NUTRITION – MACRONUTRIENTS & MICRONUTRIENTS

Topic 1

Nutrition – is it important?

Leading cause of death in United States #1- Heart Disease #2 - Cancer #4 - Stroke #7 - Diabetes

Number of deaths per year with a direct link to nutrition,

Over1.3 million

Many diseases effects can be reduced or completely

abolished

by practicing good nutrition.

Nutrition is the process by which humans take in and use food in their bodies

What is Nutrition?

EAT Play/WorkSleep

The Basics

‘Macronutrients’ and ‘Micronutrients’ Macronutrients –

Protein, fat and carbohydrates

Micronutrients – All vitamins and minerals

Fiber (form of Carbohydrate)

Structural part of plants Water

Essential to survival!

Water

Regulates body temperature Lubricates joints Flushes out waste products in the liver

and kidneys Carries nutrients & oxygen to cells Dissolves minerals & nutrients to make

them accessible to the body Protects organs Aids in prevention of constipation

Fluid Facts

Factors that influence fluid requirements Exercise Environment Illness & health related conditions Pregnancy and breastfeeding

When not enough fluid is consumed dehydration occurs! Constipation Falls Confusion Infections & hospitalizations

Macronutrients – Protein

Protein Builds and repairs muscles Makes hair and skin Fights against infections Supplies energy to the body

Protein ~25% daily calories Calories

Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Macronutrients – Carbohydrates

Carbohydrates Provides energy for daily activities Helps mental function Needed for heart to beat, muscles to move

and lungs to breathe Carbohydrates ~50% daily calories

Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Macronutrients – Fat

Fat Provides insulation to the body Helps store fat-soluble vitamins Protects the heart, kidneys, and liver Supplies energy to the body

Fat ~30% daily calories Calories

Sedentary men 1800 calories/day Sedentary women 1500 calories/day

Fiber

Soluble fiber (functions) Lowers blood cholesterol; delays glucose

absorption Insoluble fiber (functions)

Accelerates intestinal transit time; adds bulk

How Many Macronutrients are in My Food?

READ LABELS

Calorie King (book or website)

www.nutritiondata.com

www.mypyramid.gov

www.nal.usda.gov/fnic/foodcomp/search/

Micronutrients – small amounts

Vitamins: A, B, C, D, E and K Needed for healthy teeth and skin (vitamin A) Converts carbohydrates into energy (B1-thiamin) Maintenance of normal brain function (B-6

pyridoxine)

Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. Builds strong bones and teeth (calcium) Formation and repair of muscles (magnesium) Maintenance of blood sugar levels (chromium)

Water Soluble Vitamins

Fat Soluble Vitamins

Bringing it all Together

Macro & Micro are found together in most foods

Balance of both makes a nutrient dense food Examples:

Banana- Carbohydrate and potassium Oatmeal- Carbohydrate, folate, and B vitamins Salmon- Protein, fat and vitamins D and E Avocado- Fat, B vitamins, vitamins E and K Broccoli- Carbohydrate, vitamin A and C

Chocolate cake- Calories, carbohydrates, fat, sodium

But I don’t like calculations…!?! Dietary Guidelines for Americans

(DGA) 6 servings grains daily (make ½ whole grains) 3 servings of dairy daily Choose lean meats 5 fruits & vegetables daily Less than 1/3 of calories from fat (30%)

Snacks Count Too! 1–2 each day ~150 calories each

Handout

Techniques to use in the Real World

Plate Method ½ of plate of foods with carbohydrate

Rice, breads, pasta, fruits, vegetables etc ¼ of plate of foods with protein

Salmon, beans etc ¼ of plate or less of foods with fat

Dressings, sauces etc

Discussion

What about…?

Can I still eat

CAKE?

Do I have to eat

broccoli??

Reference Materials

Mayo Clinic - http://www.mayoclinic.com/ American Dietetic Association –

http://www.eatright.org/ MyPyramid - http://www.mypyramid.gov/ American Heart Association -

http://www.heart.org/HEARTORG/ American Diabetes Association -

http://www.diabetes.org/ Center for Science in the Public Interest -

http://www.cspinet.org/ National Institutes of Health

http://www.nih.gov USDA National Nutrient Database for Standard

Reference - http://www.nal.usda.gov/fnic/foodcomp/search/