Nutrition

All Movement Requires Energy!

Where does energy come from? For our ability to do work, we must obtain energy from energy-containing nutrients from the foods that we eat.

First, what are the nutrients our bodies need?

The 6 Nutrients Carbohydrates Protein Fats Water Vitamins Minerals

2 categories of nutrients Energy Yielding Nutrients Calories Non-Energy Yielding Nutrients

The 4 Energy Yielding Nutrients Carbohydrates 4calories/g Fats 9calories/g Proteins Alcohol 7calories/g

The 3 Non-Energy Yielding Nutrients Water Vitamins Minerals

Out of the 6 Nutrients, we need to consume more of some then of others.

Macronutrients Carbs Fats Protein Water Vitamins Minerals Micronutrients Vitamins Minerals

Water Macronutrients Carbs Fats Protein Vitamins Minerals Micronutrients Vitamins Minerals

Vital Nutrient

How does each nutrient play a role in our physiological functioning?

Macronutrients Carbs Fats Protein Water

Carbohydrates Broken down easily into glucose. The bodies #1 source for fuel! AMDR: 45% – 60% AMDR’s % Range of the energy yielding nutrients to provide adequate nutrition

2 Categories of Carbohydrates Simple Complex

Simple Carbohydrates Glucose Fructose Sucrose Added sugars Lactose Monosaccharides and Disaccharides Glucose Fructose Sucrose Added sugars Lactose maltose

Complex Carbohydrates long chains of monosaccharides Starches – flours, grains, potato, and bread Glycogen – Bodies stored fuel. Fiber – Indigestible (no energy)

Benefits of Fiber Aids in Digestion, delays absorption of cholesterol and some nutrients, and softens stool by absorbing water. 25g/day women and 38g/day men

2 Categories of Fiber Soluble Dissolves in water and gels Citrus, berries, oats, beans, and some vegetables Insoluble Does not dissolve in water Whole grains, most fruits and vegetables

FATS Are a significant source of our bodies fuel. As well as playing a vital role in: healthy skin, shock absorption, insulation, temperature control, and healthy cell functioning AMDR: 20 to 35% of calories with 5-10% coming from essential fatty acids. Limit saturated fat to no more than 7% to 10% of total daily calories

2 Categories of Fats Triglycerides Cholesterol

Triglycerides Make up 95% of total body fat. Extra consumption of calories from any source get converted to triglycerides.

2 forms of Triglycerides Saturated Fatty chain that is fully saturated with hydrogen Mostly come from animal sources – meat, dairy, and poultry. Solid at room temperature Unsaturated Have room for hydrogen atoms. Liquid at room temperature Generally come from plant sources

Saturated fats Can also take the form of trans fats Processed foods – hydrogenated or partially hydrogenated Increase LDL’s and decrease HDL

Unsaturated Fats Have room for hydrogen atoms. Liquid at room temperature Generally come from plant sources

2 forms of Unsaturated fats Monounsaturated Peanut, canola, and olive oils Lower LDL and increase HDL Polyunsaturated Omega 3 and Omega 6 Both are essential Fish, dark green, leafy vegetables, walnuts, and flax, corn, peanuts, sunflower and cottonseed.

Cholesterol Other 5% of body fat

2 Forms of Cholesterol HDL (high density lipoproteins) LDL (Low density Lipoproteins)

HDL’s Function Can transport more cholesterol than LDL Transports cholesterol to the liver for metabolism and elimination

LDL’s Function Transports cholesterol to the bodies cells

Phytosterols Compete with dietary cholesterol for absorption during digestion.

Proteins AMDR: 10 to 35% of calories Protein needs is .8g per Kg of body weight

Protein is made up of… Amino Acids (20) Building blocks of protein

Out of the 20 Amino Acids 9 are essential Incomplete Plant foods Need to combine 2 or more plant foods to make an essential protein. 11 are non-essential Complete Typically animal products but also soy

Water Males are 60% water and females are 55% Sources of water come from water intake 80% and foods 20%. Recommended intake 3.7 liters men 2.7 liters women

Micronutrients Vitamins Minerals

Vitamins Are organic compounds. Promote growth, maintain nerves and skin, produce blood cells, build bone and teeth, and converts food energy to body energy.

2 Categories of Vitamins Fat Soluble Absorbed through intestinal tract with help of fat A,D, E, K (All Dogs Eat Kibble) Excess stored in liver and adipose tissue Water Soluble Dissolved in water B-complex and C Excess excreted in urine

Fat soluble vitamin of importance Vitamin D Synthesized by the sun, and consumption of fortified foods. Important: regulation of calcium and the assistance in the calcification of bone. Deficiencies: osteoporosis, rickets, and osteocalcin

Vitamin B12 Vegan and Vegetarians Deficiency can lead to serious and permanent neurological problems - rare

Minerals Are Inorganic compounds Without minerals, vitamins could not be absorbed.

2 Categories of Minerals Major Need in large amounts Trace Need in small amounts Health effects may occur is consumed in excess or in deficient quantities.

3 Major Minerals of Importance Calcium Sodium Potassium

Calcium We do not consume enough. Recommended intake: 1,000 mg/day to 1,200 mg/day. Milk is the richest source and is also fortified with Vit. D Beware of soft drinks! Phosphoric acid can cause you to excrete extra calcium.

Sodium We consume too much. Processed foods account for the majority of sodium in our diet. AI: 1500mg or ~.65 teaspoon AI Daily intake assumed to be adequate for healthy people Average American consumes 3,500mg or ~1.5 teaspoons

Potassium We do not eat enough of Can lower blood pressure Recommended intake 4,700mg/day Average intake is 3,200mg/day men and 2,400 women

Trance Minerals of Importance Iron

Iron We do not get enough. Deficiency can lead to anemia. Women 19 -50yrs need 18mg/day Men 19-50yrs need 8mg/day

As we have just learned, there are many benefits of the nutrients we consume daily. However, there are some beneficial non-nutrient components of foods.

Functional Foods Foods that are believe to have specific health benefits beyond their basic nutrients.

Antioxidants Protect against oxidative stress –free radical damage. May prevent or treat chronic disease Vitamin C & E, the minerals copper, iron, manganese, selenium, and zinc.

Types of Antioxidants Phytochemicals Compounds that occur naturally in plants. Carotenoids – pigments red, orange, and dark green. Flavonoids Found in fruits, vegetables, tea, soy, and chocolate.

2010 Dietary Guidelines Balance Calories By Reducing portion size Switch higher fat milk with lower fat milk Increase vegetable and fruit intake Get more active

2010 Dietary Guidelines & My Plate Nutrient Dense Foods that are rich in vitamins, minerals, fiber, as well are an adequate amount of healthy fats, carbs, and protein. Calorie Dense Provide an abundant amount of kilocalories per serving, but very little nutrients

How can I eat more healthfully? Read food labels Follow serving size guidelines for correct portion size Consider a vegetarian nutritional lifestyle