OPTIMAL NUTRITION FOR GOOD HEALTH Iva Klimešová

A nutrient is a specific substance found in food that performs one or more physiological or biochemical functions in the body.

The accepted international standard for expressing energy is the joule. To convert kcal to kilojoule multiply the kcal value by 4,2. Parts of each energy nutrient may be converted to the other two nutrients in the body. For example, protein may be converted into carbohydrate during prolonged exercise, whereas excess dietary carbohydrate may be converted to fat in the body during rest. Energy valuekcal/gkJ/g CARBOHYDRATES416,8 PROTEINS416,8 LIPIDS937,8

Daily basal metabolic rate (kcal): Men: 66 + (13,7 x body mass in kg) + (5 x stature in cm) - (6,8 x age) Women: (9,6 x body mass in kg) + (1,85 x stature in cm) - (4,7 x age)

The average daily energy expenditure Low physical activity level 2500 Kcal 2000 Kcal High physical activity level 4000 Kcal 3500 Kcal

Basal metabolic rate is related to age

Eating behaviour – distribute your daily energy into 5 parts

Well-balanced diet Complex carbohydrate %

Carbohydrates: 60% or more of calories should come from carbohydrates, particularly polysaccharides because they are good source of fiber and vitamins. They should be the main nutrient source. Proteins: Standard recommendation for protein intake is 0,8 g of protein per kilogram of body mass. This amount to approximately 12% of the total calories. They should come in ratio 2:1 from plants foods to animal foods. You use the ratio 1:1 for children and physical active people. Lipid intake should be less than 30% of total energy distributed in a ratio of 1:1:1 for saturated to monounsaturated to polyunsaturated fatty acids. A diet pure for fat (less than 20%) is risk for lack of fat- soluble vitamins and essential fatty acids!

With well-planed menus, the necessary vitamin, mineral, and protein requirements can be met with a food intake of about 1200 calories a day. Additional food can then be consumed to meet energy needs that fluctuate depending on the daily level of physical activity. The energy should be divided into 5 parts: breakfast, 2 snacks, lunch and dinner. Summary

For people who are physically active, 60% or more of calories should come from carbohydrates, particularly polysaccharides (grains, bread, pasta, potatoes, rice, legumes, vegetables, and fruits, etc.)

The recommended daily intake for proteins is 0,8 g per kilogram of body mass. For the average man and woman, this is a liberal requirement and represents about 12% of the normal daily caloric intake (peas, beans, eggs, chicken, fish, meat, dairy products, nuts and seeds). Athletes generally consume two to four times the recommended protein intake because their greater caloric intake usually provides proportionately more protein.

A prudent recommendation is that no more than 30% of daily calories be obtained from lipids; of this, the majority should be as unsaturated fatty acids (vegetable oil – olive, corn, rape, sunflower; nuts and seeds, fish oil). Examples of foods with saturated fat include: whole milk, cheese, ice cream, and meats like hotdogs and hamburgers.

Fruits and Vegetables The National Cancer Institute recommends 5 to 9 servings of fruits and vegetables every day for both adults and children. Age/GenderDaily Fruit and Vegetable Intake Children ages 2 to 6 years, women, sedentary older adults 5 servings Older children, teen girls, active women, most men 7 servings Teen boys, active men9 servings One serving: a whole carrot or a handful of baby carrots, one apple, 1/2 cup of cooked vegetables, one glass of 100% fruit juice, one handful of raisins, one cup of salad

Phytochemicals "Phyto" is a Greek word that means plant and phytochemicals are usually related to plant pigments. A phytochemical is a natural bioactive compound found in plant foods that works with nutrients and dietary fiber to protect against disease. Fruits and vegetables that are bright colours - yellow, orange, red, green, blue, and purple - generally contain the most phytochemicals and the most nutrients.

More than 900 different phytochemicals have been found in plant foods and more will be discovered (carotenoids, chlorophylls, flavonoids, Indole-3-Carbinol, isoflavones, isothiocyanates, lignans, phytosterols). Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections.

Chocolate Flavonoids belong to a class of antioxidants called polyphenols ( or phytochemicals) from plants. In a diet, fruits, vegetables, tea, wine and chocolate are major sources of antioxidants, which have been shown to have protective effects against cardiovascular disease. Dark chocolate contains higher amounts of flavonoids than milk chocolate.

Water Water has a number of body functions in the body (building material for cell protoplasm, is essential in the control of the osmotic pressure in the body, the main constituent of blood), but its most important benefit for people who exercise is the control of body temperature. Daily recommendation for drinks 1,5 – 2,5 l

Daily water loss and intake (an adult female, 60 kg) Water loss Urine output1 100 ml Water in feces100 ml Lungs - exhaled air200 ml Skin – insensible perspiration600 ml Total2 000 ml Water intake Fluids1000 ml Water in food700 ml Metabolic water300 ml Total2000 ml

The reference daily intakes To help you determine whether you are getting the right balance of these nutrient, the government has established the Reference Daily Allowance (RDA). The Daily Values expressed in percentages of the RDA on the nutrition facts on food labels.

Food pyramid The wide part shows the foods you should eat most often each day, and the narrower parts the ones you should eat in lesser amounts.

1 kg = 2,2 pounds 100 cm = 3,3 feet 1 cm = 0,4 inches 155 cm = 5,1 feet 160 cm = 5,2 feet 165 cm = 5,4 feet 170 cm = 5,6 feet 175 cm = 5,7 feet 180 cm = 5,9 feet