Medical Biology Nutrition 2016-2017

6 Basic Nutrients Proteins Essential for growth and repair of tissue Also needed to produce the bodies enzymes, antibodies and hormones Proteins are broken down into amino acids and then the amino acids are used to build your own proteins

6 Basic Nutrients Carbohydrates Sugars and Starches Energy in the form of glycogen 15-20 minutes worth of aerobic activity Fiber in carbs aids in digestion and helps lower cholesterol

6 Basic Nutrients Fats Stored energy Used when aerobic activity exceeds 15-20 minutes Some are chemical messengers Bad Fats vs Good Fats Animal fats (meat,butter,milk) – associated with cardiovascular disease, cancer, and diabetes Plant fats (corn oil, canola oil, olive oil) – unsaturated and healthier Fats are essential yet should be consumed in moderation

6 Basic Nutrients Vitamins Nutrients needed by the body that help regulate bodily functions Vitamin A- healthy eyesight and immune system Vitamin C-immune system B vitamins- burn energy & nervous system D vitamins- help calcium and phosphorus be absorbed

6 Basic Nutrients Minerals Elements that help form structures in the body and regulate body processes Calcium, Phosphorus, and Magnesium- strengthens bones Iron- essential in oxygen transport Sodium and Potassium- vital in controlling blood volume Zinc & Iodine- metabolism (helps control rate that energy is used)

6 Basic Nutrients Water 60-70% of bodies weight Temperature control through sweating Cytoplasm approx 97% water Transport of nutrients and wastes (key component of blood Important component of muscles

Dehydration 16 ounces 2 hrs before exercise 4-8 ounces 10 minutes before exercise 4-8 ounces every 20 minutes during exercise 32 ounces for every 1,000 calories expended 16 ounces for every pound of weight lost after exercise

The Food Pyramid

Caloric Intake How many calories should I be taking in every day 1.600- very sedentary women and inactive older adults 2.200- children, teenage girls, moderately active women, and sedentary men 2,800- active teenage girls, teenage boys, active men, and very active women 3,500- active teenage boys, active men, and extremely active women

Caloric Intake 55-65% from carbs 15-20% from protein 25-30% from fats Growing teenage athletes need 25+% 25-30% from fats Many peoples diets are 40-50% fat calories Junk foods, meat, dairy products contribute