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More Nutrition 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