Post on 25-Dec-2015
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
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