Nutrition The Basics

Why should we care about nutrition and fitness? Activity: On a sheet of paper, list the 4 foods you eat most often for meals. Next, list the 4 foods you eat most often for snacks. Last, list the beverage you drink most often.

Some Statistics Approximately 17% (or 12.7 million) of children and adolescents aged 2—19 years had obesity. Obesity prevalence differs among racial/ethnic groups and also varies by age, sex, and adult head of household’s and education level. From 2003 through 2010, the prevalence of obesity decreased slightly from 15.21% to 14.94%. Similarly, the prevalence of extreme obesity decreased from 2.22% to 2.07%. However, from 1998 through 2003, the prevalence of obesity increased from 13.05% to 15.21%, and the prevalence of extreme obesity increased from 1.75% to 2.22%.

More Statistics Over half of the American adult population is over weight or obese (about 63%) Being overweight or obese causes increase risk for…..high blood pressure, diabetes type II, heart disease, heart attack, high cholesterol, morbidity, etc… We are the fattest country in the world!!!!!!!!!

Thought Question Why do you think the number of people in this country are so overweight and obese and how do we change?

How do we Change?

Lets start with some terms Nutrition – The process by which the body takes in and use food. Calories – Or kilocalories, are units of energy that are measured to supply the body with fuel. Nutrients – Substances in food that your body needs to grow, to repair itself and to supply you with energy.

Lets start with some terms Hunger – Is an inborn response, or a natural physical drive that protects you from starvation. -In an empty stomach, the walls contract -Nerve endings are stimulated when this happens -Signals are sent to the brain saying “eat something” Appetite – Is a desire, rather than a need, to eat. -Example would be responding to fresh baked doughnuts, even though you are not hungry

There are 6 Nutrients Can you name all 6?

Everything we need to survive Protein (Macro-nutrient) Carbohydrates (Macro-nutrient) Fat (Macro-nutrient) Vitamins (Micro-nutrient) Minerals (Micro-nutrient) Water (Micro-nutrient)

Protein Important component in every body cell -Builds and repairs body tissue -Building block of Bones, Muscles, Skin, hair, Nails, and Blood -4 calories per gram

Carbohydrates: Main source of energy that fuels the body -Contains 4 calories per gram -Classified into 2 different types: Simple Carbohydrates: -Found in Refined Foods -No nutritional value -Generally come from sugar -Provide immediate energy

Fats - Allow you to absorb vitamins -Provide energy -Insulate important body systems -9 calories per gram

Vitamins Compounds that regulate many vital body processes such as digestion, absorption, and metabolism - Water-soluble vitamins dissolve in water and pass into the blood stream during digestion. -Your body does not store them, need to replenish regularly. Examples: C, B1, B2, Niacin, B6, Folic Acid, B12 - Fat-Soluble vitamins are stored in your body and transported in fat. -Your body stores them in fatty tissue, the liver and kidneys. Examples: A, D, E, K

Minerals Substances the body can not produce but are needed for many functions that keep the body growing and functioning. -They are vital to many processes in the body, such as forming healthy bones, teeth and maintaining a healthy blood flow. -Examples include: -Calcium -Iron -Magnesium -Phosphorous

Water -Vital to every body function -Carries Waste from cells -Maintains body temperature through sweat -Necessary to drink at least 8 glasses a day -Lubricates body joints

So how do I know how much I need? Step 1: Figure out how many calories you need to achieve your goal Step 2: Figure out what percentage of my macro-nutrients I need. Carbs 45-65% of daily calories Protein 10-35% of daily calories Fats20-35% of daily calories Water At least Eight 8oz glasses Balanced Diet provides all vitamins/minerals

So how do I know how much I need? Step 1: Figure out your calories you need to know your BMR. There are a ton of webcites and applications that do this. For example: MyfitnessPal, Chrono-meter, acefitness.com, exrx.net Weight maintenance: Calories need to remain the same Weight Loss: Have to put your body in a calorie deficit (typically -500 cal) Weight Gain: Have to put your body in a calorie positive (typically +500 cal) * 3500 calories is equivalent to one pound of body weight.

What happens if you eat too many calories a day?

Where does exercise come in? True or False: Exercise and daily activity level plays a huge part in increasing or decreasing your daily calorie needs What if I live a sedentary lifestyle? (video games, TV, etc.) What if I am an athlete? What if no matter how much I eat, I don’t gain weight?

Formula to Calculate Basal Metabolic Rate, or BMR Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) Example: Mr. Peifer

Use the Harrison Benedict Formula to Calculate Daily Caloric Needs based on Activity Level

What did you come up with? Do you think that is accurate? What is the link between exercise/activity and calories needed? What if you want to lose weight? How many calories are in a pound? 3,500 How many calories do you need to cut a day to lose a pound a week? 500 Are you eating the right amount of calories?

Mr. Peifer: Weight Gain (muscle) Calories: About 3,400 Protein: 25% (3400 x.25= 850 cal / 4= 212 grams Carbs: 55% (3400 x.55= 1,870 cal / 4= 467 grams Fat: 20% (3400 x.20=680 cal / 9= 75 grams Nov End of Jan Wt: 193 Wt: Muscle mass: 174 Lbs Muscle Mass: 182 Lbs BF %: 7% BF %: 9.34%

Mr. Weight Loss (Fat) Calories: About 2,400 Protein: 37% (2400 x.37= 888 cal / 4= 222 grams Carbs: 33% (2400 x.33= 792 cal / 4= 198 grams Fat: 30% (2400 x.30=720 cal / 9= 80 grams In the Pic Wt: 190 Muscle mass: 176 Lbs BF %: 4.5%

Now you do it! Activity: Get with a partner and figure out how many grams of carbs, fat and protein this person needs. Mike just wants to maintain his weight. Using MyFitnessPal it was determined that he needs 2,500 calories. He determines that he is going to consume 45% of his calories from carbs, 30% from protein, and 25% from fat. How many grams is this?

Answer Carbs: grams Protein: grams Fat: grams

Calories… Do you know how many calories are in common foods you eat everyday? If not, how would you be able to monitor your calories in order to lose weight? ……..We need to weight, measure, and log our food in order to know how many calories we are eating