Nutrition
CHS
What Is Nutrition?
-The study of
how your
body uses the
food that you
eat.
Nutrient
• A nutrient is a chemical substance in
food that helps maintain the body.
•Some provide energy.
•All help build cells and tissues, regulate
bodily processes such as breathing.
•No single food supplies all the nutrients
the body needs to function.
Nutrients

6 basic nutrients your body needs to function
correctly and efficiently.




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Fats
Proteins
Carbohydrates
Vitamins
Minerals
Water
Nutrients that have Calories:

Proteins

Carbohydrates

Fats
Definition of a Calorie:

A unit of measure for energy in food
Calories per gram:
Protein
1 Gram = 4 calories
Carbohydrates 1 Gram = 4 calories
Fat
1 Gram = 9 calories
Variables which affect
nutrient needs:
1. Age
2. Gender
3. Activity Level
4. Climate
5. Health
6. State of nutrition
Basal Metabolic Rate



Basal: Minimum
Metabolic: how you
burn and use
energy
Rate: How fast
something is done

So BMR means the
minimum number of
calories you need to
eat just to stay alive
without taking into
account activities
you might do in one
day.
Calorie intake activity

Harris Benedict Formula:
For men: (6.23 x w) + (12.7 x h) - (6.8 x
a) + 66
 For women: (4.85 x w) + (4.7 x h) - (4.7 x
a) + 655

W= weight in pounds
 H = height in inches
 A = age in years

Total BMR Using BMR and
Activity Level





If you are sedentary (little or no exercise) : CalorieCalculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3
days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate
exercise/sports 3-5 days/week) : Calorie-Calculation
= BMR x 1.55
If you are very active (hard exercise/sports 6-7 days
a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports &
physical job or 2x training) : Calorie-Calculation =
BMR x 1.9
Carbohydrates


Carbohydrates are composed of sugars (C, H, O)
and are our body’s MAIN source of energy
There are 2 types:

Complex or Starches





Includes grain products, such as bread, crackers, pasta, and
rice.
Refined grains, such as white flour and white rice, have been
processed, which removes nutrients and fiber.
Unrefined grains still contain these vitamins and minerals.
Unrefined grains also are rich in fiber, which helps your
digestive system work well.
Fiber helps you feel full, so you are less likely to overeat
these foods.
Simple (sugars)

Simple
White sugar like candy, sugar cereals etc.
 Also found in more nutritious foods, such
as fruit and milk. It's better to get your
simple sugars from food like fruit and milk.
Why? Because they contain vitamins, fiber,
and important nutrients like calcium.

Their Function and Role in the
Body





The body breaks them down into simple sugars,
which are absorbed into the bloodstream for energy.
As the sugar level rises in your body, the pancreas
releases a hormone called insulin.
Insulin is needed to move sugar from the blood into
the cells, where the sugar can be used as a source
of energy
Goes fast with simple sugars so you’re hungry
sooner.
Complex Carbohydrates take longer to break down
and keep you full longer and give you energy over a
longer period of time
Fat and their Functions
Insulation
 Protection
 Part of cells (membranes)
 Energy – 9 kcal/g
 Fat soluble vitamins
 To lose1 pound of fat = 3500 kcal
 Current Recommendations


10-30% of calories from fat
Fats
Triglycerides – glycerol with 3 fatty
acids, differ in length and degree of
saturation
 Saturated – the chain is completely
saturated with H’s (lard)
 Monounsaturated – more liquid
 Polyunsaturated – liquid

Real Foods:

• Saturated
 butter,

beef, coconut, palm oils
• Monounsaturated
•
omega-6, olive, canola, almond, pecan,
peanut oils

• Polyunsaturated
•

Vegetable, corn, safflower, sunflower oils
• “Real” foods
•
Many low/no- fat foods have their fat
replaced with sugar and high fructose
cornsyrup – Beware!
Protein

Structure: C, H, O, N
•
Building blocks of protein are 22 amino acids,
9 are essential

• Functions: NOT just muscle!
•
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•
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Enzymes
Acid-base balance
Antibodies and Hormones
Transport
Blood clotting
Connective tissue
Visual pigments
Growth and Maintenance
Sedentary vs. exercising
protein requirements

Current Standards
•
0.8 g/kg/day
 • 12-20% of calories

0.8 – 1.7g/kg/day for athletes is sufficient
 This
amount is easily consumed in an average
diet.
 0.6-0.7g/lb/day
 EX: 180lb, 6’, defensive back = 85-108g
protein/day
 • Real food = 2 eggs (12g), 1c yogurt (11g),
chicken breast (29g), 2 hot dogs (14g).
Water




Approximately 50 to 55 percent
water - Your body uses water 24
hours a day.
Regulates your body temperature
by dissipating heat.
Water also carries nutrients to the
cells in your body.
Keep the bloodstream liquid
enough to flow through blood
vessels





Keep mucous membranes
moist, such as those of the
lungs and mouth.
Lubricate and cushion joints.
Aid digestion and prevent
constipation.
Work as a moisturizer to
improve the skin’s texture
and appearance.
Serve as a shock absorber
inside the eyes, spinal cord
Water

Thirst response cannot be relied upon
to supply rehydration needs.
•
Only supplies ½ to 2/3 of needs
 • Also a poor indicator of fluid status
 • Thirst is not perceived until ~2% dehydration
 • EX: 160lbs with 2% loss = 3.2lbs
Vitamins:


Vitamins are essential
nutrients your body
needs in small amounts
for various roles in the
human body.
Vitamins are divided
into two groups: watersoluble (B-complex and
C) and fat-soluble (A,
D, E and K).


Water-soluble vitamins
need regular
replacement in the
body
Fat-soluble vitamins are
stored in the liver and
fatty tissues, and are
eliminated much more
slowly than watersoluble vitamins.
Vitamin
Source
Functions
Not enough
A
liver, milk and dairy
products, butter, whole
milk, cheese, egg yolk.
carrots, leafy green
vegetables, cantaloupe
Form skins and
mucous membranes
resistance to
infections; night
vision; promotes
bones and tooth
development.
Mild: night
Mild: nausea,
blindness,
irritability,
diarrhea, intestinal blurred vision.
infections, impaired
vision.
D
Vitamin D-fortified
dairy products, fortified
margarine, fish oils, egg
yolk. Synthesized by
sunlight action on skin.
Promotes hardening
of bones and teeth,
increases the
absorption of
calcium.
Severe: rickets in
children
Mild: nausea,
weight loss,
irritability.
E
Vegetable oil,
margarine,
butter, shortening,
green and leafy
vegetables, wheat
germ, whole grain
products, nuts, egg
yolk, liver.
Protects vitamins A
and C and fatty acids;
prevents damage to
cell membranes.
Antioxidant.
possible anemia in
low
birth-weight
infants.
Nontoxic under
normal
conditions.
K
Dark green leafy
vegetables, liver; also
made by bacteria in the
intestine.
Helps blood to clot.
Excessive bleeding.
None reported.
Too much
Water Soluble vitamins

Eight of the watersoluble vitamins are
known as the Bcomplex group:
 thiamin (B1)
 riboflavin (B2)
 niacin
 vitamin B6
 folate
 vitamin B12
 Biotin
 pantothenic acid


They function as
coenzymes that help
the body obtain energy
from food.
They also are important
for normal appetite,
good vision, healthy
skin, healthy nervous
system and red blood
cell formation.
Vitamin
Source
Functions
Not enough
Too much
Thiamin
(B1 )
Pork, liver, whole grains,
enriched grain products, peas,
meat, legumes
Helps release energy from foods;
promotes normal appetite;
important in function of nervous
system
Mental confusion; muscle
weakness, wasting; edema;
impaired growth; beriberi
None known.
Riboflavin
B2
Liver, milk, dark green
vegetables, whole and enriched
grain products, eggs.
Helps release energy from foods;
promotes good vision, healthy skin
Cracks at corners of mouth;
dermatitis around nose and
lips; eyes sensitive to light
None known
Niacin
Liver, fish, poultry, meat,
peanuts, whole and enriched
grain products.
Energy production from foods; aids
digestion, promotes normal
appetite; promotes healthy skin,
nerves.
Skin disorders; diarrhea;
weakness; mental
confusion; irritability.
Abnormal liver function;
cramps; nausea;
irritability
B6
Pork, meats, whole grains and
cereals, legumes, green, leafy
vegetables
Aids in protein metabolism,
absorption; aids in red blood cell
formation; helps body use fats
Skin disorders, dermatitis,
cracks at corners of
mouth; irritability;
anemia; kidney stones;
nausea; smooth tongue.
None reported.
Folic Acid
Liver, kidney, dark green leafy
vegetables, meats, fish, whole
grains, fortified grains and
cereals, legumes, citrus fruits.
Aids in protein metabolism;
promotes red blood cell
formation; brain; lowers coronary
heart disease risk.
Anemia; smooth tongue;
diarrhea
May mask vitamin B12
deficiency (pernicious
anemia).
B12
Found only in animal foods:
meats, liver, kidney, fish, eggs,
milk and milk products,
oysters, shellfish.
Aids in building of genetic
material; aids in development of
normal red blood cells;
maintenance of nervous system.
anemia; neurological
disorders; numbness,
tingling in fingers and
toes.
None known.
C
Citrus fruits, broccoli,
strawberries, melon, green
pepper, tomatoes, dark green
vegetables, potatoes.
Formation of collagen; wound
healing; maintaining blood
vessels, bones, teeth; absorption
of iron, calcium, folacin;
production of brain hormones,
immune factors; antioxidant.
Bleeding gums; wounds
don't heal; bruise easily;
dry, rough skin; scurvy;
sore joints and bones;
increased infections.
Nontoxic under normal
conditions; diarrhea,
bloating, cramps;
increased incidence of
kidney stones.
Minerals

Minerals are vital for normal body
functions.

Help in growth and development and help
keep you healthy.
Mineral
Functions
Sources
Too little/too much
Calcium
vital for building strong bones and teeth.
Milk and other dairy products ,such as
yogurt, cheese, and cottage cheese
broccoli and dark green, leafy vegetables.
Osteoporosis, week bones/
Kidney stones/problems
Iron helps red blood cells carry oxygen to all
parts of the body. Symptoms of irondeficiency
red meat, pork, fish and shellfish, poultry,
lentils, beans and soy foods, green leafy
vegetables, and raisins. Some flours, cereals,
and grain
weakness and fatigue,
lightheadedness, and shortness
of breath.
Magnesium
Magnesium helps muscles and nerves
function, steadies the heart rhythm, and
keeps bones strong. It also helps the body
create energy and make proteins.
whole grains and whole-grain breads, nuts
and seeds, green leafy vegetables,
potatoes, beans, avocados, bananas, milk,
and chocolate
loss of appetite, nausea,
vomiting, fatigue and weakness/
Numbness, tingling, muscle
contraction and cramps,
seizures,, heart problems
Phosphorus
Phosphorus helps form healthy bones and
teeth. It also helps the body make energy.
It is part of every cell membrane, and
every cell in the body needs phosphorus to
function normally.
Phosphorus is found in most foods, but the
best sources are dairy foods, meat, and
fish.
Anemia; bone loss; Nerve
disorders; Respiratory problems;
Weakness; Weight Loss. /
interfere with the body's
absorption of: calcium, iron,
magnesium, and zinc
Potassium
Potassium helps with muscle and nervous
system function. It also helps the body
maintain the balance of water in the blood
and body tissues.
Potassium is found in broccoli, potatoes
(with skins), green leafy vegetables, citrus
fruits, bananas, dried fruits, and legumes
such as peas and lima beans.
General muscle paralysis;
Metabolic
disturbances./Arrhythmia, and
ultimately cardiac arrest ("heart
attack").
Metabolic disturbances.
Zinc
Zinc is important for normal growth, strong
immunity, and wound healing.
You'll find zinc in red meat, poultry, oysters
and other seafood, nuts, dried beans, soy
foods, milk and other dairy products, whole
grains, and fortified breakfast cereals.
diminished taste, wounds that
takes longer to heal, and
recurring infections that do not
clear up easily./
Impairs the immune system
Sodium
Controls the volume of extracellular fluid in
the body; Maintains the acid-alkali (pH)
balance in the body: functioning of muscle
and nerve tissues.
Processed bakery products; Processed
foods generally (incl. tinned and cured
products); Table Salt
Low blood pressure; muscle
weakness/paralysis; Respiratory
problems./ Hypernatraemia; Dehydration, hypertension.
Iron