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