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Nutrition 101

Nutrition 101. Andrew Lysy Look here for help with nutrition!. 1. Macronutrients. Carbohydrates – 4 calories/g Proteins – 4 calories/g Lipids – 9 calories/g. 2. What are Micronutrients?. Provide calories or energy Needed for Growth Metabolism Other body functions

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Nutrition 101

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  1. Nutrition 101 • Andrew Lysy • Look here for help with nutrition! 1

  2. Macronutrients • Carbohydrates – 4 calories/g • Proteins – 4 calories/g • Lipids – 9 calories/g 2

  3. What are Micronutrients? • Provide calories or energy • Needed for • Growth • Metabolism • Other body functions • Needed in large amounts 3

  4. Macronutrients • Average person needs to consume 2,000 calories/day • Athletes and people who exercise consume more • Sedentary consume less • 3,500 calories = 1 pound • Fat and muscle weigh the same • 1 lb of fat takes up more space 4

  5. Daily Values • Based on 2,000 calorie diet • Total fat : 65g • Saturated fat : 20g • Cholesterol: 300 mg • Carbohydrates: 300g • Dietary fiber : 25g • Sodium : 2,400 mg • Protein : 50g 5

  6. Carbohydrates • 45-70% of calories (2,000 calorie/day) • Main source of fuel • Glucose -> energy • CNS, kidneys, brain, muscles, RBC need carbs to function • Stored and used later for energy • Fiber 6

  7. Carbohydrates • Found in starchy foods • Fruits • Milk • Yogurt • Bread • Potatoes 7

  8. Carbohydrate Misconceptions • Causes obesity • Protein intake > carb intake • Less carb intake will burn more fat • Eating carbs makes you hungry 8

  9. Protein • 10-35% of calories (2,000 calorie/day) • 0.8-1.8 g/lb • Growth • Tissue repair • Immune function • Hormones and enzymes • Last source of energy • Lean muscle mass 9

  10. Protein • Found in: • Meats • Poultry • Fish • Cheese • Milk • Nuts 10

  11. What is a “Protein” • Complete proteins • Contain all amino acids • Correct ratio for + nitrogen balance • Incomplete proteins • Lacks one or more essential amino acids • Complementary protein • Two or more incomplete proteins together 11

  12. Complementary Proteins • Popular for vegetarians and vegans • Grains and legumes • Rice and beans • Rice and peas • Wheat and peanuts 12

  13. Lipids • 20-30% of calories (2,000 calorie/day) • Normal growth and development • Second source of energy • Fat-soluble vitamins • A, D, E, K • Provides cushion for organs • Maintains cell membranes • Taste, consistency, stability to foods 13

  14. Lipids: Are They Bad? • Saturated Fatty Acids • Unhealthy • Solid at room temperature • Unsaturated Fatty Acids • More beneficial • Monounsaturated Fatty Acid • Oils- olive, canola, peanuts, avocados • Polyunsaturated Fatty Acid • Sunflower oil, corn oil • Trans unsaturated Fatty Acid • Increases shelf life 14

  15. Omega-3 Fatty Acids • ALA, CLA, DHA • Essential fatty acids • Lower total serum cholesterol • Interferes with blood clotting • Increased smooth muscle relaxation • Decreases excessive inflammation • Too much can cause damage • No more than 3g/day 15

  16. Micronutrients • Vitamins • Minerals • Water 16

  17. Vitamins • Essential for health • Fat-soluble • Vitamins A, D, E, K • Water-soluble • Vitamin C • Vitamin B-complex • Regulate energy metabolism • Control process of tissue synthesis • Protect cell’s plasma membrane 17

  18. Minerals • Essential to life • Provide structure in formation of bones and teeth • Maintain normal heart rhythm • Muscle contractility • Acid-base balance • Regulate metabolism 18

  19. Food Label 101 19

  20. Good Eating • Variety • Balance • Moderation • Adequacy • Calorie Control • “Everything in moderation, including moderation” 20

  21. Good Eating • Balance calories • Avoid oversized portions • Restaurants • Increase fruits and vegetables • Make half of your grains whole • Water > 21

  22. Content Definitions • Free -No or minimal amount • Fat, saturated fat, cholesterol, sugar, calories • Low - fat, saturated fat, cholesterol, calorie • Lean - Fat content in meat, poultry, seafood • High - 20% or more of DV • Good source - 10-19% of DV 22

  23. Content Definitions • Reduced - at least 25% less than regular • Less - 25% less • Light - 1/3 fewer calories and/or 1/2 of fat • More - 10% or more of DV 23

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