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

Non-Energy Yielding Nutrients (Calories) Non-Energy Yielding Nutrients

Non-Energy Yielding Nutrients (Calories) Non-Energy Yielding Nutrients

Non-Energy Yielding Nutrients (Calories) 1.Carbohydrates Non-Energy Yielding Nutrients

Non-Energy Yielding Nutrients (Calories) 1. Carbohydrates 2. Fats Non-Energy Yielding Nutrients

Non-Energy Yielding Nutrients (Calories) 1. Carbohydrates 2. Fats 3. Protein Non-Energy Yielding Nutrients

Carbohydrates 4 calories/gram Fats Protein Nutrients Energy Yielding (Calories) Carbohydrates 4 calories/gram Fats Protein Does not Yield Energy

Carbohydrates 4 calories/gram Fats 9 calories/gram Protein Nutrients Energy Yielding (Calories) Carbohydrates 4 calories/gram Fats 9 calories/gram Protein Does not Yield Energy

Carbohydrates 4 calories/gram Fats 9 calories/gram Protein Nutrients Energy Yielding (Calories) Carbohydrates 4 calories/gram Fats 9 calories/gram Protein Does not Yield Energy

Nutrients Energy Yielding (Calories) Does not Yield Energy 1. Water

Does not Yield Energy 1. Water 2. Vitamins Nutrients Energy Yielding (Calories) Does not Yield Energy 1. Water 2. Vitamins

1. Water 2. Vitamins 3. Minerals Nutrients Energy Yielding (Calories) Does not Yield Energy 1. Water 2. Vitamins 3. 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

To prevent deficiencies or reduce the risk of chronic disease, as well as ensuring that we are consuming the adequate amount of nutrients, we must consume…

Macronutrients

Macronutrients Micronutrients

Dietary Reference Intake Macronutrients Micronutrients DRI’s Dietary Reference Intake

Recommended Dietary Allowance DRI’s RDA’s Recommended Dietary Allowance

Recommended Dietary Allowance DRI’s RDA’s Recommended Dietary Allowance AI Adequate Intakes

DRI’s RDA’s AI UL’s Tolerable Upper Level Intakes Adequate Intakes Recommended Dietary Allowance AI Adequate Intakes UL’s Tolerable Upper Level Intakes

DRI’s RDA’s AI UL’s AMDR’s Recommended Dietary Allowance Adequate Intakes UL’s Tolerable Upper Level Intakes AMDR’s Acceptable Macronutrients Distribution Range

Daily nutrient levels that meet needs of 97% to 98% of healthy people DRI’s RDA’s Daily nutrient levels that meet needs of 97% to 98% of healthy people AI UL’s AMDR’s

Daily intake assumed to be adequate for healthy people DRI’s RDA’s AI Daily intake assumed to be adequate for healthy people UL’s AMDR’s

Highest amount one can consume without adverse health effects DRI’s RDA’s AI UL’s Highest amount one can consume without adverse health effects AMDR’s

% Range of the energy yielding nutrients to provide adequate nutrition DRI’s RDA’s AI UL’s AMDR’s % Range of the energy yielding nutrients to provide adequate nutrition

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! RDA: 130grams/day AMDR: 45% – 60%

Carbohydrates Simple: Monosaccharides and Disaccharides Complex: Polysaccharides (long chains of monosaccharides) Simple: Monosaccharides and Disaccharides

Carbohydrates Complex: Polysaccharides (long chains of monosaccharides) Simple: Monosaccharides and Disaccharides Glucose Fructose Sucrose Lactose maltose Monosaccharides Disaccharides

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

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

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

Fiber Soluble Insoluble 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. Plays 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

Make up 95% of total body fat. FATS Triglycerides Make up 95% of total body fat. Extra consumption of calories from any source get converted to triglyercides. Cholesterol Other 5% of body fat

FATS Triglycerides Cholesterol LDL (Low density Lipoproteins) HDL (high density lipoproteins LDL (Low density Lipoproteins)

FATS Triglycerides Cholesterol HDL (high density lipoproteins Transports cholesterol to the liver for metabolism and elimination LDL (Low density Lipoproteins) Transports cholesterol to the bodies cells

FATS Cholesterol Triglycerides Unsaturated Saturated Fatty chain that is fully saturated with hydrogen Solid at room temperature Generally animal sources – meat, dairy, and poultry. Unsaturated Have room for hydrogen atoms. Liquid at room temperature Generally plant sources Cholesterol

FATS Triglycerides Cholesterol Saturated Unsaturated polyunsaturated Monounsaturated Peanut, canola, and olive oils May 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

FATS Triglycerides Cholesterol Saturated Unsaturated Trans fatty acid Processed foods – partially hydrogenated Increases LDL’s and decreases HDL Unsaturated Cholesterol

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

Building blocks of protein Amino Acids (20) Building blocks of protein

Protein Amino Acids (20) 11 Non-essential 9 Essential Need to get from diet (i.e. food) 11 Non-essential Body can make these Amino Acids (20)

Protein Incomplete Complete Plant foods Typically animal to combine 2 or more plant foods to make a complete protein.

Water Your most crucial nutrient We are 50 to 70% water by weight

Water Men 13 Cups Women 9 Cups

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.

Vitamins Fat Soluble Water Soluble Dissolved in water 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

Vitamins Fat Soluble Water Soluble Folate Vitamin D sun and fortified foods. Important: regulation of calcium and the assistance in the calcification of bone. Deficiencies: osteoporosis, rickets, and osteocalcin Water Soluble Folate Fortified foods, as well as spinach, legumes, and liver Important: DNA synthesis and cell division during embryotic development. Deficiencies: spina bifida

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

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

Minerals Major Sodium Calcium Trace We do not consume enough. We consume too much. *Processed foods AI: 1500mg or ~.65 teaspoon Average American consumes 3,463mg or ~1.5 teaspoons 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 Trace

Minerals Major Trace 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.

Functional Foods Antioxidants Protect against oxidative stress –free radical damage. Vit. C & E

Functional Foods Antioxidants Phytochemicals Compounds that occur naturally in plants. Carotenoids – pigments red, orange, and dark green.

Functional Foods Antioxidants Phytochemicals Flavonoids Found in fruits, vegetables, tea, soy, and chocolate. May prevent cardiovascular disease

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