Nutrition Basics

1/13/2014 10:26:00 AM

Our Nutrition Mottos Healthy diet- diet from which we dont get a disease, condition, etc. Deficiency- too little of a nutrient Toxicity- too much of a nutrient Fat (how essential nutrients become evil)- bad in excess. People become toxic in fat. First Motto o 1. Moderation in Everything Variety between food groups Variety within a food group Nutrient toxicity? NO Nutrient deficiency? NO Weight gain? Calories (meeting your needs) More calories than you need = gain weight Less calories than you need = lose weight Ensures forgotten nutrients (fiber) o 2. Eat Real Food Simple few ingredients, if bought Unprocessed be able to make it in your kitchen Maple syrup/honey vs. sugar Whole and unchanged by man Nutrients (Goals 2-6) What is an essential nutrient? o Need it for growth, maintenance, repair, energy o Cant make it (have to get it through your diet) o You cant make enough of it. Glucose Nonessential Nutrients? o Nutrients you dont need Organic Foods o Chemically organic- carbon in it o Inorganic no carbon in it o Organic foods = grown with limited/no additional chemicals Herbicides Pesticides

Fertilizer Groups of Essential Nutrients (not food groups) o Carbohydrates macronutrient (contain calories) o Fats and oils (lipids) macronutrient o Proteins macronutrient o Vitamins micronutrient o Minerals micronutrient o Water macronutrient < NO because it doesnt contain calories. Considered a macronutrient by some because you need a lot of it. Macronutrients o Carbs o Lipids o Proteins (alcohol) nonessential Micronutrients o Minerals o Vitamins Phytonutrients nonessential Groups of Non-essential nutrients o Alcohol o Phytonutrients

1/15/14 Macronutrients & Energy Macronutrients o We need a lot of them in a day o Carbohydrates, fats, proteins, (alcohol because it has calories) o Contain calories o Only nutrients that can make us gain weight if in excess (toxicity) Cant gain weight from fat-soluble vitamins What are calories? o Units of energy o Calories are a measure of heat How much heat?

1 Calorie can raise the temperature of 1 kg of water 1 C o Calories = kcals (kilocalories) o Calories are a measure of energy Primary sources of energy? o Carbohydrates o Fat Secondary source of energy? o Protein Carbohydrate Energy: o Brain (nervous system) and RBCs Only use glucose (carbohydrate) for energy o Whole body (skeletal muscles mainly) Fat & carbohydrates are main sources of energy o Types of Carbohydrates in Diet? Complex Fiber Starch Simple Monosaccharides 1 molecule Disaccharides 2 molecules o Digestible and undigestible Carbohydrates Undigestible Fiber Monosaccharides Digestible Starch Disaccharides o Types of Carbohydrate that is absorbed (through intestine wall) Monosaccharides are the smallest carbohydrate and the only one that can be absorbed. Size matters o Food examples of carbohydrates Potatoes (root vegetables tubers) Bread products (flour)

Cereal Bread Pasta Vegetables Fruit Pop (sugar) Gatorade (sugar) o Primary purpose of carbohydrates in our diet Energy Lipids o Lipids vs. Fats Lipids- nutrients that are fat-soluble Nutrients: Cholesterol (lipid but not fat) o cannot gain weight from eating too much cholesterol (vitamins, minerals, fiber) Fats o Fatty acids (energy) o Triglycerides (energy) Fats & Oils Fats are solid at room temperature Oils are liquid at room temperature Nutrients o Fatty acids o Triglycerides o Whole body energy (skeletal muscle mainly) Physical activity: Low intensity (sitting) more fat burned High intensity more carbs Fasting and starvation: More fat More protein o Types of lipid in diet? Lipids Cholesterol

Saturated fat Animal products Butter, meat

Fats Animal products Oils Vegetable oil (vegetable) Canola oil Lard o Type of lipid that is absorbed (through intestinal wall): Fatty acid smallest form of fats Triglycerides (3 mol. cant absorb) >> fatty acids Cholesterol o What is Cholesterol? Digested? No Absorbed? Yes Energy? Protein = polypeptides (made of amino acids) o Primary purpose o o Supports tissue growth, repair, & maintenance Secondary purpose Energy (high intensity exercise and starvation) Types of protein in diet? Animal protein Plant protein Types of protein that is absorbed through intestine wall? Amino acids (smallest form) What foods provide protein in diet?

o o

Meat Dairy Beans Legunes (peas, lentils) o Do vegetables have protein? Yes Good sources of vegetable protein? Soy

Quinoa Macronutrients Recommendations (% of Total Calories): o Where (& how much) you should get your calories from 45-65% - Carbohydrates 10-35% - Protein 20-35% - Fats

1/13/2014 10:26:00 AM Essential Micronutrients No calories!!! Micronutrients need less of these nutrients o Vitamins Fat Soluble ADEK Soluble in fat Stored in human body Toxicity can occur Water soluble Vitamin C B-Vitamins Soluble in water Not stored in the human body Excess excreted in urine Toxicity generally only occurs as a result of vitamin supplementation

o Minerals Major Minerals Calcium Phosphorus Sodium Potassium Chloride Magnesium Sulfur Needed in amounts greater than 100 mg/day in our diets

Trace minerals Needed in amounts less than 100 mg/day in our diets o Toxicity too much of a nutrient o Deficiency too little of a nutrient o DRIs number which you need to be above of nutrients Caloric Density

Caloric density (CD) amount of calories per gram of (nutrient, food, meal) o [carbs 4 kcal per gram] [fat 9 kcal per gram] [protein 4 kcal per gram] [alcohol 7 kcal per gram] o High fat diet = high CD o Lots of fruits and vegetable diet = low CD Nutrient Density (ND): Amount of micronutrients per calorie o Skim milk vs. whole milk Skim 50 micronutrients/50 calories Whole = 50 micronutrients/100 calories o Nutrient dense foods = fruit and vegetable o Easiest way to increase ND of diet = add fruits and vegetables o Decrease ND of diet = fry food, add fat Empty Calories foods that have calories with little or no micronutrients o EXAMPLE: Soda, candy o Decrease empty calories = increase ND o Ways to minimize empty calorie intake Moderate fat in diet

Minimize added sugars in diet Who can you trust with nutrition guidance? o Nutritionists need education o Personal trainers selling products for commission o Doctors only get half a semester of nutrition o Registered Dietician YES o PhD in Nutrition YES o Websites look for references Calculating Calories Caloric Density o Fat = 9kcals/gram of fat o Carbohydrate = 4kcals/gram of CHO o Protein = 4kcals/gram of protein 1. How many kcals in 10g of Fat? o 10g fat x 9 kcals/g fat = 90 calories 2. How many grams of fat in 900 kcals of fat? o 900 kcals fat 9 kcals/g fat = 10 g fat

3. How many kcals in 400 g of protein? o 400g protein x 4 kcals/g protein = 1600 calories Calculating proportions of food energy o Total kcals: 2800 kcals/day o Fat: 840 kcals/day o Carbs: 1400 kcal/day o Protein: 560 kcal/day % of kcals coming from fat ( fat kcals): 840 2800 = 30% % of kcals coming from carbs: 1400

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