Transcript Nutritional Needs Notes

Nutritional
Needs
Why Estimate Your Caloric Needs?
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To estimate how many calories you
should consume in order to maintain
your weight, you'll need to do a little
math.
By using a simple formula called the
Harris-Benedict principle, you can
assess your basal metabolic rate -also known as your BMR.
Basal Metabolic Rate (BMR)
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The amount of energy your body needs to
function
We use about 60% of our calories we
consume each day for basic bodily
functions (i.e., breathing)
Other factors that influence your BMR:
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Height
Weight
Age
Gender
What is a calorie??????
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Calories are a unit used for
measuring energy.
This energy, present in the food you
consume, is either burned from
physical processes like exercise, or is
converted into fat to be used later.
There are about 3,500 calories in one
pound of fat.
Fat, Protein, Carbs?
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1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
Example…
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For example, here are the calculations for a
slice of bread that has 9 grams of
carbohydrates, 2 grams of protein and 1
gram of fat:
9 grams carbohydrates x 4 calories/gram = 36
calories
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+ 2 grams protein x 4 calories/gram = 8 calories
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+ 1 gram fat x 9 calories/gram = 9 calories
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TOTAL= 53 Calories
How many calories should you
consume?
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http://www.revolutionhealth.com/cal
culators/daily-calorieneeds?msc=S10103
Input your information and record
caloric intake.
Nutrition Label
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Fiber, vitamins A and C, calcium and iron
are listed because people do not eat
enough of these everyday. You should try
to eat at least 100% of the daily value of
each of these everyday.
Fat, saturated fat, cholesterol, total
carbohydrate, fiber, sugars, protein,
vitamins A and C, calcium and iron are
required on the label. Other nutrients may
be listed if the company would like to list
them
What are nutrients?
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Nutrients are substances found in food that are
needed for good health.
Your body can't make nutrients, so they must be
supplied by food.
During digestion, food is broken down into
nutrients, which are absorbed into your
bloodstream and carried to every cell in your
body.
More than 40 nutrients in food are classified into
six groups: carbohydrates, fats, proteins,
vitamins, minerals and water.
Each nutrient has a specific function and they all
work together for your good health.
Carbohydrates
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These are the body's main source of
energy or calories.
Carbohydrates are classified in two
groups:
• Complex Carbohydrates (starches)
• Simple Carbohydrates (sugars)
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Fiber
• which is another carbohydrate, aids digestion and helps fight
some diseases but is not a nutrient because it is not digested
and absorbed by the body.
Protein
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This supplies energy and amino
acids.
Amino acids are building blocks that
build, repair, and maintain every cell
in your body.
Fats
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These also supply energy but they
have many other functions.
Fats transport nutrients and they are
a part of many body cells.
Fats provide storage and insulation
for your body.
Carbohydrates and proteins that are
not needed for energy are stored as
fat.
Vitamins
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These trigger many different body
processes.
These compounds are needed in very
small amounts in the diet to regulate
chemical reactions in the body.
Each vitamin has a specific job in your
body, so one vitamin can't replace
another.
Vitamins do not provide energy but they
help our bodies use the energy from
foods.
Minerals
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Minerals are like vitamins and are
used in the body to promote
chemical reactions and form body
structures.
Water
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Water is a part of every cell and
tissue in the body.
It carries nutrients to cells and
removes wastes products.
Water is also needed to help regulate
body temperature.
Water makes up 55-75% of your
body weight.
Did you know?
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Unhealthy eating habits are estimated to
contribute to 35% of cancer deaths
For two out of three people who do not drink
alcohol or smoke a lot, the single most important
choice influencing long-term health is what we
eat
An increase in fruits and vegetables can lower
cancer risks and many other diseases
A high fat intake is associated with cancers of the
colon, rectum, breast and prostate
Fruits and vegetables (except avocados, coconut
and olives) are naturally low in fat and calories