Nutrition

What is a nutrient? A chemical that the body requires from the environment.

The Six Nutrients…what are they? Carbohydrates Fats Proteins Vitamins Minerals Water

Carbohydrates Sources: starches, sugars, cellulose, glycogen Fiber: cellulose; provides bulk movement Use: cell energy (neurons!), stored energy, nucleotide sugars, lactation RDA: 45-65% of diet

Fats Sources: triglycerides (saturated(solids), unsaturated(oils), trans fats), phospholipids, and cholesterol. Use: energy, energy storage, protection, structural material, hormones Requirements: Essential FA – linoleic, linolenic, arachidonic. (Fish oils are good source and flax seed.) RDA: 20-35% of diet

Trans Fat! All hydrogenated oils Increases cholesterol levels Lowers absorption of some essential vitamins Increases visceral fat Directly linked to heart disease, diabetes, etc. Ingredients: ENRICHED FLOUR [WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], SUGAR, PARTIALLY HYDROGENATED VEGETABLE OIL, (SOYBEAN, COTTONSEED, PALM AND/OR PALM KERNEL OILS, TBHQ AND CITRIC ACID TO PRESERVE FRESHNESS)), COCOA, CARAMEL COLOR, CONTAINS TWO PERCENT OR LESS OF COCOA PROCESSED WITH ALKALI, INVERT SUGAR, WHEY (MILK), LEAVENING

Sources of Trans Fats

Cholesterol (not a nutrient) Fat-like substance, made in liver and ingested Uses: hormones, cell membranes Cholesterol/Fatty Acid Carriers: LDL (BAD) – deposits in tissues or vessels HDL (GOOD) – takes to liver to be converted

Proteins Sources: meats, dairy, legumes, fish, poultry, eggs, cereals, nuts, vegetables Use: growth, repair, enzymes, hormones, collagen etc. 20 amino acids you use in your body. 8 are essential. RDA: 10-35% of diet

Organic compounds Required in small amounts for metabolic processes, blood clotting, vision, collagen synthesis, bone development… Two Groups: Water soluble: Vitamins B’s and C, folic acid, niacin and many others… Fat soluble: Vitamins A, D, E and K Vitamins

Minerals They are ELEMENTS not compounds! Essential for metabolism and major cell processes (nerve impulses, muscle contraction, thyroid function…) 4% of body weight (most in bones/teeth) Major Minerals: Ca, P, K, Na, S, Cl, Mg Trace Elements: Fe, Mn, Cu, I, Zn…

Metabolism: Your Engine!

What is my metabolism? The rate or speed at which you burn calories (use energy for cell processes). Calories are the energy stored in foods that is converted into ATP for our body to use. Basal Metabolic Rate (BMR) Minimum amount of calories required to sustain life. 70% of total caloric expenditure. Total Daily Energy Expenditure Amount of calories burned per day. This includes exercise and daily life activities.

Energy Input = Energy Output To maintain weight at present number. How does one lose weight? Eat less energy then you use daily How does one gain weight? Eat more energy then you use daily

Nutrient Calories Carbohydrates = 4 Cal/gram Proteins = 4 Cal/gram Fat = 9 Cal/gram Vitamins = 0 calories Minerals = 0 calories Water = 0 calories

Know how to read a food label! What do all the %’s mean?

Problem: A bag of pretzels contains 200 calories per serving. It contains 40 grams of carbohydrates per serving. You ate 5 of the 20 servings from the bag…OINK! How many total calories did you eat? 1000 Calories! (That’s approx. half your of your daily calorie needs!) How many of the calories come from carbohydrates? (Hint: carbs = 4 Cal/gm) 4 Cal/gm x 40gm = 160 Cal of carbs per serving. But, you ate 5 so… total carb calories = 800! (80% of the pretzel calories come from carbs.)

Problem : A bag of peanuts have 500 Calories per serving and 15 grams of protein per serving. How many of the total calories are coming from protein? 15 x 4 cal/gm = 60 calories What % of the total calories per serving is coming from protein? 60/500 =.12 x 100 = 12% If this was all the diet consisted of, would it meet the RDA for protein? RDA = 10-35%...YES! (but, not all essential nutrients are met…malnutrition will occur.)

What % of your calories is coming from fats? 1. Calculate your average daily intake. ex: 2500 calories eaten daily 2. Calculate your average gram intake of fats. ex: 85 grams of fat on average daily 3. Calculate the number of calories from the average fat grams. ex: 85 grams x 9 cal/gram = 765 calories 4. Find the percentage of fat in diet: ex: 765 fat calories/2500 total calories x 100 = 31% 5. Does this % meet or exceed the RDA for fat?

Mass Measurements… How can body composition be measured?

How body fat is measured Bioelectrical impedance Hydrostatic weighing Skin-fold measurements

Body Mass Index Calculated from one’s weight and height. Relative indicator of one’s quantity of body fat. False obesity readings can be seen in very muscular people. Muscle mass % is not distinguished from fat %.

Waist to Height Ratio “WHtR” is calculated by dividing waist size by height Better health accuracy since fat in the abdomen is measured, which is associated with harmful diseases. Athletes score better here because their waists are typically in normal range.