Introduction to Nutrition

What happens when we consume food? In the small intestines, many enzymes are used to break down the “food” into one or more of the six nutrients. The nutrients are absorbed through the walls of the small intestines to provide our bodies with nourishment.

The six nutrients are vitamins minerals water proteins carbohydrates fats

Nutrient Basics vitamins minerals water proteins carbohydrates fats Assist in metabolism proteins carbohydrates fats Energy production

Vitamin Facts Primarily serve as coenzymes Water soluble vitamins Vitamin C B vitamins Fat soluble vitamins A, D, E, K

Mineral Facts Provide structure to body bones, teeth Used by the body to regulate functions (examples) electrical conduction muscle contraction membrane permeability blood pressure control

Water Facts Our bodies are about 90% water. Used in nearly all body functions medium for nutrient and waste transport blood urine used for temperature regulation sweat We need to consume 6-10 glasses of water per day to replace normal water loss.

The Energy Nutrients proteins carbohydrates fats

The Energy Values of Nutrients 4 calories per gram 9 calories per gram proteins carbohydrates fats

Protein Facts Made of long chains of amino acids 20 types of amino acids, 9 are essential Complete proteins = 9 essential amino acids Used by the body for tissue (muscle) growth and development acid/base balance in the blood hormones enzymes Can be burned as an energy source

Carbohydrate Facts Polysaccharides (starches), disaccharides and monosaccharides (sugars) Body’s preferred source of energy Brain MUST have sugar (glucose) Body stores a limited amount of glucose as glycogen in the muscles and liver Body can make glucose by breaking down protein

Fat Facts Made of long chains of fatty acids Saturated, unsaturated, & polyunsaturated Most saturated fats contain cholesterol Fats are stored in adipose tissue Fats serve to transport fat soluble vitamins serve as insulation and energy storage a few fatty acids are essential nutrients (linoleic acid) provide flavor to food

Health problems associated with fat Excess fat intake leads to increased fat storage (overweight and obesity issues) Saturated fat contains cholesterol which contributes to the formation of plaque in the arteries, leading to heart disease and stroke High fat diets, overweightness and obesity are associated with hypertension, Type II diabetes, and certain forms of cancer

What is a healthful diet? Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (food pyramid). Uses a variety of foods that are available, affordable, and enjoyable. Provides the right combination of energy nutrients to reduce the risk of chronic disease. Matches energy intake with energy expenditure.

Dietary Guidelines (Pyramid) Describes food choices to help meet the RDA. The guidelines apply to diets consumed over several days and not to single meals or food. Are easy to use, and when used as recommended, will contribute to a reduced Risk of many chronic diseases. Serving ranges (low= 1600 cal, mid=2200 cal, high = 2800 cal).

What is a healthful balanced diet? Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (pyramid). Uses a variety of foods that are available, affordable, and enjoyable.

Why is variety a part of balancing the diet?

What is a healthful balanced diet? Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (pyramid). Uses a variety of foods that are available, affordable, and enjoyable. Provides the right combination of energy nutrients to reduce the risk of chronic disease.

Balancing Energy Nutrients

Recommended changes regarding the balance of energy nutrients (% of total calories)

Recommended Energy Sources complex polyunsaturated unsaturated saturated simple sugars

What is a healthful balanced diet? Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (pyramid). Uses a variety of foods that are available, affordable, and enjoyable. Provides the right combination of energy nutrients to reduce the risk of chronic disease. Matches energy intake with energy expenditure.

BALANCING ENERGY INPUT WITH ENERGY OUTPUT

CATEGORIES OF ENERGY EXPENDITURE Basal Metabolic Rate (50%-70%) Dietary Thermogenesis (10%) Physical Activity (20%-40%)

ENERGY EXPENDITURE EXAMPLE Running = 2.203 kCal per kg body wt. per 10-minute period. A 160 lb. person, running for 20 minutes, will expend 2.203 x 72 kg x 2 = 318 kCal. One Egg McMuffin = 352 kCal! One Chocolate Shake = 364 kCal!

To lose one pound of body FAT, we must expend 3,500 kCal To lose one pound of body FAT, we must expend 3,500 kCal. More than we take in! The reverse is also true. We must consume 3,500 Calories more than we expend in order to GAIN one pound of fat.

If we consume just 10 calories per day more than we use: We will gain approximately 1 pound of fat per year (10 kCal x 365 days = 3,650 kCal). This totals 10 pounds of fat in a 10-year period.

Theoretically, to lose one pound of fat per week: We need to take in 3,500 kCalories LESS than we expend per week. 3,500 kCal / 7 days per week = 500 kCal.

How to get that 500 kCal deficit running =318 kCal cho. shake =364 kCal deficit =682 kCal incorporate some form of exercise program, preferably aerobic reduce some empty calorie foods

By adjusting our physical activity and our intake of empty calories, we can fairly easily balance our energy intake with our energy expenditure.

Whether you are trying to gain weight, lose weight, or stay the same weight, remember to consume an appropriate amount of essential and energy nutrients (food pyramid) have a variety of foods have the correct ratio of energy nutrients match energy intake with energy expenditure