1. Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals Water Provide Energy Facilitate energy use, growth, repair and reproduction Replace fluids in cells and tissues

4. http://www.health.harvard.edu/blog/study-supports-heart-benefits-from- mediterranean-style-diets-201302255930

10. http://www.webmd.com/video/bariatric-surgery http://download.eastbaymediac.com.edgesuite.net/anon.eastbaymediac.m 7z.net/ebm-origin/podcast_media/NutritionFreeLecture.mp4 http://www.webmd.com/video/nestle-americas-nutrition

11. Calories = measure of the energy content foods provide. 1 Calorie (Cal.) = 1 kilocalorie = 1,000 calories 1 calorie (lowercase c) can raise 1 gram of water 1 degree Celsius 1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius http://www.webmd.com/video/nestle-what-is-calorie

12. Proteins: Abt. ½ of non-water body weight repair, build cells structure cell and body functions antibodies, enzymes, hormones transport CO2, O2, nutrients 1 gram = 4 Calories 10-12% of daily calories

13. Amino Acids = building blocks Essential = 9 amino acids Non-essential = 11 amino acids Complete protein = 20 amino acids = 9 Essential + 11 Non-essential

14. Complete proteins all 9 essential amino acids animal products Incomplete proteins lack some of the 9 essential amino acids plant products.

15. GroupDaily protein requirements (g/kg body weight) Most adults Recreational athletes Elite athletes in training 0.8 g/kg 1.0-1.1 g/kg 1.2 – 1.6 g/kg

16. What’s the deal with High Protein Diets? Ketone Bodies http://www.webmd.com/diet/slideshow-high-protein-diet

17. Carbohydrates (CHO) Energy 45-65% of calories 1 gram = 4 Calories

18. Simple carbohydrates (sugars) Glucose and glycogen Direct energy source Protein sparing effect Complex carbohydrates source of vitamins and minerals, “time release” energy source, fiber

19. Insoluble Fiber – absorbs water aids digestion Soluble Fiber gel-like paces the absorption of carbohydrates 25-38 grams of fiber a day recommended http://www.webmd.com/diet/fiber-health-benefits-11/slideshow-high-fiber-foods

20. Fats Energy - supply and store Insulation Cell function and structure 20-30% of Calories (20% unsaturated) (10% saturated) 1 gram = 9 Calories 1 pound of fat = 3500 Calories

21. Fats = lipids=fats and oils Triglyceride = Saturated: Unsaturated: a. Polyunsaturated b. Monounsaturated

22. Trans-fatty acid Hydrogenation

23. Omega 6 = linoleic Omega 3 = linolenic http://www.webmd.com/diet/slideshow-omega-3-health-benefits

24. metabolic function. A,D,E, and K are fat soluble B and C are water soluble. best from food..

25. enzyme function Macro = major calcium, sodium, potassium, magnesium, chloride Micro = trace iron, zinc, copper, selenium, fluoride, chromium  Sodium  2400 mg a day recommended  3100-4700mg typical,

27. http://www.choosemyplate.gov/

28. Redesigning the Nutrition Facts Label The Food and Drug Administration proposed several changes to the well-known label.

30. Caloric Intake from Fats, Carbohydrate, Protein, Caloric Expenditure BMR 60-75% Thermogenesis 10-30% Physical Activity 15-30% N.E.A.T.

31. HAMWI EQUATION: Women 100 Calories for first 5 feet and 5 Calories for each inch over 5 feet. Men 106 Calories for first 5 feet and 6 Calories for each inch over 5 feet.

32. % total body weight minus % fat weight = % fat-free weight Example: Male college student 185lbs. and 25% body fat. He wants to be at 10% body fat 75% times 185 lbs. = 138.8 lbs. of fat free weight 138.8 ÷.90 = 154.2 lbs.

33. Water not sugar drinks Whole foods – fresh vegetables and fruits Nutrient Dense Foods – ¼ pounder w/ cheese vs. 6 inch turkey sub. High volume, Low Calorie Foods –high water and fiber content soups, fruit, vegetables High fiber foods – brown rice, whole grain breads Limit fried foods Limit added simple sugars

34.  Complex Carbohydrates provide energy  Protein (lean natural sources) Repair tissues  Fats (  saturated) (  essential fats)  Vitamins and minerals best from natural sources  Water energy and electrolyte drinks unnecessary

35. BMR = 60-75% of total Calories MyPlate.gov Activity LevelDescriptionCalories per Pound Very sedentaryRestricted movement 13 SedentaryLight work or office job 14 Moderate activityModerate activity and weekend recreation 15 Very physically active Vigorous activity 3- 4 X a week 16 Competitive athlete Daily vigorous exercise 17-18

36. http://www.webmd.com/food-recipes/slideshow-to-buy-or-not-to-buy-organic