Nutrition 101

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Nutrition 101

• Andrew Lysy
• Look here for help with nutrition!

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Macronutrients

• Carbohydrates 4 calories/g
• Proteins 4 calories/g
• Lipids 9 calories/g

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What are Micronutrients?

• Provide calories or energy
• Needed for
• Growth
• Metabolism
• Other body functions
• Needed in large amounts

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Macronutrients

• Average person needs to consume 2,000
  calories/day
• Athletes and people who exercise consume more
• Sedentary consume less
• 3,500 calories 1 pound
• Fat and muscle weigh the same
• 1 lb of fat takes up more space

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Daily Values

• Based on 2,000 calorie diet
• Total fat 65g
• Saturated fat 20g
• Cholesterol 300 mg
• Carbohydrates 300g
• Dietary fiber 25g
• Sodium 2,400 mg
• Protein 50g

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Carbohydrates

• 45-70 of calories (2,000 calorie/day)
• Main source of fuel
• Glucose -gt energy
• CNS, kidneys, brain, muscles, RBC need carbs to
  function
• Stored and used later for energy
• Fiber

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Carbohydrates

• Found in starchy foods
• Fruits
• Milk
• Yogurt
• Bread
• Potatoes

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Carbohydrate Misconceptions

• Causes obesity
• Protein intake gt carb intake
• Less carb intake will burn more fat
• Eating carbs makes you hungry

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Protein

• 10-35 of calories (2,000 calorie/day)
• 0.8-1.8 g/lb
• Growth
• Tissue repair
• Immune function
• Hormones and enzymes
• Last source of energy
• Lean muscle mass

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Protein

• Found in
• Meats
• Poultry
• Fish
• Cheese
• Milk
• Nuts

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What is a Protein

• Complete proteins
• Contain all amino acids
• Correct ratio for nitrogen balance
• Incomplete proteins
• Lacks one or more essential amino acids
• Complementary protein
• Two or more incomplete proteins together

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Complementary Proteins

• Popular for vegetarians and vegans
• Grains and legumes
• Rice and beans
• Rice and peas
• Wheat and peanuts

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Lipids

• 20-30 of calories (2,000 calorie/day)
• Normal growth and development
• Second source of energy
• Fat-soluble vitamins
• A, D, E, K
• Provides cushion for organs
• Maintains cell membranes
• Taste, consistency, stability to foods

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Lipids Are They Bad?

• Saturated Fatty Acids
• Unhealthy
• Solid at room temperature
• Unsaturated Fatty Acids
• More beneficial
• Monounsaturated Fatty Acid
• Oils- olive, canola, peanuts, avocados
• Polyunsaturated Fatty Acid
• Sunflower oil, corn oil
• Trans unsaturated Fatty Acid
• Increases shelf life

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Omega-3 Fatty Acids

• ALA, CLA, DHA
• Essential fatty acids
• Lower total serum cholesterol
• Interferes with blood clotting
• Increased smooth muscle relaxation
• Decreases excessive inflammation
• Too much can cause damage
• No more than 3g/day

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Micronutrients

• Vitamins
• Minerals
• Water

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Vitamins

• Essential for health
• Fat-soluble
• Vitamins A, D, E, K
• Water-soluble
• Vitamin C
• Vitamin B-complex
• Regulate energy metabolism
• Control process of tissue synthesis
• Protect cells plasma membrane

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Minerals

• Essential to life
• Provide structure in formation of bones and teeth
• Maintain normal heart rhythm
• Muscle contractility
• Acid-base balance
• Regulate metabolism

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Food Label 101
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Good Eating

• Variety
• Balance
• Moderation
• Adequacy
• Calorie Control
• Everything in moderation, including moderation

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Good Eating

• Balance calories
• Avoid oversized portions
• Restaurants
• Increase fruits and vegetables
• Make half of your grains whole
• Water gt

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Content Definitions

• Free -No or minimal amount
• Fat, saturated fat, cholesterol, sugar, calories
• Low - fat, saturated fat, cholesterol, calorie
• Lean - Fat content in meat, poultry, seafood
• High - 20 or more of DV
• Good source - 10-19 of DV

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Content Definitions

• Reduced - at least 25 less than regular
• Less - 25 less
• Light - 1/3 fewer calories and/or 1/2 of fat
• More - 10 or more of DV

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