Nutrition 101

1. Nutrition 101

2. Macronutrients vs. Micronutrients • Macronutrients are direct sources of energy • Carbs, proteins, fats • Micronutrients act as co-agents in the bio-energetic process; do not provide energy but help the process • Vitamins, minerals

3. Carbohydrates • Yield approximately 4 calories per gram • Simple sugar- absorbed and broken down quickly; tend to spike blood sugar levels and, thus, causing an insulin spike (high frequency can lead to diabetes) • Ex. Fruits, table sugar, cakes, pastries, chocolate VS. • Complex carbohydrate- in the form of starches and take longer to absorb or breakdown  80% of total carbs should be complex • Ex. Cereals, rice, pastas, some fruits, legumes

4. Carbo-loading • Often a strategy used by competitors in high-energy sports/ activities • Store glycogen in the muscles ahead of time • Saturate muscles with extra glycogen • Only works after muscles have been depleted first

5. Fats • Yield approximately 9 calories per gram • LDL = low density lipoproteins (bad cholesterol)  easier to breakdown and become trapped in arteries  accumulated amounts cause heart disease • HDL = high density lipoproteins (good cholesterol)  harder to breakdown + helps prevent heart disease  travels through the blood stream and pushes out bad cholesterol deposits

6. Types of Fats • Saturated- contain higher level of LDLs and lower levels of HDLs from animal sources VS. • Polyunsaturated- the best type of fat one can consume; higher levels of HDLs and lower levels of LDLs from plant sources VS. • Trans- the worst type of fat one can consume; similar structure of the saturated fat with increasing levels of LDL cholesterol; banned from most food locations

7. Proteins • Yield approximately 4 calories per gram • Complete proteins- foods that contain all 20 amino acids Ex. animal products VS. • Incomplete proteins- vegetable proteins often contain one or more amino acids in limited amounts • Of the 20 amino acids, 8 are essential while others are naturally produced in your body

8. Vitamins and Minerals Vitamins • Assists the body in performing several important processes and most come from the foods we ingest (Except vitamin D Taken in by from the sun) • Regulate reactions that occur in metabolism and facilitate energy release Minerals • In natural form, they come from the Earth’s waters and topsoil and are absorbed by plants that we eat Anti-oxidants some vitamins and minerals are anti-oxidants which rid the body of free radicals (harmful), protecting cells and preventing ailments such as different types of cancer

9. Canadian Food Guide • Outlines the recommended daily portions of the 5 groups • Vegetables and Fruits (highest serving, with 60% devoted to vegetables) • Grain Products (second highest serving, encouraging both complex and simple carbs) • Milk and Alternatives (consistent between males and females, offering choices for vegans as well) • Meat and Alternatives (consistently recommends one more serving for males over females, offering vegetarian options as well) • Oils and Fats (what used to be the ‘others’ category, advising directions concerning oils, dressings and flavourings

10. CFG continued.. • Not only includes daily number of servings but also speaks to: • Portions • Advice for different ages with regards to vitamins, minerals and appetite • Benefits of being active • How to read food labels • Warnings about trans fats

11. Food Labels

12. Food Label • Serving size • Calorie (amount of energy)- can be broken down by multiplying carbs x 4, proteins x 4 and fats x 9 • Fats • Cholesterol (combining HDL and LDL) • Sodium (important for maintenance of water levels) • Carbohydrates (often broken down into fibre/sugars) • Protein • Various vitamins and other minerals besides sodium • % Daily value (how much you are consuming in comparison to the overall recommended intake for a 2,000 calorie diet)

13. Water • The most important thing one can consume as our bodies are made up of 70% • Should consume approx. 8 cups/day • 10 cups used by lungs/intestines/stomach/sweating • 2 -4 cups consumed through food • Bad habits concerning water include: • Not consuming water until thirsty • Consuming replacement liquids such as coffee, pop, fruit juices, and alcohol • Not educating themselves around water • Not replacing liquid during exercise/sweating

14. Water Cont’d • Ways to Practice Better Hydration • Carry around a water bottle at all times • Taking a drink from the water fountain every time you pass by one • Keep your daily intake in the fridge and make sure it’s consumed before the end of the day • Ensuring you have water available during exercise • Consume min. 2 cups post exercise • Consuming water before eating a meal vs. during (food from food + drink is not necessary) • Continue the habit of drinking for 39 days (afterward becomes automatic)

15. Signs of Improper Intake • Water/ Hydration • Feeling sluggish • Tire easily • Dry, cotton-ball mouth • Dark colored urine (clear urine indicates hydration • Fibre • Constipation • Elevated blood cholesterol levels • Potentially erratic blood sugar levels • Stool will float (too much fibre and it will sink)

16. Fibre • Another type of carbohydrate • Part of the plant product that cannot be digested • Two divisions: • Soluble Fibre- assists with lowering blood cholesterol and control of blood sugar levels (especially for those with diabetes) ex. peas, beans, oats, barely, some fruits and vegetable • Insoluble Fibre- helps prevent constipation and absorbs water in the intestines ex. bran, wheat germ, cauliflower, celery

17. Glycemic Index • Low Glycemic Index foods are those that contain more complex carbs vs. simple sugars; harder to break down, do not spike the blood sugar levels • Ex. Whole grain bread, brown rice, bran, broccoli, carrots, nuts and seeds, sweet potatoes, pasta • High Glycemic Index foods are those that contain high amounts of sugars; broken down easily and cause a quick spike in blood sugar levels • Ex. White bread, instant white rice, ice cream, watermelon, donuts, maple syrup, pumpkin, coco puffs