The food that we eat provides us with the energy we need to get us through the day.

Our bodies also use that energy to perform necessary functions. ◦ Breathe

◦ Maintain body temperature

◦ Heart rate

◦ Digestion

◦ Ect.

The energy that we consume is measured in two units. ◦ Calorie (Cal) ◦ Kilojoule (kJ)

1 calorie = 4.18 kJ

So, to convert from calories to kilojoules, you have to multiply by 4.18 and to convert from kilojoules to calories you have to divide by 4.18.

On a daily basis, we take in 6 different types of nutrients ◦ Carbohydrates (carbs)

◦ Fats

◦ Protein

◦ Water

◦ Vitamins

◦ Minerals

Only 3 of these provide us with energy, which ones?

Composed of long chains of animo acids.

Mainly used to build and repair cells and tissues

Provide energy

Are mainly found in dairy products, meat, fish, eggs, nuts, legumes and tofu

Can be either a single, double or long chain of sugar molecules

Main energy source for the body

Simple sugars are found in fruits, milk, juices, desserts, granulated sugar

Complex carbohydrates are found in breads, cereals, potatoes, rice, legumes

Also called lipids, composed of fatty acids and a glycerol

Storage in the body and energy source

Building blocks for hormones and cell membranes

Protect the body and insulation

Mainly found in dairy products, oils, butter, fatty meats, delicious fried foods

There are three types ◦ Saturated, unsaturated and trans

Unsaturated are the “best” of the 3 types of fats

Saturated are the middle in worseness

Trans fats are the worst kind of fats. ◦ These are man made fats and not normally found in

nature

◦ Your body doesn’t know how to handle the foreign fat which can lead to some health issues

Water is a molecule composed of one Oxygen and two Hydrogen molecules

Makes up about 70% of our bodies, by weight

Transports nutrients and waste

Regulates body temperature

Essential to many chemical reactions in the body.

Found in water, fruits, veggies, milk

Substances that the human body requires in small amounts

Each vitamin has a different function in the human body ◦ Helping chemical reactions ◦ Energy production ◦ Mineral absorption ◦ Fight infections

Repairing damaged tissues

Found in fruits, vegetables, grains, dairy, eggs, liver

Vitamin Use in body

Vitamin A Eyesight

Vitamin B1 Various body tissues

Vitamin B2 Hair, skin, nails, breakdown of Protein, Fat, Carbohydrates

Vitamin B6 Prevent skin and nerve problems. Helps absorb proteins and carbs

Vitamin B9 Making red blood cells and essential to prevent some birth defects

Vitamin B12 Making red blood cells and nerves

Vitamin C Immune defense and healing

Vitamin D Stronger bones and teeth

Vitamin E Antioxidant (fights toxins)

Substances of mineral origin that make up about 4% of the body, by weight. Must be consumed daily.

Different minerals play different roles in the body. ◦ Building teeth and bones ◦ Maintain fluid balance ◦ Muscles contraction and nerve impulse ◦ Transport oxygen in blood

Found in dairy, legumes, seafood and fish, fruits, vegetables

Mineral Use in body

Calcium Building strong bones and teeth

Iron Helps carry oxygen in blood with the red blood cells

Magnesium Helps muscle and nerve function. Keeps bones strong. Steadies heart rate.

Phosphorus Helps form strong bones and teeth. Helps body make energy.

Potassium Helps with nerve and muscle system function.

Sodium Helps with nerve and muscle system function

Zinc Normal growth, immune system and wound healing

Nutrient kJ/g Cal/g

Carbohydrates 17 4

Fats 37 9

Proteins 17 4

Water 0 0

Vitamins 0 0

Minerals 0 0

In Canada’s Food Guide, foods are broken down into four different food groups.

To meet our daily nutritional requirements, we are recommended to eat a certain amount from each of these food groups.

The amount to be eaten depends on your age, sex and physical activity level.

Food Groups Number of servings

Serving Size

Females Males

Fruits and vegetables 7 8

1 orange 250 ml lettuce 125 ml juice 125 ml brocolli

Grain products 6 7 1 slice of bread 125 ml rice 30g cold cereal

Milk and alternatives 3-4 3-4 250 ml milk 175 ml yogurt 50g cheese

Meat and alternatives 2 3

75g fish, lean meat or cooked poultry 175 ml cooked legumes 2 eggs 60ml shelled nuts

Age Sedentary Low active level

Active level

2-3 y 1100 1350 1500

4-5 y 1250 1450 1650

6-7 y 1400 1600 1800

8-9 y 1500 1750 2000

10-11 y 1700 2000 2300

12-13 y 1900 2250 2600

14-16 y 2300 2700 3100

17-18 y 2450 2900 3300

19-30 y 2500 2700 3000

31-50 y 2350 2600 2900

51-70 y 2150 2350 2650

71 y + 2000 2200 2500

As you can see, depending on your age and activity level, the amount of calories required to eat changes.

Also, males require more calories than females to due to typically being larger and having more muscle mass.

Some high caliber athletes can sometimes consume close to 8,000 Cal a day.

Michael Phelps was known to consumer around 12,000 Cal a day.

Here’s a quick video showing how many of certain things to need to eat to reach 2,000 Cal

http://youtu.be/rgaqwFPU7cc

Next class, try to bring it food items with the nutritional label, or just the label, so we can compare foods.