Carbohydrates Protein Fat/Lipids Water Vitamins and Minerals NUTRITION NOTES Carbohydrates Protein Fat/Lipids Water Vitamins and Minerals

BASIC NUTRITION Carbohydrates, Protein, Fat/Lipids, Water, Vitamins and Minerals There are 3 energy nutrients: Carbohydrates Protein Fat/Lipids Calories = Energy 3500 Calories (kcal) = 1 pound

Percentages of Daily Intake Protein: 10-15% Carbohydrate (CHO): 65% Fats: 25%

CARBOHYDRATES (CHO) Found in starches and sugars Complex = starches Simple = sugars Function = Provides energy 1 gram = 4 kcals 65% of total daily nutritional intake should come from CHO

PROTEIN Complete = Animal sources (meat, eggs, milk, etc.) provide all the essential amino acids our body needs Incomplete = Plant sources (nuts, legumes, tofu, etc.) do NOT provide all the amino acids INDIVIDUALLY, but can be combined to get all the amino acids

PROTEIN (COMPLETE AND INCOMPLETE) Function = Build and repair tissue!! Will sacrifice this to provide energy if needed. 1 gram = 4 kcals 10-15% of daily nutritional intake should come from protein

FUNCTION OF FAT/LIPIDS Protect body and internal organs from outside forces (heat, cold, shock, etc.) Maintain body temperature Absorb fat-soluble vitamins (A, D, E, K) Adds flavor to food Makes you feel full

FAT/LIPIDS Made up of fatty acids 1 gram = 9 kcals 25% of daily nutritional intake should be fat/lipids

SATURATED LIPIDS Usually found in animal products (exception: palm, coconut and hydrogenated oils) Usually solid at room temperature Commonly referred to as “fats”

FOODS - SATURATED Red Meats Butter/Lard Egg Yolks, Mayonnaise Organ Meats Chocolate Poultry with skin Whole Milk Products Shellfish Palm and Coconut Oils

(Poly or Mono) Unsaturated Lipids Usually found in vegetable products Usually liquid at room temperature Commonly referred to as “oil”

FOODS - UNSATURATED Fish Margarines/ Oils Corn Oil Skinned Poultry Cocoa Sunflower Oil Skim Milk Products Egg Whites Canola Oil

Body Fat Percentages Female Body Fat % Male Athlete 12-17% 3-10% Lean 17-22% 10-15% Normal 22-25% 15-18% Above Normal 25-29% 18-20% Overfat 29-35% 20-25% Obese 35+% 25+%

WATER Dehydration can lead to headaches, kidney stones, fatigue… Drink ½ of your weight (in ounces) each day – more if you exercise After exercise, drink 16 ounces for every pound lost during your workout.

Low Density Lipoproteins (LDL) High Density Lipoproteins (HDL) KINDS of LIPOPROTEINS Low Density Lipoproteins (LDL) Major cholesterol carriers in the blood. Too many LDL’s circulating in the blood can cause a slow build-up of plaque on the inner walls of the arteries High Density Lipoproteins (HDL) Mainly produced in the liver HDL’s carry cholesterol away from the arteries and back to the liver where it is processed out of the body HDL’s are considered “good” cholesterol because a high level seems to protect against heart attacks

CHOLESTEROL Soft wax-like substance found in all animal cells/animal products Used to form the cell membranes, certain hormones and line the nervous system Cholesterol can’t be dissolved in the blood. It has to be transported to and from the cells by carriers called lipoproteins. There are several kinds of lipoproteins.

“CHOLESTEROL FREE”? So when a package says “cholesterol free” that only has a slight impact on your own cholesterol level

CAUSES OF HEART DISEASE High Cholesterol:clogged arteries chokes off the the supply of blood to the heart High Blood Pressure Smoking Family History Being Male Diabetes Obesity

How to Read Cholesterol Results Risk Total Cholesterol LDL HDL High Above 239 Above 159 Less than 35 Borderline 200-239 130-159 N/A Desirable Below 200 Below 130 Above 60

How to Change Cholesterol 30 minutes of exercise 3-4 times a week Exercising in your target heart rate range! Exercising also helps in: Controlling weight Lower blood pressure Reducing stress levels

Change the Fat in Meals Reduce saturated fats Reduce cholesterol 30 percent of U.S. adults 20 years of age and older—over 60 million people—are obese. Reduce saturated fats Reduce cholesterol Eat more unsaturated fats Among children and teens aged 6–19 years, 16 percent (over 9 million young people) are considered overweight.

Reduce Saturated Fats (raises the level of harmful LDL in your blood) Cut our meat products high in fat Read labels carefully Remove skin from poultry, trim the fat around meat and use lean meats Prepare at least one meatless meal per week Snack on pretzels, air-popped popcorn and fruit Drink skim milk Eat low-fat cheese

Reduce Cholesterol Cook with egg whites instead of whole eggs Avoid commercially prepared cookies, cakes and pies Limit portion sizes of lean meat, fish and poultry to no more than 6 ounces a day Eliminate organ meats (liver, kidney, etc.) from your diet Eat more water soluble fiber (oat bran, legumes, and fruit)

Kinds of Oils/Fats Kind of Fat % Saturated % Poly Saturated % Mono Saturated Canola Oil 6 32 62 Safflower Oil 10 77 13 Sunflower Oil 11 69 20 Corn Oil 25 Olive Oil 14 9 Margarine (Tub) 15 61 24 Peanut Oil 18 33 49 Cottonseed Oil 27 54 19 Chicken Fat 31 22 47 Lard 41 12 Beef Fat 52 4 44 Palm Kernel Oil 81 2 Coconut Oil 92