NutritionCHS

What Is Nutrition?

-The study of how your

body uses the food that you

eat.

Nutrient

• A nutrient is a chemical substance in food that helps maintain the body. • Some provide energy. • All help build cells and tissues, regulate bodily processes such as breathing. • No single food supplies all the nutrients the body needs to function.

Nutrients

6 basic nutrients your body needs to function correctly and efficiently. Fats Proteins Carbohydrates Vitamins Minerals Water

Nutrients that have Calories:

Proteins

Carbohydrates

Fats

Definition of a Calorie:

A unit of measure for energy in food

Calories per gram:

Protein 1 Gram = 4 calories

Carbohydrates 1 Gram = 4 calories

Fat 1 Gram = 9 calories

1. Age

2. Gender

3. Activity Level

4. Climate

5. Health

6. State of nutrition

Variables which affect nutrient needs:

Basal Metabolic Rate

Basal: Minimum Metabolic: how

you burn and use energy

Rate: How fast something is done

So BMR means the minimum number of calories you need to eat just to stay alive without taking into account activities you might do in one day.

Calorie intake activity

Harris Benedict Formula: For men: (6.23 x w) + (12.7 x h) -

(6.8 x a) + 66 For women: (4.85 x w) + (4.7 x h) -

(4.7 x a) + 655 W= weight in pounds H = height in inches A = age in years

Total BMR Using BMR and Activity Level

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Carbohydrates Carbohydrates are composed of sugars (C,

H, O) and are our body’s MAIN source of energy

There are 2 types: Complex or Starches

Includes grain products, such as bread, crackers, pasta, and rice.

Refined grains, such as white flour and white rice, have been processed, which removes nutrients and fiber.

Unrefined grains still contain these vitamins and minerals.

Unrefined grains also are rich in fiber, which helps your digestive system work well.

Fiber helps you feel full, so you are less likely to overeat these foods.

Simple (sugars)

Simple White sugar like candy, sugar cereals

etc. Also found in more nutritious foods,

such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because they contain vitamins, fiber, and important nutrients like calcium.

Their Function and Role in the Body

The body breaks them down into simple sugars, which are absorbed into the bloodstream for energy.

As the sugar level rises in your body, the pancreas releases a hormone called insulin.

Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy

Goes fast with simple sugars so you’re hungry sooner.

Complex Carbohydrates take longer to break down and keep you full longer and give you energy over a longer period of time

Fat and their Functions

Insulation Protection Part of cells (membranes) Energy – 9 kcal/g Fat soluble vitamins To lose1 pound of fat = 3500 kcal Current Recommendations

10-30% of calories from fat

Fats

Triglycerides – glycerol with 3 fatty acids, differ in length and degree of saturation

Saturated – the chain is completely saturated with H’s (lard)

Monounsaturated – more liquid Polyunsaturated – liquid

Real Foods:

• Saturated butter, beef, coconut, palm oils

• Monounsaturated • omega-6, olive, canola, almond, pecan,

peanut oils

• Polyunsaturated • Vegetable, corn, safflower, sunflower

oils

• “Real” foods • Many low/no- fat foods have their fat

replaced with sugar and high fructose cornsyrup – Beware!

Protein Structure: C, H, O, N

• Building blocks of protein are 22 amino acids, 9 are essential

• Functions: NOT just muscle! • Enzymes • Acid-base balance • Antibodies and Hormones • Transport • Blood clotting • Connective tissue • Visual pigments • Growth and Maintenance

Sedentary vs. exercising protein requirements

Current Standards • 0.8 g/kg/day • 12-20% of calories

0.8 – 1.7g/kg/day for athletes is sufficient

This amount is easily consumed in an average diet.

0.6-0.7g/lb/day EX: 180lb, 6’, defensive back = 85-108g

protein/day • Real food = 2 eggs (12g), 1c yogurt

(11g), chicken breast (29g), 2 hot dogs (14g).

Water

Approximately 50 to 55 percent water - Your body uses water 24 hours a day.

Regulates your body temperature by dissipating heat.

Water also carries nutrients to the cells in your body.

Keep the bloodstream liquid enough to flow through blood vessels

Keep mucous membranes moist, such as those of the lungs and mouth.

Lubricate and cushion joints.

Aid digestion and prevent constipation.

Work as a moisturizer to improve the skin’s texture and appearance.

Serve as a shock absorber inside the eyes, spinal cord

Water

Thirst response cannot be relied upon to supply rehydration needs.

• Only supplies ½ to 2/3 of needs • Also a poor indicator of fluid status • Thirst is not perceived until ~2%

dehydration • EX: 160lbs with 2% loss = 3.2lbs

Vitamins:

Vitamins are essential nutrients your body needs in small amounts for various roles in the human body.

Vitamins are divided into two groups: water-soluble (B-complex and C) and fat-soluble (A, D, E and K).

Water-soluble vitamins need regular replacement in the body

Fat-soluble vitamins are stored in the liver and fatty tissues, and are eliminated much more slowly than water-soluble vitamins.

Vitamin

Source Functions Not enough Too much

A liver, milk and dairyproducts, butter, wholemilk, cheese, egg yolk.carrots, leafy green vegetables, cantaloupe

Form skins andmucous membranes resistance to infections; night vision; promotes bones and tooth development.

Mild: night blindness, diarrhea, intestinal infections, impaired vision.

Mild: nausea, irritability,blurred vision.

D Vitamin D-fortifieddairy products, fortifiedmargarine, fish oils, eggyolk. Synthesized bysunlight action on skin.

Promotes hardening of bones and teeth, increases the absorption of calcium.

Severe: rickets in children

Mild: nausea, weight loss, irritability.

E Vegetable oil, margarine,butter, shortening, green and leafy vegetables, wheat germ, whole grain products, nuts, egg yolk, liver.

Protects vitamins Aand C and fatty acids;prevents damage to cell membranes. Antioxidant.

possible anemia in lowbirth-weight infants.

Nontoxic under normalconditions.

K Dark green leafyvegetables, liver; alsomade by bacteria in theintestine.

Helps blood to clot. Excessive bleeding.

None reported.

Water Soluble vitamins

Eight of the water-soluble vitamins are known as the B-complex group: thiamin (B1) riboflavin (B2) niacin vitamin B6

folate vitamin B12 Biotin pantothenic acid

They function as coenzymes that help the body obtain energy from food.

They also are important for normal appetite, good vision, healthy skin, healthy nervous system and red blood cell formation.

Vitamin Source Functions Not enough Too much

Thiamin (B1 )

Pork, liver, whole grains, enriched grain products, peas, meat, legumes

Helps release energy from foods; promotes normal appetite; important in function of nervous system

Mental confusion; muscle weakness, wasting; edema; impaired growth; beriberi

None known.

RiboflavinB2

Liver, milk, dark green vegetables, whole and enriched grain products, eggs.

Helps release energy from foods; promotes good vision, healthy skin

Cracks at corners of mouth; dermatitis around nose and lips; eyes sensitive to light

None known

Niacin Liver, fish, poultry, meat, peanuts, whole and enriched grain products.

Energy production from foods; aids digestion, promotes normal appetite; promotes healthy skin, nerves.

Skin disorders; diarrhea; weakness; mental confusion; irritability.

Abnormal liver function; cramps; nausea; irritability

B6 Pork, meats, whole grains and cereals, legumes, green, leafy vegetables

Aids in protein metabolism, absorption; aids in red blood cell formation; helps body use fats

Skin disorders, dermatitis, cracks at corners of mouth; irritability; anemia; kidney stones; nausea; smooth tongue.

None reported.

Folic Acid Liver, kidney, dark green leafy vegetables, meats, fish, whole grains, fortified grains and cereals, legumes, citrus fruits.

Aids in protein metabolism; promotes red blood cell formation; brain; lowers coronary heart disease risk.

Anemia; smooth tongue; diarrhea

May mask vitamin B12 deficiency (pernicious anemia).

B12 Found only in animal foods: meats, liver, kidney, fish, eggs, milk and milk products, oysters, shellfish.

Aids in building of genetic material; aids in development of normal red blood cells; maintenance of nervous system.

anemia; neurological disorders; numbness, tingling in fingers and toes.

None known.

C Citrus fruits, broccoli, strawberries, melon, green pepper, tomatoes, dark green vegetables, potatoes.

Formation of collagen; wound healing; maintaining blood vessels, bones, teeth; absorption of iron, calcium, folacin; production of brain hormones, immune factors; antioxidant.

Bleeding gums; wounds don't heal; bruise easily; dry, rough skin; scurvy; sore joints and bones; increased infections.

Nontoxic under normal conditions; diarrhea, bloating, cramps; increased incidence of kidney stones.

Minerals

Minerals are vital for normal body functions. Help in growth and development and

help keep you healthy.

Mineral

Functions Sources Too little/too much

Calcium vital for building strong bones and teeth.

Milk and other dairy products ,such as yogurt, cheese, and cottage cheese broccoli and dark green, leafy vegetables.

Osteoporosis, week bones/

Kidney stones/problems

Iron Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency

red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain

weakness and fatigue, lightheadedness, and shortness of breath.

Magnesium

Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.

whole grains and whole-grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate

loss of appetite, nausea, vomiting, fatigue and weakness/ Numbness, tingling, muscle contraction and cramps, seizures,, heart problems

Phosphorus

Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.

Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.

Anemia; bone loss; Nerve disorders; Respiratory problems; Weakness; Weight Loss. / interfere with the body's absorption of: calcium, iron, magnesium, and zinc

Potassium Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.

Potassium is found in broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.

General muscle paralysis;Metabolic disturbances./Arrhythmia, and ultimately cardiac arrest ("heart attack").Metabolic disturbances.

Zinc Zinc is important for normal growth, strong immunity, and wound healing.

You'll find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.

diminished taste, wounds that takes longer to heal, and recurring infections that do not clear up easily./Impairs the immune system

Sodium Controls the volume of extracellular fluid in the body; Maintains the acid-alkali (pH) balance in the body: functioning of muscle and nerve tissues.

Processed bakery products; Processed foods generally (incl. tinned and cured products); Table Salt

Low blood pressure; muscle weakness/paralysis; Respiratory problems./ Hypernatraemia; De-hydration, hypertension.