NUTRITION 101 & CLEAN EATING

NUTRIENTS

Macro-Nutrients vs Micro-Nutrients

• Carbohydrates

• 4 Calories/gram

• Fiber

• Fats

• 9 Calories/gram

• Proteins

• 4 Calories/gram

• Alcohol: 7 calories/gram

NUTRITION LABEL

Required on every manufactured product.

Serving sizes.

Total fat Types of fat

Total carbohydrates Types of carbohydrates

Protein

SERVING SIZES

One candy bar or one soda may not equal to one serving.

Overindulgence

Portion control

TOTAL FAT

Fat is NOT a scary word!

Required for Vitamin absorption

Insulates and protects body organs

Major source of energy

Different types of fat:

Saturated

Unsaturated

Trans saturated

Recommended intake of total fat is 25% to 35% of calories

DIFFERENT TYPES OF FAT:

Saturated Fat Solid at room temperature

Shown to raise LDL

Recommended intake is less than 10% of calories

Unsaturated Fat Liquid at room temperature

Shown to lower LDL

TRANS SATURATED FAT

Chemically altered unsaturated fat Common problems associated with intake:

Raises LDL

Lowers HDL

Increased risk for Heart Disease

PROTEIN

• What does it do?

• Why is it important?

• Recommended intake is 15% to 25% of total calories

TOTAL CARBOHYDRATE

Carbohydrate is NOT a bad word!

Good carbohydrates vs. bad carbohydrates

Fiber

Gradual increases, not rapidly at once

Recommended intake of total carbohydrates is 50% to 60% of total calories

THE WHOLE GRAIN

CARBOHYDRATES AS SWEETENERS

Two types of sugar Naturally occurring

Added sugar

HIGH FRUCTOSE CORN SYRUP (HFCS)

GLUCOSE &

FRUCTOSE

WHAT IS THE DIFFERENCE BETWEEN SUGAR & HFCS?

Table Sugar- equal parts fructose & glucose

High Fructose Corn Syrup- more fructose than glucose

NON-CALORIC SWEETENERS: NATURAL VS. ARTIFICIAL

Artificial Sweeteners

Sugar Alcohols

Natural Sweeteners

FOOD LABEL HEALTH CLAIMS

NUTRITIONAL LABEL BREAKDOWN

What does it mean?

Health claims? Made with whole grains?

All natural?

Organic?

Gluten free?

Etc.

Ingredients?

“ALL NATURAL” VS. ORGANIC

“Natural” claims have no regulation

“All natural” may not actually be that natural

“ALL NATURAL” VS. ORGANIC

• Organic claims are strictly regulated by the USDA

• Lengthy and extensive process which increases cost of products

• Different claim types:

• 100% Organic

• Organic

• Made with Organic Ingredients

GLUTEN FREE

Gluten is a natural protein that forms when liquid mixes with wheat flour

Celiac Disease

Does NOT have an adverse effect on majority of the population

Recent awareness for celiac disease

Gluten gives elasticity to pizza and other dough

INGREDIENT LISTUnbleached Enriched Wheat Flour [Flour Malted Barley

Flour, Niacin, Reduced Iron, Thiamin Mononitrate

(Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (A B

Vitamin)], Water, Honey, High Fructose Corn Syrup,

Whole Wheat Flour, Rye Flour, Wheat Gluten, Wheat

Bran, Yeast, Contains 2% Or Less Of Each Of The

Following: Soy Flour, Vegetable Oil (Soybean Oil Or

Canola Oil), Salt, Dough Conditioners (Sodium Stearoyl

Lactylate, Calcium Stearoyl-2-Lactylate, Mono

Glycerides, Calcium Iodate, Ethoxylated Mono And

Diglycerides, Calcium Peroxide, Datem), Whey (Milk),

Cultured Whey, Vinegar, Calcium Sulfate, Monocalcium

Phosphate, Yeast Food (Ammonium Sulfate).

INGREDIENT LIST

• Important to make informed decisions about any

manufactured product

• Ingredients are listed in order of largest amount

• The first 4 or 5 are what makes up the

majority of the product

• Always check the ingredients to ensure if the

product is truly “whole wheat” or “whole grain”

• If the flour is listed as just “wheat” or

“enriched” then it is white flour

CLEAN LABEL

What are we looking for?

Why are we moving towards it?

What are the manufactures replacing them with?

NITRATES AND NITRITES

What are they?

Why are they added?

What are the potential health issues?

ARTIFICIAL DYES AND ARTIFICIAL FLAVORS

Food & Drug Administration (FDA) regulates all color additives

9 certified artificial colors approved by FDA

NATURAL COLOR ADDITIVES

Annatto Extract (Yellow)

Dehydrated Beets (Blue, Red, Brown)

Caramel (Yellow & Tan)

Beta Carotene (Yellow & Orange)

Grape Skin (Red & Green)

Turmeric Extract (Yellow)

Fruit & Vegetable Juice

MSG

Monosodium glutamate

Used as a flavor enhancer

SMARTER GROCERY SHOPPING

Stick to the outside perimeter

Fresh or frozen vegetables and fruits over canned

Read food labels and do not become swayed by the health claims Nutritional data

Ingredients List

Serving sizes