1. NUTRITION
What is Nutrition?

2. Nutrition statistics and conclusions
Here’s the final word on nutrition and health, and it’s a relief to know the truth after all those conflicting medical studies.
The Japanese eat very little fat and suffer fewer heart attacks than the Canadians, British, or Americans.
The Mexicans eat a lot of fat and also suffer fewer heart attacks than Canadians, British, or Americans.
The Japanese drink very little red wine and suffer fewer heart attacks than Canadians, British, or Americans.

3. Nutrition statistics and conclusions cont’d…
The Italians drink excessive amounts of red wine and suffer fewer heart attacks than the Canadians, British, or Americans.
The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than the Canadians, British, or Americans.
Ukrainians drink lots of vodka and eat lots of perogies, cabbage rolls and suffer fewer heart attacks than the Canadians, British, or Americans.

4. Nutrition statistics and conclusions Cont’d…
Eat and drink what you like. Speaking English is apparently what kills you.

5. What is Nutrition?
The science behind how the body uses components of food to grow, maintain and repair itself.

6. What are Nutrients?
Chemical elements and compounds that are essential for growth and maintenance of life.
Your body needs over 50 nutrients on a daily basis to function properly.
Each nutrient helps the body perform a specific task.
There are six general categories/classes of nutrients:
1. Carbohydrates (CHO) 4. Minerals
2. Fats 5. Vitamins
3. Proteins 6. Water

7. The energy balance equation
Balance our energy intake with our energy expenditure.
Neutral Energy Balance: When energy intake is equal to energy expenditure, our bodies energy needs are met and our body weight does not change.
Negative Energy Balance: If we take in fewer calories than we burn off through activity, we will lose weight.
Positive Energy Balance: Take in more food than we balance out with physical activity.

8. The energy balance equation cont’d…
Physical activity increases energy expenditure making it easier to balance energy intake from foods.
For this reason, people who are physically active are much less likely to be overweight or obese.
The secret is to be active and eat reasonably.
Total Daily Caloric Need: Influenced by gender, body size, genetics, age and physical activity level.

9. Harris benedict formula
Used to estimate the amount of energy your body uses when it is at rest (Resting Metabolic Rate, RMR).
Multiply your RMR by an activity factor to find your Total Daily Caloric Need.
Quick Estimate of RMR:
Multiply weight in kilograms by 24.2 for males and 22.0 for females.
Mark’s RMR: 68.4 x 24.2 = 1,655 calories/day
Jillian’s RMR: 55.0 x 22.0 – 1,210 calories/day

10. Harris benedict formula cont’d…
To calculate Total Daily Caloric Need multiply your RMR by the appropriate activity factor:
Sedentary (little or no exercise): RMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): RMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): RMR x 1.55
Very active (hard exercise/sports 6-7 days a week): RMR x 1.725
Extra active (very hard daily exercise/sports): RMR x 1.9

11. Calculating your daily caloric intake using harris benedict’s formula:
Step 1: Finding your weight in kilograms
Weight in pounds (lbs) divided by 2.2 = weight in kilograms (kg)
Example: Sandy weighs 120lbs divided by 2.2 = 55kg
Yourself: _____lbs divided by 2.2 = _____kg

12. Calculating your daily caloric intake using Harris benedict formula Cont’d…
Step 2: Use Harris Benedict’s Formula
Weight (kgs) multiple by 22 (for females) equals your Resting Metabolic Rate (RMR) in calories per day.
Example: Sandy’s RMR: 55kg x 22 = 1210 calories/day
Therefore, Sandy needs 1210 calories/day just at rest to function.
Yourself: RMR: _____kg x 22 = __________calories/day
Therefore….

13. Calculating your daily caloric intake using Harris benedict formula Cont’d…
Step 3: Calculate Total Daily Caloric Need
Calculate Total Daily Caloric Need by multiplying your RMR by the appropriate activity factor (see other slide with activity factors)
Example: Sandy’s activity factor is lightly active
(sports 1-3 days/week): 1.375
Sandy’s RMR: 1210 calories/day x (activity factor) = 1664 cal/day
Therefore, Sandy’s Total Daily Caloric Need is calories/day to stay healthy for the amount of exercise/activity she does.
Yourself: RMR ______ cal/day x _______ (activity factor) = __________ cal/day
Therefore….

14. How much fat, CHO, protein should we be consuming:
Need to know what percentage each nutrient we need to consume in our diet:
FAT  20%-35% of our diet  provides 9 calories/gram
CHO  45%-65% of our diet  provides 4 calories/gram
PROTEIN  10%-35% of our diet  provides 4 calories/gm
Therefore, take your Total Daily Caloric Need (TDCN) and multiple by the low range percentage for each nutrient.

15. How much fat, CHO, protein should we be consuming cont’d…
Example: how much fat should Sandy be consuming?
Sandy’s TDCN is:
1664 cal/day x .20 = 333 cal/day
333 cal/day ÷ by 9 to change to grams
1664 cal/day x .35 = 582 cal/day
582 cal/day ÷ by 9 to change to grams
Therefore, Sandy should be taking:
between 333 cal/day – 582 cal/day of fat OR
between 37g/day – 65g/day of fat

16. How much fat, CHO, protein should we be consuming cont’d…
Example: how much CHO should Sandy be consuming?
1664 cal/day x .45 = 749 cal/day
 ÷ by 4 to change to grams
1664 cal/day x .65 = 1082 cal/day
Therefore, Sandy should be taking:
between 749 cal/day – 1082 cal/day of CHO OR
between 187 g/day – 271 g/day of CHO

17. How much fat, CHO, protein should we be consuming cont’d…
Example: How much Protein should Sandy be consuming?
1664 cal/day x .10 = 166 cal/day
 ÷ by 4 to change to grams
1664 cal/day x .35 – 582 cal/day
Therefore, Sandy should be taking:
between 166 cal/day – 582 cal/day of protein OR
between 42 g/day – 146 g/day of protein

18. Now calculate for yourself

19. Name that Nutrient!
Working in groups of 4 answer the questions on the sheet provided using the information sheet on Micronutrients (page 295) provided to answer the questions.
You have 15 minutes to complete the task

20. Energy needs at different stages of life
Different energy/food needs at different ages and stages of life and activity levels.
Infants: at the highest growth curve (which expands a lot energy), therefore require a higher fat diet, based on foods that are easily digested (e.g., breast milk, iron-fortified formula).
Children: still in high growth curve and are very active, therefore require higher fat diet (e.g. peanut butter, ice cream, 2% milk, and cheese), as well as plenty of grain products, vegetables, and fruit) to continue healthy growth pattern.

21. Energy needs at different stages of life cont’d…
Youth: during puberty, have a high growth spurt; therefore require sufficient energy to meet the physiological needs. Since youth are nearing adulthood, they need to begin to eat lower fat foods in order to be ready for the end of their growth curve.
Adult: need to consume more vegetables and fruit, and lower-fat foods more often and lead an active lifestyle, in order to maintain a healthy weight and decrease the risk of chronic diseases.

22. Energy needs at different stages of life cont’d…
Pregnant/Breastfeeding: need to consume nutrient-dense foods and additional Milk Product servings to support additional nutritional demands during this life stage.
Older Adult: metabolism is slowing down; so do not need to consume as much food as in adulthood. Food choices should be nutrient dense. Active seniors will need to consume more food to maintain a healthy weight.

23. Understanding vegetarian eating
People to choose to be vegetarian for a variety of reasons; religious beliefs or enjoying the health benefits this kind of eating offers.
Is Vegetarian Eating Healthier?
Research has found a vegetarian diet reduces the risk for a number of chronic diseases and health conditions, such as obesity, heart disease, and some types of cancer.
However, poorly planned or overly restrictive vegetarian diets can lead to nutritional deficiencies including shortages of iron, calcium, and zinc. Young adults who are growing and active have higher tan average needs for these nutrients and need to be careful when planning meals.

24. Understanding vegetarian eating cont’d…
Main Food Sources:
Grains
Dairy Products
Legumes
Seeds

25. Understanding vegetarian eating cont’d…
Common Vegetarian Eating Styles
Type
Food Selected
Foods Avoided
Semi-vegetarian
Vegetables, fruit, grain products, milk and milk products, poultry, fish, eggs, and meat alternatives (tofu, legumes, nuts)
Red meat
Lacto-ovo Vegetarian
Vegetables, fruit, grain products, milk and milk products, eggs and meat alternatives (tofu, legumes, nuts)
Meat, fish, and poultry
Ovo Vegetarian
Vegetables and fruits, grain products, eggs and meat alternatives (tofu, legumes, nuts)
Meat, fish, poultry, and milk and milk products
Lacto-Vegetarian
Vegetables, fruit, grain products, milk and milk products, and meat alternatives
Meat, fish, poultry, and eggs
Vegan
Vegetables, fruit, grain products, and meat alternatives
Milk and milk products, meat, fish, poultry, and eggs

26. Can you read the label?
Take this quiz, recommended by the Canadian Public Health Association, to test your label literacy.
Questions: the information is from the back of an ice cream container.
If you eat the entire container, how many calories will you eat?
1000 calories
If you are allowed to eat 60 grams of carbohydrates as a snack, how much ice cream could you have?
2 servings

27. Can you read the label? Cont’d…
Your doctor advises you to reduce the amount of saturated fat in your diet. You usually have 42 grams of saturated fat each day, which includes one serving of ice cream. If you stop eating ice cream, how many grams of saturated fat would your be consuming each day?
33 grams
If you usually eat 2,500 calories in a day, what percentage of your daily value of calories will you be eating if you eat one serving?
10%

28. Can you read the label? Cont’d…
If you are allergic to penicillin, peanuts, latex gloves and bee stings:
Is it safe for you to eat this ice cream? NO
If “no”, why not?
there is peanut oil in it