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Calorie
• Energy contained in food and drinks
• Amount of energy needed to raise the temperature of 1 gram of water by 1C
• Recommended intake for most people
1500 – 2000
Calories
Estimate Your Caloric Need
• Step one is to calculate your BMR with the following formula: Basal metabolic rate (BMR) = the amount the energy required to maintain the body while at rest
• Women:655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Estimate Your Caloric Need
• Result:
Number of calories you can eat every day and maintain your current weight.
• If you want to lose weight, you'll need to take in fewer calories than this result.
Serving size
• information that you learn from the rest of the Nutrition Facts label depends on the serving size.
The Facts
• shows the amounts in grams (g) or milligrams (mg)
• provides the % of daily value needed for each of these nutrients based on a 2,000 calorie/day diet
• won't be exactly right for everybody
• Iron and calcium are often deficient in our diets,
Suggested Daily Requirements
• The bottom portion of the Nutrition Facts food label may not be present on smaller items
Keeping a Balance
• More calories than needed = gain weight
• Less calories than needed = lose weight
• Maintain weight when– intake of calories = calories needed
Why eat?
1. Food gives body energy.
2. Food supplies basic building materials for repair, maintenance, growth and development.
1. Carbohydrates (Carbs)
• Body’s fuel
• Glucose - quick energy– Energy created through respiration
• Complex Carbs Starch and fiber: bread, potatoes, rice, pasta, fruits, and vegetables.
• Simple Carbs High Glycemic Index:soft drinks, fruits, milk, white bread
2. Fats
• It’s healthy to eat fat!!! (in moderate amounts)
• Part of the cell membrane (phospholipids)
• Protects organs and joints
• Keeps skin from drying out
• Insulate body heat
Good fat: Omega-3
• Helps with heart disease
(#1 cause of death)
• Corn, salmon, trout, flaxseed oil, almonds, soy, green leafy veggies are all rich in Omega-3 fatty acid
Cholesterol
• Carried around by 2 lipoproteins:– LDL (low-density lipoproteins)
• Bad because it carries cholesterol from the liver to the cells plaque
• Saturated (animal fat) tend to raise LDL levels
– HDL (high-density lipoproteins)• Good because it carries cholesterol from cells to
the liver for breakdown• Unsaturated (plants) tend to raise HDL levels
3. Proteins
• Made of AAs
• Necessary for growth and repair and other cellular processes
• Body makes 12, other 8 must come from food
• If used for energy, proteins must be converted to carbs (glucose) in the liver through a process called deamination
4. Vitamins
• Needed in small amounts
• Coenzymes for enzymes which catalyze important reactions
• Vitamin-deficiency diseases: – Lack of VitC = Scurvy: bleeding gums, loss of
teeth, aching muscles– VitA: prevents night blindness
5. Minerals
• Inorganic substances (Ca, Na, Fe…)
• Constituents of cells and body fluids
• Structural components of tissues
• Ingredients for hemoglobin, DNA
• What is a good source
for calcium?
6. Water
• Die from lack of water before starving
• Human body = 60-80% water
• Blood plasma (liquid part of blood) has ~90% water
• Water dissolves food and enzymes in the digestive system