NUTRITION COACH K HEALTH

Nutrient, Calories, Food Group, Purpose, How Much? PROTEIN 4 MEATS, FISH BUILD/REPAIR MUSCLES CARBOHYDRATES GRAINS, BREADS QUICK ENERGY FATS 9 MEATS, DAIRY, NUTS STORED ENERGY, BF WATER HYDRATE, BF ½ Body Weight in Ounces VITAMINS DAIRY, FRUITS, VEGETABLES BF 100% DV MINERALS FRUITS, VEGETABLES

What is Nutrition? Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism and excretion.

Macro vs Micro Macronutrients Micronutrients Needed in larger amounts. Protein, Carbohydrates, Fats, Water Excluding fiber and water, these provide structural material (amino acids from which proteins are built, and lipids from which cell membranes and some signaling molecules are built) and energy Needed in smaller amounts. Vitamins, Minerals, Antioxidants

Protein Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Nine of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesized in the body.

Selecting Proteins Lean Meats- Chicken, Fish, Eggs, Lean Beef, Lean Steaks, Trimmed Meats, Turkey Other Sources- Beans, Dairy, Yogurt, Cottage Cheese Supplements- Whey Protein Isolates, Soy Protein Peanut Butter, Nuts (Mixed), Almonds Complete- Contain all 9 essential AA(animal) Incomplete- Lacks atleast one AA (many plant)

Carbohydrates Carbohydrates are the main energy source for the brain. Carbs provide quick energy sources in the body. Carbs are stored in the liver and muscles. Sugar in the blood is called glucose Sugar stored in the body is called glycogen

TYPES Complex Simple Sugars- Found in candy, jellies, desserts etc. Starch- Found in breads, cereals and pastas. Dietary Fiber- Indigestible portion of food from plants. Soluble Fiber- Dissolves in water Insoluble Fiber- Does not break down in water and provides bulking of waste Sugars- Found in candy, jellies, desserts etc. Sucrose- Table Sugar Fructose- Fruit Sugar

Choosing Carbs Sources include fruits, breads and grains, starchy vegetables and sugars. Make at least half of the grains you consume whole grains. Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.

Whole and Refined A grain is considered to be a whole grain as long as all three original parts — the bran, germ, and endosperm — are still present in the same proportions as when the grain was growing in the fields. “Refined grain” is the term used to refer to grains that are not whole, because they are missing one or more of their three key parts. White flour and white rice are refined grains, for instance, because both have had their bran and germ removed, leaving only the endosperm. Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.

Lipids-Fats Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K. Triglycerides, stored in adipose tissue, are a major form of energy storage both in animals and plants.

Choosing Fats Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth. Limit intake of saturated fats such as high-fat meats and full-fat dairy. Other smart choices include nuts, seeds and avocado.

Fats Saturated- Usually solid at room temp. Too much can lead to heart disease. Unsaturated- Usually liquid at room temp. Have at least one unsaturated bond where hydrogen can be added. Unsaturated fats can help reduce risk of heart disease. Cholesterol- Waxy fat like substance found in animal products. Helps make cell membranes and nerve tissue. Trans fats- Manufactured with added hydrogen to the fat molecules.

Fruits A fruit is the seed-bearing structure in flowering plants Higher in Vitamins and Minerals Berries, Bananas, Watermelon, Orange, Apple, Pineapple, Kiwi, Grape

Vegetables A vegetable is any part of a plant that is consumed by humans as food as part of a meal. Are Fruits Vegetables? Vegetables can be eaten either raw or cooked and play an important role in human nutrition, being mostly low in fat and carbohydrates, but high in vitamins, minerals and dietary fiber. Cabbage, Carrots, Lettuce, Beans, Potatoes, Onions, Peppers