Transcript Nutrition - West Ada

Nutrition
Nutrition
• is the science that interprets the interaction of nutrients and other
substances in food in relation to maintenance, growth, reproduction, health
and disease of an organism.
Water
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Substance of Life
We are mostly made of water
It is difficult for the body to get water from any
other source than water itself
Lack of water can trigger daytime fatigue
Water is essential for proper digestion, nutrient
absorption and chemical reactions
Helps with proper circulation, oxygen in the
bloodstream are greater when well hydrated
Removes toxins from the body. It suppresses
appetite and helps metabolize fat.
Regulates our cooling system (better than sports
drinks – which are high in sugar)
Nutrients
• are components in foods that an organism uses to survive and grow.
• Macronutrients provide the bulk energy an organism's metabolic system
needs to function
• Micronutrients provide the necessary cofactors for metabolism to be
carried out. Both types of nutrients can be acquired from the environment.
Carbs
Starches and sugars
a) Supply 50% of all energy
b) Is both aerobic & anaerobic
c) Most common form is Glucose (primary
storage in called Glycogen)
Sugars that are not burned off are stored as a fat
called a
1) Fructose - CHO from Fruits
Triglyceride
2) Lactose - CHO from milk
A gram of carbohydrates has 4 calories
3) Maltose - CHO from grains
4) Sucrose - refined sugar
Protein
I) Meats and some vegetables
a) Made up of small units called
Amino Acids (C5 H5 N505)
b) A certain group of 10 amino acids called essential amino acids must be present, at the same time,
in order to build and replace tissue
c) Foods that contain all the essential amino acids are called Complete Proteins (meats & eggs)
d) Foods that don’t contain all the essential A.A’s. are called incomplete proteins (nuts, beans &
some grains)
e) A gram of protein has 4 calories and intake should be 1 gram per pound of bodyweight per day.
Fats
Commonly called Lipids
a) Give flavor & moisture to food
b) Reserve energy source
c) They contain less oxygen than CHO’s and only burn aerobically
d) C6 H12 O3
Respiration must supply the missing unit of oxygen
Types of Fats
1) Saturated - complete animal, solid at room temp (and in your arteries and
veins)
2) Monosaturated - single fat, liquid at room temp – olive & canola oils
3) Polyunsaturated – incomplete, liquid at room temp – omega 3 & 6 or
sunflower & flaxseed oils
4) Hydrogenated – unnatural fats
The best types of fats to consume are the polyunsaturated as they are easier
to convert to energy. Fats have 9 calories per gram
Cholesterol
Cholesterol is the fat that is carried in the blood stream
HDL - High density lipoprotein
“Good” Cholesterol
LDL - Low density lipoprotein
“Bad” Cholesterol
Vitamins
• is an organic compound and a vital nutrient that
an organism requires in limited amounts
Minerals
• a solid inorganic substance of natural occurrence
Calorie Intake vs. Calorie Expenditure
Calories In – Everything you eat and drink contains calories, except water.
Calories Out – Everything we do burns calories. Calories are what our bodies
use for energy.
• From vigorous cardio, intense weight training, to simple daily tasks like
standing and talking. Our bodies also use a significant amount of calories on
maintaining homeostasis.
• How is this affected by BMR?
Calorie Intake vs. Calorie Expenditure
1 pound of fat = 3500 calories
Walking/Running 1 mile will burn roughly 100 calories
The Cause
The Effect
The Result
More calories in than calories out
Caloric surplus
Muscle gain, fat gain, or both
More calories out than calories in
Caloric deficit
Fat loss, muscle loss, or both
Calories in = calories out
Maintenance
Everything remains the same
Guiding Questions
• Why eat?
• Do you need to eat?
• http://www.youtube.com/watch?v=0diS49kvWWE&edufilter=u00dqvAfj8A
Q5AUwfrPehw&safe=active
Recommended Daily Amounts
• the amount of a nutriment (as a vitamin or mineral) that is recommended
for daily consumption by the Food and Nutrition Board of the National
Academy of Sciences—abbreviation RDA
HOMEWORK Due next Tuesday 9/20
Two day food nutrition log.
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Starts 9/17 @ 12:00 am
Ends 9/18 @ 11:59 pm
Example
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All caloric intake must be recorded in addition to any
liquid.
-Typed
-Total caloric intake for each day
-BMR compared to intake each day
-Each item must be specific and detailed
-Use http://www.calorieking.com for
calorie counting
Peanut butter and Jelly sandwich
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Two slices of Dave’s Killer Blue’s
bread
2 tbsp. of Skippy peanut butter
1 tbsp. of Smuckers strawberry jam
1 cup of carrots
1 medium sized apple
8 oz. of water