1. Nutrition
Chapter page 141

2. Introduction Nutrition = physical performance fuel for biologic work
Eating behaviours
Food choices
Nutrients
Physical activity

3. General Food Guidelines
Eat slowly, chew well
Eat foods in their natural state
Drink lots of water
Eat low fat dairy products
Limit coffee/caffeine
Eat lots of fresh fruit every day
Avoid deep fried food
Eat fresh fruit/vegetables daily

4. General Food Guidelines
Avoid salt
Use brown or wild rice
Eat whole grain bread
Avoid white sugar
Do not skip meals – 3+ meals daily
Do not skip breakfast!
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5. Limit alcohol
Lunch s/b biggest meal of the day
Variety with every meal
Snack!
Fluids high in Vitamin C
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7. Letters correspond to nutrients on page 145

8. Other Foods The Canada Food Guide states:
“Taste and enjoyment can also come from other foods and beverages that are not part of the four food groups. Some of these foods are higher in fat or calories, so use these foods in moderation”
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9. Function of Key Nutrients
Energy
Tissue growth and repair
Regulation of metabolic function
Heat
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10. Structure forming bones and teeth
Minerals
Structure forming bones and teeth
Regulate cell activity
Maintain normal heart rhythm
Regulate Ph base of body
Neural conductivity

11. Vitamins Regulates metabolic reactions/tissue synthesis
Releases energy in food

12. Fibre
Found in plant foods – beans, fruit, veggies grain. Help maintain healthy bowels
Absorbs harmful chemicals
Protects against cancer
Protects against heart disease
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13. Carbohydrates 55 - 65 % of daily calories 1g - 4 calories
30 min. to digest and absorb
Sole energy source for brain
Necessary for fat metabolism
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14. Carbohydrates Excess stored as fat
Stored as glycogen in liver and muscle
Deficiency causes use of protein
A  in starches (long glucose chain) means  in seritonin levels = irritable, moody & fatigued
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15. Protein 12 - 20% of daily calories 1g - 4 calories
Adults require g per kg of body wt
2 hours to digest and absorb
Builds and repairs tissue (muscles, hair, skin, gums), forms antibodies
Excess stored as fat

16. Fat 20-25 % of total calories should be fat 1 g yields 9 calories
4 hours to digest and absorb
Fat holds organs and nerves in place
Protects against injury
Major supplier of energy
Tastes good, fills you up
Too much can cause obesity/heart disease
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17. Compound Fat Lipoproteins transport fat in blood Three categories;
Good Fats
HDL -  protein +  fat
Bad Fats
LDL -  Fat +  protein
VLDL   FAT +  protein

18. LDL carries cholesterol into the cells and sticks to arteries
HDL help clear out the arteries

19. The Bad Fats Saturated. Fats harden at room temp
Usually contain cholesterol
Cause hardening of arteries  .
Hydrogenated.
liquid vegetable oil that has been “saturated”
Increases LDL (lots of it in fast foods)
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20. The Good Fat Unsaturated
Monounsaturated – prevents HD , lowers LDL, can prevent cancer
Polyunsaturated (omega 3 FA) – aids heart health, fights breast cancer
 Vegetable related
Low melting point
Found in soybean, sunflower, corn oil, flax seed and cold water fish

21. The Ugly Reality of Fat In Food
Too much is not good!
Learn to read labels
Any food with more than 30% fat s/b avoided!!!!

22. Calculating the Nutrients in Food (Handout – Page 21)
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fat = 9 calories per gram
Sample Calculations
Canned Soup
Total weight 28 oz (796 ml)
Per 250 ml serving
94 cal
Protein 2.7 g
Fat 0.4 g
Carbohydrates 20 g
What is the total amount and percentage of kilocalories that come from protein?
2.7 grams of protein x 4 = 10.8 Kcal
10.8 /94 = 11%
What is the total amount and percentage of kilocalories that come from Fat
.4 grams of fat x 9 = 3.6 Kcal
3.6 / 94 = 3%
What is the total amount and percentage of kilocalories that come from Carbohydrates
20 grams of carbohydrates x 4 = 80 Kcal
80/94 = 85%

23. Your turn…
Michelina’s Lasagna Alfredo with Broccoli and cheese
Total 381 calories
Protein 14 grams
Fat 17 grams
Carbohydrates 43 grams
Show your calculations!
What is the total amount and percentage of kilocalories that come from protein?   
What is the total amount and percentage of kilocalories that come from Fat
What is the total amount of kilocalories that come from Carbohydrates

24. Your turn…
 Michelina’s Lasagna Alfredo with Broccoli and cheese Total 381 calories Protein grams
Fat grams
Carbohydrates grams
What is the total amount / percentage of Kcals that come from Protein?
 14 grams x 4 = /381 = 14.6%   
What is the total amount / percentage of Kcals that come from Fat
  17 grams x 9 = /381 = %
What is the total amount/% of Kcals that come from Carbohydrates
43 grams x 4 = / 381 = %

25. Information to Include: What they do in the body? How much do we need?
What Foods Should I Eat?
Information to Include:
What they do in the body?
How much do we need?
What sources and grams per serving?
Images?Make it pretty and colourful!
You job will be to work with a group of three or four to create a visual display of foods that you could eat for the following categories:
Protein
Fats – Good/Bad
Carbohydrates
Vitamins
Minerals
Fiber