NUTRITION Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals Water Provide Energy Facilitate energy use, growth, repair and reproduction Replace fluids in cells and tissues

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NUTRITION Calories = measure of the energy content foods provide. 1 Calorie (Cal.) = 1 kilocalorie = 1,000 calories 1 calorie (lowercase c) can raise 1 gram of water 1 degree Celsius 1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius

PROTEINS Proteins: Abt. ½ of non-water body weight repair, build cells structure cell and body functions antibodies, enzymes, hormones transport CO2, O2, nutrients 1 gram = 4 Calories 10-12% of daily calories

PROTEINS Amino Acids = building blocks Essential = 9 amino acids Non-essential = 11 amino acids Complete protein = 20 amino acids = 9 Essential + 11 Non-essential

PROTEINS Complete proteins all 9 essential amino acids animal products Incomplete proteins lack some of the 9 essential amino acids plant products .

PROTEINS Group Daily protein requirements (g/kg body weight) Most adults Recreational athletes Elite athletes in training 0.8 g/kg 1.0-1.1 g/kg 1.2 – 1.6 g/kg

PROTEINS What’s the deal with High Protein Diets? Ketone Bodies

CARBOHYDRATES Carbohydrates (CHO) Energy 45-65% of calories 1 gram = 4 Calories

Simple VS. Complex Simple carbohydrates (sugars) Complex carbohydrates Glucose and glycogen Direct energy source Protein sparing effect Complex carbohydrates source of vitamins and minerals, “time release” energy source, fiber

Fiber Insoluble Fiber – absorbs water aids digestion Soluble Fiber gel-like paces the absorption of carbohydrates 25-30 grams of fiber a day recommended

FATS Fats Energy - supply and store Insulation Cell function and structure 20-30% of Calories (20% unsaturated) (10% saturated) 1 gram = 9 Calories 1 pound of fat = 3500 Calories

FATS Fats = lipids=fats and oils Triglyceride = Saturated: Unsaturated: a. Polyunsaturated b. Monounsaturated

Trans-Fatty Acids Trans-fatty acid Hydrogenation

FATS = essential Omega 6 = linoleic Omega 3 = linolenic

Vitamins metabolic function. A,D,E, and K are fat soluble B and C are water soluble. best from food. .

Minerals enzyme function Macro = major calcium, sodium, potassium, magnesium, chloride Micro = trace iron, zinc, copper, selenium, fluoride, chromium Sodium 2400 mg a day recommended 3100-4700mg typical,

NUTRITIONAL BALANCE

NUTRITION TYPICAL vs.RECOMMENDED

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FOOD LABELS

Energy Balance Equation Caloric Intake from Fats, Carbohydrate, Protein, Caloric Expenditure BMR 60-75% Thermogenesis 10-30% Physical Activity 15-30% N.E.A.T.

BASEL METABOLIC RATE = BMR HAMWI EQUATION: Women 100 Calories for first 5 feet and 5 Calories for each inch over % feet. Men 106 Calories for first 5 feet and 6 Calories for each inch over 5 feet.

IDEAL BODY WEIGHT % total body weight minus % fat weight = % fat-free weight Example: Male college student 185lbs. and 25% body fat. He wants to be at 10% body fat 75% times 185 lbs. = 138.8 lbs. of fat free weight 138.8 ÷ .90 = 154.2 lbs.

CALORIC TRICKS Water not sugar drinks Whole foods – fresh vegetables and fruits Nutrient Dense Foods – ¼ pounder w/ cheese vs. 6 inch turkey sub. High volume, Low Calorie Foods –high water and fiber content soups, fruit, vegetables High fiber foods – brown rice, whole grain breads Limit fried foods Limit added simple sugars

Nutrition and Fitness  Complex Carbohydrates provide energy  Protein (lean natural sources) Repair tissues  Fats (saturated) ( essential fats) Vitamins and minerals best from natural sources Water energy and electrolyte drinks unnecessary

DAILY CALORIC NEED BMR = 60-75% of total Calories MyPlate.gov Activity Level Description Calories per Pound Very sedentary Restricted movement 13 Sedentary Light work or office job 14 Moderate activity Moderate activity and weekend recreation 15 Very physically active Vigorous activity 3-4 X a week 16 Competitive athlete Daily vigorous exercise 17-18