Nutrition Part2

7/29/2019 Nutrition Part2

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Food Pyramid

The food guide pyramid suggested optimalnutrition guidelines for each food category


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Carbohydrates

A diet too high in carbohydrates can upsetthe delicate balance of your body's bloodsugar level

Can cause fluctuations in energy andmood that leaves you feeling irritated andtired


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Vegetables

it is important to eat a wide variety of types

Vegetables are very low in fats andcalories, but cooking can often add these

3-5 servings of vegetables in a day


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Fruit group

low in calories and fat and are a source ofnatural sugars, fiberand vitamins

Processing fruits unfortunately may addsugars and remove nutrients

It is best to consume 2-4 servings of fruit in a

day
http://en.wikipedia.org/wiki/Sugarhttp://en.wikipedia.org/wiki/Fiberhttp://en.wikipedia.org/wiki/Fiberhttp://en.wikipedia.org/wiki/Sugar


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Oil group

It is less needed in the body, but it isneeded to stay healthy


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Dairy group

Dairy products are produced from the milkof mammals

A rich source of the mineral calcium, butalso provide protein, phosphorus, vitamin A,and vitamin D

high in saturated fat and cholesterolskimmed products are available as an

alternative


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Meat, Poultry, Fish, Dry Beans, Eggs, and Nutsgroup

One of the major compacted food groups

in the food guide pyramid

Meat is a major source of protein, as well asiron, zinc, and vitamin B12

Meat Alternatives - These include tofu,products that resemble meat or fish but are

made with soy, eggs, and cheeses


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10 dietary guidelines for Filipinos

1. Eat a variety of foods everyday.

1. Breast-feed infants exclusively from birth to 4-6 months and then, give appropriate foodswhile continuing breast-feeding.


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3. Maintain children's normal growth throughproper diet and monitor their growth

regularly.

4. Consume fish, lean meat, poultry or dried

beans.

5. Eat more vegetables, fruits and root crops.


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6. Eat foods cooked in edible/cooking oil daily.

7. Consume milk, milk products and othercalcium-rich foods such as small fish and darkgreen leafy vegetables everyday.


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8. Use iodized salt, but avoid excessive intake ofsalty foods.

9. Eat clean and safe food.

10. For a healthy lifestyle and good nutrition,exercise regularly, do not smoke and avoiddrinking alcoholic beverages.


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Nutrition Facts


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Grams to calories

1g Fat = 9 cal

1g Protein = 4 cal

1g Carbohydrates = 4 cal

Calories to grams

45 cal/ 9= 5g fat

20 cal/ 4= 5g protein20 cal/ 4= 5g carbs


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Example:

5g fat x 9= 45 calories

5g protein x 4= 20 calories

5g carbs x 4= 20 calories


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Caloric Balance Equation

When it comes to maintaining a healthy weightfor a lifetime, the bottom line iscalories

count!

Balancing the number of calories you consumewith the number of calories your body uses or

"burns off


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A calorie is defined as a unit of energysupplied by food

A calorie is a calorie regardless of its source

the calories consumed(from foods) = by thecalories used (in normal body functions, dailyactivities, and exercise)


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d i ht h i ht d i t l


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Body weight, height and environmentaltemperature also play a significant role inincreasing the BMR

If BMR is increased, then there would beconstant calorie consumption

Increase in BMR offers a number of healthbenefits such as reducing the risk ofdeveloping heart disease, stroke, heartattack and diabetes. An average BMR foradults ranges between 1200 and 1800

kcal.

BMR d t i th ll t b li t


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BMR determines the overall metabolic rateand calories required to lose, gain or maintainthe body weight. BMR is determined using

some genetic and environmental factors

Genetics: Some people are born with higher

metabolism rate, while some have slowmetabolism.

Age: BMR generally decreases with age. After

20 years, it reduces about 2% every decade

Gender: Men have a lower body fat

percentage and a greater muscle mass. As a

result, they have a higher BMR

B d S f A Y h i ht d i ht


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Body Surface Area: Your height and weight

contribute a lot in determining BMR. The

greater is your body surface area, the higher is

your BMR. Thin, tall people have a higher BMR

Weight: If your body weight is more, then your

BMR would be higher. The metabolic rate of

obese women is about 25% higher than the

metabolic rate of slim women

Body Fat Percentage: If the body fatpercentage is lower, then BMR will be higher.

Generally men have lower body fat

percentage and hence, they have 10-15%

higher BMR than women

B d T t With i f 0 5 C i


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Body Temperature: With an increase of 0.5 C in

the internal body temperature, BMR increases

by about 7%. The chemical reactions in the

body take place more quickly at highertemperature

Diet: Because of starvation or serious abrupt

calorie reduction, BMR can drop by about

30%. The low-calorie weight loss diets can

cause dropping of BMR to up to 20%.

Exercise: Physical exercise decreases body

weight by burning calories as well as increases

BMR by building extra lean tissue.


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Some short term factors affecting BMRare high levels of stress hormones, certainillnesses such as fever and increase ordecrease in environmental temperature.

These factors cause an increase in BMR.Starvation, fasting or malnutrition resultsin lowering BMR

H T C l l t BMR?


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How To Calculate BMR?

While designing a personal nutrition planyou need to calculate the calories thatyou burn in a day.

Total daily energy expenditure (TDEE) is atotal number of calories that are spendby the body within 24 hours doing allactivities. TDEE is also known as themaintenance level.

The calorie expenditure can vary fromperson to person and it is much higher inextremely active people or the athletes.

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Nutrition Part2