NUTRITION – MACRONUTRIENTS & MICRONUTRIENTS Topic 1

Nutrition – is it important?  Leading cause of death in United States  #1- Heart Disease  #2 - Cancer  #4 - Stroke  #7 - Diabetes  Number of deaths per year with a direct link to nutrition, Over1.3 million Many diseases effects can be reduced or completely abolished by practicing good nutrition.

 Nutrition is the process by which humans take in and use food in their bodies What is Nutrition? EAT Play/Work Sleep

The Basics  ‘Macronutrients’ and ‘Micronutrients’  Macronutrients – Protein, fat and carbohydrates  Micronutrients – All vitamins and minerals  Fiber (form of Carbohydrate)  Structural part of plants  Water  Essential to survival!

Water  Regulates body temperature  Lubricates joints  Flushes out waste products in the liver and kidneys  Carries nutrients & oxygen to cells  Dissolves minerals & nutrients to make them accessible to the body  Protects organs  Aids in prevention of constipation

Fluid Facts  Factors that influence fluid requirements  Exercise  Environment  Illness & health related conditions  Pregnancy and breastfeeding When not enough fluid is consumed dehydration occurs!  Constipation  Falls  Confusion  Infections & hospitalizations

Macronutrients – Protein  Protein  Builds and repairs muscles  Makes hair and skin  Fights against infections  Supplies energy to the body  Protein ~25% daily calories  Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Macronutrients – Carbohydrates  Carbohydrates  Provides energy for daily activities  Helps mental function  Needed for heart to beat, muscles to move and lungs to breathe  Carbohydrates ~50% daily calories  Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Macronutrients – Fat  Fat  Provides insulation to the body  Helps store fat-soluble vitamins  Protects the heart, kidneys, and liver  Supplies energy to the body  Fat ~30% daily calories  Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Fiber  Soluble fiber (functions)  Lowers blood cholesterol; delays glucose absorption  Insoluble fiber (functions)  Accelerates intestinal transit time; adds bulk

How Many Macronutrients are in My Food?  READ LABELS  Calorie King (book or website)    search/ search/

Micronutrients – small amounts  Vitamins: A, B, C, D, E and K  Needed for healthy teeth and skin (vitamin A)  Converts carbohydrates into energy (B1-thiamin)  Maintenance of normal brain function (B-6 pyridoxine)  Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc.  Builds strong bones and teeth (calcium)  Formation and repair of muscles (magnesium)  Maintenance of blood sugar levels (chromium)

Water Soluble Vitamins

Fat Soluble Vitamins

How Many Micronutrients are in My Food?  Reading labels  Reference books  Internet resources such as and /search/

How Many Micronutrients do I need?  Individual to each person based on  Sex  Age  Disease state  Pregnant or lactating  Dietary Reference Intakes: 

Example of DRI Table

Bringing it all Together  Macro & Micro are found together in most foods  Balance of both makes a nutrient dense food  Examples: Banana- Carbohydrate and potassium Oatmeal- Carbohydrate, folate, and B vitamins Salmon- Protein, fat and vitamins D and E Avocado- Fat, B vitamins, vitamins E and K Broccoli- Carbohydrate, vitamin A and C Chocolate cake- Calories, carbohydrates, fat, sodium

But I don’t like calculations…!?!  Dietary Guidelines for Americans (DGA)  6 servings grains daily (make ½ whole grains)  3 servings of dairy daily  Choose lean meats  5 fruits & vegetables daily  Less than 1/3 of calories from fat (30%)  Snacks Count Too!  1–2 each day  ~150 calories each  Handout

Techniques to use in the Real World  Plate Method  ½ of plate of foods with carbohydrate Rice, breads, pasta, fruits, vegetables etc  ¼ of plate of foods with protein Salmon, beans etc  ¼ of plate or less of foods with fat Dressings, sauces etc

Snacks Count Too!  Snacks should be included in your total carbohydrate, fat &protein daily percentages  1 – 2 each day  ~150 calories each  Examples:  Low fat yogurt and granola (1 cup)  Air popped popcorn, unbuttered (2 cups)  Apples and peanut butter

Sample Menu Breakfast:  Hot Cereal w/ Blueberries  Scrambled Egg Snack:  Apple Slices w/ Peanut Butter Lunch:  Turkey Sandwich on Wheat w/ LTO & Mayo  Grapes Snack:  Yogurt w/ Granola Dinner:  Salmon w/ Brown Rice and Green Beans Dessert:  Strawberries w/ Cool Whip

Discussion What about…? Can I still eat CAKE? Do I have to eat broccoli??

Reference Materials  Mayo Clinic -  American Dietetic Association –  MyPyramid -  American Heart Association  American Diabetes Association -  Center for Science in the Public Interest  National Institutes of Health  USDA National Nutrient Database for Standard Reference -