NUTRITION –
MACRONUTRIENTS &
MICRONUTRIENTS
Topic 1
Nutrition – is it important?
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Leading cause of death in United States
#1- Heart Disease
#2 - Cancer
#4 - Stroke
#7 - Diabetes
 Number
of deaths per year with a direct link to
nutrition,
 Over1.3 million
Many diseases effects can be reduced or completely abolished
by practicing good
nutrition.
What is Nutrition?

Nutrition is the process by which humans take in and
use food in their bodies
EAT
Play/Work
Sleep
The Basics

‘Macronutrients’ and ‘Micronutrients’
 Macronutrients
 Protein,
fat and carbohydrates
 Micronutrients
 All

–
vitamins and minerals
Fiber (form of Carbohydrate)
 Structural

–
part of plants
Water
 Essential
to survival!
Water
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Regulates body temperature
Lubricates joints
Flushes out waste products in the liver and kidneys
Carries nutrients & oxygen to cells
Dissolves minerals & nutrients to make
them accessible to the body
Protects organs
Aids in prevention of constipation
Fluid Facts

Factors that influence fluid requirements
 Exercise
 Environment
 Illness
& health related conditions
 Pregnancy and breastfeeding
When not enough fluid is consumed dehydration occurs!

Constipation

Falls

Confusion

Infections & hospitalizations
Macronutrients – Protein

Protein
 Builds
and repairs muscles
 Makes hair and skin
 Fights against infections
 Supplies energy to the body

Protein ~25% daily calories
 Calories
 Sedentary
men 1800 calories/day
 Sedentary women 1500 calories/day
Macronutrients – Carbohydrates

Carbohydrates
 Provides
energy for daily activities
 Helps mental function
 Needed for heart to beat, muscles to move and lungs to
breathe

Carbohydrates ~50% daily calories
 Calories
 Sedentary
men 1800 calories/day
 Sedentary women 1500 calories/day
Macronutrients – Fat

Fat
 Provides
insulation to the body
 Helps store fat-soluble vitamins
 Protects the heart, kidneys, and liver
 Supplies energy to the body

Fat ~30% daily calories
 Calories
 Sedentary
men 1800 calories/day
 Sedentary women 1500 calories/day
Fiber

Soluble fiber (functions)
 Lowers

blood cholesterol; delays glucose absorption
Insoluble fiber (functions)
 Accelerates
intestinal transit time; adds bulk
How Many Macronutrients are in My
Food?

READ LABELS 

Calorie King (book or website)

www.nutritiondata.com
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www.mypyramid.gov
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www.nal.usda.gov/fnic/foodcomp/
search/
Micronutrients – small amounts
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Vitamins: A, B, C, D, E and K
Needed for healthy teeth and skin (vitamin A)
 Converts carbohydrates into energy (B1-thiamin)
 Maintenance of normal brain function (B-6 pyridoxine)

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Minerals/Electrolytes: Iron, zinc, calcium, potassium,
magnesium, etc.
Builds strong bones and teeth (calcium)
 Formation and repair of muscles (magnesium)
 Maintenance of blood sugar levels (chromium)
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Water Soluble Vitamins
Fat Soluble Vitamins
Bringing it all Together
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Macro & Micro are found together in most foods
Balance of both makes a nutrient dense food
 Examples:
 Banana-
Carbohydrate and potassium
 Oatmeal- Carbohydrate, folate, and B vitamins
 Salmon- Protein, fat and vitamins D and E
 Avocado- Fat, B vitamins, vitamins E and K
 Broccoli- Carbohydrate, vitamin A and C
 Chocolate
cake- Calories, carbohydrates, fat, sodium
But I don’t like calculations…!?!
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Dietary Guidelines for Americans (DGA)
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6 servings grains daily (make ½ whole grains)
3 servings of dairy daily
Choose lean meats
5 fruits & vegetables daily
Less than 1/3 of calories from fat (30%)
Snacks Count Too!
 1–2
each day
 ~150 calories each
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Handout
Techniques to use in the Real World
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Plate Method
½
of plate of foods with carbohydrate
 Rice,
¼
breads, pasta, fruits, vegetables etc
of plate of foods with protein
 Salmon,
¼
beans etc
of plate or less of foods with fat
 Dressings,
sauces etc
Discussion
Can I still
eat
CAKE?
What
about…?
Do I have
to eat
broccoli??
Reference Materials
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Mayo Clinic - http://www.mayoclinic.com/
American Dietetic Association – http://www.eatright.org/
MyPyramid - http://www.mypyramid.gov/
American Heart Association http://www.heart.org/HEARTORG/
American Diabetes Association - http://www.diabetes.org/
Center for Science in the Public Interest http://www.cspinet.org/
National Institutes of Health
http://www.nih.gov
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USDA National Nutrient Database for Standard Reference http://www.nal.usda.gov/fnic/foodcomp/search/