Nutrition

6 types of nutrients Water Carbohydrates Fats Proteins Vitamins Minerals

Water 65% of your body is composed of water Most important nutrient Used in every chemical reaction your body & cells performs Purpose: to maintain blood pressure regulate body temperature Transport medium – how molecules move in/out of cells Flush out toxins produced by your bodies chemical reactions Recommended that you drink 2 liters (8 cups) a day to maintain a equal amount of water in your body Consumption of any less results in dehydration

Carbohydrates Main source of energy ½ of your calories should come from carbs- grains veggies and fruits Classified into simple an complex carbs Simple carbs Monosaccharides (monomer) such as glucose or fructose Disaccharides – sucrose(table sugar) Ex: Fruits, Honey and processed food made from sugar cane, maple syrup Absorbed quickly = energy rush High sugar levels = release of insulin to break down and use sugar EX: - Sucrose sugar: white, brown and raw sugar - Lactose Milk and milk products - Fructose Fruits and fruit products

Carbohydrates

Fats In general every food you eat has fat in it. That’s because fat is a component of cell membrane. Fat is important. It is needed. To produce hormones Long term energy source – 2.5 X more energy than sugar Allows you to move Apart of the myelin sheath in your neurons. In other words allows you to think Fat can be good or bad (two classifications) Unsaturated fat – good fat Saturated fats – bad fats

Why are some fats considered good, while others are considered bad? Unsaturated are good (monounsaturated or polyunsaturated). The body doesn’t make these, so they are necessary to eat. Saturated are made by your body and not necessary to consume. Saturated fats lead to high cholesterol.

Good fats – Unsaturated Unsaturated fat – good fat Monounsaturated: avocados, almonds, pecans, pumpkin seeds, canola, olive and sunflower oils or polyunsaturated: soybean, corn, walnuts, flax seeds, fish Body does not make these types of fats – you have to consume them Why are they good? Stabilize heart rhythms Improve bad cholesterol levels Recommended daily consumption Monounsaturated – 10 to 25% of daily calories Polyunsaturated – 8 to 10% of daily calories

Bad fats- Saturated & Trans fat Saturated fats Fats your body produces and stores Not necessary to eat these fats regularly EX: meat, whole –milk dairy products (cheese, milk, ice cream, coconut oil, palm oil, palm kernel oil) Why are they so bad? Increase blood cholesterol, can lead to heart disease Recommended daily intake 7% of your daily calories

Trans fat – Worst type of fat Worst type of fat is Trans Fat Food that contains partially hydrogenated vegetable oils EX: fried and fast food Limit to 2 grams per day Contribute to heart disease & cause your immune system to overreact in an inflammatory response

Proteins Purpose Proteins are broken down into _____________ Enzymes – speed up chemical reactions Structural support – skin, hair, nails Transport molecules in/out of cells – protein carries or protein pumps Movement – skeletal, cardiac, smooth muscles Defense – antibodies Gas exchange – hemoglobin carries O2 Proteins are broken down into _____________ 20 different amino acids Your body can only make 11 a.a. The rest you have to consume Recommended daily consumption = 8 grams for every 20 lbs of body weight Example: 150 lbs / 20lbs = 7.5 X 8 grams = 60 grams of protein a day

Proteins – 20 different amino acids

Proteins When 50 aa to 2,000 aa are bonded together by a peptide bond they make up a protein. DNA RNA Protein Protein can be found in animals and plants. Animal based proteins are complete (contain all 20 essential a.a.) Meat, fish, eggs, and dairy products Plant based proteins are incomplete (do not contain all essential a.a.) Ex: beans, nuts, fruits & vegetables

Vitamins On any label you will see a list of vitamins or minerals that food contains. What really is a vitamin? Vitamin: organic molecules your body needs in small amounts. They work with enzymes to help your cells/ cell reactions function properly Vitamins can be fat soluble or water soluble

Vitamins Fat soluble= dissolved and stored in fat and your liver Ex: Vitamins A, D, E, K body uses these daily daily consumption is not needed since they are stored in your fat/ liver Water soluble= not stored in the body, dissolve in water and are excreted out in urine Ex: B complex vitamins & vitamin C Fruits, veggies, & grains

Minerals Minerals: organic molecules need in small amounts to help build and repair tissues EX: calcium, magnesium, phosphorus Help build bone and prevent tooth decay Sodium & potassium Help regulate nerve function and balance body fluids. Iron Build red blood cells Can be found in- cereals, bread, fruit, veggies, nuts, meat, and dairy products

Energy stored in food can be measureable A balanced diet is important b/c each nutrient is used by the body differently. The energy available in food is measured in units called calories Each biomolecule provides a different calorie amount Fat – 9 calories per gram Carbs – 4 calories per gram Proteins – 4 calories per gram

How is energy actually measured? We burn it! A tool called a calorimeter uses water to capture the heat released from the burning food. (final temp - Initial temp) X (mass in water) = calories

What is a calorie? Energy available in food- heat capacity of water 1000 calories = 1 Calorie. A calorie is actually the heat capacity of water. Amount of energy needed to raise 1 gram of water 1 degree celsius Calorie Amount of energy needed to raise 1 kilogram or water 1 degree celsius

That food has whaaaat? http://www.acaloriecounter.com/fast-food-calories.php http://www.manolith.com/2009/04/19/17-foods-with-the-most-caloric-bang-for-your-buck/ Each McDonalds nugget is almost 50 calories.

BMI A healthy lifestyle does not only include a balanced diet but also regular exercise. Exercise helps your body burn some of the calories you consumed Burn more than you consume = weight loss Consume more than burn = weight gain Health professionals use something called Body mass index (BMI) to determine if an individual has a healthy weight. Indicator of body fat based on height and weight BMI = weight/height

How do we figure out our BMI? Example: (161*703) / (672) = 25.2

What range of BMI numbers would you want to fall between?

What is the answer to practice problem #1 on page 215?

What is the answer to practice problem #1 on page 215? 33.3, obsese What is the answer to practice problem #2 on page 215? 23.44, normal