NUTRITION
CHAPTER 18
Healthy Eating and Active Living
WHAT IS NUTRITION?
The study of how your body uses
the food that you eat.
WHAT ARE NUTRIENTS?
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A nutrient is a substance that provides nourishment essential
to the growth and maintenance of life.
They are obtained from food and are used in the body to
provide energy and repair cellular tissues.
CATEGORIES OF NUTRIENTS

Carbohydrates
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Fats
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Proteins
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Minerals
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Vitamins
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Water
Examples?
MACRONUTRIENTS

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The human body requires them in relatively large amounts
everyday because they provide the body with energy. Water
included.
Which Nutrients provide energy?
CARBOHYDRATES
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Preferred source of food energy for your body.
Over 50% of your total daily caloric intake should come from
Carb-rich foods.
Body converts carbs into a sugar called glucose which can
then be used to fuel physical activity.

Glucose can also be used in the body to burn fat.

There are two types of Carbohydrates
CARBOHYDRATES
Simple
Complex
Fiber (Complex Carb)
•Aka sugars – found in
fruit, milk, and yogurts
•Also found in soft drinks,
candy and baked goods
•Provides a quick source
of energy because they
can easily be digested
and absorbed into the
bloodstream
•Come from starches
found in grain products
(pasta, bread, rice),
vegetables and legumes
(beans, peas, lentils)
•Made of long chains of
glucose molecules
•This means the body
takes longer to break
them down
•They provide a slow,
steady source of energy
• Cannot be digested and
is not a source of
calories.
• Helps take cancer
causing chemicals out of
the body
• Helps remove cholesterol
• Weight management
(makes you feel full)
• Sources include whole
grain products,
vegetables, fruits and
legumes.
PROTEINS

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Found in all cells of the body: muscles, tendons, hair, skin and nails.
Building blocks of enzymes that help with digestion, fighting infections and
building blood.

Play a role in sight, hearing taste and smell.

Can act as energy source if body is short of carbs.

Made up of amino acids.

There are 20 different amino acids.

The body produces 11 – called non essential.

The other 9 come from food – called essential.
PROTEIN
High quality protein sources:
• Foods that contain all 9 essential a.a
• Examples: eggs, meat, fish and milk products.
Low quality protein sources:
• Foods that are lacking in one or more essential a.a.
• Examples: cereals, grain products, legumes and nuts.
FATS

Fats are a concentrated source of energy and are especially
useful during prolonged physical activity.

Scientific name is lipid

Fats are NOT BAD.

They help with absorption of fat-soluble vitamins.

Too many high fat foods can increase the risk of heart disease,
diabetes, obesity and cancer.
FATS

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Do play an important role in maintaining good health –
however, moderation and planning is required.
IMPORTANT: you should always try to choose high fat foods
that also provide nutrients. (granola bars, peanut butter,
cheese, meats) rather than higher fat, less nutritious foods.
(hot dogs, french fries, potato chips)
http://www.youtube.com/watch?v=gLJJ4BvG19w
MICRONUTRIENTS

Are essential nutrients needed by our body in SMALL amounts.

Consists of vitamins and minerals

They do not provide energy or calories.

They help the body utilize the energy provided by.... (what?)
VITAMINS
• Vitamins are
chemicals that the
body needs to build
and maintain its cells
and to release energy
from macronutrients
Two Types:
Water-soluble
•Our bodies cannot store
these types of vitamins
•Therefore, we need to
eat foods that contain
these vitamins on a
daily basis.
•Examples?
•These are absorbed in
the small intestine and
then stored in the liver.
•Smaller amounts are
required in the body.
•Example: Vitamin D – it
helps maintain strong
bones because it aids in
the absorption of
calcium. It can be made
in your skin when
exposed to sunlight
Fat-soluble
MINERALS

Help the body get energy from macronutrients.

Help make bones, protein and blood.

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They are inorganic substances needed by the body for good
health.
Which mineral is important for bones and teeth? How about for
carrying red blood cells?
ELECTROLYTES
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Electrolytes are minerals that carry an electrical charge when
dissolved in the body. They are in all the fluids in your body.
They balance fluid levels, maintain blood pressure and conduct
nerve impulses.
3 types:
 Sodium (from salt)
 Chloride (from salt)
 Potassium (from vegetables and fruit)
CALORIES

What are calories?

What did you say?
CALORIE


Is a unit to measure how much energy we get from the three
energy nutrients. (Which are?)
It is a measure of heat – technically, it is the amount of energy
needed to raise the temperature of 1 gram of pure water by 1
degree Celsius.

Calorie is actually called kilocalorie (1000 calories)

3500 calories is equal to 1 pound of fat
CALORIE

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The three energy nutrients supply energy in different ways:
 1 gram of CHO = 4 calories
 1 gram of protein = 4 calories
 1 gram of fat = 9 calories
General recommendations of calorie consumption:
 45-65% from carbohydrates
 10-35% from protein
 20-35% from fats
HEALTHY CALORIES

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When eating, we should always work on substituting unhealthy
with healthy food choices.
Examples: ??
ENERGY BALANCE EQUATION

The key to achieving and maintaining a healthy
body weight is to balance our energy intake with
our energy expenditure over the course of a day.

Calorie intake = energy in

Calories burned = energy expenditure
ENERGY BALANCE EQUATION

What is neutral energy balance?

What is negative energy balance?

What is positive energy balance?

Which causes weight loss?

Why are physically active people less likely to be overweight or
obese?
UNDERSTANDING YOUR CALORIC NEED

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No two people are exactly alike, therefore different amounts of
calories are needed each day.
What influences your total daily caloric need/RMR?
 Gender
 Body size
 Genetics
 Age
 Physical activity level
HARRIS BENEDICT FORMULA

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A formula that estimates the amount of energy your body use
when it is at rest.
This is known as resting metabolic rate (RMR)

Estimating RMR

RMR = wt(kg) x 24.2 for males

RMR = wt(kg) x 22 for females
HARRIS BENEDICT FORMULA

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Used to more accurately estimate an individual's RMR.
RMR for males = 66.5 + (5 x ht in cm) + (13.7 x wt in kg) – (6.8
x age in years)
RMR for females = 655 + (1.9 x ht in cm) + (9.5 x wt in kg) –
(4.7 x age in years)
HARRIS BENEDICT EQUATION EXAMPLE
UNDERSTANDING VEGETARIAN EATING

Vegetarianism is a describes many different types of eating styles that
emphasize vegetables, grains, fruits, nuts and seeds.
Lacto-ovo vegetarian:
• Will eat eggs, milk and milk products
Vegan vegetarian:
• Will eliminate the above foods along with honey, wine,
and refuse to wear or use leather, wool or fur clothing.
Therefore, vegans do not eat or use anything that comes
from or is made from an animal.
WHAT DO VEGETARIANS EAT

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They find substitutes in foods other than meat sources. Their
diets include vegetables and fruits, grains, legumes and soy
products (such as tofu and texturized vegetable protein) nuts
as a source of protein.
General rule, vegetarians should try to combine two different
sources of protein each day.
GOING GREEN – IS EATING VEGETARIAN
HEALTHIER?
• A vegetarian diet may reduce the risk of:
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Obesity/overweight
Heart disease
And some types of cancer
However, poorly planned or overly restrictive vegetarian diets
can lead to nutritional deficiencies such as shortages in iron,
calcium and zinc.
Where to learn more about vegetarian diet
www.dietitians.ca
DIETARY SUPPLEMENTS

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These are products that you take by mouth that contain a
dietary ingredient and are intended to add to, or supplement
the foods that you eat.
Ingredients may include:
 Vitamins
 Minerals
 Herbs
 Amino acids
 Enzymes
BUYER BEWARE
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Supplements are loosely regulated and it
is up to the buyer to learn more about a
supplement before making a purchase
Claims made by these supplements may
not always be supported by scientific
evidence.
Therefore, always be sceptical when
ingesting
DO’S & DON'TS OF DIETARY SUPPLEMENTS
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Do research the product before buying
Do read labels
Do tell your doctor what you plan on taking
Do report side effects immediately
Don’t believe everything that you read
Don’t buy into phrases such as “clinically
proven”
Don't take more than recommended dose
FOOD OVER DIETARY SUPPLEMENTS

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Selecting a balanced
diet is the best way to
meet your energy and
nutrient needs.
Think food first and if
necessary consider
supplements!
ENERGY DRINKS


Meant to provide mental and physical stimulation for a short
period of time.
Chemicals involved:
 Caffeine
 Taurine (an a.a)
 Glucuronolactone (a carb)
SPORTS DRINKS VS ENERGY DRINKS
Sports Drinks
•Designed to
rehydrate the
body during or
after activity
•Examples?
Energy Drinks•Designed to
keep energy
up and
quench thirst
•Examples?
Caffeine is a diuretic which may
cause dehydration
Dangerous with alcohol- energy
drinks are stimulants
whereas alcohol is a
depressant (think of the
nervous system)
REGULATION REQUIRED FOR ENERGY DRINKS

Due to the effects, Health Canada advises cautions when using
these drinks:

Do not drink excessive amounts

Do not mix with alcohol

Ensure you drink enough water to rehydrate your
system

Safety of drinks may not have been evaluated

Report any adverse reactions
CANADA'S FOOD GUIDE TO HEALTHY EATING
This is a tool to help people plan their food choices on a daily
basis

It translates recommended dietary allowances of nutrients into
actual advice that people can use to change their eating habits

The food guide categorizes food into five food groups
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Grain Products
Vegetables and Fruit
Milk Products
Meat and Alternatives
Other Foods (usually high in salt, fat and/or sugar)
Remember: No one food or meal determines the quality of an
individuals diet. It is about a persons food choices over time.
DAILY SERVINGS PER FOOD GROUP
TIPS TO USING THE FOOD GUIDE

Create a food record

Check and compare

Set a healthy eating goal

Do a progress check

Repeat the goal setting
CANADA'S PHYSICAL ACTIVITY GUIDE
TO HEALTHY EATING


This sets out guidelines about how much
activity we should strive for each day
Three main components of physical
activity:

Aerobic activity

Flexibility activity

Strength activity
CHOLESTEROL
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Cholesterol is a waxy substance naturally made by humans and
animals essential to body functions
Dietary cholesterol- obtained through food
Blood cholesterol- produced by the body

LDL- the “bad” cholesterol which builds up on the
artery walls and increases the risk of heart problems

HDL- the “good” cholesterol which picks up LDL and
carries it to the liver to be excreted from the body