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. Non-Energy Yielding Nutrients
(Calories)
Non-Energy Yielding Nutrients

7. Non-Energy Yielding Nutrients
(Calories)
Non-Energy Yielding Nutrients

8. Non-Energy Yielding Nutrients
(Calories)
1.Carbohydrates
Non-Energy Yielding Nutrients

9. Non-Energy Yielding Nutrients
(Calories)
1. Carbohydrates
2. Fats
Non-Energy Yielding Nutrients

10. Non-Energy Yielding Nutrients
(Calories)
1. Carbohydrates
2. Fats
3. Protein
Non-Energy Yielding Nutrients

11. Carbohydrates 4 calories/gram Fats Protein
Nutrients
Energy Yielding
(Calories)
Carbohydrates
4 calories/gram
Fats
Protein
Does not Yield Energy

12. Carbohydrates 4 calories/gram Fats 9 calories/gram Protein
Nutrients
Energy Yielding
(Calories)
Carbohydrates
4 calories/gram
Fats
9 calories/gram
Protein
Does not Yield Energy

13. Carbohydrates 4 calories/gram Fats 9 calories/gram Protein
Nutrients
Energy Yielding
(Calories)
Carbohydrates
4 calories/gram
Fats
9 calories/gram
Protein
Does not Yield Energy

14. Nutrients
Energy Yielding
(Calories)
Does not Yield Energy
1. Water

15. Does not Yield Energy 1. Water 2. Vitamins Nutrients Energy Yielding
(Calories)
Does not Yield Energy
1. Water
2. Vitamins

16. 1. Water 2. Vitamins 3. Minerals
Nutrients
Energy Yielding
(Calories)
Does not Yield Energy
1. Water
2. Vitamins
3. Minerals

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

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

19. To prevent deficiencies or reduce the risk of chronic disease, as well as ensuring that we are consuming the adequate amount of nutrients, we must consume…

20. Macronutrients

21. Macronutrients
Micronutrients

22. Dietary Reference Intake
Macronutrients
Micronutrients
DRI’s
Dietary Reference Intake

23. Recommended Dietary Allowance
DRI’s
RDA’s
Recommended Dietary Allowance

24. Recommended Dietary Allowance
DRI’s
RDA’s
Recommended Dietary Allowance AI
Adequate Intakes

25. DRI’s RDA’s AI UL’s Tolerable Upper Level Intakes Adequate Intakes
Recommended Dietary Allowance AI
Adequate Intakes
UL’s
Tolerable Upper Level Intakes

26. DRI’s RDA’s AI UL’s AMDR’s Recommended Dietary Allowance
Adequate Intakes
UL’s
Tolerable Upper Level Intakes
AMDR’s
Acceptable Macronutrients Distribution Range

27. Daily nutrient levels that meet needs of 97% to 98% of healthy people
DRI’s
RDA’s
Daily nutrient levels that meet needs of 97% to 98% of healthy people AI
UL’s
AMDR’s

28. Daily intake assumed to be adequate for healthy people
DRI’s
RDA’s AI
Daily intake assumed to be adequate for healthy people
UL’s
AMDR’s

29. Highest amount one can consume without adverse health effects
DRI’s
RDA’s AI
UL’s
Highest amount one can consume without adverse health effects
AMDR’s

30. % Range of the energy yielding nutrients to provide adequate nutrition
DRI’s
RDA’s AI
UL’s
AMDR’s
% Range of the energy yielding nutrients to provide adequate nutrition

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

32. Macronutrients
Carbs
Fats
Protein
Water

33. Carbohydrates Broken down easily into glucose.
The bodies #1 source for fuel!
RDA: 130grams/day
AMDR: 45% – 60%

34. Carbohydrates Simple: Monosaccharides and Disaccharides
Complex: Polysaccharides
(long chains of monosaccharides)
Simple: Monosaccharides and Disaccharides

35. Carbohydrates Complex: Polysaccharides
(long chains of monosaccharides)
Simple: Monosaccharides and Disaccharides
Glucose
Fructose
Sucrose
Lactose
maltose
Monosaccharides
Disaccharides

36. Carbohydrates Simple: Monosaccharides and Disaccharides
Complex: Polysaccharides
(long chains of monosaccharides)
Starches – flours, grains, potato, and bread
Glycogen – Bodies stored fuel.
Fiber – Indigestible (no energy)
Simple: Monosaccharides and Disaccharides

37. Fiber – Indigestible (no energy)
Carbohydrates
Complex: Polysaccharides
(long chains of monosaccharides)
Starches – flours, grains, potato, and bread
Glycogen – Bodies stored fuel.
Fiber – Indigestible (no energy)
Simple: Monosaccharides and Disaccharides

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

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

40. FATS Are a significant source of our bodies fuel.
Plays 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

41. Make up 95% of total body fat.
FATS
Triglycerides
Make up 95% of total body fat.
Extra consumption of calories from any source get converted to triglyercides.
Cholesterol
Other 5% of body fat

42. FATS Triglycerides Cholesterol LDL (Low density Lipoproteins)
HDL (high density lipoproteins
LDL (Low density Lipoproteins)

43. FATS Triglycerides Cholesterol HDL (high density lipoproteins
Transports cholesterol to the liver for metabolism and elimination
LDL (Low density Lipoproteins)
Transports cholesterol to the bodies cells

44. FATS Cholesterol Triglycerides Unsaturated Saturated
Fatty chain that is fully saturated with hydrogen
Solid at room temperature
Generally animal sources – meat, dairy, and poultry.
Unsaturated
Have room for hydrogen atoms.
Liquid at room temperature
Generally plant sources
Cholesterol

45. FATS Triglycerides Cholesterol Saturated Unsaturated polyunsaturated
Monounsaturated
Peanut, canola, and olive oils
May 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.
Cholesterol

46. FATS Triglycerides Cholesterol Saturated Unsaturated Trans fatty acid
Processed foods – partially hydrogenated
Increases LDL’s and decreases HDL
Unsaturated
Cholesterol

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

48. Building blocks of protein
Amino Acids (20)
Building blocks of protein

49. Protein Amino Acids (20) 11 Non-essential 9 Essential
Need to get from diet (i.e. food)
11 Non-essential
Body can make these
Amino Acids (20)

50. Protein Incomplete Complete Plant foods Typically animal
to combine 2 or more plant foods to make a complete protein.

51. Water
Your most crucial nutrient
We are 50 to 70% water by weight

52. Water
Men
13 Cups
Women
9 Cups

53. Micronutrients
Vitamins
Minerals

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

55. Vitamins Fat Soluble Water Soluble Dissolved in water
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

56. Vitamins Fat Soluble Water Soluble Folate Vitamin D
sun and fortified foods.
Important: regulation of calcium and the assistance in the calcification of bone.
Deficiencies: osteoporosis, rickets, and osteocalcin
Water Soluble
Folate
Fortified foods, as well as spinach, legumes, and liver
Important: DNA synthesis and cell division during embryotic development.
Deficiencies: spina bifida

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

58. Minerals Major Trace Need in small amounts Need in large amounts
*Health effects may occur is consumed in excess or in deficient quantities.

59. Minerals Major Sodium Calcium Trace We do not consume enough.
We consume too much.
*Processed foods
AI: 1500mg or ~.65 teaspoon
Average American consumes 3,463mg or ~1.5 teaspoons
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
Trace

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

61. 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.

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

63. Functional Foods Antioxidants
Protect against oxidative stress –free radical damage.
Vit. C & E

64. Functional Foods Antioxidants Phytochemicals
Compounds that occur naturally in plants.
Carotenoids – pigments red, orange, and dark green.

65. Functional Foods Antioxidants Phytochemicals Flavonoids
Found in fruits, vegetables, tea, soy, and chocolate.
May prevent cardiovascular disease

66. 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

67. 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

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