1. Nutrition

2. All Movement Requires Energy!

3. Where does energy come from?
For our ability to do work, we must obtain energy from energy-containing nutrients from the foods that we eat.

4. First, what are the nutrients our bodies need?

5. The 6 Nutrients
Carbohydrates
Protein
Fats
Water
Vitamins
Minerals

6. 2 categories of nutrients
Energy Yielding Nutrients
Calories
Non-Energy Yielding Nutrients

7. The 4 Energy Yielding Nutrients
Carbohydrates
4calories/g
Fats
9calories/g
Proteins
Alcohol
7calories/g

8. The 3 Non-Energy Yielding Nutrients
Water
Vitamins
Minerals

9. Out of the 6 Nutrients, we need to consume more of some then of others.

10. Macronutrients Carbs Fats Protein Water Vitamins Minerals
Micronutrients
Vitamins
Minerals

11. Water Macronutrients Carbs Fats Protein Vitamins Minerals
Micronutrients
Vitamins
Minerals

12. Vital Nutrient

13. How does each nutrient play a role in our physiological functioning?

14. Macronutrients
Carbs
Fats
Protein
Water

15. Carbohydrates Broken down easily into glucose.
The bodies #1 source for fuel!
AMDR: 45% – 60%
AMDR’s
% Range of the energy yielding nutrients to provide adequate nutrition

16. 2 Categories of Carbohydrates
Simple
Complex

17. Simple Carbohydrates Glucose Fructose Sucrose Added sugars Lactose
Monosaccharides and Disaccharides
Glucose
Fructose
Sucrose
Added sugars
Lactose
maltose

18. Complex Carbohydrates
long chains of monosaccharides
Starches – flours, grains, potato, and bread
Glycogen – Bodies stored fuel.
Fiber – Indigestible (no energy)

19. Benefits of Fiber
Aids in Digestion, delays absorption of cholesterol and some nutrients, and softens stool by absorbing water.
25g/day women and 38g/day men

20. 2 Categories of Fiber Soluble Dissolves in water and gels
Citrus, berries, oats, beans, and some vegetables
Insoluble
Does not dissolve in water
Whole grains, most fruits and vegetables

21. FATS Are a significant source of our bodies fuel.
As well as playing a vital role in:
healthy skin, shock absorption, insulation, temperature control, and healthy cell functioning
AMDR: 20 to 35% of calories with 5-10% coming from essential fatty acids.
Limit saturated fat to no more than 7% to 10% of total daily calories

22. 2 Categories of Fats
Triglycerides
Cholesterol

23. Triglycerides Make up 95% of total body fat.
Extra consumption of calories from any source get converted to triglycerides.

24. 2 forms of Triglycerides
Saturated
Fatty chain that is fully saturated with hydrogen
Mostly come from animal sources – meat, dairy, and poultry.
Solid at room temperature
Unsaturated
Have room for hydrogen atoms.
Liquid at room temperature
Generally come from plant sources

25. Saturated fats Can also take the form of trans fats
Processed foods – hydrogenated or partially hydrogenated
Increase LDL’s and decrease HDL

26. Unsaturated Fats Have room for hydrogen atoms.
Liquid at room temperature
Generally come from plant sources

27. 2 forms of Unsaturated fats
Monounsaturated
Peanut, canola, and olive oils
Lower LDL and increase HDL
Polyunsaturated
Omega 3 and Omega 6
Both are essential
Fish, dark green, leafy vegetables, walnuts, and flax, corn, peanuts, sunflower and cottonseed.

28. Cholesterol
Other 5% of body fat

29. 2 Forms of Cholesterol HDL (high density lipoproteins)
LDL (Low density Lipoproteins)

30. HDL’s Function Can transport more cholesterol than LDL
Transports cholesterol to the liver for metabolism and elimination

31. LDL’s Function
Transports cholesterol to the bodies cells

32. Phytosterols
Compete with dietary cholesterol for absorption during digestion.

33. Proteins AMDR: 10 to 35% of calories
Protein needs is .8g per Kg of body weight

34. Protein is made up of…
Amino Acids (20)
Building blocks of protein

35. Out of the 20 Amino Acids 9 are essential Incomplete Plant foods
Need to combine 2 or more plant foods to make an essential protein.
11 are non-essential
Complete
Typically animal products but also soy

36. Water Males are 60% water and females are 55%
Sources of water come from water intake 80% and foods 20%.
Recommended intake
3.7 liters men
2.7 liters women

37. Micronutrients
Vitamins
Minerals

38. Vitamins Are organic compounds.
Promote growth, maintain nerves and skin, produce blood cells, build bone and teeth, and converts food energy to body energy.

39. 2 Categories of Vitamins
Fat Soluble
Absorbed through intestinal tract with help of fat
A,D, E, K (All Dogs Eat Kibble)
Excess stored in liver and adipose tissue
Water Soluble
Dissolved in water
B-complex and C
Excess excreted in urine

40. Fat soluble vitamin of importance
Vitamin D
Synthesized by the sun, and consumption of fortified foods.
Important: regulation of calcium and the assistance in the calcification of bone.
Deficiencies: osteoporosis, rickets, and osteocalcin

41. Vitamin B12 Vegan and Vegetarians
Deficiency can lead to serious and permanent neurological problems - rare

42. Minerals Are Inorganic compounds
Without minerals, vitamins could not be absorbed.

43. 2 Categories of Minerals
Major
Need in large amounts
Trace
Need in small amounts
Health effects may occur is consumed in excess or in deficient quantities.

44. 3 Major Minerals of Importance
Calcium
Sodium
Potassium

45. Calcium We do not consume enough.
Recommended intake: 1,000 mg/day to 1,200 mg/day.
Milk is the richest source and is also fortified with Vit. D
Beware of soft drinks! Phosphoric acid can cause you to excrete extra calcium.

46. Sodium We consume too much.
Processed foods account for the majority of sodium in our diet.
AI: 1500mg or ~.65 teaspoon AI
Daily intake assumed to be adequate for healthy people
Average American consumes 3,500mg or ~1.5 teaspoons

47. Potassium We do not eat enough of Can lower blood pressure
Recommended intake 4,700mg/day
Average intake is 3,200mg/day men and 2,400 women

48. Trance Minerals of Importance
Iron

49. Iron We do not get enough. Deficiency can lead to anemia.
Women yrs need 18mg/day
Men 19-50yrs need 8mg/day

50. As we have just learned, there are many benefits of the nutrients we consume daily. However, there are some beneficial non-nutrient components of foods.

51. Functional Foods
Foods that are believe to have specific health benefits beyond their basic nutrients.

52. Antioxidants Protect against oxidative stress –free radical damage.
May prevent or treat chronic disease
Vitamin C & E, the minerals copper, iron, manganese, selenium, and zinc.

53. Types of Antioxidants Phytochemicals
Compounds that occur naturally in plants.
Carotenoids – pigments red, orange, and dark green.
Flavonoids
Found in fruits, vegetables, tea, soy, and chocolate.

54. 2010 Dietary Guidelines Balance Calories By Reducing portion size
Switch higher fat milk with lower fat milk
Increase vegetable and fruit intake
Get more active

55. 2010 Dietary Guidelines & My Plate
Nutrient Dense
Foods that are rich in vitamins, minerals, fiber, as well are an adequate amount of healthy fats, carbs, and protein.
Calorie Dense
Provide an abundant amount of kilocalories per serving, but very little nutrients

56. How can I eat more healthfully?
Read food labels
Follow serving size guidelines for correct portion size
Consider a vegetarian nutritional lifestyle