Essential Nutrients

CarbohydratesFatProtein

VitaminsMinerals

Water

NUTRITION

Provide Energy

Facilitate energy use, growth, repair and reproductionReplace 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

NUTRITIONCalories = 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

PROTEINSProteins:

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

PROTEINSAmino Acids = building blocks

Essential = 9 amino acidsNon-essential = 11 amino acids

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

PROTEINSComplete 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

CARBOHYDRATESCarbohydrates (CHO)

Energy45-65% of calories1 gram = 4 Calories

SIMPLE VS. COMPLEXSimple carbohydrates (sugars)

Glucose and glycogenDirect energy sourceProtein sparing effect

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

FIBERInsoluble Fiber – absorbs water aids digestion

Soluble Fiber gel-like paces the absorption of carbohydrates

25-38 grams of fiber a day recommendedhttp://www.webmd.com/diet/fiber-health-benefits-11/slideshow-high-fiber-foods

FATSFats 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

FATSFats = lipids=fats and oilsTriglyceride =

Saturated:

Unsaturated: a. Polyunsaturated b. Monounsaturated

TRANS-FATTY ACIDSTrans-fatty acidHydrogenation

FATS = essential

Omega 6 = linoleic

Omega 3 = linolenic

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

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

MINERALSenzyme 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