Essential Nutrients

CarbohydratesFatProtein

VitaminsMinerals

Water

NUTRITION

Provide Energy

Facilitate energy use, growth, repair and reproductionReplace fluids in cells and tissues

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

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

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

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

25-30 grams of fiber a day recommended

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

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,

NUTRITIONAL BALANCE

NUTRITION TYPICAL vs.RECOMMENDED

http://www.choosemyplate.gov/

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 % 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.govActivity Level Description Calories per

PoundVery sedentary Restricted

movement13

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