Essential Nutrients

CarbohydratesFatProtein

VitaminsMinerals

Water

NUTRITION

Provide Energy

Facilitate energy use, growth, repair and reproduction

Replace fluids in cells and tissues

http://www.health.harvard.edu/blog/study-supports-heart-benefits-from-mediterranean-style-diets-201302255930

NUTRITION TYPICAL vs.RECOMMENDED

NUTRITIONAL BALANCE

http://www.webmd.com/video/bariatric-surgery

http://download.eastbaymediac.com.edgesuite.net/anon.eastbaymediac.m7z.net/ebm-origin/podcast_media/NutritionFreeLecture.mp4

http://www.webmd.com/video/nestle-americas-nutrition

NUTRITION

Calories = measure of the energy content foods provide.

1 Calorie (Cal.) = 1 kilocalorie = 1,000 calories

1 calorie (lowercase c) can raise 1 gram of water 1 degree Celsius1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius http://www.webmd.com/video/nestle-what-is-calorie

PROTEINS

Proteins:Abt. ½ of non-water body weightrepair, build cellsstructurecell and body functions antibodies, enzymes, hormonestransport CO2, O2, nutrients 1 gram = 4 Calories10-12% of daily calories

PROTEINS

Amino Acids = building blocks

Essential = 9 amino acidsNon-essential = 11 amino acids

Complete protein = 20 amino acids = 9 Essential + 11 Non-essential

PROTEINS

Complete proteins all 9 essential amino acids animal products

Incomplete proteins lack some of the 9 essential amino acids plant products .

PROTEINS

Group Daily protein requirements(g/kg body weight)

Most adults

Recreational athletes

Elite athletes in training

0.8 g/kg

1.0-1.1 g/kg

1.2 – 1.6 g/kg

PROTEINS

What’s the deal with High Protein Diets?

Ketone Bodies

http://www.webmd.com/diet/slideshow-high-protein-diet

CARBOHYDRATES

Carbohydrates (CHO)Energy45-65% of calories1 gram = 4 Calories

SIMPLE VS. COMPLEX

Simple carbohydrates (sugars)Glucose and glycogenDirect energy sourceProtein sparing effect

Complex carbohydratessource of vitamins and minerals,“time release” energy source,fiber

FIBER

Insoluble Fiber – absorbs water aids digestion

Soluble Fiber gel-like paces the absorption of carbohydrates

25-38 grams of fiber a day recommended

http://www.webmd.com/diet/fiber-health-benefits-11/slideshow-high-fiber-foods

FATS

Fats Energy - supply and store Insulation Cell function and structure

20-30% of Calories (20% unsaturated) (10% saturated)

1 gram = 9 Calories1 pound of fat = 3500 Calories

FATS

Fats = lipids=fats and oilsTriglyceride =

Saturated:

Unsaturated: a. Polyunsaturated b. Monounsaturated

TRANS-FATTY ACIDS

Trans-fatty acidHydrogenation

FATS = essential

Omega 6 = linoleic

Omega 3 = linolenic

http://www.webmd.com/diet/slideshow-omega-3-health-benefits

VITAMINS

metabolic function. A,D,E, and K are fat soluble B and C are water soluble. best from food..

MINERALS

enzyme function

Macro = major calcium, sodium, potassium, magnesium, chloride

Micro = trace iron, zinc, copper, selenium, fluoride, chromium

Sodium 2400 mg a day recommended 3100-4700mg typical,

NUTRITION TYPICAL vs.RECOMMENDED

http://www.choosemyplate.gov/

Redesigning the Nutrition Facts Label The Food and Drug Administration proposed several changes to the well-known label.

FOOD LABELS

ENERGY BALANCE EQUATION

Caloric Intake from Fats,Carbohydrate, Protein,

Caloric Expenditure•BMR 60-75%•Thermogenesis 10-30%• Physical Activity 15-30%•N.E.A.T.

BASEL METABOLIC RATE = BMRHAMWI EQUATION:

Women 100 Calories for first 5 feet and 5 Calories for each inch over 5 feet.

Men 106 Calories for first 5 feet and 6 Calories for each inch over 5 feet.

IDEAL BODY WEIGHT

% total body weight minus % fat weight = % fat-free weight Example:

Male college student 185lbs. and 25% body fat. He wants to be at 10% body fat

75% times 185 lbs. = 138.8 lbs. of fat free weight

138.8 ÷ .90 = 154.2 lbs.

CALORIC TRICKSWater not sugar drinksWhole foods – fresh vegetables and fruits

Nutrient Dense Foods – ¼ pounder w/ cheese vs. 6 inch turkey sub.

High volume, Low Calorie Foods –high water and fiber content

soups, fruit, vegetables

High fiber foods – brown rice, whole grain breads

Limit fried foodsLimit added simple sugars

NUTRITION AND FITNESS

Complex Carbohydrates provide energy

Protein (lean natural sources) Repair tissues Fats (saturated) ( essential fats) Vitamins and minerals best from natural sourcesWater energy and electrolyte drinks unnecessary

DAILY CALORIC NEEDBMR = 60-75% of total CaloriesMyPlate.gov

Activity Level Description Calories per Pound

Very sedentary Restricted movement

13

Sedentary Light work or office job

14

Moderate activity

Moderate activity and weekend recreation

15

Very physically active

Vigorous activity 3-4 X a week

16

Competitive athlete

Daily vigorous exercise

17-18

http://www.webmd.com/food-recipes/slideshow-to-buy-or-not-to-buy-organic

ORGANIC FOODS