PAF1O/PAF2O

NutritionLesson #2: Macronutrients

Canada’s Food Guide

Foods Supply Nutrients• Food supplies your body with nutrients,

substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

• There are six classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals, and water.

• Carbohydrates, fats, and proteins can all be used by the body as sources of energy.

Nutrients: The Body’s Fuel

Macronutrients: We need lots of these• Carbohydrates: primary fuel source • Fat: secondary fuel source• Protein: used for repair &

maintenance

Micronutrients: We need less of these• Vitamins• Minerals• Water

                                            

                                            

Carbohydrates• Carbohydrates are nutrients made of

carbon, hydrogen, and oxygen. • Carbohydrates supply energy for your

body’s functions.

Types of CarbsSimple Carbohydrates • Simple carbohydrates are also

known as sugars. • Examples: candy, syrups, pop,

fruit.• The body digests these very

quickly.

Complex Carbohydrates• Complex carbohydrates are

made up of sugars that are linked together chemically to form long chains. They are also called starches.

• Examples: bread, pasta, rice, broccoli, chick peas.

• The body takes longer to digest these.

• simple sugars with a chemical structure that is composed of one or two sugars. • very little nutritional value to the body• They are also called starches• digested by the body more quickly, because they have a very simple chemical

structure.• …table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate,

fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals.• Read the labels. If the label lists sugar, sucrose, fructose, corn syrup, white or

“wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list, they may contain mostly simple carbohydrates, and little else. They should be avoided.

Simple Carbohydrates

• consist of a chemical structure that is made up of three or more sugars, which are usually linked together to form a chain. These sugars are mostly rich in fiber, vitamins and minerals.

• take a little longer to digest• act as the body's fuel, and they contribute significantly to

energy production.• Found in: fruits and vegetables, whole grains, whole grain

breads and pastas, nuts, seeds, dairy products.

Complex Carbohydrates

Nutritionists recommend that 45 to 65 percent of a person’s daily calorie intake come from carbohydrates.

Daily Carbohydrate Intake

It is better to eat foods rich in complex carbohydrates rather than simple carbohydrates.

-protects organs, regulate sugar in your body so cells get energy they need, provide nutrients to friendly bacteria, help body absorb CALCIUM

Fiber• Fiber is a type of complex carbohydrate

that is found in plants.• A high-fiber diet

– helps prevent constipation– may reduce the risk of colon cancer– may help prevent heart disease

Your Body’s Energy Reserves

• At a meal, you usually eat more carbohydrates than your body can immediately use.

• The extra carbs are converted into a type of starch called glycogen.

• If you eat so many carbohydrates that the body’s glycogen stores are full, then the excess carbohydrates are stored as fat instead.

Daily Carbohydrate Intake

• Nutritionists recommend that 45 to 65 percent of a person’s daily calorie intake come from carbohydrates.

• It is better to eat foods rich in complex carbohydrates rather than simple carbohydrates.

Mat’s Carb Picks • Broccoli• Fruits!• Quinoa

                                            

Fats• We usually think of body fat in terms of

weight gain. However, we CANNOT live without it!

• Fats are made of carbon, hydrogen, and oxygen.

• Fats supply your body with energy, form your cells, maintain body temperature, and protect your nerves.

Unsaturated Fats (“Good” Fats)

• Unsaturated Fats have at least one double bond in a place where hydrogen can be added to the molecule.

• Unsaturated fats (MONO + POLY) are usually liquid at room temperature.

• Examples: Oils (olive, vegetable, etc.), avocado, nuts, fish

Saturated Fats(“Bad” Fats)

• Fats that have all the hydrogen the carbon atoms can hold are called saturated fats.

• Saturated fats are usually solid at room temperature.

• Too much saturated fat in your diet can lead to heart disease.

• Examples: Butter, cheese, French fries, ice cream, whipped cream, processed meats.

Trans Fats• Trans fats are made when manufacturers

add hydrogen to the fat molecules in vegetable oils.

• Trans fats are found in margarine, chips, and commercially baked goods.

• Trans fats have many of the negatives of saturated fat.

WHY DO WE NEED FAT?

However, as most people know, excess body fat is associated with serious health risks.

It’s all about keeping a healthy amount of body fat.

Nutritionists recommend that 20 to 35 percent of your calories come from fat, primarily unsaturated fat.

Daily Fat Intake

Mat’s Fat Picks • Salmon• Avocado• Nuts

• Almonds• Pistachio• Cashew• Walnuts

WHY YOU CAN NOT AVOID FAT • What happens to our bodies when we do not have enough body fat and/or

fat in our diets?

We may experience: • Dry skin • Hair loss • Sensitivity to cold • Bruising • Poor growth and development • Slow healing of wounds • Loss of menstruation • Low immunity

                                            

Proteins•Proteins can serve as a source of energy.•The most important function of proteins is their role in the growth and repair of your body’s tissues.

•They are the building blocks of muscles and cell regeneration.

• Nutritionists recommend that 10 to 35 percent of your calories come from proteins.

• As the name high protein diet plan would suggest, the ordinary foods on a high protein diet plan should have a high protein content and low in fat. High protein foods include the following:

• Beef• Eggs & Egg Whites• Chicken• Fish• Bacon, Ham and Corned Beef• Cheese• Turkey• Veal• Tofu• Pork• Nuts• Beans• Milk

You can create your own high protein diet plan to build your muscles and maintain weight loss.

High Protein “Diet”

• Consuming protein after training is a proven method for increasing muscle size and strength, as it provides muscles with the amino acids they need to rebuild and recover. Experts recommend consuming approximately 20 grams of high-quality protein—such as lean meat, chicken, fish or a protein supplement, together with 40 to 80 grams of simple carbohydrates such as

pasta or fruit—within 30 minutes following a workout.

• research shows that consuming another 20 grams of high-quality protein two hours following a workout optimizes muscle size and strength gains. Hence, the two-hour rule: 20 grams of protein immediately after working out and another 20 grams two hours later.

• According to Dr. Kim White, senior scientist at the Gatorade Sports Science Institute, muscles fully absorb the initial 20 grams of protein within two hours post-exercise.

Mat’s Protein Picks

• Tofu• Nuts (almonds & cashews!)

• Beans• Hummus

• Lean meats, chicken and fish• Egg whites

• Low-fat dairy products

HOW MANY MEALS A DAY?4‐6

Approximately 2‐3 hours between meals

FATPROCHO

45-65% carbohydrates10-35% protein20-35% fat

Nutrients: the body’s fuelMacronutrients:

*Carbohydrates: primary fuel source*Protein: used for repair & maintenance*Fat: secondary fuel source

•Water: most essential nutrient•Vitamins: colorful foods first•Minerals: supplements second•Fiber: 20-35 grams per day