Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals Water

1. NUTRITION • Essential Nutrients • Carbohydrates • Fat • Protein • Vitamins • Minerals • Water Provide Energy Facilitate energy use, growth, repair and reproduction Replace fluids in cells and tissues

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

3. NUTRITION Calories = 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 Celsius 1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius

4. PROTEINS • Proteins: • Abt. ½ of non-water body weight • repair, build cells • structure • cell and body functions • antibodies, enzymes, hormones • transport CO2, O2, nutrients • 1 gram = 4 Calories • 10-12% of daily calories

5. PROTEINS Amino Acids = building blocks Essential = 9 amino acids Non-essential = 11 amino acids Complete protein = 20 amino acids = 9 Essential + 11 Non-essential

6. PROTEINS Complete proteins all 9 essential amino acids animal products Incomplete proteins lack some of the 9 essential amino acids plant products .

7. PROTEINS

8. PROTEINS What’s the deal with High Protein Diets? Ketone Bodies

9. CARBOHYDRATES • Carbohydrates (CHO) • Energy • 45-65% of calories • 1 gram = 4 Calories

10. Simple VS. Complex • Simple carbohydrates (sugars) • Glucose and glycogen • Direct energy source • Protein sparing effect • Complex carbohydrates • source of vitamins and minerals, • “time release” energy source, • fiber

12. Fiber • Insoluble Fiber – • absorbs water • aids digestion • Soluble Fiber • gel-like • paces the absorption of carbohydrates • 25-30 grams of fiber a day recommended

13. FATS Fats Energy - supply and store Insulation Cell function and structure 20-30% of Calories (20% unsaturated) (10% saturated) 1 gram = 9 Calories 1 pound of fat = 3500 Calories

14. FATS • Fats = lipids=fats and oils • Triglyceride = • Saturated: • Unsaturated: • a. Polyunsaturated • b. Monounsaturated

15. Trans-Fatty Acids • Trans-fatty acid • Hydrogenation

16. FATS = essential Omega 6 = linoleic Omega 3 = linolenic

17. Vitamins • metabolic function. • A,D,E, and K are fat soluble • B and C are water soluble. • best from food. • .

18. Minerals • enzyme 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,

19. NUTRITIONAL BALANCE

20. NUTRITION TYPICAL vs.RECOMMENDED

21. http://www.choosemyplate.gov/

22. FOOD LABELS

23. 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.

24. BASEL METABOLIC RATE = BMR HAMWI 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.

25. 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.

26. CALORIC TRICKS Water not sugar drinks Whole 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 foods Limit added simple sugars

27. Nutrition and Fitness •  Complex Carbohydrates • provide energy •  Protein (lean natural sources) • Repair tissues •  Fats (saturated) ( essential fats) • Vitamins and minerals • best from natural sources • Water • energy and electrolyte drinks unnecessary

28. DAILY CALORIC NEED BMR = 60-75% of total Calories MyPlate.gov