Nutrition Nutrition You Are What You Eat? You Are What You Eat? Calorie Informat Calorie Informat ion ion Basal Metabolism Basal Metabolism Serving Sizes Serving Sizes Nutrients Nutrients 1. 1. Carbohydrates Carbohydrates 2. 2. Proteins Proteins 3. 3. Fats Fats 4. 4. Vitamins Vitamins 5. 5. Minerals Minerals 6. 6. Water Water Food Pyramid Food Pyramid Nutrition Nutrition Labels Labels Converting Converting Grams to Grams to Calories Calories
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Nutrition You Are What You Eat? Calorie Information Calorie Information Calorie Information Calorie Information Basal Metabolism Basal Metabolism Basal.
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NutritionNutritionYou Are What You Eat?You Are What You Eat?
Calorie Information Calorie Information Basal MetabolismBasal Metabolism Serving SizesServing Sizes NutrientsNutrients
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
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
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
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.