Simmons College Nutrition Website/title> <meta http-equiv="content-type" content="text/html; charset=iso-8859-1" /> <link rel="stylesheet" type="text/css" href="css/initial.css" /> <link rel="stylesheet" type="text/css" href="css/basics.css" /> </head> <body> <div id="outer"> <div id="hdr"> <h1>Simmons College Nutrition Website<br /> </h1> <div id="inner"> <img src="img/template/1.png" style="width: 45px; height: 45px;" /><img src="img/template/2.png" style="width: 45px; height: 45px;" /><img src="img/template/3.png" style="width: 45px; height: 45px;" /><img src="img/template/4.png" style="width: 45px; height: 45px;" /><img src="img/template/5.png" style="width: 45px; height: 45px;" /><img src="img/template/6.png" style="width: 45px; height: 45px;" /><img src="img/template/7.png" style="width: 45px; height: 45px;" /><img src="img/template/8.png" style="width: 45px; height: 45px;" /><img src="img/template/9.png" style="width: 45px; height: 45px;" /><img src="img/template/10.png" 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href="vegetarianism.html">Vegetarianism</a></li> </ul> </div> <div id="cont">  <h2><font size="+2"><a name="top">The Basic Six</a><font size="3"> <hr><center><a href="#carbs">Carbohydrates</a> | <a href="#protein">Protein</a> | <a href="#fats">Fats</a> | <a href="#vitamins">Vitamins</a> | <a href="#minerals">Minerals</a> | <a href="#h2o">Water</a></center> </font></font> </h2> <p> <ul> <font face="Ravie" size="4" color="#FF0000"><a name="carbs">Carbohydrates</a></font> <li>Major fuel source for the body. </li> <li>1 gram of carbohydrate = 4 kcal </li> <li>Found in fruits, vegetables, dairy products, breads, cereal, pasta, and other grains.</li> </ul></p><p>Carbohydrates are divided into two categories, <b>simple</b> <i>vs.</i> <b>complex</b>. </p> <p><blockquote><blockquote><blockquote><blockquote><blockquote><i>Simple</i> -- Table sugar, honey, maple syrup, fruit sugar, high fructose corn syrup, and milk sugar. </blockquote></blockquote></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><li>Digested quickly</li></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote> </p> <p><blockquote><blockquote><blockquote><blockquote><blockquote><i>Complex</i> -- Grains, legumes, peas, corn, and potatoes. </blockquote></blockquote></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><li>Longer to digest</li><li>Provide more nutrients</li></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></p> <p><b>Carbohydrate Needs</b> <ul> <li>The RDA = 130 grams/day (based on the amount needed to supply adequate glucose for the central nervous system)</li> <li>Carbohydrates should range from 45-65% of total energy intake.</li></ul></p> <p><b>Key Nutrients</b><ul><li><i>Breads, cereals and other grain products</i></li> <ul> <blockquote><blockquote><li>Riboflavin, thiamin, niacin, magnesium, and fiber</li></ul></ul></blockquote></blockquote> <ul><li><i>Vegetables</i></li><ul><blockquote><blockquote><li>Vitamin A, vitamin C, folate, potassium, magnesium, and fiber</li></ul></blockquote></blockquote></ul> <ul><li><i>Fruits</i></li> <ul><blockquote><blockquote><li>Vitamin A, vitamin C, and fiber</blockquote></blockquote></li></ul></ul> <ul><li><i>Milk, cheese, and yogurt</i></li> <ul><blockquote><blockquote><li>Calcium, Vitamin B12, vitamin D, and vitamin A</blockquote></blockquote></li></ul></ul></ul> </p> <p><b>Serving Size Recommendations</b></p> <ul><li><i>Breads, cereals, and other grain products</i> -- <b>6-11 servings/day</b></li></ul> <blockquote><blockquote><b><i>Serving</b></i> = 1 sl bread, ½ C cooked cereal, rice or pasta; ½ C bagel or English muffin; 1 small roll, biscuit or muffin; 3-4 small crackers or 2 large crackers.</blockquote></blockquote> <ul><li><i>Vegetables</i> -– <b>3-5 Servings/day</b></li></ul> <blockquote><blockquote><b><i>Serving</b></i> = ½ C cooked raw vegetables; 1 C leafy raw vegetables; ¾ C vegetable juice.</blockquote></blockquote> <ul><li><i>Fruits</i> –- <b>2-4 Servings/day</b></li></ul> <blockquote><blockquote><b><i>Serving</b></i> = 1 medium apple, banana, or orange; ½ grapefruit, 1 melon wedge; ¾ C juice; ½ C berries; ½ C canned fruit; ¼ C dried fruit.</blockquote></blockquote> <ul><li>Milk, cheese, and yogurt</i> -- <b>2 servings/day</b></li></ul> <blockquote><blockquote><b><i>Serving</b></i> = 1 C milk or yogurt; 2 oz processed cheese; 1 ½ oz cheese.</blockquote></blockquote> </p> <p><b>Fiber</b></p> <ul><li>Found in the cell walls of plants</li> <li>Can not be digested in our bodies</li> <li>Yields little energy</li></ul></p> <p><b>Classification of Dietary Fibers</b> <blockquote><blockquote><i>Soluble vs. Insoluble</i></blockquote></blockquote> <i>Soluble</i> – Fibers that partially dissolve in water and are metabolized by bacteria in the large intestine. <blockquote><blockquote><blockquote><blockquote><i>Include:</i> pectins, gums, and mucilages</blockquote></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><i>Examples:</i> Apples, bananas, oranges, carrots, barley, oats, and kidney beans</blockquote></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><i>Physiological Effects:</i> Delays gastric emptying, slows glucose absorption, and can lower “bad” cholesterol.</blockquote></blockquote></blockquote></blockquote> <i>Insoluble</i> - Fibers that generally do not dissolve in water and are not usually metabolized by bacteria in the intestine. <blockquote><blockquote><blockquote><blockquote><i>Include:</i> cellulose, hemicelluloses, and lignins</blockquote></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><i>Examples:</i> Wheat Bran, wheat products, and brown rice</blockquote></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><i>Physiological Effects:</i> Increase fecal bulk and decreases intestinal transit time.</blockquote></blockquote></blockquote></blockquote> </p><p><b>Fiber Needs</b></p> <p><ul><blockquote><blockquote><li>Adequate intake for adults:</li></blockquote></blockquote> <ul><blockquote><blockquote><blockquote><li>25 grams/day for women</li></blockquote></blockquote></blockquote></ul> <ul><blockquote><blockquote><blockquote><li>38 grams/day for men</li></blockquote></blockquote></blockquote> <ul><blockquote><blockquote><blockquote><blockquote><li>This is based on a goal of 14g/1000 kcal in a diet.</blockquote></blockquote></blockquote></li></ul></ul> </p><p><b>Functions of Fiber</b></p> <p><ul><blockquote><blockquote><li>Fiber increases regularity.</blockquote></blockquote></li> <blockquote><blockquote><li>High-fiber foods are filling and do not yield much energy.</blockquote></blockquote></li> <blockquote><blockquote><li>It is more advisable to increase fiber-rich foods rather than a supplement because they contain vitamins, minerals, phytochemicals, antioxidants, and sometimes essential fatty acids.</li></blockquote></blockquote> </ul></p> <p><b><i>Fiber in Selected Foods</i></b></p> <p><i>Bread, Cereal, Rice, and Pasta</i></p> <p><ul><blockquote><blockquote><b>1-2 g of fiber or more</b></blockquote></blockquote> <blockquote><blockquote><li>1 sl whole wheat or rye bread (1g)</li></blockquote></blockquote> <blockquote><blockquote><li>1 sl pumpernickel bread (2g)</li></blockquote></blockquote> <blockquote><blockquote><li>½ Cup 100% bran cereal (10g)</li></blockquote></blockquote> </ul></p> <p><i>Vegetables</i></p> <p><ul><blockquote><blockquote><b>2-3 g of fiber</b></blockquote></blockquote> <blockquote><blockquote><li>½ Cup cooked broccoli, brussels sprouts, cabbage, cauliflower, collards, corn, eggplant, green beans, potatoes, pumpkin.</li></blockquote></blockquote> <blockquote><blockquote><li>½ Cup raw carrots, peppers.</li></blockquote></blockquote> <blockquote><blockquote><li>1 Cup raw bean sprouts</li></blockquote></blockquote> </ul></p> <p><i>Fruit</i></p> <p><ul><blockquote><blockquote><b>About 2g of fiber</b></blockquote></blockquote> <blockquote><blockquote><li>1 medium apple, banana, kiwi, nectarine, orange, pear.</li></blockquote></blockquote> <blockquote><blockquote><li>½ Cup applesauce, blackberries, raspberries, strawberries.</li></blockquote></blockquote> <blockquote><blockquote><li>Fruit juices contain very little fiber</li></blockquote></blockquote> </ul></p> <p><i>Legumes</i></p> <p><ul><blockquote><blockquote><b>Many contain 8g of fiber, some have 5g</b></blockquote></blockquote> <blockquote><blockquote><li>½ Cup baked beans, black beans, kidney beans, navy beans, pinto beans (8g)</li></blockquote></blockquote> <blockquote><blockquote><li>½ Cup garbanzo beans, lentils, lima beans, split peas (5g)</li></blockquote></blockquote> </ul></p><p><a href="#top">Back to Top</a></p>  <p><ul> <font face="Ravie" size="4" color="#FF0000"><hr><a name="protein">Protein</a></font> <li>1 gram of protein = 4 kcal</li> <li>Proteins in foods supply amino acids (building blocks) from which the body makes its own proteins.</li> <li>The body is not capable of making all amino acids, and needs to get them from food. These amino acids are called "essential."</li> <li>Complete proteins contain all amino acids that are essential.</li> <li>Incomplete proteins lack or are low in one or more essential amino acids.</li></ul></p> <p><b>Protein Needs</b></p> <ul><li>The RDA = 0.8grams/kilogram</li> <ul><blockquote><blockquote><blockquote><li>Example – 145 lb (70kg) man = 56g protein</li></ul></blockquote></blockquote></blockquote> <blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote><blockquote>125 lb (57kg) woman = 46g protein</blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote></blockquote> <li>Should range from 15-20% of daily intake.</li> <li>When the body is growing or recovering from illness, extra protein is needed to supply material for new tissue.</li> <li>People who are not growing only need to eat enough protein to account for daily losses of protein from urine, feces, skin, hair, nails, etc.</li></ul> </p> <p><b>Protein Excess</b></p> <p><ul><li>Excess protein may be harmful</li> <li>Protein rich foods are often high-fat foods that contribute to over-weight, or other health risks.</li> <li>There is a link between high-meat diets and colon cancer.</li> <li>High protein promotes calcium excretion, which depletes the bones.</li> </ul></p> <p><b>Functions of Proteins</b></p> <p><ul><li>Maintaining fluid balance</li> <li>Forming hormones and enzymes</li> <li>Contributing to immune function</li></ul></p> <p><b>Foods Containing Protein</b></p> <p><i>Milk, cheese, and yogurt</i></p> <p><ul><blockquote><blockquote><b>About 8g of protein</b></blockquote></blockquote> <blockquote><blockquote><li>1 cup of milk, buttermilk, or yogurt</li></blockquote></blockquote> <blockquote><blockquote><li>1oz of regular cheese</li></blockquote></blockquote> <blockquote><blockquote><li>¼ cup of cottage cheese</li></blockquote></blockquote> </ul></p> <p><i>Meat, poultry, fish, and alternatives</i></p> <p><ul><blockquote><blockquote><b>About 7g of protein</b></blockquote></blockquote> <blockquote><blockquote><li>1 oz meat, poultry, or fish</li></blockquote></blockquote> <blockquote><blockquote><li>½ cup legumes</li></blockquote></blockquote> <blockquote><blockquote><li>1 egg</li></blockquote></blockquote> <blockquote><blockquote><li>½ cup tofu</li></blockquote></blockquote> <blockquote><blockquote><li>2 T. peanut butter</li></blockquote></blockquote> <blockquote><blockquote><li>1-2 oz of nuts or seeds</li></blockquote></blockquote> </ul></p> <p><i>Breads, cereals, and other grains</i></p> <p><ul><blockquote><blockquote><b>About 3g protein</b></blockquote></blockquote> <blockquote><blockquote><li>1 sl bread</li></blockquote></blockquote> <blockquote><blockquote><li>½ cup cooked rice, pasta, cereals, or other grains</li></blockquote></blockquote> <ul></p> <p><i>Vegetables</i></p> <p><ul><blockquote><blockquote><b>About 2g of protein</b></blockquote></blockquote> <blockquote><blockquote><li>½ cup cooked vegetables</li></blockquote></blockquote> <blockquote><blockquote><li>1 cup raw vegetables</li></blockquote></blockquote> </ul></p> <p><b>Key Nutrients</b></p> <ul><li>Phosphorus, vitamin B6, vitamin B12, zinc, magnesium, iron, niacin, and thiamin.</li></ul></p> <p><b>Serving Size Recommendations</b></p> <ul><li><b>Servings</b> = 2-3 oz lean, cooked meat, poultry, or fish; 1 egg; ½ cup cooked legumes; 2T. peanut butter.</li> </ul></p><p><a href="#top">Back to Top</a></p>  <h2><ul> <font face="Ravie" size="4" color="#FF0000"><hr><a name="fats">Fats</a></font> </h2> <p><li> 1 gram of fat = 9kcal (more than double the amount of carbohydrates and protein)</li></p> </ul> <p><b>Types of fats</p></b></p> <p> <ul><li><i>Triglycerides</i> – The main form of fat stored in the body and provided in the diet.</li> <li><i>Trans-fats</i> – Formed when vegetable oils are processed into shortening or margarine</li> <ul><blockquote><li>They are found in processed foods made with partially hydrogenated vegetable oil or shortening, and in some animal foods.</li></blockquote> <blockquote><li>Eating foods high in trans-fats raises LDL.</li></blockquote></ul></ul></p> <ul><li><i>Omega-3 fatty acids</i> – Polyunsaturated fatty acid</li> <ul><blockquote><li>Mainly found in dark meat fish such as tuna, salmon, bluefish, and anchovy.</blockquote></li></ul> <ul><blockquote><li>Omega-3 fatty acids are essential for growth and development and aid in the prevention of heart disease, hypertension, cancer, and arthritis.</blockquote></li></ul> <li><i>Saturated fat</i> - Solid at room temperature.</li> <ul><blockquote><li>Mainly found in meat and poultry, whole or reduced fat milk, and butter.</blockquote></li></ul> <ul><blockquote><li>Coconut and palm kernel oil are saturated vegetable oils.</li></ul></blockquote> <ul><blockquote><li>Eating an abundance of foods high in saturated fat may increase LDL (bad cholesterol)</ul><blockquote></li></ul> </p> <p><ul><li><i>Unsaturated fat</i> - Liquid at room temperature.</li> <ul><blockquote><li><i>Polyunsaturated fat</i></li></blockquote> <ul><blockquote><blockquote><li>Mainly found in seafoods, safflower, sunflower, corn, flax seed and canola oils.</li></blockquote></blockquote> <blockquote><blockquote><li>Eating polyunsaturated fats in place of saturated fats decreases LDL.</li></blockquote></blockquote> </ul></ul></ul> <ul><ul><blockquote><li><i>Monounsaturated fat</i></li></blockquote> <ul><blockquote><blockquote><li>Found in vegetable oils such as, canola, olive, and peanut oils.</li></blockquote></blockquote> <blockquote><blockquote><li>Foods high in monounsaturated fats may lower LDL and decrease the risk of heart disease.</li></blockquote></blockquote></ul></ul></ul></p> <p><b>Functions of Fats</b></p><p> <ul><li>Provide energy for the body.</li> <li>Store energy for later use.</li> <li>Insulate and protect the body.</li> <li>Transport fats soluble vitamins (vitamins A, D, E, and K).</li></ul></p> <p><b>Fat Recommendations</b></p> <ul><li>Dietary guidelines recommend that total fat should not exceed 30% of daily intake.</li> <li>Saturated fats should account for less than 10% of daily intake</li> <li>Polyunsaturated fats should account for 10%.</li> <li>Monounsaturated fats should provide the remaining amount.</li></ul></p> <p><b>Fat in Foods</b></p><ul> <li>Provides satiety and flavor</li> <li>Hydrogenation of fatty acids aids in food texture</li> <li>Fat rancidity limits shelf life of food</li> <li>Fats act as emulsifiers</li></ul></p><p><a href="#top">Back to Top</a></p>  <h2><font face="Ravie" size="4" color="#FF0000"><hr><a name="vitamins">Vitamins</a></font></h2> <p><ul><li>Essential substances needed in diet, in small amounts, for function, growth, and maintenance of body tissues.</li> <li>Do not provide energy for the body; however they facilitate chemical reactions that provide energy.</li> <li>Found in both plant and animal foods, and are also synthesized in a laboratory.</li> <li>Classified as either water soluble, or fat soluble.</li></ul></p> <p><i>Water-soluble vitamins</i> (dissolve in water) <ul><li>The B vitamins</li> <ul><blockquote><li>B 1 (Thiamine)</blockquote></li></ul> <ul><blockquote><li>B 2 (Riboflavin)</blockquote></li></ul> <ul><blockquote><li>B 3 (Niacin)</blockquote></li></ul> <ul><blockquote><li>B 5 (Pantothentic acid)</blockquote></li></ul> <ul><blockquote><li>B 5 (Pyridoxine)</blockquote></li></ul> <ul><blockquote><li>B 7 (Biotin)</blockquote></li></ul> <ul><blockquote><li>B 9 (Folic acid)</blockquote></li></ul> <ul><blockquote><li>B 12 (Cynaocobalamin)</blockquote></li></ul> <ul><blockquote><li>Vitamin C</blockquote></li></ul></ul></p> <p><i>Fat-soluble vitamins</i> (absorbed with the help of fats)</p> <ul><li>Vitamin A</li> <li>Vitamin D</li> <li>Vitamin E</li> <li>Vitamin K</li></ul></p> <p><b>Vitamin links</b></p> <a href="http://en.wikipedia.org/wiki/Vitamin">http://en.wikipedia.org/wiki/Vitamin</a> <a href="http://www.nal.usda.gov/fnic/dga/rda.pdf">http://www.nal.usda.gov/fnic/dga/rda.pdf</a> </p><p><a href="#top">Back to Top</a></p>  <h2><ul> <font face="Ravie" size="4" color="#FF0000"><hr><a name="minerals">Minerals</a></font> </h2> <p><ul><li>Inorganic substances</li> <li>Parts of body tissues and fluids that work in combination with enzymes, hormones, vitamins and transport substances.</li> <li>Used in nerve transmission, muscle contraction, cell permeability, tissue rigidity and structure, blood formation, acid-base balance, fluid regulation, protein metabolism and energy production.</li> <li>Make up 4% of the body’s weight.</li> <li>Classified as either major, or trace.</li></ul></p> <p><i>Major Minerals</i> (required in amounts greater than 100mg/day)</p> <ul><li>Calcium</li> <li>Chloride</li> <li>Magnesium</li> <li>Phosphorus</li> <li>Potassium</li> <li>Sodium</li> <li>Sulfur</li></ul></p> <p><i>Trace Minerals</i> (required in amounts less than 100mg/day)</p> <p><ul><li>Chromium</li> <li>Copper</li> <li>Fluoride</li> <li>Iodine</li> <li>Iron</li> <li>Manganese</li> <li>Molybdenum</li> <li>Nickel</li> <li>Selenium</li> <li>Zinc</li></ul></p> <p><b>Mineral links</b></p> <p><a href="http://en.wikipedia.org/wiki/Dietary_mineral">http://en.wikipedia.org/wiki/Dietary_mineral</a></p> <p><a href="#top">Back to Top</a></p>  <h2><font face="Ravie" size="4" color="#FF0000"><a name="h2o"><hr>Water</a></font></h2> <p> <ul><li>Often overlooked as a nutrient; however it is the macronutrient that is needed in the largest quantity.</li> <li>Because the body has no storage site for water, it is more important than carbohydrate, protein, fat, vitamins, or minerals.</li> <li>Biological processes necessary for life would cease within days without water.</li> <li>Water has many vital functions in the body:</li> <ul><blockquote><li>It acts as a solvent and lubricant for transporting nutrients and waste.</blockquote></li></ul> <ul><blockquote><li>Plays a role in temperature regulation and chemical processes.</li></blockquote></ul> <li>The human body is about 60% water.</li> <li>Humans require about 2 liters (L) or 8 cups (C) of water a day; or fluids that contain water.</li> <li>Achieving an adequate water intake is important to prevent dehydration.</li> <li>Available in foods such as, fruits and vegetables. (grapes, lettuce, melon, tomatoes)</li> </ul></p> <p><b>Ten Tips for Proper Hydration</b></p><p> <a href="http://www.bottlewater.org/public/InfoForRepTenTips.htm">http://www.bottlewater.org/public/InfoForRepTenTips.htm</a></p> <p><b>Staying Hydrated</p></b><p> <a href="http://www.ucsf.edu/sfshare/athletes.htm#hydration">http://www.ucsf.edu/sfshare/athletes.htm#hydration</a></p> <p><a href="#top">Back to Top</a></p>  </div> <div id="ftr">Copyright © 2006</div> </div> </body> </html>