1. Nutrition

2. Terminology
Nutrient: A substance that is needed by the body to maintain life and health
6 Major Nutrients: Carbohydrates, Fats, Protein, Vitamins, Minerals, and Water
Macronutrient: An essential nutrient required in a relative large amount (carbohydrates, fats, and protein)
Micronutrient: Nutrient required in relatively small concentrations (vitamins and minerals)

3. Terminology
Calorie:
Unit of energy. The amount of heat required to raise 1 gram of water by 1 degree Celsius.
A measurement of the energy content of food. The body needs calories as "fuel" to perform all of its functions, such as breathing, circulating the blood, and physical activity.
Gram: 1 gram is the size of a dime or raisin. The basic measure of weight in the metric system;
28.35 grams = 1 ounce
1000 grams ( a kilogram) = 2.2 US pounds

4. Terminology Pound: A basic measure of weight in the US system
16 ounces = 1 pound
1 pound = grams or kilogram
3,500 calories = 1 pound.
Kilogram: A metric unit of measurement for weight.
1 kg = 2.2 pounds
0.45 kg = 1 pound

5. Carbohydrates Body's main source of energy, or calories.
They are classified as either complex carbohydrates (starches) or simple carbohydrates (sugars).
We need carbs for our brains to think, our muscles to work, and to supply us with essential vitamins, minerals, and fiber.
Carbohydrates are also the most important nutrient for losing fat and building muscle. 

6. Carbohydrates Food sources of carbohydrates are: breads cereals rice
pastas
potatoes
peas
lentils
beans
starchy vegetables and non-starchy vegetables
fruits
milk products

7. Carbohydrates
Nutritional guidelines recommend consuming about 45-65% of total calories from carbohydrates, mostly complex.
Nutritional guidelines recommend no less than 120 grams of carbohydrate per day for optimal health and brain function.
Carbohydrates contain 4 calories per gram

8. Carbohydrates
The bottom line: There isn’t such a thing as too many carbs if you look at portion size and your total calorie intake. Carbohydrates do not make you fat however, excess calorie intake and too little exercise will.

9. Fat Fat is a generic term for a class of lipids.
Fats are produced by organic processes in animals and plants.
All fats are insoluble in water and have a density significantly below that of water (i.e. they float on water.)
Fats that are liquid at room temperature are often referred to as oil.
Fats come in different forms according to the fatty acids they contain:
Saturated, Monounsaturated, Polyunsaturated

10. Saturated Fat
Saturated (or hydrogenated, partially or totally): these are hard at room temperature and primarily from animal sources with the exception of palm oil, coconut oil and cocoa butter, which are also highly saturated.  

11. Monounsaturated
These are a particular class of unsaturated fats. Liquid at room temperature, they become cloudy if refrigerated. Olive oil is a monounsaturated fat.

12. Polyunsaturated Fat
Polyunsaturated (non-hydrogenated): these are liquid at room temperature or when refrigerated. They are primarily from vegetable sources, although fish and marine fats are polyunsaturated also.

13. Fat 20-35 percent of your daily calories
Less than 10% from saturated fat
Dietary cholesterol be limited to 300 mg/ day
Trans Fat as low as possible
Fat contains 9 calories per gram

14. Proteins
A molecule made up of amino acids that are needed for the body to function properly.
Proteins are the basis of body structures such as skin and hair and of substances such as enzymes and antibodies
Protein yields 4 calories per gram
10-35% of your daily intake is recommended
The RDA (recommended daily allowance) for both men and women is .8 g/ kg of body weight

15. Protein To calculate protein needs: Convert weight in pounds to kg
2.2 lbs = 1 kg (pounds / 2.2)
.45 kg = 1lb (pounds x .45)
Protein needs vary: sedentary individuals need .8g per kg of BW per day
Endurance athletes need .8 to 1.5 g per kg of BW per day
Resistance training athletes need 1.5 to 2.0 g per kg of BW per day
Calculate the protein needs of a sedentary individual weighing 170 lbs
170 / 2.2 = 77 kg
77 kg x .8 g = 62 g of protein per day

16. How To Get Total Calories
Grams of carbohydrate x 4 calories per gram = carbohydrate calories
Grams of protein x 4 calories per
gram = protein calories
Grams of fat x 9 calories per
gram = fat calories
Add carbohydrate, protein, and fat calories to get total calories

17. Calculations
1. How many calories are in 20 grams of protein? 2. How many calories are in 9 grams of fat? 3. Johnny consumed 3,200 kcal and 25% were from protein. How many calories of protein did he eat? 4. Your friend consumed the following: -260 grams of carbohydrates, 160 grams of protein, and 80 grams of fat What is your friend’s total caloric intake? What percent of calories came from carbohydrates, protein, and fat?

18. Calculations
4. Jenny consumed 600 calories from fat. If this was 30% of her calories for the day, how many total calories did she consume? 5. Eddie consumed 2000 calories and 50% were from carbohydrates, how many grams of carbohydrates did he eat? 6. Your friend is consuming 1800 calories/day at the following ratios: -50% carbohydrates, 25% protein, and 25% fat How many calories and grams of each nutrient is your friend consuming?

19. Vitamins and Minerals
Vitamins are organic dietary substances vital to life and necessary in very small amounts to prevent deficiency diseases and specific metabolic functions.
Vitamins cannot be manufactured by the body in sufficient amounts to sustain life; must be supplemented by the diet.
Fat soluble: A, D, E, and K
Water soluble: C and B complex
The unit of measure for vitamins is milligrams or micrograms.

20. Vitamins and Minerals Minerals are inorganic substances vital to life.
There are 54 known earth elements and 25 are essential to life.
Minerals occur in varying amounts in the body.
The unit of measurement is in milligrams or micrograms

21. Water Water is the most vital nutrient to human existence.
Every system in your body depends on water.
How much water do you need?
It depends on how active you are, your sweat rate, where you live, your health status, your age, your gender, and if your pregnant or breast feeding.

22. Portion Distortion-It’s How Much You Eat that Counts
Eyeball your portion sizes
When dining out, choose smaller portions of main meals and beverages, and don’t purchase “super-size” items
Don’t be tempted by better deals

23. Calorie Difference: 210 calories
BAGEL
20 Years Ago
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories

24. CHEESEBURGER 590 calories 333 calories Today 20 Years Ago
Calorie Difference: 257 calories

25. SPAGHETTI AND MEATBALLS Calorie Difference: 525 calories
20 Years Ago
Today
500 calories
1 cup spaghetti with sauce and 3 small meatballs
1,025 calories
2 cups of pasta with sauce and 3 large meatballs
Calorie Difference: 525 calories

26. Calorie Difference: 400 Calories
FRENCH FRIES
20 Years Ago
Today
210 Calories
2.4 ounces
610 Calories
6.9 ounces
Calorie Difference: 400 Calories

27. PEPPERONI PIZZA Today 500 calories 850 calories 20 Years Ago
Calorie Difference: 350 calories

28. Portion Sizes 1 cup = 1 baseball ½ cup = ½ baseball
1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips
3 oz of cooked meat, fish, or poultry = a deck of cards

29. Normal Portion Sizes 1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
8 oz. meat: size of a thin paperback book
3 oz. fish: size of a checkbook
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse
2 Tbs. peanut butter: size of a ping pong ball
1 cup pasta: size of a tennis ball
Average bagel: size of a hockey puck.

30. Alphabet Soup Made Appetizing
Daily Values (DV):
A dietary reference term that appears on food labels. It is made up of two sets of references, DRVs and RDIs
Daily Reference Values (DRVs):
A set of dietary references that applies to fat, saturated fat, cholesterol, carbohydrate, protein, fiber, sodium, and potassium.

31. Alphabet Soup Made Appetizing
Reference Daily Intakes (RDIs):
A set of dietary references based on the Recommended Dietary Allowances for essential vitamins and minerals and, in selected groups, protein. The name "RDI" replaces the term "U.S. RDA."
Recommended Dietary Allowances (RDAs): a set of estimated nutrient allowances established by the National Academy of Sciences. It is updated periodically to reflect current scientific knowledge.

32. Percent Daily Values These values are the same on every food label
The percent daily values listed are calculated based on both a 2,000- and a 2,500-calorie diet
Fat based on 30 percent of calories
Saturated fat based on 10 percent of calories
Carbohydrate based on 60 percent of calories
Fiber based on 11.5 g of fiber per 1,000 calories

33. Percent Daily Values
Sugars and protein do not have a Percent Daily Value on the Nutrition Facts Label
Sugar has no daily reference value because no recommendations have been made for the total amount of sugars to eat in a day
If the Percent Daily Value of protein is required, it is calculated as 10 percent of total calorie intake

35. Calculations
Total Fat: 2,000 calories x 30% calories from fat = 600 calories from fat
600 calories / 9 calories per gram of fat = 67 grams of fat (rounded)
Saturated Fat: 2,000 calories x 10% calories from saturated fat = 200 calories from saturated fat
200 calories / 9 calories per gram of saturated fat = 22 grams of saturated fat (rounded)

36. Calculations
Carbohydrate: 2,000 calories x 60% calories from carbohydrate = 1,200 calories from carbohydrate
1,200 calories / 4 calories per gram of carbohydrate = 300 grams of carbohydrate
Protein: 2,000 calories x 10% calories from protein = 200 calories from protein
200 calories / 4 calories per gram of protein = 50 grams of protein

37. Percent Daily Values
What it is not intended to do is tell people what amounts of nutrients they should eat every day.
They're not recommended intakes
They're really just reference points to help people get some kind of perspective on what their overall daily dietary needs should be

38. How to calculate %DV for a nutrient
Number of grams or mg. in the food divided by Percent Daily Value for a nutrient.
Move the decimal point of the number above two places to the right to get the percent
The sample label lists 12 grams of fat per serving
The percent daily value for fat, found in the footnote of the label, is 65 grams per day (based on a 2,000-calorie diet).
Divide 12 grams by 65 grams to equal 0.18 or 18%

39. Percent Daily Values
This means that when you eat a serving of this product, it is using up to 18% percent of the fat you are allowed for a day, based on a 2,000-calorie diet, or 18% percent of the 65 grams of fat.
In other words, you have 82% of your fat allowance left for the day.

40. Calculations
Calculate the following using the nutrition facts label above:
Carbohydrate, fat, and protein calories
Total calories
Calculate the percent daily values for the following:
Total Fat, Saturated Fat, Cholesterol, Sodium, total carbohydrate, and dietary fiber