essential nutrients carbohydrates fat protein vitamins minerals water
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Essential Nutrients
CarbohydratesFatProtein
VitaminsMinerals
Water
NUTRITION
Provide Energy
Facilitate energy use, growth, repair and reproductionReplace fluids in cells and tissues
NUTRITIONCalories = 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 Celsius1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius
PROTEINSProteins:
Abt. ½ of non-water body weightrepair, build cellsstructurecell and body functions antibodies, enzymes, hormonestransport CO2, O2, nutrients 1 gram = 4 Calories10-12% of daily calories
PROTEINSAmino Acids = building blocks
Essential = 9 amino acidsNon-essential = 11 amino acids
Complete protein = 20 amino acids = 9 Essential + 11 Non-essential
PROTEINSComplete proteins all 9 essential amino acids animal products
Incomplete proteins lack some of the 9 essential amino acids plant products .
PROTEINS
Group Daily 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
PROTEINS
What’s the deal with High Protein Diets?
Ketone Bodies
CARBOHYDRATESCarbohydrates (CHO)
Energy45-65% of calories1 gram = 4 Calories
SIMPLE VS. COMPLEXSimple carbohydrates (sugars)
Glucose and glycogenDirect energy sourceProtein sparing effect
Complex carbohydratessource of vitamins and minerals,“time release” energy source,fiber
FIBERInsoluble Fiber – absorbs water aids digestion
Soluble Fiber gel-like paces the absorption of carbohydrates
25-30 grams of fiber a day recommended
FATSFats Energy - supply and store Insulation Cell function and structure
20-30% of Calories (20% unsaturated) (10% saturated)
1 gram = 9 Calories1 pound of fat = 3500 Calories
FATSFats = lipids=fats and oilsTriglyceride =
Saturated:
Unsaturated: a. Polyunsaturated b. Monounsaturated
TRANS-FATTY ACIDSTrans-fatty acidHydrogenation
FATS = essential
Omega 6 = linoleic
Omega 3 = linolenic
VITAMINSmetabolic function. A,D,E, and K are fat soluble B and C are water soluble. best from food..
MINERALSenzyme 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,
NUTRITIONAL BALANCE
NUTRITION TYPICAL vs.RECOMMENDED
FOOD LABELS
ENERGY BALANCE EQUATION
Caloric Intake from Fats,Carbohydrate, Protein,
Caloric Expenditure•BMR 60-75%•Thermogenesis 10-30%• Physical Activity 15-30%•N.E.A.T.
BASEL METABOLIC RATE = BMRHAMWI EQUATION:
Women 100 Calories for first 5 feet and 5 Calories for each inch over % feet.
Men 106 Calories for first 5 feet and 6 Calories for each inch over 5 feet.
IDEAL BODY WEIGHT
% 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.
CALORIC TRICKSWater not sugar drinksWhole 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 foodsLimit added simple sugars
NUTRITION AND FITNESS Complex Carbohydrates
provide energy Protein (lean natural sources) Repair tissues Fats (saturated) ( essential fats) Vitamins and minerals best from natural sourcesWater energy and electrolyte drinks unnecessary
DAILY CALORIC NEEDBMR = 60-75% of total CaloriesMyPlate.govActivity Level Description Calories per
PoundVery sedentary Restricted
movement13
Sedentary Light work or office job
14
Moderate activity
Moderate activity and weekend recreation
15
Very physically active
Vigorous activity 3-4 X a week
16
Competitive athlete
Daily vigorous exercise
17-18
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