Introduction to Nutrition

What are Nutrients Macro nutrients are nutrients you need a lot of. These include: – Carbohydrates – Proteins – Fats – Some Minerals (ex calcium, salt, magnesium, potassium etc) – Water Micro nutrients such as vitamins you need some of but not a lot

Carbohydrates Found in breads, cereals, rice, beans, potatos, legumes and pastas 4 kcal/g Are broken down in your body into sugars Are the main source of energy for the body Your brain runs only on the energy from Carbs 50-70% of your daily calories should come from carbohydrates

Proteins Found in meats, milk products, eggs, vegetables, nuts and soy 4kcal/g Complete proteins (only from animal products and soy) contain all 20 essential amino acids Amino acids are needed to cell growth and repair 10-25% of your daily calories should come from proteins (1-2g/kg body weight)

Fats Found in animal and fish products, nuts and seed, avacado and dairy products 9 kcal/g Needed for nerve and muscle function Unsaturated come from non animal sources and will not increase cholesterol (saturated fats come from animal sources and can) 10-25% of your daily calories should come from fats

How to read a nutrition label Typically % Daily Value are based on a 2000kcal diet Is this a “balanced” foodThe numbers Carbs – 23g = 93kcal = 54% Proteins – 8g = 32kcal = 19% Fats – 5g = 45kcal = 26% Chocolate Milk

So what are these other things...? Fibre – A type of carbohydrate that “cleans you out” Sugars – A type of carbohydrate the is used very quickly by the body (opposite of a complex carbohydrate) Sodium – A mineral that is needed for proper cell function (approx 1500mg/day) Calcium – A mineral that is needed for bone and tissue formation (approx 1300mg/day) Vitamins and other minerals – Vary depending on which one it is

So what should be in my diet? Calories – Males – depending on activity levels – Females – depending on activity levels – How do I know if I am getting enough? Safe ways to eat healthy are – Eat small meals – Don’t overdo any one type of food – Eat colourfully – Drink lots of water

Why Eat Colourfully Green – Lower blood pressure and cholesterol, have Ca and vitamin C Blue/Purple – Anticarninogens (cancer fighting) White – Improve immune system Yellow/Orange – Mg and Ca for bone and cell function Red – decrease prostate cancer, cholesterol, blood pressure and help arthritis

Project next week Keep a food log for 2 weekdays and 1 weekend day I’m not your parent so don’t cheat on it, I don’t care what you eat/drink just write it all down Be careful about portion sizes – Most people under estimate the size of what they are eating – 4oz (1/4 pound – 225g) of meat is a deck of cards – 1cup (250mL) is the size of your fist (for most girls)

Homework Make me a ppt slide of a super food A super food is a food that is very highly nutrient dense Make it tonight and send it to me on to make a presentation