Download Carbohydrates – 4 calories/g Proteins

NUTRITION 101
Andrew Lysy
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MACRONUTRIENTS
• Carbohydrates – 4 calories/g
• Proteins – 4 calories/g
• Lipids – 9 calories/g
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WHAT ARE MICRONUTRIENTS?
• Provide calories or energy
• Needed for
Growth
Metabolism
Other body functions
• Needed in large amounts
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MACRONUTRIENTS
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Average person needs to consume 2,000 calories/day
Athletes and people who exercise consume more
Sedentary consume less
3,500 calories = 1 pound
Fat and muscle weigh the same
 1 lb of fat takes up more space
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DAILY VALUES
Based on 2,000 calorie diet
 Total fat : 65g
 Saturated fat : 20g
 Cholesterol: 300 mg
 Carbohydrates: 300g
 Dietary fiber : 25g
 Sodium : 2,400 mg
 Protein : 50g
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CARBOHYDRATES
• 45-70% of calories (2,000 calorie/day)
• Main source of fuel
• Glucose -> energy
• CNS, kidneys, brain, muscles, RBC need carbs
to function
• Stored and used later for energy
• Fiber
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CARBOHYDRATES
• Found in starchy foods
Fruits
Milk
Yogurt
Bread
Potatoes
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CARBOHYDRATE MISCONCEPTIONS
• Causes obesity
• Protein intake > carb intake
• Less carb intake will burn more fat
• Eating carbs makes you hungry
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PROTEIN
• 10-35% of calories (2,000 calorie/day)
0.8-1.8 g/lb
• Growth
• Tissue repair
• Immune function
• Hormones and enzymes
• Last source of energy
• Lean muscle mass
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PROTEIN
• Found in:
Meats
Poultry
Fish
Cheese
Milk
Nuts
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WHAT IS A “PROTEIN”
 Complete proteins
 Contain all amino acids
 Correct ratio for + nitrogen balance
 Incomplete proteins
 Lacks one or more essential amino acids
 Complementary protein
 Two or more incomplete proteins together
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COMPLEMENTARY PROTEINS
 Popular for vegetarians and vegans
 Grains and legumes
 Rice and beans
 Rice and peas
 Wheat and peanuts
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LIPIDS
• 20-30% of calories (2,000 calorie/day)
• Normal growth and development
• Second source of energy
• Fat-soluble vitamins
A, D, E, K
• Provides cushion for organs
• Maintains cell membranes
• Taste, consistency, stability to foods
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LIPIDS: ARE THEY BAD?
 Saturated Fatty Acids
 Unhealthy
 Solid at room temperature
 Unsaturated Fatty Acids
 More beneficial
 Monounsaturated Fatty Acid
 Oils- olive, canola, peanuts,
avocados
 Polyunsaturated Fatty Acid
 Sunflower oil, corn oil
 Trans unsaturated Fatty Acid
 Increases shelf life
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OMEGA-3 FATTY ACIDS
 ALA, CLA, DHA
 Essential fatty acids
 Lower total serum cholesterol
 Interferes with blood clotting
 Increased smooth muscle relaxation
 Decreases excessive inflammation
 Too much can cause damage
 No more than 3g/day
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MICRONUTRIENTS
 Vitamins
 Minerals
 Water
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VITAMINS
 Essential for health
 Fat-soluble
 Vitamins A, D, E, K
 Water-soluble
 Vitamin C
 Vitamin B-complex
 Regulate energy metabolism
 Control process of tissue synthesis
 Protect cell’s plasma membrane
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MINERALS
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Essential to life
Provide structure in formation of bones and teeth
Maintain normal heart rhythm
Muscle contractility
Acid-base balance
Regulate metabolism
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FOOD LABEL 101
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GOOD EATING
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Variety
Balance
Moderation
Adequacy
Calorie Control
“Everything in moderation, including moderation”
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GOOD EATING
 Balance calories
 Avoid oversized portions
 Restaurants
 Increase fruits and vegetables
 Make half of your grains whole
 Water >
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CONTENT DEFINITIONS
 Free -No or minimal amount
 Fat, saturated fat, cholesterol, sugar, calories
 Low - fat, saturated fat, cholesterol, calorie
 Lean - Fat content in meat, poultry, seafood
 High - 20% or more of DV
 Good source - 10-19% of DV
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CONTENT DEFINITIONS
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Reduced - at least 25% less than regular
Less - 25% less
Light - 1/3 fewer calories and/or 1/2 of fat
More - 10% or more of DV
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