Healthy Nutrition
Guidelines
#1- Macronutrients
Property of HHPR Department-PSU
Body Composition Review ?’s
• What is a healthy % fat range for college
age women? Ditto for men??
• Are genetics or lifestyle habits more
influential in determining % fat???
• Identify the 2 basic lifestyle factors you
control that determine whether you will
gain, lose or maintain body weight????
Chapter 8
2
Nutritional Requirements:
Components of a Healthy Diet
• Essential nutrients = substances the body
must get from food because it cannot
manufacture them at all or fast enough to
meet E needs
• Macronutrients
Micronutrients
– Proteins
– Carbohydrates
– Fats
-Vitamins
-Minerals
-Water
Energy (E) from Food
• Kilocalorie or Kcal= a measure of E content
• Three classes of macronutrients our essential
nutrients supply ALL your energy (E) or Kcals
– Carbohydrates (CHO)
– Fats
– Proteins
Sources of Energy in the Diet
“4-7-9 Rule”
One gram of each has how many Kcals?
Simple vs Complex
Carbohydrates
• Simple CHO or “simple sugars” (less healthy)
– Found naturally in fruits and milk and added to
many other foods
– Include sucrose, fructose, maltose, and lactose
• Complex CHO or “starches” (healthier)
– Found in plants, especially grains, legumes, and
tubers
– Includes most types of dietary fiber
Carbohydrates (CHO)
The Ideal Source of Energy
• A#1 primary supply energy to ALL body cells.
• Brain & nervous system use only CHO
• During high-intensity “anaerobic” exercise our
muscles get most of their E from CHO
• CHO is stored as:
– Muscle glycogen, blood & liver glucose
• V limited E source… 1900 KCALS average person
• Dr. Atkin’s “ extremely low CHO/ high protein”
diet???
Refined Carbohydrates vs
Whole Grains
• Whole grains are higher in fiber, vitamins,
minerals, and other beneficial compounds
• Whole grains take longer to digest
– Make people feel full sooner
– Cause a slower rise in glucose levels
• Choose foods that have “whole grain” as the
first item on the ingredient list on the food
label… exs– Whole wheat, whole rye, whole oats,
oatmeal, whole-grain corn, brown rice,
popcorn, barley, etc.
Glycemic Index
• Glycemic index = a measure of how the
ingestion of CHO affects blood glucose levels
• Consumption of CHO causes insulin and
glucose levels in the blood to rise and fall
• High glycemic index foods cause quick and
dramatic changes in glucose levels 
• High glycemic index foods are linked to
increased risk of diabetes and CHD 
Glycemic Index
Recommended Carbohydrate
Intake
• Acceptable Range = 45–65% of total daily
calories as CHO… the foundation!
• CHO Loading for aerobic athletes (70%)
• Adequate daily intake of CHO = 130+ grams
• Limit intake of added “simple” sugars
– Experts 10-25% or less of total daily
calories
– Limit simple to <1/3 of total CHO intake!
Fats—Essential in Limited
Healthy Amounts
•
•
•
•
•
•
Body fat stores supply E
Insulates the body
Supports and cushions organs
Absorbs fat-soluble vitamins
Add flavor/taste and texture to foods 
Excess causes OBESITY
* Why a quality CHO - moderate
protein - low fat diet is desirable!
Types and Sources of Fats
• Monounsaturated fats or “monos” 
– Found in certain vegetables, nuts, and
vegetable oils
– Healthy… help reduce atheroslerosis & CHD
– Liquid at room temperature
• Polyunsaturated fats or “polys” 
– Found in certain vegetables, nuts, and
vegetable oils
– Healthy… if NOT hydrogenated!
– Also liquid at room temperature
Types and Sources of Fats
• Saturated Fats 
– Found primarily in ANIMAL foods
– Misconception- also found in vegetables,
nuts, and vegetable oils
– Exs. - Palm and coconut oils
– Usually SOLID at room temperature
• Trans Fatty Acids or Hydrogenated Fats  
* Chemically altered monos or polys that may
be much much worse than saturated fats!
* Read food labels and AVOID totally!!!
Polyunsaturated Fats 
• Two key forms:
– Omega-3 fatty acids
• Found primarily in fish… cold vs warm
H2O ?
• Supplements
– Omega-6 fatty acids
• Found primarily in certain vegetable oils
• Exs.- corn, soybean, and cottonseed oils
? Tuna vs good ‘ol SEK catfish?
Comparison of Dietary Fats
Avoiding Trans Fatty Acids 
AKA “Hydrogenated Fats”
• Read food labels and …
• Avoid foods with “vegetable shortening”
or “partially hydrogenated” or TRANS
fats
• “Cholesterol Free,” “Low Saturated,”
“Low Cholesterol,” may not be low in
hydrogenated fats
• Cook with Canola or Olive oil
• Avoid deep fried foods … duhhh
Saturated and Trans Fats:
Comparing Butter and Margarine
Butter
Stick
margarine
Margarine
spread
Saturated fat
Trans fat
Other fats
Tub
margarine
Squeeze
margarine
0
5
10
Grams of fat in 1
tablespoon
15
SOURCE: Food an Drug Administration
Chapter 8
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Fats and Health
• Fats affect blood cholesterol levels
– LDL= “bad” or “lousy/lethal”
cholesterol
– HDL= “good” or “healthy” cholesterol
– Saturated and trans fats raise LDL 
– Trans fats also lower HDL 
– Unsaturated fats lower LDL 
* Fats also affect triglyceride levels,
inflammation, heart rhythm, blood
pressure, and cancer risk
Chapter 8
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Chapter 8
22
Recommended Fat Intake
Acceptable Range = 20–35% of total daily
calories as fat… AHA suggests…
– Monos 10%
– Polys 10%
< Saturated/Trans 10%
*** Daily Fat Gram Speed Limits***
- Women 55-60 g/day
- Men 70-80 g/day
Fats in Fast Foods &
Snack Foods
• Snack Food Line-up
– No label peeking
– Line up by most fat to least fat gms
– Read labels and line
up correctly
• Chip Burning Demo?
• Fast Food Restaurant “Guides to Nutritious Dining”
24
Proteins—The Basis of Body
Structure
• Protein = compound made of amino acids
• Proteins form key parts of the body’s main
structural components—muscles and
bones—and of blood, enzymes, cell
membranes, and some hormones
• Used primarily during rest to “repair” or
rebuild vs supplying E during exercise
Complete and Incomplete
Proteins
• Complete “essential” proteins = foods
that supply all the essential amino acids
– Meat, fish, poultry, eggs, milk, cheese, and
soy
• Incomplete “non-essential” proteins =
foods that supply most but not all
essential amino acids
– Plants, including legumes, grains, and nuts
– Vegetarians???
Recommended Protein Intake
• Acceptable Macronutrient Distribution
Range = 10–35% of total daily Kcals
• Adequate daily intake of protein = 0.8 to
1.0 gram per kilogram (0.36 gram per
pound) of body weight (BW / 2= ???g)
• Needs vary by age & activity level
• One fist- 2 fist- 3 fist- 4…. ?
Summary: Healthy
Macronutrient Ranges
• Carbohydrate = 45–65% daily Kcals
• Fat = 20–35% of total daily Kcals
• Protein = 10–35% of total daily Kcals
We Have Found the Enemy
and s/he is US! POGO
Nutritional Planning: Choosing
& Shopping for Healthier Foods
• Read Food labels
- Avoid partially hydrogenated / trans fats
- Limit high fructose corn syrup / simple sugars
- Obtain 2 gms fiber per 100 Kcals
- The shorter the ingredient list the better
• Count fat grams
- (W- 55-60 / M 70-80)
• Know Fat Percent vs Percent Daily Values
Food Labels
Read labels to
learn more
about
your food
choices.
Calculate % fat ?
Know DV’s ?
Know fat grams?
Chip demo?
Attendance ???’s
• #1- How many Kcals are there in one
gram of alcohol? Fat? (4-7-9 rule)
#2- The Macronutrients supply all of the
____ needed to produce E?
#3- T or F Most Americans need to take
protein supplements!
Chapter 8
31
2010 Dietary Guidelines
The Dietary Guidelines for Americans are published by
the Department of Health and Human Services (HHS)
and the Department of Agriculture (USDA). The
Guidelines provide authoritative advice for people two
years and older about how good dietary habits can
promote health and reduce risk for major chronic
diseases. They serve as the basis for Federal food and
nutrition education programs.
* For information on the development of the 2010 Dietary
Guidelines, check on www.dietaryguidelines.gov.
Chapter 8
32
FINAL STUDY QUESTIONS
1- All of the calories and energy (E) in the
diet are supplied by the _____________?
2- Foods full of simple sugars & causing an
immediate spike in blood sugar are called
________ glycemic index foods.
3- Healthy fats include monos & _______
whereas unhealthy fats are _____&_____.
4- Your daily” fat gram speed limit” is
_____gms (W) and ______gms (M)
5- Fats or oils one should include in their
diet include _________ & __________?
Chapter 8
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Web Sites
• Fats 101- American Heart Associationhttp://www.heart.org/HEARTORG/GettingHealth
y/FatsAndOils/FatsOils_UCM_001084_SubHomePage.jsp
• www.nutrition.gov
• Calorie Countershttp://www.thecaloriecounter.com/
• Fast Food Chains & Restaurant Calorie Counterhttp://www.calorieking.com/foods/category.php?
cat=21