1 / 16

Nutrition Basics

Nutrition Basics. PE 254. Nutritional Requirements: Components of A Healthy Diet. 45 Essential nutrients Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. Fuel Potential. Kilocalories (kcalorie).

halden
Download Presentation

Nutrition Basics

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Nutrition Basics PE 254

  2. Nutritional Requirements: Components of A Healthy Diet • 45 Essential nutrients • Proteins, Fats, Carbohydrates, Vitamins, Minerals and Water. • Fuel Potential. Kilocalories (kcalorie). • 1 Kcalorie = amount of heat it takes to raise the temperature of 1 liter of fluid 1 degree of centigrade. • 2000 kcalorie or calories per day meets a person needs. • 3 supply energy • Fat = 9 calories per gram • Protein = 4 calories per gram • Carbohydrates = 4 calories per gram

  3. Proteins • Forms muscle, bone, blood, enzymes, hormones and cell membrane. • Twenty common amino acids • Nine essential amino acids. • Eleven nonessential amino acids • Complete proteins provide all essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, and soy). • Most plant proteins are incomplete (e.g., peas, beans, and nuts). • Recommended amount • 0.8 gram per kilogram of body weight (0.36g per pound) • 10-35% of total calorie intake • Average is 15-16%

  4. Fats or Lipids • Most concentrated source of energy • stored energy and provides insulation and support for body organs • Two fats • Linoleic acid (unsaturated fatty acid) • Alpha-linoleic acid • 10% from saturated fats • Triglycerides - glycerol molecule with 3 fatty acids • Saturated Fat (solid at room temperature) • Mono-unsaturated • Poly-unsaturated • Hydrogenation (H+ + unsaturated fat) • Trans fatty acids

  5. Fats and Health • Cholesterol *required for synthesis of cell membranes, vitamin D, and hormones • High Density Lipo-Protein (HDLs) – good cholesterol; transport cholesterol out of arteries • Low Density Lipo-Protein (LDLs) – bad cholesterol; transport cholesterol to organs and tissues, causing fat deposits on arterial walls • Absorbs Fat-soluble vitamins (A,D,E & K) • Make up 25%-35% of total daily calories • 7% from saturated fat • 10% from polyunsaturated fat • 20% from monounsaturated fat • Omega-3 fatty acids – AMDR -5-10% • Omega-6 fatty acids – AMDR – 0.6-1.2% • Recommended Intake • Adults • Men 17 grams per day of linoleic and 1.6 grams of alpha-linoleic • Women 12 grams per day of linoleic and 1.1 grams of alpha-linoleic • Only 3-4 teaspoons (15-20 grams) of vegetable oil per day • AMDRs for total fat 20-35% AMDR=Acceptable Macronutrient Distribution Ranges

  6. Carbohydrates • Supply energy for the body cells • Two groups • Simple Carbs: One or two sugar units • Fruit, sugar, honey, malt (e.g., barley or wheat), and milk • Complex Carbs: Multiple sugar units • Starches and fiber • Grains – wheat, rye, rice, oats, barley, and millet (white grains) • Legumes – dry beans, peas, and lentils • Tubers – potatoes and yams • Digestion • Mouth and small intestines • Break down to glucose

  7. Refined Carbohydrates Versus Unrefined (Whole) Grains • All grains before processing • Inner layer, germ • Middle layer, endosperm • Outer layer, bran • During processing • Germ and bran are removed leaving just the starch of the endosperm

  8. Glycemic Index and Glycemic Response • Insulin and glucose levels • Quick rise in glucose and insulin levels = high glycemic index • Eating high glycemic index foods may increase appetite • May increase risk of diabetes and heart disease • Unrefined grains, fruits, vegetables and legumes – relatively low glycemic index

  9. Recommended Carbohydrate Intake • Average American – 200-300 grams • 130 grams needed to meet the body’s requirements for essential carbohydrates • Adults – 45-65% of total daily calories or 225-325 grams

  10. Fiber – A Closer Look • Food and Nutrition Board • Dietary fiber nondigestible carbohydrate that is present naturally • Functional fiber nondigestible carbohydrate that has been isolated or synthesized • Total fiber is the sum of both • Sources • All plant substances • Recommended intake • 38 grams for adult men • 25 grams for adult women • Needs to come from foods not supplements

  11. Vitamins • Organic (carbon-containing) substances required in small amounts to promote specific chemical reactions (catalyst) within a living cell. • Thirteen vitamins: • Four Fat Soluble: A, D, E, and K. • Nine Water Soluble: C and 8 B-complex vitamins. Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate, B-12, Biotin and Pantothenic acid. • Sources: • Human body does not manufacture most vitamins • Abundant in fruits, vegetables and grains

  12. Minerals • Inorganic compounds. • Helps to regulate body functions, aid in growth, maintenance of body tissues, and a catalyst for energy release. • 17 essential minerals. • Major minerals - 100 milligrams or more. • calcium, phosphorus (e.g., additives), magnesium (e.g., nuts), sodium, potassium and chloride (e.g., additives, such as sodium chloride).

  13. Water • Composed of about 50-60% water • Can live up to 50 days without food , but only a few days without water • Water and other beverages make-up 80-90% of your daily water intake • Men – 3.7 total liters of water, with 3.0 liters (13 cups) coming from beverages • Women – 2.7 total liters of water, with 2.2 (9 cups) coming from beverages

  14. Other Substances in Food Antioxidants – • Reduction in cancers • Vitamin C & E, selenium, carotenoids • Phytochemicals • Soy foods may help lower cholesterol levels • Cruciferous vegetables render some carcinogenic compounds harmless • Allyl sulfides (garlic and onions) boosts the cancer-fighting immune cells

  15. USDA’s MyPyramid

More Related