• 1. The Original Double Burger
• Regular French fry
• Large Diet Coke with Cherry Syrup
• 2. Turkey Melt
• Baked Beans
• Cup of Beef Vegetable Soup
• Large Lemonade
• 3. Chicken Taco Salad
• Cookies Cream shake (regular)
• 4. Chili 3-way
• Small garden salad with honey French
  dressing
• Hi-C Fruit Punch (regular)

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The Results

• Original Double
• 1067 cal., 55 g. fat, 17.5 g. sat fat
• Chili 3-way
• 1077 cal., 53.5 g. fat, 20.5 g. sat fat.
• Turkey Melt
• 1645 cal., 77.5 g. fat, 18 g. sat fat.
• Chicken Taco Salad
• 1854 cal., 95.5 g. fat, 32 g. sat fat

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Pizza Hut

• Rate the meals from least amount of total
  calories to the most.
• 1. 2 slices of hand-tossed pepperoni pizza
• Medium Mt. Dew
• 2. Breadsticks (2) with dipping sauce
• Personal size Cheese pan pizza
• Large Diet Pepsi
• 3. 2 slices Thin crust Veggie Lovers Pizza
• Medium Pepsi

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The Results

• 2 slices pepperoni pizza
• 670 cal., 22 g. fat, 9 g. sat fat, 2 g. trans
  fat
• 2 slices Veggie Lovers pizza
• 700 cal., 20 g. fat, 9 g., sat fat
• Personal size Cheese pizza
• 960 cal., 39 g. fat, 13.5 g. sat fat., .5 g.
  trans fat