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NUTRITION 101 Andrew Lysy Look here for help with nutrition! 1 MACRONUTRIENTS • Carbohydrates – 4 calories/g • Proteins – 4 calories/g • Lipids – 9 calories/g 2 WHAT ARE MICRONUTRIENTS? • Provide calories or energy • Needed for Growth Metabolism Other body functions • Needed in large amounts 3 MACRONUTRIENTS 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 4 4 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 5 5 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 6 CARBOHYDRATES • Found in starchy foods Fruits Milk Yogurt Bread Potatoes 7 CARBOHYDRATE MISCONCEPTIONS • Causes obesity • Protein intake > carb intake • Less carb intake will burn more fat • Eating carbs makes you hungry 8 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 9 PROTEIN • Found in: Meats Poultry Fish Cheese Milk Nuts 10 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 11 11 COMPLEMENTARY PROTEINS Popular for vegetarians and vegans Grains and legumes Rice and beans Rice and peas Wheat and peanuts 12 12 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 13 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 14 14 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 15 15 MICRONUTRIENTS Vitamins Minerals Water 16 16 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 17 17 MINERALS Essential to life Provide structure in formation of bones and teeth Maintain normal heart rhythm Muscle contractility Acid-base balance Regulate metabolism 18 18 FOOD LABEL 101 19 19 GOOD EATING Variety Balance Moderation Adequacy Calorie Control “Everything in moderation, including moderation” 20 20 GOOD EATING Balance calories Avoid oversized portions Restaurants Increase fruits and vegetables Make half of your grains whole Water > 21 21 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 22 22 CONTENT DEFINITIONS 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 23 23