Nutrition
6 Nutrients
• Carbohydrates: 45 – 65% of your diet. Main
source of energy for the body
• Fats: 20 - 35% of your diet. Energy is stored in
your body as fat
• Protein: 10 – 35% of your diet. Made up of
essential amino acids needed to help repair
the body.
Balance
• Balance and moderation/portion size is the
KEY to nutrition.
• When you consume more fat, protein and/or
carbs, it is stored in you body as body fat.
– This is stored energy
• What you eat now determines not only your
health for the day, but your health years down
the road
Calories=heat?
• Calorie is actually a measurement of heat. 1
calorie is measured by the amount of heat it
takes to raise 1 gram of water by 1 degree.
• 1Kcal is equal to 1000 calories. We actually
refer to 1 Kcal when we read labels.
• Daily our natural body functions (sleeping,
digestion, breathing etc.) allow us to burn
around 2000Kcal.
Carbs, simple but yet complex
• Carbs are nothing more than sugar molecules.
• Simple carbs are made up of 1 or 2 molecules
in the chain while complex carbs have
multiple molecules.
Sugars
Simple Carbs
Complex carbs
Glucose- single sugar molecule-provides
energy to each cell in the body
Starch-many glucose units linked together.
Found in potatoes, beans and grains
Fructose- fruit sugar, (sweeter than
sucrose). Often added to drinks
Glycogen- glucose that is in the body and
linked with multiple glucose molecules
Lactose- milk sugar, found in dairy
products
Fiber- found in fruits and vegetables.
Humans cannot digest this type. It is
needed however to keep the digestive
system working properly
Sucrose- table sugar, double sugar
molecule
Fats or Lipids
• We must have FAT in our diet. Fats are also
known as triglycerides. 3 fatty acids are linked
to a glycerol molecule
• Saturated Fats: known as animal fat mostly
due to its chemical properties. It is solid at
room temp. too much causes
overweight/obesity
• Unsaturated Fats: come from plants, these
fats are liquid at room temp.
Unsaturated Fats
•
•
Monounsaturated fat: This fat is in vegetable oils, such as canola, olive, and
peanut oils. Eating foods that are high in monounsaturated fats may help lower
your "bad" LDL cholesterol. Monounsaturated fats may also keep "good" HDL
cholesterol levels high. This may lower your risk of heart disease. But eating more
unsaturated fat without cutting back on saturated fat may not lower your
cholesterol.
Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower,
sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat
found in seafood. Eating polyunsaturated fat in place of saturated fat may lower
LDL cholesterol. The two types of polyunsaturated fats are omega-3 and omega-6
fatty acids.
– Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and
flaxseed. They are also found in fatty fish and shellfish as eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). Salmon, anchovies, herring, sardines, Pacific oysters, trout,
Atlantic mackerel, and Pacific mackerel are high in EPA and DHA and lower in mercury. A
healthy diet includes 8 ounces or more of these types of fish a week, averaging 250 mg a day
of these omega-3 fatty acids.1
– Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and
safflower oil
Protein
• Protein makes up muscles, skin, hair and nails.
Helps repair and build new cells.
• Amino acids linked together make a protein
molecule
• We create protein chains in our body
depending on what our body needs
• 20 different amino acids, 9 of which we
cannot create in our body. Must get from our
diet
Vitamins
• Fat soluble vitamins: get dissolved in our fat
cells in our body. Examples include: A,D,E and
K.
• Water soluble vitamins: get dissolved in
water, do not get stored in the body. Get
flushed out through urine, excretion and
sweat.
Water-soluble vitamins
Vitamin B1
Pork, oatmeal, brown rice, vegetables,
potatoes, liver, eggs
Vitamin B2
Dairy products, bananas, popcorn, green
beans, asparagus
Vitamin B3
Meat, fish, eggs, many vegetables, mushrooms,
tree nuts
Vitamin B5
Meat, broccoli, avocados
Vitamin B6
Meat, vegetables, tree nuts, bananas
Vitamin B7
Raw egg yolk, liver, peanuts, certain vegetables
Vitamin B9
Leafy vegetables, pasta, bread, cereal, liver
Vitamin B12
Meat and other animal products
Vitamin C
Many fruits and vegetables, liver
Fat-soluble vitamins
Vitamin A
Orange, ripe yellow fruits, leafy
vegetables, carrots, pumpkin,
squash, spinach, liver
Vitamin D
Fish, eggs, liver, mushrooms
Vitamin E
Many fruits and vegetables,
nuts and seeds
Vitamin K
Leafy green vegetables such as
spinach, egg yolks, liver
Minerals
Calcium
Milk, leafy vegetables
Chromium
Meat, whole grains, herbs, nuts, seeds
Copper
Liver, shellfish, peas, beans
Fluoride
Tea, fish, toothpaste
Iodine
Iodized salt, seafood
Iron
Red meat, dark green veg.
Magnesium
Milk, dairy products
Potassium
Meat, poultry, bananas, potatoes
Phosphorus
Cereals, meats, milk, poultry
Selenium
Tuna, seafood, whole grains, eggs
Sodium
Table salt, ham, soy sauce
Sulfur
Mean, milk, eggs, nuts and grains
Zinc
Seafood, meat, eggs, poultry
Water
• 60% of your body is made up of water
• Recommended amount: 8-8 ounce glasses per
day, or half a gallon. (64 oz)
• Dehydration- if you are thirsty, you are
dehydrated. If your urine is not clear, with a
slight yellow tint, you are dehydrated
Understanding food Labels
• Most important part is finding the serving size
• Next look at servings per container
• Then find the fat, sodium, carbs, sugar and protein.
• %DV= the percentage this product contains of that
item as for the recommended daily amount based on
a 2000 calorie diet.
Overweight/Obese
• Overweight vs. Obese?
BMI
Classification
< 18.5
underweight
18.5–24.9
normal weight
25.0–29.9
overweight
30.0–34.9
class I obesity
35.0–39.9
class II obesity
≥ 40.0
class III obesity
BMI
• Body Mass Index=bodyweight/ height
(inches)/ height (inches) x703
• What could be potential problems with
classifying someone as being overweight, or
obese by using this system?