Nutrition

Food Why do you eat what you eat? Environment Health Senses Culture / Religion Genetics

Terminology Nutrients: “Any substance in food that the body can use to obtain energy, synthesize tissues, or regulate functions.” (Insel & Roth, 2010, Pg 11) Essential Nutrients: Must be obtained by eating food

Energy What is one of the main reasons you eat food? Energy! Only three classes of nutrients supply energy Energy in food is measure in calories

Introducing the Nutrients Energy in foods Measured in kilocalories (kcal) Discovering Nutrition, 2010 5

Nutrients Six classes of nutrients: Carbohydrates - energy Lipids (fats) - energy Proteins - energy Vitamins Minerals Water

Carbohydrates Each gram provides 4 calories of energy Includes starches and sugars Almost half your daily intake (45-65 %) Three types: Simple, Complex and Fiber Simple: sugars, natural sugars, honey, fruit Complex: grains, bread, pasta, beans, root veggies Fiber: tough complex that they body cannot digest Moves waste through digestive system Experts recommend 20 – 35 grams a day

Proteins Maintains cells and tissues Made up of amino acids Your body uses about 20 amino acids found in food You produce or synthesize all but 9 (essential) We call them essential because your body MUST get them from food

Proteins Foods that contain the essential amino acids: Meat, eggs, dairy products, soy Also called complete proteins Proteins from plant sources usually are missing one or more, but you can combine to make it complete Grains, nuts, seeds, legumes Basic building blocks of our body Not as quick in supplying energy, but still provides 4 calories per gram About 10 – 15 % of daily intake (50 grams boys, and 45 grams girls)

Fats Your body needs a limited amount of fat. The fat in foods is a combo of unsaturated and saturated fats. Unsaturated: vegetable oils, nuts, seeds, can lower risk of heart disease (Omega-3 fatty acids) Saturated: mostly found in animal based food and dairy products, can increase risk of heart disease Trans Fats: fats formed by a process called hydrogenation. This causes vegetable oil to harden, and the fats become more saturated. Stick margarine, packaged baked goods

Fats Good for you in a limited amount They provide 9 calories of energy per gram Essential fatty acids help maintain skin and hair Also help absorb vitamins A, D, E and K Fats not used are stored as body fat Teens fat intake should be less than 25 – 35%

Other Nutrients Vitamins: help regulate many body processes Water Soluble: Vitamin C, Folic Acid, and B Body doesn’t store these, excess is removed Fat Soluble: Vitamins A, D, E and K are stored in fat to use later Minerals: elements found in food used by the body. Calcium, iron, magnesium, phosphorus Water: All of the body cells contain water. Moves food through body, helps digest, transport nutrients, removes wastes, cooling, cushions eyes, brain and spinal cord. (girls 9 cups, boys about 13 cups)

Eating Out Watch portion size Pay attention to how foods are prepared Share meals Pay attention to how foods are prepared Look for grilled or baked Add fresh fruits and vegetables Go easy on toppings Ask for topping on the side Don’t drink your calories

Food Labels Activity: Fill out the “Analyze Nutrition Labels” worksheet using one of the sample nutrition labels provided. Attach the label. HOMEWORK: Do the same activity with a nutrition label from a product of your choosing.

Recommended Calorie Intake In General: However, everyone is different Gender, age, body size & activity level all play a role. Calorie Range Females Sedentary Active Ages 14 – 18 1,800 2,400 Ages 19 – 30 2,000 Males 2,200 3,200 3,000

How much energy do you need? Resting Metabolic Rate Basal Metabolic Rate Your body weight in pounds x 10 = BMR You’ll need to factor your activity level BMR x 0.30 for moderate activity BMR x 0.40 – 0.60 for very physically active Add BMR + activity for daily calorie needs 130 lbs * 10 = 1300 1300 * .30 = 390 1300 + 390 = 1690

Weight Gain or Loss Bottom line . . . 3500 calories = 1 lb. To Lose: reduce 500 calories/day to = 1lb lost per week (decrease intake/ increase output (energy) To Gain: Add 500 calories/day to = 1lb gained per week

Balance If you are... Your caloric balance status is... Maintaining your weight "in balance." You are eating roughly the same number of calories that your body is using. Your weight will remain stable. Gaining weight "in caloric excess." You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight. Losing weight "in caloric deficit." You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

Food Log You will keep daily food logs You will enter all of the food/drink you consume each day Go to http://www.myfitnesspal.com/food/search to find nutritional information If you cannot find the exact food item, try to find something comparable

Sample Food Log