Nutrition Basics
- 1. Nutrition Basics RA Lydia & Nutrition and Fitness Intern Faith Porzilli
- 2. Basics • Variety – Fruits, Vegetables, Grains, Proteins, Dairy, and Oils • Amount – Calories and portion size • Nutrient Density – Incorporating Vitamins, Minerals, and Fiber – Reducing trans/saturated fat, added sugar, and sodium
- 3. Choosing Produce Fruits • Fresh • Frozen • Dried • Canned Vegetables • Dark-green • Red and Orange • Legumes • Starchy • Others
- 4. Grains •Different labels on different types of breads mean different things •Make 1/2 your grains whole grains!
- 5. Protein Sources Meat • Poultry • Red Meat • Seafood • Eggs Dairy • Milk • Yogurt • Cheese • Vegan Alternatives • Nuts • Beans • Seeds • Soy Products Plant
- 6. Oils • Naturally found in some foods – Nuts – Olives – Avocados – Seafood • Provide essential vitamins and nutrients – Vitamin E and Fatty Acids
- 7. What is Metabolism? • Digestion • Absorption • Transport • Repackaging • Energy production • Cell function
- 8. The 6 Key Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water
- 9. Macronutrients Carbohydrates • The body’s main source of energy • Primary source of energy for red blood cells and brain cells • 45-65% calories • 4calories/gram Fats • Protein source for growth and maintaining tissue • Can be used as energy • Important neurotransmitters and enzymes • 20-35%calories • 4calories/gram Proteins • storage form of excess energy • Trans, Saturated, Polyunsaturated, Monounsaturated • 10-35% calories • 9calories/gram
- 11. Micronutrients Vitamins • A, Bs, C, D, E, K • Fat soluble • Water soluble • Supplements • Gender differences Minerals • Trace • Major • Calcium, Phosphorus, Magnesium, Sulfur, Iron, Copper, Zinc, Manganese, Iodine, Selenium, Fluoride, Potassium
- 13. Water • 60-70% of your body • Regulates body temperature • Used in the transportation of nutrients and waste • 0 calories per gram • About 8, 8-floz. Glasses a day (about half a gallon)
- 14. How to Manage Your Meals: • Eat 3-6 meals per day • Avoid skipping meals • Utilize an energy pyramid to judge the size of your meals • Eat less at night, you don’t need excess energy in your sleep!
- 15. Portion Control
- 16. Dining Hall Tips and Tricks: • Cup of fruit for breakfast the next morning • Try to grab a piece of fruit at every meal • Banana and peanut butter cheap/easy/nutritious • Keep a snack in your bag in case you skip a meal • Be aware of the portions you take • Mix the foods from different stations!
- 17. Use the Budget Card • New card every semester • Found at https://binghamton.sodexomyway.com
- 18. Binghamton’s Commitment “On November 16, 2014, Binghamton University, joined 19 other college or university campuses across the nation to team up with PHA for the Healthier Campus Initiative. This initiative was developed in an effort to help make campuses healthier by adopting guidelines around nutrition, physical activity and programming. ”
- 19. Resources Online: • Eatright.org • Healthypeople.gov (Healthy People 2020) • http://www.fruitsandveggiesmorematters.org On Campus: • Decker Student Health Services • Alexa Schmidt, Campus Dietician • Health and Wellness Department Professors