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Transcript
Nutritional Needs Why Estimate Your Caloric Needs? To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -also known as your BMR. Basal Metabolic Rate (BMR) The amount of energy your body needs to function We use about 60% of our calories we consume each day for basic bodily functions (i.e., breathing) Other factors that influence your BMR: • • • • Height Weight Age Gender What is a calorie?????? Calories are a unit used for measuring energy. This energy, present in the food you consume, is either burned from physical processes like exercise, or is converted into fat to be used later. There are about 3,500 calories in one pound of fat. Fat, Protein, Carbs? 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories Example… For example, here are the calculations for a slice of bread that has 9 grams of carbohydrates, 2 grams of protein and 1 gram of fat: 9 grams carbohydrates x 4 calories/gram = 36 calories + 2 grams protein x 4 calories/gram = 8 calories + 1 gram fat x 9 calories/gram = 9 calories TOTAL= 53 Calories How many calories should you consume? http://www.revolutionhealth.com/cal culators/daily-calorieneeds?msc=S10103 Input your information and record caloric intake. Nutrition Label Fiber, vitamins A and C, calcium and iron are listed because people do not eat enough of these everyday. You should try to eat at least 100% of the daily value of each of these everyday. Fat, saturated fat, cholesterol, total carbohydrate, fiber, sugars, protein, vitamins A and C, calcium and iron are required on the label. Other nutrients may be listed if the company would like to list them What are nutrients? Nutrients are substances found in food that are needed for good health. Your body can't make nutrients, so they must be supplied by food. During digestion, food is broken down into nutrients, which are absorbed into your bloodstream and carried to every cell in your body. More than 40 nutrients in food are classified into six groups: carbohydrates, fats, proteins, vitamins, minerals and water. Each nutrient has a specific function and they all work together for your good health. Carbohydrates These are the body's main source of energy or calories. Carbohydrates are classified in two groups: • Complex Carbohydrates (starches) • Simple Carbohydrates (sugars) Fiber • which is another carbohydrate, aids digestion and helps fight some diseases but is not a nutrient because it is not digested and absorbed by the body. Protein This supplies energy and amino acids. Amino acids are building blocks that build, repair, and maintain every cell in your body. Fats These also supply energy but they have many other functions. Fats transport nutrients and they are a part of many body cells. Fats provide storage and insulation for your body. Carbohydrates and proteins that are not needed for energy are stored as fat. Vitamins These trigger many different body processes. These compounds are needed in very small amounts in the diet to regulate chemical reactions in the body. Each vitamin has a specific job in your body, so one vitamin can't replace another. Vitamins do not provide energy but they help our bodies use the energy from foods. Minerals Minerals are like vitamins and are used in the body to promote chemical reactions and form body structures. Water Water is a part of every cell and tissue in the body. It carries nutrients to cells and removes wastes products. Water is also needed to help regulate body temperature. Water makes up 55-75% of your body weight. Did you know? Unhealthy eating habits are estimated to contribute to 35% of cancer deaths For two out of three people who do not drink alcohol or smoke a lot, the single most important choice influencing long-term health is what we eat An increase in fruits and vegetables can lower cancer risks and many other diseases A high fat intake is associated with cancers of the colon, rectum, breast and prostate Fruits and vegetables (except avocados, coconut and olives) are naturally low in fat and calories