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Yummy for my Tummy
Formulas –
Total Calories = (grams of Carbohydrates x 4) + (grams of Fat x 9) + (grams of
Protein x 4)
Weight in Kilograms = weight in Pound / 2.2
BMR = (MALES: 17.5 x Weight in Kilograms + 651)
(FEMALES: 12.2 x Weight in Kilograms + 746)
Percent of each Nutrient = Percent of Carbohydrates: (grams of Carbohydrates
x 4) / Total Calories
Percent of Protein: (grams of Protein x 4) / Total
Calories
Percent of Fat: (grams of Fat x 9) / Total Calories
Numbers you should know and remember 1 gram of Carbohydrate = 4 kilocalories
1 gram of Protein = 4 kilocalories
1 gram of Alcohol = 7 kilocalories
1 gram of Fat = 9 kilocalories
Terms:
Kilocalorie (kill – o – cal – o – re) or Calorie – a unit of energy produced by food and
used for energy
Basal Metabolic Rate (bay – sal met – a – ball – ick) (BMR) – the number of calories
that your body uses when you are at rest.
Cholesterol – fat like substance made by the body and found in certain foods.
Fiber – indigestible part of plant and grain foods that helps move food through the
digestive system
Recommended Dietary Allowance – the average amount of nutrients that is needed
Type I Diabetes Mellitus - called “Juvenile” because usually occurs in newborns that
have problems with their body not producing enough insulin
Type II Diabetes Mellitus – called “Adult Onset” because it usually occurs when people
get older and start to lead more and more stationary lifestyles
Metabolism – rate at which food is converted into energy by the body
Obesity – body weight that is 20 percent of more than desirable weight
Satiety (say – a - t) – the feeling of being full after eating food
Lipoproteins (lip – o – protein)- Amino Acids that hook up with fat to carry Cholesterol
in the blood stream.
Amino Acids – building blocks of proteins
The 6 nutrients that humans need to live
1)
2)
3)
4)
5)
6)
Carbohydrates (carbs) - sugar
Proteins (pro) - meat
Fats - lard
Vitamins – B12, A, E
Minerals – zinc, iron, copper
WATER
The most essential of these 6 is H2O or WATER
1) Carbohydrates the main source of energy for the body
includes sugar, starches, and fiber
body stores excess as fat
sources include vegetables, beans, potatoes, pasta and beans
2 Types of Carbs:
A) Simple – Sugars that enter the blood stream quickly and provide quick
energy. Simple carbohydrates provide energy but little vitamins and minerals.
Sources of SIMPLE carbs are fruits, honey, and processed sugars (cakes,
ketchup, colas, and candy)
B) Complex - carbs that take the body time to process. They stay in the blood
stream a longer time and their energy lasts longer. Sources of COMPLEX
carbs are bread, pasta, vegetables, potatoes, and beans.
Fiber: also known as roughage. There are 2 kinds of fiber soluble and insoluble.
Insoluble helps prevent constipation and soluble helps to keep cholesterol level down.
Soluble helps you keep cholesterol levels low and lowers your risk of getting heart
disease.Good sources include of wheat, bran, barley, whole grain pasta, beans, fruit and
vegetables.
2) Proteins –
helps to build and repair body tissues
2 Types of Protein:
A) Complete - contains all of the essential amino acids.
Examples - are eggs, meat, fish, poultry, and milk
B) Incomplete – from plant sources that DO NOT contain all of the essential
amino acids.
Examples – grains, legumes, and nuts and seeds
Your body needs 20 amino acids to function properly. It can make 11 out of the 20. The
other 9 MUST come from food, and are called ESSENTIAL.
3) Fats –
provides the most amount of energy
helps the body store and use vitamins
surrounds and cushions organs
contribute to the taste and texture of many foods
helps maintain body heat
builds brain cells and nerve tissues
2 Types of Fats:
Saturated – found in dairy products, meat and poultry. Is usually solid at room
temperature. This fat contributes to the level of cholesterol in a person’s blood.
Unsaturated – obtained from plant products, and fish. Usually liquid at room
temperature.
4) Vitamins, Minerals, and Water:
A) Vitamins –
helps the body use Carbs, Proteins, and Fats
provide NO energy
2 kinds –
Fat – soluble that dissolves in fat
Examples: A, D, E, and K
Water – soluble that dissolves in water
Examples: C, and B Complex
B) Minerals –
Regulates many chemical reactions
2 types –
Macro that the body need is large amounts
Example: Calcium, Magnesium, Phosphorus, Potassium, and
Sodium
Trace that the body needs in small amounts
Example: Iron, Zinc, Copper, and Iodine
C) Water –
the most important nutrient
makes up the most basic part of the blood
helps with waste removal
regulates body temperature
cushions the spinal cord
makes up MORE THAN 60 PERCENT of the body’s mass
FOOD LABELS
Food Labels food labels are located on the packaging that food comes in
they contain accurate ingredient listing, with all ingredients in order of amount in
the food
it is required by law.
food in really small packages can omit the labels
Nutrition Facts Three important elements:
1) Serving size / Servings per container– listing of what is consider to be a
serving of that food, and how many servings that are in the container. The
serving size may be small than the amount you actually consume.
2) Calories / Calories from fat – listing the calories that are in each serving and
out of those calories how many come for the fat that is in the food.
3) Percent daily value – the daily amount of a nutrient in one serving.
Health Food Claims –
Healthy – food must be low in saturated fat, and no more than 60mg of
cholesterol per serving
Fat Free – must have less than .5g of fat per serving
Low Fat – must have 3g of fat or less per serving