1. Nutrition Lecture #1 Energy

2. Biological Energy Cycle Sun O 2 CO 2 & H 2 0 Food (Carbohydrates, Fat, Protein and cellulose) Photosynthesis Humans and Animals Useful Energy Solar Energy Plants

3. Food Energy Sources 1. Carbohydrates: come from plants only; they are used to supply energy; they are sugars and if unused will be stored as fat. 3. Proteins: They come from animals and some plants and they are used for building tissue and growth. Used for energy only when carbs and fat are depleted (starvation mode). 2.Fats: They come from animals and some plants. They are used for energy and they are used after the carbs. More energy than carbs.

4. Food Pyramid We get Carbohydrates, Fats, and Proteins in our diet (the food we eat). The food pyramid is a model for the recommended amounts of each type of food energy that we should consume on average every day.

5. A. Grains 1. Breads, cereals, rice, pasta 2. Source of carbohydrates and fiber 3. Eat 6 – 11 servings per day

6. B. Fruit 1. Carbohydrates (complex and natural sugars) (some fats, proteins, & fiber) 2. Eat 2 – 4 servings a day

7. C. Vegetables 1. Carbohydrates (some fats, proteins and fiber) 2. 3 – 5 servings a day

8. D. Meat 1. Meat, Poultry, fish, nuts, dry beans & eggs (should be lean meats) 2. Protein and fat 3. 2-3 servings a day

9. E. Dairy 1. Milk, cheese, yogurt 2. Protein (some fat) 3. 2-3 servings per day

10. F. Fats, Oils and Sweets 1. Fat and simple carbohydrates, a quickly exhausted energy source 2. Use sparingly (very little)

11. Sources of Food Energy

12. A. Carbohydrates 1. Converted to energy for the body first 2. Excess carbs are stored as fat if they are not used up in exercise/work 3. Sugars, starches and fiber

13. B. Fats 1. Converted to energy for the body during long duration aerobic exercise 2. Contains the most energy 3. Too much fat may lead to cardiovascular disease 4. Three Types a. Saturated fat – animal fat – raises bad cholesterol (LDL) leads to heart disease b. Polyunsaturated Fat – vegetable fats – lowers cholesterol both bad and good type c. Monounsaturated Fat – vegetable fats – lowers bad cholesterol and raises good cholesterol (HDL)

14. C. Proteins 1. Used in growth and building tissue 2. Found in animal sources (complete proteins) 3. Found in some vegetable food (incomplete protein), you need to combine with other proteins to get complete protein. 4. Used as an energy source only after carbs and fat are used up (starvation)