NUTRITIONWhat are nutrients?• Essential substances that

your body needs in order to grow and stay healthy

• Six categories of nutrients:

•Carbohydrates•Proteins•Minerals•Vitamins•Fats•Water

Carbohydrates• Structure and function: Carbohydrates are

sugars and starches that the body uses for ENERGY!

• PLANTS are the major source of carbohydrates in the food we eat.

Simple Carbohydrates• Sugars that are quickly digested and

provide a BOOST of energy for the body• Foods with LOTS of sugar: oranges, milk,

cookies, candy

Carbohydrates

Complex Carbohydrates

• Starches that are composed of many sugars linked together

• They provide the body with long-term energy since they are digested more slowly than sugars.

• Foods with LOTS of starch: rice, beans, potatoes

Carbohydrates

• 9 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.

ProteinProteins• Structure: Proteins are

made from many amino acids connected together in different arrangements.

• Function: Provide the building materials your body needs to grow and repair itself

Complete proteins: • Foods containing all the essential amino acids

Examples: fish, meat, eggs, milk, cheese

Incomplete proteins: • Foods that are missing some essential amino

acids Examples: Legumes, nuts, whole grains

Protein

Functions:• ENERGY source for the body

(more than carbs and proteins)

• Help protect and cushion vital organs as well as joints

• Insulate the body

Structure: • Fats belong to a group of

organic compounds called lipids which are substances that do not dissolve in water.

• Fatty acids are the building blocks of fats.

Fat

Unsaturated fats: • Contain fatty acids that are

missing hydrogen atoms

• At room temperature, they are typically in liquid form.

• They are less harmful to the circulatory system than saturated fats.

• Foods with a lot of unsaturated fat: canola, sunflower, and peanut oils

Fat

Saturated fats: • Contain fatty acids with the

MAXIMUM amount of hydrogen atoms

• At room temperature, they are typically in solid form.

• Diets with TOO MUCH saturated fat have been known to cause heart disease.

• Foods with a lot of saturated fat: beef fat, egg yolks, dairy products

Fat

What is a calorie?•The energy

obtained from carbohydrates, proteins, and fats is measured in units called calories.

Calories

There is a difference between calorie and Calories

1 Calorie (C) = 1000 calories

Calories per gram:

1 gram of protein = 4 calories

1 gram of carbohydrates = 4 calories

1 gram of of fat = 9 calories

How many calories are needed?

… it depends

Does he need a lot?

And what about him?

How many Calories are needed each day can vary greatly depending on lifestyle and other factors.

However, on average, about 2000 Calories/day are recommended for women and 2500 for men.

It’s recommended that about 50% of all calories should come from carbohydrates, 30% from fat, and 20% from protein.

How many Calories do you need?

Calculating your BMR can help…

THE BASAL METABOLIC RATE (BMR) is the minimal rate of energy consumption necessary to support all cellular functions and accounts for 50–70% of total energy expenditure in humans.

Women: BMR = 655 + ( 9.6 x weight in kg) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kg) + ( 5 x height in cm ) - ( 6.8 x age in years )

… and once you have your BMR, you can calculate your daily Calorie need…

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor…

little or no exercise: BMR x 1.2

light exercise 1-3 days/week: BMR x 1.375

moderate exercise 3-5 days/week: BMR x 1.55

hard exercise 5-6 days/week: BMR x 1.725

extreme exercise: BMR x 1.9

How to read nutrition labels…

Is this food good for you?

In America, the Food Pyramid was recently replaced by the…

…plate

This image is more specific…

It’s important to avoid meals such as this…

Variables which affect nutrient needs:

1. Age

2. Gender

3. Activity Level

4. Climate

5. Health

6. State of nutrition

Aim for Fitness!!!

1. Aim for a healthy weight

2. Be physically active each day

Build a Healthy Base

3. Let the pyramid guide your choices

4. Choose a variety of grains daily, especially whole grains

5. Choose a variety of fruits and vegetables daily.

6. Keep food safe to eat.

Choose Sensibly7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat

8. Choose beverages and foods to moderate your intake of sugars

9. Choose and prepare food with less salt

10. FOR ADULTS: If you drink alcoholic beverages do so in moderation