nutrition elements.pdf

7/28/2019 nutrition elements.pdf

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he NutrientsMicronutrients

VitaminsMineralsWater

Macronutrients

CarbohydratesProteins

Fats


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CHO (Carbohydrate)Requirements

0.55 = kcal from CHO/day.

Your EER

4 kcal/g = grams CHO/day.

kcal from CHO

Proteins

Fats

CHO


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2 Types of Carbohydrates

4 Cake

4 Candy4 Soda

4 Whole Grains

4 Fruits

4 Beans

Simple

Carbohydrates

Complex

Carbohydrates


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Carbohydrate Uses

4Provides energy in the form of glucose

4Provides fuel for the brain

4Acts as building blocks for chemicals

needed by the body4Repairs tissue damage in the body


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Protein Uses

4Forms muscle, hair, nails, skin, and other tissues

4Provides energy4Repairs injuries

4Carries fats, vitamins and minerals to different

parts of the body4Contracts muscle

4Serves a structural role for every part of the body


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Protein Requirements

Determining your Protein Factor:

Grams of Protein Per Pound of Body Weight

Activity Level Protein Factor

Low to Moderate 0.5 grams

Endurance Training 0.6-0.8 grams

Strength Training 0.6-0.8 grams

Protein Requirements:

___________ ____________ = __________ grams of protein/dayBody wt (lbs) Protein Factor


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Fats Purpose

4Line and insulate the nerves of the brain

and body

4Protect and cushion the body

4Aid in the manufacturing of antibodies4Carry certain vitamins through the body


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Determine Your Max Fat Limit

_________ 0.30 = ____________ kcal of fat /day.

Your EER

_________ 9 kcal/gram = _______ grams of fat /day.

kcal of fat


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Micronutrients

4Vitamins

- Fat soluble

- Water soluble

4Minerals

4RDA (Recommended Daily Allowance)


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Retaining Vitamins

4 Cook food in just enough water to preventburning, do not soak

4 Cook vegetables only until they are crisp andtender

4 Steam or stir-fry foods to retain the mostvitamins

4 Use leftover cooking water for preparing soupsand sauces

4 Cut and cook vegetables shortly before servingor store them in an airtight container


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What Effects Your Ability toAbsorb Minerals?

4Presence of other dietary constituents

4Medications

4Bodys need for the mineral

4Minerals chemical form

4Integrity of the intestinal tract


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Waters Role

4Digests and absorbs nutrients

4Excretes wastes

4Maintains blood circulation throughout

the body

4Maintains body temperature


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Daily Water Requirement

Calculate your Water Loss Limit:

A 2% loss in body weight due to fluid loss equals:

________________ 0.98 = ________________ lbs.

Your body weight

Calculate your Daily Water Requirement:

0.5 ____________ 8 oz. per cup = ___________ cups per day.body weight (lbs)

Stay

Above ThisWeight!!!


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Symptoms of Dehydration

0% Feeling great!

1% Feeling thirsty.

2% Increasing thirst, feeling uncomfortable.3% Dry mouth, blood and urine volumes down.

4% Feeling sick, performance reduced.

5% Feeling sleepy, headache, cant concentrate.

20% Death

Percent Body Weight Loss

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