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
10.
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!
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
Editor's Notes
Whole grain vs whole wheat vs multigrain vs enriched
