1 NUTRITION 101 Andrew Lysy Look here for help with nutrition!

2 MACRONUTRIENTS Carbohydrates – 4 calories/g Carbohydrates Proteins – 4 calories/g Proteins Lipids – 9 calories/g Lipids

3 WHAT ARE MICRONUTRIENTS? Provide calories or energy Needed for  Growth  Metabolism  Other body functions Needed in large amounts

MACRONUTRIENTS  Average person needs to consume 2,000 calories/day  Athletes and people who exercise consume more  Sedentary consume less  3,500 calories = 1 pound  Fat and muscle weigh the same  1 lb of fat takes up more space 4 4

DAILY VALUES Based on 2,000 calorie diet  Total fat : 65g  Saturated fat : 20g  Cholesterol: 300 mg  Carbohydrates: 300g  Dietary fiber : 25g  Sodium : 2,400 mg  Protein : 50g 5 5

6 CARBOHYDRATES 45-70% of calories (2,000 calorie/day) Main source of fuel Glucose -> energy CNS, kidneys, brain, muscles, RBC need carbs to function Stored and used later for energy Fiber

7 CARBOHYDRATES Found in starchy foods  Fruits  Milk  Yogurt  Bread  Potatoes

8 CARBOHYDRATE MISCONCEPTIONS Causes obesity Protein intake > carb intake Less carb intake will burn more fat Eating carbs makes you hungry

9 PROTEIN 10-35% of calories (2,000 calorie/day)  g/lb Growth Tissue repair Immune function Hormones and enzymes Last source of energy Lean muscle mass

10 PROTEIN Found in:  Meats  Poultry  Fish  Cheese  Milk  Nuts

WHAT IS A “PROTEIN”  Complete proteins  Contain all amino acids  Correct ratio for + nitrogen balance  Incomplete proteins  Lacks one or more essential amino acids  Complementary protein  Two or more incomplete proteins together 11

COMPLEMENTARY PROTEINS  Popular for vegetarians and vegans  Grains and legumes  Rice and beans  Rice and peas  Wheat and peanuts 12

13 LIPIDS 20-30% of calories (2,000 calorie/day) Normal growth and development Second source of energy Fat-soluble vitamins  A, D, E, K Provides cushion for organs Maintains cell membranes Taste, consistency, stability to foods

LIPIDS: ARE THEY BAD?  Saturated Fatty Acids  Unhealthy  Solid at room temperature  Unsaturated Fatty Acids  More beneficial  Monounsaturated Fatty Acid  Oils- olive, canola, peanuts, avocados  Polyunsaturated Fatty Acid  Sunflower oil, corn oil  Trans unsaturated Fatty Acid  Increases shelf life 14

OMEGA-3 FATTY ACIDS  ALA, CLA, DHA  Essential fatty acids  Lower total serum cholesterol  Interferes with blood clotting  Increased smooth muscle relaxation  Decreases excessive inflammation  Too much can cause damage  No more than 3g/day 15

MICRONUTRIENTS  Vitamins  Minerals  Water 16

VITAMINS  Essential for health  Fat-soluble  Vitamins A, D, E, K  Water-soluble  Vitamin C  Vitamin B-complex  Regulate energy metabolism  Control process of tissue synthesis  Protect cell’s plasma membrane 17

MINERALS  Essential to life  Provide structure in formation of bones and teeth  Maintain normal heart rhythm  Muscle contractility  Acid-base balance  Regulate metabolism 18

FOOD LABEL

GOOD EATING  Variety  Balance  Moderation  Adequacy  Calorie Control  “Everything in moderation, including moderation” 20

GOOD EATING  Balance calories  Avoid oversized portions  Restaurants  Increase fruits and vegetables  Make half of your grains whole  Water > 21

CONTENT DEFINITIONS  Free -No or minimal amount  Fat, saturated fat, cholesterol, sugar, calories  Low - fat, saturated fat, cholesterol, calorie  Lean - Fat content in meat, poultry, seafood  High - 20% or more of DV  Good source % of DV 22

CONTENT DEFINITIONS  Reduced - at least 25% less than regular  Less - 25% less  Light - 1/3 fewer calories and/or 1/2 of fat  More - 10% or more of DV 23