1. Nutrition

2. 6 types of nutrients Water Carbohydrates Fats Proteins Vitamins
Minerals

3. Water 65% of your body is composed of water Most important nutrient
Used in every chemical reaction your body & cells performs
Purpose:
to maintain blood pressure
regulate body temperature
Transport medium – how molecules move in/out of cells
Flush out toxins produced by your bodies chemical reactions
Recommended that you drink 2 liters (8 cups) a day to maintain a equal amount of water in your body
Consumption of any less results in dehydration

4. Carbohydrates Main source of energy
½ of your calories should come from carbs- grains veggies and fruits
Classified into simple an complex carbs
Simple carbs
Monosaccharides (monomer) such as glucose or fructose
Disaccharides – sucrose(table sugar)
Ex: Fruits, Honey and processed food made from sugar cane, maple syrup
Absorbed quickly = energy rush
High sugar levels = release of insulin to break down and use sugar
EX: - Sucrose sugar: white, brown and raw sugar
- Lactose Milk and milk products
- Fructose Fruits and fruit products

5. Carbohydrates

6. Fats
In general every food you eat has fat in it. That’s because fat is a component of cell membrane.
Fat is important. It is needed.
To produce hormones
Long term energy source – 2.5 X more energy than sugar
Allows you to move
Apart of the myelin sheath in your neurons. In other words allows you to think
Fat can be good or bad (two classifications)
Unsaturated fat – good fat
Saturated fats – bad fats

7. Why are some fats considered good, while others are considered bad?
Unsaturated are good (monounsaturated or polyunsaturated). The body doesn’t make these, so they are necessary to eat. Saturated are made by your body and not necessary to consume. Saturated fats lead to high cholesterol.

8. Good fats – Unsaturated
Unsaturated fat – good fat
Monounsaturated: avocados, almonds, pecans, pumpkin seeds, canola, olive and sunflower oils
or polyunsaturated: soybean, corn, walnuts, flax seeds, fish
Body does not make these types of fats – you have to consume them
Why are they good?
Stabilize heart rhythms
Improve bad cholesterol levels
Recommended daily consumption
Monounsaturated – 10 to 25% of daily calories
Polyunsaturated – 8 to 10% of daily calories

9. Bad fats- Saturated & Trans fat
Saturated fats
Fats your body produces and stores
Not necessary to eat these fats regularly
EX: meat, whole –milk dairy products (cheese, milk, ice cream, coconut oil, palm oil, palm kernel oil)
Why are they so bad?
Increase blood cholesterol, can lead to heart disease
Recommended daily intake
7% of your daily calories

10. Trans fat – Worst type of fat
Worst type of fat is Trans Fat
Food that contains partially hydrogenated vegetable oils
EX: fried and fast food
Limit to 2 grams per day
Contribute to heart disease & cause your immune system to overreact in an inflammatory response

11. Proteins Purpose Proteins are broken down into _____________
Enzymes – speed up chemical reactions
Structural support – skin, hair, nails
Transport molecules in/out of cells – protein carries or protein pumps
Movement – skeletal, cardiac, smooth muscles
Defense – antibodies
Gas exchange – hemoglobin carries O2
Proteins are broken down into _____________
20 different amino acids
Your body can only make 11 a.a. The rest you have to consume
Recommended daily consumption = 8 grams for every 20 lbs of body weight
Example: 150 lbs / 20lbs = 7.5 X 8 grams = 60 grams of protein a day

12. Proteins – 20 different amino acids

13. Proteins
When 50 aa to 2,000 aa are bonded together by a peptide bond they make up a protein.
DNA RNA Protein
Protein can be found in animals and plants.
Animal based proteins are complete (contain all 20 essential a.a.)
Meat, fish, eggs, and dairy products
Plant based proteins are incomplete (do not contain all essential a.a.)
Ex: beans, nuts, fruits & vegetables

14. Vitamins
On any label you will see a list of vitamins or minerals that food contains. What really is a vitamin?
Vitamin: organic molecules your body needs in small amounts.
They work with enzymes to help your cells/ cell reactions function properly
Vitamins can be fat soluble or water soluble

15. Vitamins
Fat soluble= dissolved and stored in fat and your liver Ex: Vitamins A, D, E, K body uses these daily daily consumption is not needed since they are stored in your fat/ liver Water soluble= not stored in the body, dissolve in water and are excreted out in urine Ex: B complex vitamins & vitamin C Fruits, veggies, & grains

17. Minerals
Minerals: organic molecules need in small amounts to help build and repair tissues
EX:
calcium, magnesium, phosphorus
Help build bone and prevent tooth decay
Sodium & potassium
Help regulate nerve function and balance body fluids.
Iron
Build red blood cells
Can be found in- cereals, bread, fruit, veggies, nuts, meat, and dairy products

18. Energy stored in food can be measureable
A balanced diet is important b/c each nutrient is used by the body differently.
The energy available in food is measured in units called calories
Each biomolecule provides a different calorie amount
Fat – 9 calories per gram
Carbs – 4 calories per gram
Proteins – 4 calories per gram

19. How is energy actually measured?
We burn it!
A tool called a calorimeter uses water to capture the heat released from the burning food.
(final temp - Initial temp) X (mass in water) = calories

20. What is a calorie? Energy available in food- heat capacity of water
1000 calories = 1 Calorie.
A calorie is actually the heat capacity of water.
Amount of energy needed to raise 1 gram of water 1 degree celsius
Calorie
Amount of energy needed to raise 1 kilogram or water 1 degree celsius

21. That food has whaaaat?
Each McDonalds nugget is almost 50 calories.

22. BMI
A healthy lifestyle does not only include a balanced diet but also regular exercise.
Exercise helps your body burn some of the calories you consumed
Burn more than you consume = weight loss
Consume more than burn = weight gain
Health professionals use something called Body mass index (BMI) to determine if an individual has a healthy weight.
Indicator of body fat based on height and weight
BMI = weight/height

23. How do we figure out our BMI?
Example: (161*703) / (672) = 25.2

24. What range of BMI numbers would you want to fall between?

25. What is the answer to practice problem #1 on page 215?

27. What is the answer to practice problem #1 on page 215?
33.3, obsese
What is the answer to practice problem #2 on page 215?
23.44, normal