Transcript Nutrition Review PP

NUTRITION 101 : REVIEW
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BASIC IDEAS TO INCORPORATE INTO
YOUR LIFE LONG PURSUIT OF
HEALTHY NUTRITION
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FIND THE QUIZ CONCEPTS WITHIN
Whole foods
Primary States
Processed foods
5 Food Groups
Nutrient Dense Foods =
High Nutrient Value
compared to its calorie
content
(Whole Foods / Fruits &
Veggies)
Energy Lingo:
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Calories: are the amount of energy
released when nutrients are broken down –
100 Calories = 100 Calories = 100 Calories
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Metabolism: Chemical Process by which
your body breaks down food to release
energy.
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Basal Metabolic Rate: Rate of energy use
by the body at rest.
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HOMEOSTASIS: process of maintaining a
steady state inside your body
Body’s Energy Sources
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Protein (10-35%)
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Carbohydrates (45-65%)
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(4 Calories / gram)
(4 Calories / gram)
Fat (20-35%)
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(9 Calories / gram)
Sources break down to:
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Protein
Amino Acid Chains
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Carbs
Glucose
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Fat
Monoglycerides
Triglycerides (Free Floating Fat in blood)
Cholesterol - LDL (BAD) & HDL (GOOD)
Fatty Acids
CARBS – AS ENERGY
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Carbohydrate turns into glucose
Glucose is stored as Glycogen in the muscle
and liver
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When working out- this is the most efficient energy
source the body gets, although its used up quickly,
then fat will “go to the rescue”
SUGAR- NOT EFFICIENT
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1. Sugar is stored in the muscles.
2. It is burned first and most easily.
3. There is very little of it so it runs out fast
FAT – the LONG LASTING
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Trans Fats – Manufacturers add Hydrogen
to Good Oils to make them last longer.
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Fat is burned most frequently during longer
lower intense activities
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Cholesterol is a waxy, fatlike substance
that is produced by our body (liver) &
outside of our bodies it is found only in
animal products.
Carbs
Simple vs. Complex
Fiber
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Soluable: Dissolves or swells in water
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Insoluable: Doesn’t dissolve in water
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We need both types, 21-25 grams per day
The typical American diet is getting….
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11grams daily!!!
TOO MUCH SUGAR
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The recommended daily amount of high
fructose corn syrup is 10-12 teaspoons...
In 2000, Americans ate about 31 per day!
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1 Tsp = 5 grams
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Look at the grams of sugar. Divide by 5, this
will tell you how many tsp. of sugar you are
consuming.
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American Heart Association
recommendations for sugar
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9 Tsp or less or 45 grams (MEN)
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6 Tsp or less or 30 grams (WOMEN)
Labels 101:
Based on 2000 calories / Day
Daily Values are what is
recommended for each
Nutrient (grams / %)
Ingredients are listed by
Weight/Volume from
Greatest to Smalles
FAT
GOOD FAT
BAD FAT
Avocados
Butter
Brazil Nuts
Cheese
Canola Oil
Cream Sauces
Cashews
Donuts
Flax Seed Oil
Fried Foods
Leafy Vegetables
Ice Cream
Lean Meats
Margarine
Low fat cheeses
FAT
Good Fat
Bad Fat
Olive oil
Potato Chips (fried)
Peanut oil
Processed foods
Pistachio Nuts
Steak
Salmon
Whole Milk
Sardines
Trout, Tuna,
Walnuts
VITAL NUTRIENTS
VITAMINS
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Are made by living things
Are required only in small
amounts
Assist in many chemical
reactions in the body
Assists in helping the
body use other nutrients
Fat Soluble Vitamins can
be stored in the body
Water Soluble Vitamins
must be consumed daily
MINERALS
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Nutrients that occur
naturally in rocks and soil
and are required only in
small amounts
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Nutrient Supplements are
not needed most times if
you are eating a wellbalanced Diet
NUTRIENT DEFICIENCY
IRON
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ANEMIA
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Common Problem if
Underweight
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VITAMIN C
SCURVY
WATER:
 Men: up to 13 cups daily
 Women: up to 9 cups daily
 Primary Component of Blood
& Tissue
 Dehydration: Loss of
considerable amounts of
water
Show Obesity Trends
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Obesity refers to specifically to adults with
a BMI of 30 or higher.
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People at this BMI are at risk for high blood
pressure, high cholesterol and high blood
sugar (which leads to diabetes)
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BMI Body Mass Index – (Height to Weight
Ratio)
Food Issues / Problems
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Food intolerance: Inability to digest a
particular food or food additive
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Food allergy: a response by your immune
system to the proteins in certain foods.