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Nutrition – Macronutrients & Micronutrients

Nutrition – Macronutrients & Micronutrients. Topic 1. Nutrition – is it important?. Leading cause of death in United States #1- Heart Disease #2 - Cancer #4 - Stroke #7 - Diabetes Number of deaths per year with a direct link to nutrition, Over1.3 million

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Nutrition – Macronutrients & Micronutrients

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  1. Nutrition – Macronutrients & Micronutrients Topic 1

  2. Nutrition – is it important? • Leading cause of death in United States • #1- Heart Disease • #2 - Cancer • #4 - Stroke • #7 - Diabetes • Number of deaths per year with a direct link to nutrition, • Over1.3 million Many diseases effects can be reduced or completely abolished by practicing good nutrition.

  3. What is Nutrition? • Nutrition is the process by which humans take in and use food in their bodies Play/Work EAT Sleep

  4. The Basics • ‘Macronutrients’ and ‘Micronutrients’ • Macronutrients – • Protein, fat and carbohydrates • Micronutrients – • All vitamins and minerals • Fiber (form of Carbohydrate) • Structural part of plants • Water • Essential to survival!

  5. Water • Regulates body temperature • Lubricates joints • Flushes out waste products in the liver and kidneys • Carries nutrients & oxygen to cells • Dissolves minerals & nutrients to make them accessible to the body • Protects organs • Aids in prevention of constipation

  6. Fluid Facts • Factors that influence fluid requirements • Exercise • Environment • Illness & health related conditions • Pregnancy and breastfeeding When not enough fluid is consumed dehydration occurs! • Constipation • Falls • Confusion • Infections & hospitalizations

  7. Macronutrients – Protein • Protein • Builds and repairs muscles • Makes hair and skin • Fights against infections • Supplies energy to the body • Protein ~25% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day

  8. Macronutrients – Carbohydrates • Carbohydrates • Provides energy for daily activities • Helps mental function • Needed for heart to beat, muscles to move and lungs to breathe • Carbohydrates ~50% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day

  9. Macronutrients – Fat • Fat • Provides insulation to the body • Helps store fat-soluble vitamins • Protects the heart, kidneys, and liver • Supplies energy to the body • Fat ~30% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day

  10. Fiber • Soluble fiber (functions) • Lowers blood cholesterol; delays glucose absorption • Insoluble fiber (functions) • Accelerates intestinal transit time; adds bulk

  11. How Many Macronutrients are in My Food? • READ LABELS  • Calorie King (book or website) • www.nutritiondata.com • www.mypyramid.gov • www.nal.usda.gov/fnic/foodcomp/search/

  12. Micronutrients – small amounts • Vitamins: A, B, C, D, E and K • Needed for healthy teeth and skin (vitamin A) • Converts carbohydrates into energy (B1-thiamin) • Maintenance of normal brain function (B-6 pyridoxine) • Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. • Builds strong bones and teeth (calcium) • Formation and repair of muscles (magnesium) • Maintenance of blood sugar levels (chromium)

  13. Water Soluble Vitamins

  14. Fat Soluble Vitamins

  15. Bringing it all Together • Macro & Micro are found together in most foods • Balance of both makes a nutrient dense food • Examples: • Banana- Carbohydrate and potassium • Oatmeal- Carbohydrate, folate, and B vitamins • Salmon- Protein, fat and vitamins D and E • Avocado- Fat, B vitamins, vitamins E and K • Broccoli- Carbohydrate, vitamin A and C • Chocolate cake- Calories, carbohydrates, fat, sodium

  16. But I don’t like calculations…!?! • Dietary Guidelines for Americans (DGA) • 6 servings grains daily (make ½ whole grains) • 3 servings of dairy daily • Choose lean meats • 5 fruits & vegetables daily • Less than 1/3 of calories from fat (30%) • Snacks Count Too! • 1–2 each day • ~150 calories each • Handout

  17. Techniques to use in the Real World • Plate Method • ½ of plate of foods with carbohydrate • Rice, breads, pasta, fruits, vegetables etc • ¼ of plate of foods with protein • Salmon, beans etc • ¼ of plate or less of foods with fat • Dressings, sauces etc

  18. Discussion What about…? Can I still eat CAKE? Do I have to eat broccoli??

  19. Reference Materials • Mayo Clinic - http://www.mayoclinic.com/ • American Dietetic Association – http://www.eatright.org/ • MyPyramid - http://www.mypyramid.gov/ • American Heart Association - http://www.heart.org/HEARTORG/ • American Diabetes Association - http://www.diabetes.org/ • Center for Science in the Public Interest - http://www.cspinet.org/ • National Institutes of Health http://www.nih.gov • USDA National Nutrient Database for Standard Reference - http://www.nal.usda.gov/fnic/foodcomp/search/

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