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NUTRITION 101Andrew Lysy

Look here for help with nutrition!

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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 forGrowthMetabolismOther body functions

• Needed in large amounts

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

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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 foodsFruitsMilkYogurtBreadPotatoes

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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:MeatsPoultryFishCheeseMilkNuts

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 vitaminsA, D, E, K

• Provides cushion for organs

• Maintains cell membranes

• Taste, consistency, stability to foods

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

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

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

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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