1 nutrition 101 andrew lysy look here for help with nutrition!
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NUTRITION 101Andrew Lysy
Look here for help with nutrition!
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MACRONUTRIENTS
• Carbohydrates – 4 calories/g
• Proteins – 4 calories/g
• Lipids – 9 calories/g
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WHAT ARE MICRONUTRIENTS?
• Provide calories or energy
• Needed forGrowthMetabolismOther body functions
• Needed in large amounts
MACRONUTRIENTS
Average person needs to consume 2,000 calories/day Athletes and people who exercise consume more Sedentary consume less 3,500 calories = 1 pound Fat and muscle weigh the same
1 lb of fat takes up more space
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DAILY VALUES
Based on 2,000 calorie diet Total fat : 65g
Saturated fat : 20g Cholesterol: 300 mg
Carbohydrates: 300g Dietary fiber : 25g Sodium : 2,400 mg
Protein : 50g
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CARBOHYDRATES
• 45-70% of calories (2,000 calorie/day)
• Main source of fuel
• Glucose -> energy
• CNS, kidneys, brain, muscles, RBC need carbs to function
• Stored and used later for energy
• Fiber
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CARBOHYDRATES
• Found in starchy foodsFruitsMilkYogurtBreadPotatoes
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CARBOHYDRATE MISCONCEPTIONS
• Causes obesity
• Protein intake > carb intake
• Less carb intake will burn more fat
• Eating carbs makes you hungry
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PROTEIN
• 10-35% of calories (2,000 calorie/day)
0.8-1.8 g/lb
• Growth
• Tissue repair
• Immune function
• Hormones and enzymes
• Last source of energy
• Lean muscle mass
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PROTEIN
• Found in:MeatsPoultryFishCheeseMilkNuts
WHAT IS A “PROTEIN”
Complete proteins Contain all amino acids Correct ratio for + nitrogen balance
Incomplete proteins Lacks one or more essential amino acids
Complementary protein Two or more incomplete proteins together
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COMPLEMENTARY PROTEINS
Popular for vegetarians and vegans Grains and legumes
Rice and beans Rice and peas Wheat and peanuts
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LIPIDS
• 20-30% of calories (2,000 calorie/day)
• Normal growth and development
• Second source of energy
• Fat-soluble vitaminsA, D, E, K
• Provides cushion for organs
• Maintains cell membranes
• Taste, consistency, stability to foods
LIPIDS: ARE THEY BAD?
Saturated Fatty Acids Unhealthy Solid at room temperature
Unsaturated Fatty Acids More beneficial
Monounsaturated Fatty Acid Oils- olive, canola, peanuts,
avocados Polyunsaturated Fatty Acid
Sunflower oil, corn oil Trans unsaturated Fatty Acid
Increases shelf life
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OMEGA-3 FATTY ACIDS
ALA, CLA, DHA Essential fatty acids
Lower total serum cholesterol Interferes with blood clotting Increased smooth muscle relaxation Decreases excessive inflammation Too much can cause damage No more than 3g/day
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MICRONUTRIENTS
Vitamins Minerals Water
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VITAMINS
Essential for health Fat-soluble
Vitamins A, D, E, K Water-soluble
Vitamin C Vitamin B-complex
Regulate energy metabolism Control process of tissue synthesis Protect cell’s plasma membrane
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MINERALS
Essential to life Provide structure in formation of bones and teeth Maintain normal heart rhythm Muscle contractility Acid-base balance Regulate metabolism
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FOOD LABEL 101
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GOOD EATING
Variety Balance Moderation Adequacy Calorie Control “Everything in moderation, including moderation”
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GOOD EATING
Balance calories Avoid oversized portions
Restaurants Increase fruits and vegetables Make half of your grains whole
Water >
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CONTENT DEFINITIONS
Free -No or minimal amount Fat, saturated fat, cholesterol, sugar, calories
Low - fat, saturated fat, cholesterol, calorie Lean - Fat content in meat, poultry, seafood High - 20% or more of DV Good source - 10-19% of DV
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CONTENT DEFINITIONS
Reduced - at least 25% less than regular Less - 25% less Light - 1/3 fewer calories and/or 1/2 of fat More - 10% or more of DV
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