Download Nutrients and Food Guide (1).

MACRONUTRIENTS
•These are out direct sources of energy for daily life, physical exercise and work
• consumed in large amounts
• There are 3 types:
1. Protein
2. Carbohydrate
3. Fat
PROTEIN
• directly involved in fundamental chemical processes of life
• when ingested:
-broken down into 20 amino acids
PROTEIN
• directly involved in fundamental chemical processes of life
• when ingested:
-broken down into 20 amino acids
- 9 essential amino acids  attained through food (body
produces 11 others)
• Complete protein – food that contains all 9
amino acids
- meat, eggs, cheese and milk
• Incomplete protein –foods containing one but
not all essential amino acids
- vegetables and fruits
• each gram of protein contains 4 Calories of energy
• for every kilogram of body weight, an adult needs 0.8
grams of protein
• average adult athlete needs approx 1.2 – 1.7 grams
per kilogram of body weight.
• daily diet should contain 10-15%
• necessary for growth and repair of all tissues, and a
critical component of hormones, enzymes and the
immune system
FAT
• insulate and protect vital organs
• highest energy yield = 9 calories of energy per gram
• diet should contain no more than 30%
Saturated
-animal sources
-LDL (low-density lipoproteins)
-high levels LDL
increased cholesterol
artery walls
heart disease
Unsaturated
-plant sources
- high concentrations of high-density lipoproteins (HDL)
- flushed out of body
plaque on
CARBOHYDRATE
• most accessible energy source for the body  is the most abundant organic
substance in nature
• GLUCOSE -produced by photosynthesis, stored as GLYCOGEN in human
• each gram yields 4 Calories of energy
• 55-60% of diet should be made up of carbohydrates
If not utilized,
becomes fat
• Complex (starch)
-takes body longer to absorb
-80 % of total carb intake
-cereals, fruits, vegetables, legumes
and pasta
• Simple (sugars)
-absorb MUCH faster
- refined white sugar, pop, candy,
etc
Glycemic Index
“indicates the rate of carbohydrate digestion and its effects on blood glucose
levels.”
Hi GI  quick rise in blood glucose  quick rise in insulin
Low GI  slower more gradual rise in blood glucose
MICRONUTRIENTS
-needed in smaller quantities
- without them, the normal processes and their speed would not happen
- there are 3 types:
Vitamins
Minerals
Water
Vitamins and Minerals
• assist the body in: metabolism regulation, energy release and bone and
muscle synthesis
• Key vitamins: A,B,C,D,E,K, thiamine and riboflavin
A, D, E, K
fat soluble and toxic in high levels
B and C
water soluble
• 7 key minerals: calcium, phosphorus, magnesium, sodium, potassium,
chloride and sulfur
•Important “trace minerals” include: iron, manganese, and zinc
75 mg
Teens: 1300 mg
Pregnant: 1500 mg
15 mg
Why women
worry?
2400 mg
WATER
Dietary experts now
recommend roughly 2
litres of water per day
Really you need to be
drinking consistently
throughout the day
Thirst is one of the last
indicators of a need for
water
• Originally created in 1942 to
advise Canadian families on
proper nutrition while war-time
rations were low.
• Purpose is to help guide food
choices and promote nutritional
health to Canadians
MY FOOD GUIDE:
Let’s take a look at what YOU might
need in a food guide.