Eating for Wellnes

Fundamental knowledge about nutrition can make a tremendous contribution to your level of wellness It can help you make food choices that will enhance your health and vitality

This knowledge can also help you decipher social influences and messages related to eating

This is another step toward assuming self- responsibility for your well-being and health Learning about nutrition can be exciting

Eating is a daily activity and so you have many opportunities to affect your wellness in a positive way

Food not only sustains life but also has a clear link to disease prevention

Scientists are finding that certain foods (especially fruits vegetables and grains) are directly associated with the prevention of cardiovascular disease and certain cancersmdashthe leading causes of death in our country

Poor diet is said to contribute Poor diet is said to contribute to 4 of the top 10 leading to 4 of the top 10 leading causes of death in our country causes of death in our country Studies repeatedly identify six Studies repeatedly identify six shortfalls in our eating habitsshortfalls in our eating habits

1 Too few fruits and 1 Too few fruits and vegetablesvegetables

2 Too little fiber2 Too little fiber

3 Too much fat3 Too much fat

4 Too many refined sugars4 Too many refined sugars

5 Too much food overall5 Too much food overall

6 Inadequate water intake6 Inadequate water intake

The 2000 Dietary Guidelines for Americans

The 10 guidelines reflect the The 10 guidelines reflect the newest research on diet and newest research on diet and health relationships with the health relationships with the purpose of giving practical purpose of giving practical suggestions on how to make suggestions on how to make healthy diet adjusthealthy diet adjustments

It is impossible to specify the perfect diet for every individual However these guidelines point out positive directions for everyday food selections that can help you maintain optimal health

NUTRITION BASICSYour body is a priceless machine that needs fuel This fuel should be composed of six major nutrients carbohydrates proteins fats vitamins minerals and water These nutrients fulfill three main functions in the body

1 Provide energy

2 Build and repair body tissues

3 Regulate body processes

Only the carbohydrates fats and proteins contribute energy or calories (kcal) to your diet To function at optimal efficiency you need a balance of all six of the essential nutrient groups

The Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Fundamental knowledge about nutrition can make a tremendous contribution to your level of wellness It can help you make food choices that will enhance your health and vitality

This knowledge can also help you decipher social influences and messages related to eating

This is another step toward assuming self- responsibility for your well-being and health Learning about nutrition can be exciting

Eating is a daily activity and so you have many opportunities to affect your wellness in a positive way

Food not only sustains life but also has a clear link to disease prevention

Scientists are finding that certain foods (especially fruits vegetables and grains) are directly associated with the prevention of cardiovascular disease and certain cancersmdashthe leading causes of death in our country

Poor diet is said to contribute Poor diet is said to contribute to 4 of the top 10 leading to 4 of the top 10 leading causes of death in our country causes of death in our country Studies repeatedly identify six Studies repeatedly identify six shortfalls in our eating habitsshortfalls in our eating habits

1 Too few fruits and 1 Too few fruits and vegetablesvegetables

2 Too little fiber2 Too little fiber

3 Too much fat3 Too much fat

4 Too many refined sugars4 Too many refined sugars

5 Too much food overall5 Too much food overall

6 Inadequate water intake6 Inadequate water intake

The 2000 Dietary Guidelines for Americans

The 10 guidelines reflect the The 10 guidelines reflect the newest research on diet and newest research on diet and health relationships with the health relationships with the purpose of giving practical purpose of giving practical suggestions on how to make suggestions on how to make healthy diet adjusthealthy diet adjustments

It is impossible to specify the perfect diet for every individual However these guidelines point out positive directions for everyday food selections that can help you maintain optimal health

NUTRITION BASICSYour body is a priceless machine that needs fuel This fuel should be composed of six major nutrients carbohydrates proteins fats vitamins minerals and water These nutrients fulfill three main functions in the body

1 Provide energy

2 Build and repair body tissues

3 Regulate body processes

Only the carbohydrates fats and proteins contribute energy or calories (kcal) to your diet To function at optimal efficiency you need a balance of all six of the essential nutrient groups

The Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Poor diet is said to contribute Poor diet is said to contribute to 4 of the top 10 leading to 4 of the top 10 leading causes of death in our country causes of death in our country Studies repeatedly identify six Studies repeatedly identify six shortfalls in our eating habitsshortfalls in our eating habits

1 Too few fruits and 1 Too few fruits and vegetablesvegetables

2 Too little fiber2 Too little fiber

3 Too much fat3 Too much fat

4 Too many refined sugars4 Too many refined sugars

5 Too much food overall5 Too much food overall

6 Inadequate water intake6 Inadequate water intake

The 2000 Dietary Guidelines for Americans

The 10 guidelines reflect the The 10 guidelines reflect the newest research on diet and newest research on diet and health relationships with the health relationships with the purpose of giving practical purpose of giving practical suggestions on how to make suggestions on how to make healthy diet adjusthealthy diet adjustments

It is impossible to specify the perfect diet for every individual However these guidelines point out positive directions for everyday food selections that can help you maintain optimal health

NUTRITION BASICSYour body is a priceless machine that needs fuel This fuel should be composed of six major nutrients carbohydrates proteins fats vitamins minerals and water These nutrients fulfill three main functions in the body

1 Provide energy

2 Build and repair body tissues

3 Regulate body processes

Only the carbohydrates fats and proteins contribute energy or calories (kcal) to your diet To function at optimal efficiency you need a balance of all six of the essential nutrient groups

The Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

The 2000 Dietary Guidelines for Americans

The 10 guidelines reflect the The 10 guidelines reflect the newest research on diet and newest research on diet and health relationships with the health relationships with the purpose of giving practical purpose of giving practical suggestions on how to make suggestions on how to make healthy diet adjusthealthy diet adjustments

It is impossible to specify the perfect diet for every individual However these guidelines point out positive directions for everyday food selections that can help you maintain optimal health

NUTRITION BASICSYour body is a priceless machine that needs fuel This fuel should be composed of six major nutrients carbohydrates proteins fats vitamins minerals and water These nutrients fulfill three main functions in the body

1 Provide energy

2 Build and repair body tissues

3 Regulate body processes

Only the carbohydrates fats and proteins contribute energy or calories (kcal) to your diet To function at optimal efficiency you need a balance of all six of the essential nutrient groups

The Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

NUTRITION BASICSYour body is a priceless machine that needs fuel This fuel should be composed of six major nutrients carbohydrates proteins fats vitamins minerals and water These nutrients fulfill three main functions in the body

1 Provide energy

2 Build and repair body tissues

3 Regulate body processes

Only the carbohydrates fats and proteins contribute energy or calories (kcal) to your diet To function at optimal efficiency you need a balance of all six of the essential nutrient groups

The Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

The Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

ProteinsProteins

Makes up cell structureMakes up cell structureHelps develop repair and maintain tissuesHelps develop repair and maintain tissues

1048714 1048714 Produces hemoglobin enzymes and Produces hemoglobin enzymes and many hormonesmany hormones10487141048714Maintains normal blood osmotic pressureMaintains normal blood osmotic pressure1048714 1048714 Forms antibodiesForms antibodies1048714 1048714 Can be energy sourceCan be energy source1048714 1048714 Breaks down into amino acids to be usedBreaks down into amino acids to be used by the bodyby the body

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

CarbohydratesCarbohydrates are the major source of energy for the body

They are the bodys preferred form of energy

They provide 4 calories per gram Carbohydrates are stored in the liver and in muscles in the form of glycogen

It is recommend that our daily caloric intake be 45 to 65 percent carbohydrate

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Simple Carbohydrates (Sugars)

sucrose fructose dextrose and maltose) or see corn sweetener corn syrup molasses sorbitol or honey think sugar

The presence of these refined and processed sugars in our diet accounts for carbohydrates fattening reputation

Instead of consuming the natural simple sugars found in fruits and vegetables we consume too much of these hidden processed sugars

The major sources of added sugars in Americans diets are

1 Soft drinks

2 Cakes cookies pies

3 Fruit ades and drinks such as fruit punch and lemonade

4 Dairy desserts such as ice cream

5 Candy

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Complex Carbohydrates (Starches)

The starches are potatoes rice whole grains beans fruits and vegetables These foods are low in calories

They are nutritionally dense a rich source of vitamins and minerals that provides a steady amount of energy for many hours

Complex carbohydrates should constitute 35 to 55 percent of our total caloric intake while simple sugars should be limited to only 10 percent

Carbohydrates supply many vital nutrients such as vitamins minerals and water In addition they supply an important nonnutrient dietary fiber

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Fiberis the part of plant food that is not digested in the small intestine where most other foods are digested and absorbed into the bloodstream

Fiber is not a single substance but a large group of widely different compounds with varied effects on the body

Formerly called roughage or bulk fiber once was thought of primarily as a filler-it takes up room leaving less space for high-fat high-calorie items

That is still one of fibers potential benefits and it is in foods rich in vitamins and minerals

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Major Types of Carbohydrates

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Dietary Fiber in Foods

Fiber in Breakfast Foods

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Glycemic IndexOne of the newest topics in nutrition is the glycemic index

The glycemic index (GI) is a scale that measures the extent to which a food affects blood glucose (sugar) levels

A food that quickly raises blood glucose levels is said to have a high GI

In the long run a diet with a lot of high-GI foods can cause obesity Type 2 diabetes an increased chance of some cancers and heart disease

Low GI foods result in a small rise in blood sugar and can help reduce fat storage and the chance of Type 2 diabetes as well as raise the levels of good HDL cholesterol in some people

Whereas high-GI foods can increase your appetite low-GI foods create more of a feeling of fullness

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

FatsFat is the most concentrated form of food energy providing 9 calories per gram more than twice the energy provided by carbohydrates and proteins

Fat adds texture and flavor to food It helps satisfy the appetite because it is digested more slowly

Also known as lipids fats are necessary for growth and healthy skin and for transporting fat soluble vitamins in the body

Fats are also linked to hormone regulation Because of their concentrated form fats are an efficient way to store energy

Like protein however fats are not a good single source of energy

Fats burned for energy in the absence of carbohydrates produce a toxic waste product called ketone bodies

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Comparison of Three Types of Fats

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

A protein A protein is a complex is a complex high molecular high molecular weight organic weight organic compound compound consists of consists of amino acids amino acids joined by joined by peptide bondspeptide bonds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Amino AcidsAmino Acids

The building blocks of proteins which contain

nitrogen carbon hydrogen and oxygen The human

body uses 20 amino acids to form various proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Minerals

Macro-mineralsMacro-minerals

Calcium

Phosphorus

Chloride

Potassium

Sulfur

Sodium

Magnesium

Micro-mineralsMicro-mineralsIodineFluorideZincSeleniumCopperCobaltChromiumManganeseMolybdenum

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Vitamins and Minerals

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Vitamins and Minerals (continued)

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Optimal Calcium Requirements (Recommendations of the National

Institutes of Health)

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

WaterThe ldquoEssentialrdquo Nutrient

The lsquomost criticalrsquo nutrient for sustaining life

A person can survive only 3 days without drinking water

Makes up ~60 of body weight

You lose ~64-80 ounces of water a day

Essential for body temperature regulation transportation of nutrients and wastes in the body joint lubrication all chemical reactions and maintenance of blood volume

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Balancing The Diet

CarbohydrateCarbohydrate45-65 of total calories45-65 of total caloriesndash Complex Carbohydrates 20-45 of total caloriesndash Simple Carbohydrates lt25 of total caloriesndash Fiber 25-38 grams per day

FatFat20-35 of total calories20-35 of total caloriesndash Monounsaturated Fats up to 20 of total caloriesndash Polyunsaturated Fats up to 10 of total caloriesndash Saturated Fats lt7 of total calories

ProteinProtein10-35 of total calories10-35 of total calories

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

Required Daily Values for Food LabelsBased on a 2000 calorie diet

FatFatndash 30 = 65 grams

Saturated FatSaturated Fatndash 10 = 20 grams

CholesterolCholesterolndash 300 milligrams

Carbohydrate (total)Carbohydrate (total)ndash 60 = 300 grams

FiberFiberndash 25 grams (115 g per 1000)

ProteinProteinndash 10 = 50 grams

SodiumSodiumndash 2400 milligrams

Vitamin AVitamin Andash 5000 IU

CalciumCalciumndash 1000 mg

Vitamin CVitamin Cndash 75 mg

IronIronndash 18 mg

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds

AntioxidantsAntioxidants

Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds