UT College of Pharmacy UTSSHP Nutrition Committee

+

UT College of PharmacyUTSSHP Nutrition

Committee

NUTRITION101

+USDA’s My Plate

+For a 2,000-calorie daily food plan, you need the amounts below from each food group:Vegetables Fruits Grains Dairy Protein

FoodsEat 2½ cups every day

What counts as a cup?

1 cup of raw or cooked vegetables or vegetable juice; 2 cups of leafy salad greens

Eat 2 cups every day

What counts as a cup?

1 cup of raw or cooked fruit or 100% fruit juice; ½ cup dried fruit

Eat 6 ounces every day

What counts as an ounce?

1 slice of bread; ½ cup of cooked rice, cereal, or pasta; 1 ounce of ready-to-eat cereal

Get 3 cups every day

What counts as a cup?

1 cup of milk, yogurt, or fortified soymilk; 1½ ounces natural or 2 ounces processed cheese

Eat 5½ ounces every day

What counts as an ounce?

1 ounce of lean meat, poultry, or fish; 1 egg; 1 Tbsp peanut butter; ½ ounce nuts or seeds; ¼ cup beans or peas

+Cut back on sodium and empty calories Look out for salt (sodium) in foods you buy.

Compare sodium in foods and choose those with a lower number.

Drink water instead of sugary drinks. Eat sugary desserts less often. Make foods that are high in solid fats—such as

cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not every day foods.

Limit empty calories to less than 260 per day, based on a 2,000 calorie diet.

+Be physically active your wayPick activities you like and do each for at

least 10 minutes at a time. Every bit adds up, and health benefits increase as you spend more time being active.

Children and adolescents: get 60 minutes or more a day.

Adults: get 2 hours and 30 minutes or more a week of activity that requires moderate effort, such as brisk walking.

+ What To Look For In A Nutrition Label

+Serving Size

Be sure to compare the serving size to how much you eat or else you’ll be eating more calories than you think!

+Calories

Calories from carbohydrates, proteins and fat

Limit this!!!

Less than 30% of daily calories should come from fat 600 calories in a 2000 calories

1 gram of fat contains about 9 calories.1 gram of protein contains about 4 calories.1 gram of carbohydrate contains about 4 calories. 

+Watch out for these things!

Bad! Need to limit these Things high in fat:

+Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium

Total Fat - total amount of fat in a serving Saturated fat & Trans fat - bad fats because they

raise cholesterol levels and increase the risk of heart disease

Trans fats - used by food processors to increase the shelf life of processed food, same as "partially hydrogenated oils”

Unsaturated Fats - can be calculated by subtracting the trans and saturated fats from the total fats

Sodium – can cause fluid retention and high blood pressure

+Be sure to get plenty of these!

Carbohydrates Sugar Fibers

Protein

+CarbohydratesBroken down into total carbohydrates, fiber,

and sugars

Total CarbohydratesAmount of total carbohydrates per serving

measured in gramsCombines all the carbs in a food: fiber, sugars,

starches, sugar alcohols and glycerin

+Dietary FiberAmount of indigestible (insoluble fiber) or

partially digestible (soluble fiber) bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds

Measured in grams “High fiber” foods = 5 grams of fiber or

more

SugarsContain sugars from natural, normally

present in the food, and added sugarsMeasured in grams

+ProteinsHow much total protein is in a single

serving of a food No distinction made for the type

of protein or the sourceAmino acids and peptides not included

since not considered whole food proteins

+Vitamins

Vitamin A Vitamin C Calcium Iron

+Vitamins & MineralsVitaminsVitamin A & C – only 2 vitamins on food label

since presumable historical importance to health

Measured in percentages

MineralsCalcium and Iron - only minerals required on

labelsMeasured in percent daily values

+

Portion Sizes

+A portion of rice, pasta, fruit and veggies…

+A portion of meat, fish and poultry…

+A portion of nuts and raisins…

+A portion of chips, popcorn, and pretzels…

+A portion of peanut butter and cheese…

+A portion of oil, mayo, butter and sugar…

+Making Healthy Choices at the Grocery Store

+Benefits of Eating Seasonally:

Eating seasonally ensures your food is as fresh as possible.

Your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. 

Food is often of greater nutritive value.Reduces potential exposure to chemicals

applied to produce prepared for shipping.Produce, meats, eggs and nuts eaten while

they are plentiful, do not need to be stored.

+Benefits of Eating Seasonally:Your food dollar is stretched further.Environmental damage caused by

shipping foods thousands of miles is reduced.

Buying seasonal produce also provides an exciting opportunity to try new foods and to experiment with seasonal recipes. 

Seasonal food simply tastes better!

+Different Kinds of Foods

ProduceBuy at its peak of

ripeness, which is its peak of nutritional value.

Buy locally. Eat produce that was intended to be grown in the area where you live.

+Different Kinds of Foods

PoultryMore plentiful in

the summer months (June – August)

EggsHens lay more

eggs in the spring (March-May)

+Different Kinds of Foods

NutsTypically ripen in the

fall Enjoyed in the fall and

winterRed MeatMore plentiful in the

fall and winter when animals fatten themselves for the winter

+The Environmental Working Group’s Shoppers' Guide to Pesticides in ProduceThe following twelve foods had the lowest pesticide load when conventionally grown and are the safest conventionally grown crops to consume: Broccoli Eggplant Cabbage Banana Kiwi

Asparagus Sweet peas (frozen) Mango Pineapple Sweet corn (frozen) Avocado Onion

+Best bet, buy organicSome pesticides are systemicCan not be washed away or peeled offConsider buying organic varieties of just

the foods that have been shown to be more likely to have high levels of chemical residues: peaches, apples, pears, winter squash, green beans, grapes, strawberries, raspberries, spinach, and potatoes.