1. Anatomy & Physiology
Nutrition

2. Nutrition & Nutrients
Nutrition: The science of the modification, absorption and utilization of food substances by the body
Essential nutrient: must be supplemented in the diet for the body’s use
There are 6 different classes of nutrients

3. Nutrients: Carbohydrates
Provide 4 kcal/gm. of energy
The body’s most efficient source of energy
Preferred fuel for cellular energy (ATP)
Should account for 55-70% of diet

4. Nutrients: Carbohydrates
Derived from plants
Polysaccharides: complex carbs/starches
Legumes, root vegies, whole grain
Digested into simple sugars
Part of plant indigestible by humans = FIBER
Fiber aids defecation; binds to cholesterol, preventing its absorption
Monosaccharides: Disaccharide
Fructose: sugar from fruits Sucrose: table sugar
Glucose Lactose: sugar from milk

5. Nutrients: Fats Provide 9 kcal/gm. of energy Essential to the diet
Should account for 20-30% of diet (10% saturated)
Used in the body for:
Energy
Growth and development
Synthesis of plasma membranes, steroid hormones, myelin sheaths, fatty cushions

6. Nutrients: Fats Fats in excess: Stored in fat depots
Hips, breasts, abdomen, and subcutaneous tissues
Average American intake of fat: % of total calories
Leads to obesity, type II diabetes, coronary heart disease, certain cancers

7. Nutrients: Fats Types of triglycerides:
Unsaturated fats: liquid at room temperature
Plant products: nuts, vegetable oils, seeds
Saturated fats: solid at room temperature
Animal products: meats and dairy
Should account for less than 10% of fat calories daily

8. Nutrients: Fats Cholesterol: made in the body
Non-essential (don’t eat!!)
Found only in animal products (meat, dairy)
Recommended allowance less than 300 mg/day
Function: steroid hormones, plasma membranes, NOT FOR ENERGY

9. Nutrition: Fats
Cholesterol (like all fatty acids) are insoluble in water (plasma), therefore are transported in the blood via lipoproteins
LDL low density lipoprotein
BAD lipoprotein
Transports cholesterol TO body cells
Can be deposited into arterial walls if in excess in blood stream
HDL: high density lipoprotein
GOOD cholesterol
Transports cholesterol to liver for disposal in bile
Will EXIT the body

10. Nutrition: Proteins Provide 4 kcal/gm. of energy
Needed for growth, maintenance and repair
NOT an energy source unless in dire need
Should account for 12-15% of daily calories
Incomplete proteins: plant sources; beans, nuts
Complete proteins: animal sources; meats, cheeses, nuts

11. Nutrition: Vitamins
Organic compounds that are required in small amounts for growth and good health
Act as coenzymes by assisting the regulation of physiological processes
Fat soluble vitamins: ADE & K: absorbed and stored in fats
Can be toxic in excess
Water-soluble vitamins: B-complex and C
Not stored; excreted

12. Nutrients: Minerals
Inorganic molecules ingested with organic components of food
There are more than 20—all must be supplemented
Eating a wide variety of foods is the best way to obtain all essential minerals (and vitamins too!!)
Examples: calcium, phosphorus, zinc, iron, etc.

13. Nutrients: Water The most essential of all nutrients
Most abundant nutrient in the body; accounts for 60% of body weight
Average adult needs ~2.5 liters/day; roughly 8-8 oz. glasses/day
Water is essential for:
All chemical reactions
Energy production
Normal digestion
Temperature control
Waste elimination

14. RDA: Recommended Daily Allowance
Designed by gov’t agency to help people compare nutritional value of many food products
Started because of American’s poor diets
Based on a 2000 calorie diet

15. Body Composition
A comparison of fat percentage to lean body mass percentage
Provides accurate information about how mush weight can be gained or lost
Body Fat Percentage: the portion of total body weight that is composed of fat tissue
Lean Body Weight: the portion of total body weight composed of lean tissue
Muscles, tendons, bones, connective tissue

16. Body Composition Females Males Avg. college-aged 20-25% 12-15%
Endurance Athletes
14-20%
8-12%
Should not go below
12% 3%
Clinically obese
30+%
25+%

17. Body Energy Balance & Weight Loss
Caloric Balance = # cals. consumed - # cals. expended
Regardless of whether calories come from fat, protein, carbs or alcohol!
Weight gain = consumption > expenditure
Weight loss = consumption < expenditure

18. How Do We Control Food Intake?
It’s unknown for sure!
But we do know…nutrient levels, hormones, body temperature & psycological factors all have an effects on eating behaviors
You have to get to know your own body and your own behaviors

19. BMR: Basal Metabolic Rate
The amount of heat energy produced by the body at rest
The energy supply needed to breathe, maintain a heartbeat, kidney functions…all vital activities!

20. BMR: Basal Metabolic Rate
Influenced by many factors:
Thin > heavy
Male > female
Older < younger
Strong emotions raise BMR
Thyroxine production high > low production

21. Metabolism
The sum total of the chemical reactions that occur in the body; everything that is broken down and built up
Catabolism: breaking down substances into simpler substances
Protein to amino acids
Anabolism: simpler substances combine to form complex substances
Glycerol + fatty acids = triglycerides

22. Methods of Weight Loss Dieting Exercise Difficult and ineffective
Long term weight control is successful only 2% of the time
35-45% of wt. loss is lean tissue (not fat)
Minimum caloric intake should never go below:
Females: C
Males: C
Exercise
80-90% loss of fat tissue without loss of lean tissue
Still very difficult
Extra benefits:
Cardio-respiratory endurance
Strength
Flexibility

23. Methods of Weight Loss Diet & Exercise
The most effective way to lower body fat percentage!
Moderate caloric restriction + moderate increase in caloric expenditure = negative caloric balance
Recommended HEALTHY weight loss lbs. /week
3500 C = 1 pound of fat
IF YOU
Ate 200 less calories / day
+ burned 300 extra calories /day
500 total calories lost X 7 days/week = 3500 C