Transcript Nutrition You Are What You Eat?

Nutrition
You Are What You Eat?
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Calorie Information
Basal Metabolism
Serving Sizes
Nutrients
1.
2.
3.
4.
5.
6.
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
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Food Pyramid
Nutrition Labels
Converting Grams to
Calories
Calorie
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A unit to measure
the energy in food
and the energy
one’s body burns
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3500 calories
equals 1 pound…
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How much would
you have to cut out
of your diet to lose
1 pound in a week?
Calorie Examples
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Big Mac -
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Health Blizzard
560 Calories
280 From Fat
45 From Carbohydrates
26 from Protein
820 Calories
300 From Fat
119 From Carbohydrates
14 From Protein
HOW DOES EXERCISE BURN CALORIES?
Basal Metabolism
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The absolute minimum amount of energy
(calories) required to maintain life
processes in your body
BMR (Basal Metabolic Rate) =
Your weight/2.2= _______ Kg
_______ Kg x 24 = _______Calories
Your BMR
SERVING SIZE EXAMPLES
ALL OF THE FOODS LISTED BELOW EQUAL 1
SERVING
•1 Slice of bread
•1 medium apple
•1/2 cup cooked rice
•1/4 lb hamburger
•3-4 crackers
•1 cup milk
•1 pancake or waffle
•Cheese - 2 dice
•2 medium cookies
•1/2 cup vegetables
•1 small potato
•Otherwise use fist
method…
CARBOHYDRATES (CHO)
should be 50-55% of diet
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CHO can come from one of two sources
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Plants as starch
 Animals as glycogen
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CHO from plant life is the first and most
basic link in the food chain
CHO are the most efficient and important
source of energy in the human body
CHO Continued
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Simple Carbohydrates
 Known
as simple because the body is able to
change into energy quickly
Examples
 Fruits,
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Milk, and Sugar
 Monosaccharides
 Glucose, galactose, fructose
 Disaccharides
 Sucrose = glucose + fuctose
 Maltose = glucose + glucose
 Lactose = glucose + galactose
CHO (Continued)
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Complex Carbohydrates
 Known
as complex because they take longer
to digest
Examples
Bread,
Pasta, Potatoes, and
Vegetables
Glycogen
Starch
Proteins
should be 15-20% of your diet
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Another word for Protein is Amino Acid
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Complete Protein Foods
 Contain All Amino Acids
 Meat,
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Needed
eggs, fish, poultry, milk, cheese
Incomplete Protein Foods
 Contain
 Fruits
some but not all necessary Amino Acids
and Vegetables
Fats
Should be 30% or your diet
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Also termed LIPIDS
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Saturated Fats
 Comes
from Animal Products
 Increase risk of Chronic Disease
(atherosclerosis)
 Solid at room temperature
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Unsaturated Fats
 Comes
from Plant Products
 Liquid at room Temperature
Vitamins
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Fat Soluble Vitamins
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A, D, E, K
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Body can store these vitamins in fat
D can be made in sunlight
Water Soluble Vitamins
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Excreted in Urine
B Complex (B1-B12)
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Sources include Protein Foods
Green Vegetables
C
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Sources include - citrus fruits, green peppers, leafy
vegetables
Vitamin Deficiency
 Never
a problem if you eat a balanced
diet
 Vitamins do not cure diseases, they just
help in problems from lack of vitamins
 Example - Common Cold (Vitamin C)
Minerals
Need only a small amount in diet.
Examples
Calcium
Sources
Dairy Products
Phosphorus
Milk, Grains, Nuts, Fish
Fluoride
Fluoridated Water, Bony
Fish
Water
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Body is made up of about 60% water
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Intracellular (65% inside cells)
Extracellular (35% outside cells)
Water is essential for all body functions
Drink Several Glasses of
Water each day
QuickTime™ and a
TIFF (LZW) decompressor
are needed to see this picture.
FOOD PYRAMID EXPLAINED
QuickTime™ and a
TIFF (LZW) decompressor
are needed to see this picture.
CREATE A PERFECT DAY USING THE ABOVE GUIDELINES…
MORE…
QuickTime™ and a
TIFF (LZW) decompressor
are needed to see this picture.
Nutrition Label
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Things to look for:
1. Serving Size
2. Servings per Container
3. Calories
4. Fat Grams
5. Carbohydrate Grams
6. Protein Grams
7. All Daily Value Info
8.
%Daily
Recommendations
Converting Grams to Calories
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Carbohydrates - 31 g x 4 = 124 cal/CHO
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Protein - 5 g x 4 = 20 cal/Protein
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Fat - 12 g x 9 = 108 cal/Fat
Add three calorie numbers to reach total calories/serving.
124 + 20 + 108 = 252 calories