NutritionNutritionYou Are What You Eat?You Are What You Eat?

Calorie Information Calorie Information Basal MetabolismBasal Metabolism Serving SizesServing Sizes NutrientsNutrients

1.1. CarbohydratesCarbohydrates2.2. ProteinsProteins3.3. FatsFats4.4. VitaminsVitamins5.5. MineralsMinerals6.6. WaterWater

Food PyramidFood Pyramid Nutrition LabelsNutrition Labels Converting Grams to Converting Grams to

CaloriesCalories

CalorieCalorie

A unit to measure A unit to measure the energy in food the energy in food and the energy and the energy one’s body burnsone’s body burns

3500 calories 3500 calories equals 1 pound…equals 1 pound…

How much would How much would you have to cut out you have to cut out of your diet to lose of your diet to lose 1 pound in a week?1 pound in a week?

Calorie ExamplesCalorie Examples

Big Mac - Big Mac - 560 Calories560 Calories280 From Fat280 From Fat45 From 45 From

CarbohydratesCarbohydrates26 from Protein26 from Protein

Health BlizzardHealth Blizzard 820 Calories820 Calories300 From Fat300 From Fat119 From 119 From

CarbohydratesCarbohydrates14 From Protein14 From Protein

HOW DOES EXERCISE BURN CALORIES?

Basal MetabolismBasal Metabolism

The absolute minimum amount of energy The absolute minimum amount of energy (calories) required to maintain life (calories) required to maintain life processes in your bodyprocesses in your body

BMR (Basal Metabolic Rate) =BMR (Basal Metabolic Rate) =

Your weight/2.2= _______ KgYour weight/2.2= _______ Kg

_______ Kg x 24 = _______Calories_______ Kg x 24 = _______Calories

Your BMR

SERVING SIZE EXAMPLESSERVING SIZE EXAMPLESALL OF THE FOODS LISTED BELOW EQUAL 1 ALL OF THE FOODS LISTED BELOW EQUAL 1

SERVINGSERVING•1 medium apple

•1/4 lb hamburger

•1 cup milk

•Cheese - 2 dice

•Otherwise use fist method…

•1 Slice of bread

•1/2 cup cooked rice

•3-4 crackers

•1 pancake or waffle

•2 medium cookies

•1/2 cup vegetables

•1 small potato

CARBOHYDRATES (CHO)CARBOHYDRATES (CHO)should be 50-55% of dietshould be 50-55% of diet

CHO can come from one of two sourcesCHO can come from one of two sources Plants as starchPlants as starch Animals as glycogenAnimals as glycogen

• CHO from plant life is the first and most CHO from plant life is the first and most basic link in the food chainbasic link in the food chain

CHO are the most efficient and important CHO are the most efficient and important source of energy in the human bodysource of energy in the human body

CHO ContinuedCHO ContinuedSimple CarbohydratesSimple Carbohydrates

Known as simple because the body is able to Known as simple because the body is able to change into energy quicklychange into energy quicklyExamples - Examples -

Fruits, Milk, and SugarFruits, Milk, and SugarMonosaccharidesMonosaccharides

Glucose, galactose, fructoseGlucose, galactose, fructoseDisaccharidesDisaccharides

Sucrose = glucose + fuctoseSucrose = glucose + fuctoseMaltose = glucose + glucoseMaltose = glucose + glucoseLactose = glucose + galactoseLactose = glucose + galactose

CHO (Continued)CHO (Continued)Complex CarbohydratesComplex Carbohydrates

Known as complex because they take longer Known as complex because they take longer to digestto digestExamplesExamples

Bread, Pasta, Potatoes, and Bread, Pasta, Potatoes, and VegetablesVegetables

GlycogenGlycogenStarchStarch

ProteinsProteinsshould be 15-20% of your dietshould be 15-20% of your diet

Another word for Protein is Amino AcidAnother word for Protein is Amino Acid

Complete Protein FoodsComplete Protein FoodsContain All Amino Acids NeededContain All Amino Acids Needed

Meat, eggs, fish, poultry, milk, cheeseMeat, eggs, fish, poultry, milk, cheese

Incomplete Protein FoodsIncomplete Protein FoodsContain some but not all necessary Amino AcidsContain some but not all necessary Amino Acids

Fruits and VegetablesFruits and Vegetables

FatsFatsShould be 30% or your dietShould be 30% or your diet

Also termed LIPIDSAlso termed LIPIDS

Saturated FatsSaturated FatsComes from Animal ProductsComes from Animal ProductsIncrease risk of Chronic Disease Increase risk of Chronic Disease

(atherosclerosis)(atherosclerosis)Solid at room temperatureSolid at room temperature

Unsaturated FatsUnsaturated FatsComes from Plant ProductsComes from Plant ProductsLiquid at room TemperatureLiquid at room Temperature

VitaminsVitamins

Fat Soluble VitaminsFat Soluble Vitamins A, D, E, KA, D, E, K

Body can store these vitamins in fatBody can store these vitamins in fat D can be made in sunlightD can be made in sunlight

Water Soluble VitaminsWater Soluble Vitamins Excreted in UrineExcreted in Urine B Complex (B1-B12)B Complex (B1-B12)

Sources include Protein FoodsSources include Protein Foods Green VegetablesGreen Vegetables

CC Sources include - citrus fruits, green peppers, leafy Sources include - citrus fruits, green peppers, leafy

vegetablesvegetables

Vitamin DeficiencyVitamin Deficiency

Never a problem if you eat a balanced Never a problem if you eat a balanced dietdiet

Vitamins do not cure diseases, they just Vitamins do not cure diseases, they just help in problems from lack of vitaminshelp in problems from lack of vitaminsExample - Common Cold (Vitamin C)Example - Common Cold (Vitamin C)

MineralsMineralsNeed only a small amount in diet.Need only a small amount in diet.

ExamplesExamples SourcesSources

CalciumCalcium Dairy ProductsDairy Products

PhosphorusPhosphorus Milk, Grains, Nuts, FishMilk, Grains, Nuts, Fish

FluorideFluoride Fluoridated Water, Fluoridated Water, BonyBony FishFish

WaterWater

Body is made up of about 60% waterBody is made up of about 60% water Intracellular (65% inside cells)Intracellular (65% inside cells) Extracellular (35% outside cells)Extracellular (35% outside cells)

Water is essential for all body functionsWater is essential for all body functions

Drink Several Glasses of Drink Several Glasses of Water each dayWater each day

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FOOD PYRAMID EXPLAINEDFOOD PYRAMID EXPLAINED

CREATE A PERFECT DAY USING THE ABOVE GUIDELINES…

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MORE…MORE…

Nutrition LabelNutrition Label Things to look for:Things to look for:

1.1. Serving SizeServing Size

2.2. Servings per ContainerServings per Container

3.3. CaloriesCalories

4.4. Fat GramsFat Grams

5.5. Carbohydrate GramsCarbohydrate Grams

6.6. Protein GramsProtein Grams

7.7. All Daily Value InfoAll Daily Value Info

8.8. %Daily %Daily RecommendationsRecommendations

Converting Grams to CaloriesConverting Grams to Calories

Carbohydrates - 31 g x Carbohydrates - 31 g x 4 4 = 124 cal/CHO = 124 cal/CHO

Protein - 5 g x Protein - 5 g x 4 4 = 20 cal/Protein = 20 cal/Protein

Fat - 12 g x Fat - 12 g x 9 9 = 108 cal/Fat = 108 cal/Fat

Add three calorie numbers to reach total calories/serving.Add three calorie numbers to reach total calories/serving.

124 + 20 + 108 = 252 calories124 + 20 + 108 = 252 calories