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WK 10 Notes (Nutrition)
PE 343
I. Essential Nutrients – food made up of 6 classes of nutrients (carb, fats, vitamins, minerals, water, protein);
DRI’s are dietary reference intakes (amt of nutrients you need to take in); energy yielding nutrients
(fats, carbs, proteins) are called macronutrients because they are required by body in larger amounts
than vitamins and minerals which are micronutrients; some call fiber a 7th nutrient
a.
Calories – recommended diet for Americans emphasizes complex carbs as main source of energy;
between 45-65% of calories should come from carbs; no more than 20-35% from fat; and 10-35%
from protein; typical US diet is too high in fats
b.
Carbs – there are 3 types (sugar, starches, fiber); simplest form is sugars; starches are complex
carbs (starch consumption over sugars is recommended as starches have higher fiber, lower in
fat and cholesterol); starches are good (baked potato = 90 cals) but bad when everything is put
on it (butter, sour cream); veggies, fruit, grains are high in carbs and best source; let’s talk simple
carbs (white bread, white rice, soft drinks are low in nutrients and high in simple sugars) – these
are digested easily and they cause surge in blood sugar level then rebound with dramatic drop in
blood sugar level; complex carbs are loaded with nutrients and fiber and are digested slowly and
keep blood sugar consistent (brown rice, whole grain bread).
c.
Protein – helps body form muscle, bones, cartilage, skin, antibodies, hormones; protein must be
digested by liver and kidneys so they provide little to no energy; plants (vegans) don’t offer
complete protein unless they are legumes (peanuts, kidney beans, garbanzo beans, soybeans,
lentils), which are high in fiber and minerals; soy contains all essential amino acids; nuts are a
great source of protein (vit E, mag, potassium, folate, B6, copper, fiber, zinc, etc) – they are high
in fat but it’s unsaturated; protein intake is dependent upon many things (Working out?
Pregnant? Growing? Illness?)
d.
Fats – also called lipids, should be 20 to 35 percent of daily caloric intake, no more than 10
percent from saturated fats, (good sources of fat: olive oil, almonds, walnuts, avocado, fish)
e.
Vitamins – organic compounds that are necessary in small amounts for good health, give no
energy (but facilitate the digestion of energy nutrients), some interact with minerals (Vit C
facilitates iron absorption), some vitamins stored in liver and fat so a person can survive many
months without consuming them, remember that preparing food often leads to compromising of
vitamin content
i. Vitamin C
ii. Vitamin D
iii. Vitamin E
iv. Folate, B6, B12
f.
Minerals – simple important nutrients (not composed of organic, living matter), examples are
potassium/iron/calcium/iodine, should be consumed in smaller amounts, minerals are
indestructible and require no special handling when packaging, many women suffer from mineral
deficiency of calcium, iron important because it’s core of hemoglobin
g.
Water (See Wk 11 Notes)