NUTRITION - PROTEIN, CARBOHYDRATES AND FAT
Topic 1
Nutrition – is it important? Leading cause of death in United States - Heart Disease
Over 630,00 per year One main factor – nutrition such as diets high in saturated fat
Second leading cause of death - Cancer Nearly 560,000 per year One main factor – nutrition such as excessive alcohol intake
Third leading cause of death - Stroke Over 135,000 per year One main factor – nutrition such as diets high in sodium and saturated
fat Sixth leading cause of death - Diabetes
Over 70,000 per year One main factor – nutrition such as diets high in saturated fat, sodium,
and refined sugars Number of deaths per year with a direct link to nutrition,
1,395,000
Diseases can be prevented or lessened with good nutrition
What is Nutrition?
Nutrition is the process by which humans take in and use food in their bodies
Food can be used to help prevent or improve diseases, conditions or problems
Food Breakdown
Food – broken down into ‘macronutrients’ and ‘micronutrients’ Macronutrients - need in large quantities
and provide calories Protein, fat and carbohydrates Calories are a measure of the energy food
provides for the body Micronutrients – need in small quantities
All vitamins and minerals Regulates body processes
Macronutrients – Protein
Protein Builds and repairs muscles Makes hair and skin Fights against infections Supplies energy to the body
Protein ~25% daily calories Calories
Sedentary men 1800 calories/day Sedentary women 1500 calories/day
Sample Calculation
Sample Calculation
1800 Calories (sedentary men, active women)
~25% Protein 1800 x .25 (or 25%) = 450 calories
450 calories divided by 4 (number of calories per gram of protein)
OR 450/4 = 112.5 grams of protein each day Summary – Approximately 110 grams of
protein each day
Foods with Protein
Meat and meat alternatives Examples:
Beef, chicken, pork lamb and wild game Fish, scallops and shrimp Beans and dried peas, lentils Eggs, nuts and tofu
Milk and milk products Examples include milk, cottage cheese and yogurt
Limited amounts of protein in bread and starch foods, vegetables and fruits
See handout for more complete listing and amounts
Macronutrients – Carbohydrates
Carbohydrates Provides energy for daily activities Helps mental function Needed for heart to beat, muscles to move
and lungs to breathe Carbohydrates ~50% daily calories
Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day
Sample Calculation
Sample Calculation
1800 Calories (sedentary men, active women)
~50% Carbohydrates each day 1800 x .5 (or 50%) = 900 calories
900 calories divided by 4 (number of calories per gram of carbohydrate)
OR 900/4 = 225 grams of carbohydrates each day
Summary - Approximately 225 grams of carbohydrates each day
Foods with Carbohydrates
Bread, grain and cereal Examples
Bread, tortillas, cereal Potatoes, corn and starchy vegetables Rice, beans and nuts
Fruits and vegetables Limited amounts found in meat and meat
alternatives, and fats and oils
See handout for a recommended list of carbohydrates
Macronutrients – Fat
Fat Provides insulation to the body Helps store fat-soluble vitamins Protects the heart, kidneys, and liver Supplies energy to the body
Fat ~25% daily calories Calories
Sedentary men 1800 calories/day Sedentary women 1500 calories/day
Sample Calculation
Sample Calculation
1800 Calories (sedentary men, active women)
~25% Fat 1800 x .25 (or 25%) = 450 calories 450 calories divided by 9 (number of
calories per gram of fat) OR 450/9 = 50 grams of fat each day Summary – Approximately 50 grams of
fat each day
Foods with Fat
Fats and oils Examples
Butter and margarine, lard Oils such as olive, canola, peanut, safflower, etc.
Milk and dairy products, and some meat and meat alternative foods Examples include whole and 2% milk, regular yogurt
and cottage cheese (not reduced fat), fatty cuts of meat (filet mignon, dark meat chicken, etc.)
Limited amounts found in vegetables and fruit
See handout for recommended fats to consume
How Many Macronutrients are in My Food?
Reading labels
Reference books such as Calorie King
Internet resources such as www.mypyramid.gov and www.nal.usda.gov/fnic/foodcomp/search/
Micronutrients – small amounts
Vitamins: A, B, C, D, E and K Needed for healthy teeth and skin (vitamin A) Converts carbohydrates into energy (B1-
thiamin) Maintenance of normal brain function (B-6
pyridoxine)
Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. Builds strong bones and teeth (calcium) Formation and repair of muscles (magnesium) Maintenance of blood sugar levels (chromium)
How Many Micronutrients are in My Food?
Reading labels
Reference books
Internet resources such as www.mypyramid.gov and
www.nal.usda.gov/fnic/foodcomp/search/
How Many Micronutrients do I need?
Individual to each person based on Sex Age Disease state Pregnant or lactating
Dietary Reference Intakes can be found at www.fnic.nal.usda.gov
Example of DRI Table
Bringing it all Together
Macronutrients and micronutrients are found together in most foods Balance of both makes a nutrient dense
food Examples:
Banana- Carbohydrate and potassium Oatmeal- Carbohydrate, folate, and B vitamins Salmon- Protein, fat and vitamins D and E Avocado- Fat, B vitamins, vitamins E and K Broccoli- Carbohydrate, vitamin A and C
Techniques to use in the Real World
Plate Method ½ of plate of foods with carbohydrate
Rice, breads, pasta, fruits, vegetables etc ¼ of plate of foods with protein
Salmon, beans etc ¼ of plate or less of foods with fat
Dressings, sauces etc Calculations
Snacks Count Too!
Snacks should be included in your total carbohydrate, fat and protein daily percentages
1 – 2 each day ~150 calories each Examples:
Low fat yogurt and granola (1 cup) Air popped popcorn, unbuttered (2 cups) Apples and peanut butter
Handout for snack options
Practice Makes Perfect
Calculate YOUR numbers for daily protein, carbohydrates and fat ~2200 calories for active men and very active
women ~1800 calories for sedentary men and active
women ~1500 calories for sedentary women
Split into groups based on daily calorie levels Come up with a one day sample menu with
~25% Protein, ~25% Fat and ~50% Carbohydrates. Don’t Forget to Include Snacks!
Sample Menu
Breakfast: Hot Cereal w/ Blueberries Scrambled EggSnack: Apple Slices w/ Peanut ButterLunch: Turkey Sandwich on Wheat w/ LTO & Mayo GrapesSnack: Yogurt w/ GranolaDinner: Salmon w/ Brown Rice and Green BeansDessert: Strawberries w/ Cool Whip
Discussion
Thoughts? Questions?
Reference Materials
Mayo Clinic - http://www.mayoclinic.com/ American Dietetic Association –
http://www.eatright.org/ MyPyramid - http://www.mypyramid.gov/ American Heart Association -
http://www.heart.org/HEARTORG/ American Diabetes Association -
http://www.diabetes.org/ Center for Science in the Public Interest -
http://www.cspinet.org/ USDA National Nutrient Database for Standard
Reference - http://www.nal.usda.gov/fnic/foodcomp/search/