Nutrition

Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism.

Water Substance of Life We are mostly made of water It is difficult for the body to get water from any other source than water itself Lack of water can trigger daytime fatigue Water is essential for proper digestion, nutrient absorption and chemical reactions Helps with proper circulation, oxygen in the bloodstream are greater when well hydrated Removes toxins from the body. It suppresses appetite and helps metabolize fat. Regulates our cooling system (better than sports drinks – which are high in sugar)

Nutrients are components in foods that an organism uses to survive and grow. Macronutrients provide the bulk energy an organism's metabolic system needs to function Micronutrients provide the necessary cofactors for metabolism to be carried out. Both types of nutrients can be acquired from the environment.

Carbs Starches and sugars a) Supply 50% of all energy b) Is both aerobic & anaerobic c) Most common form is Glucose (primary storage in called Glycogen) 1) Fructose - CHO from Fruits 2) Lactose - CHO from milk 3) Maltose - CHO from grains 4) Sucrose - refined sugar Sugars that are not burned off are stored as a fat called a Triglyceride A gram of carbohydrates has 4 calories

Protein I) Meats and some vegetables a) Made up of small units called Amino Acids (C5 H5 N505) b) A certain group of 10 amino acids called essential amino acids must be present, at the same time, in order to build and replace tissue c) Foods that contain all the essential amino acids are called Complete Proteins (meats & eggs) d) Foods that don’t contain all the essential A.A’s. are called incomplete proteins (nuts, beans & some grains) e) A gram of protein has 4 calories and intake should be 1 gram per pound of bodyweight per day.

Fats Commonly called Lipids a) Give flavor & moisture to food b) Reserve energy source c) They contain less oxygen than CHO’s and only burn aerobically d) C6 H12 O3 Respiration must supply the missing unit of oxygen

Types of Fats 1) Saturated - complete animal, solid at room temp (and in your arteries and veins) 2) Monosaturated - single fat, liquid at room temp – olive & canola oils 3) Polyunsaturated – incomplete, liquid at room temp – omega 3 & 6 or sunflower & flaxseed oils 4) Hydrogenated – unnatural fats The best types of fats to consume are the polyunsaturated as they are easier to convert to energy. Fats have 9 calories per gram

Cholesterol Cholesterol is the fat that is carried in the blood stream HDL - High density lipoprotein “Good” Cholesterol LDL - Low density lipoprotein “Bad” Cholesterol

Vitamins Vitamins are a group of substances that are essential for overall health, normal cell function, growth and development. There are 13 vitamins that are essential for body function. All essential vitamins can be found in food sources as well as supplemented in various forms. Water Soluble Vitamins While water soluble vitamins cannot be stored for long periods of time (Vit C, B12) Fat Soluble Vitamins fat soluble vitamins can be stored in the body for long periods, toxicity is more possible (Vit A, D, E, K)

Minerals The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. Macrominerals Sodium/ Potassium -fluid balance and muscle contraction Calcium- healthy bones and teeth Magnesium-essential for making protein Microminerals Iron- carries oxygen and needed for energy metabolism Zinc- making protein, wound healing and development

Calorie Intake vs. Calorie Expenditure Calories In – Everything you eat and drink contains calories, except water. Calories Out – Everything we do burns calories. Calories are what our bodies use for energy. From vigorous cardio, intense weight training, to simple daily tasks like standing and talking. Our bodies also use a significant amount of calories on maintaining homeostasis. How is this affected by BMR?

Calorie Intake vs. Calorie Expenditure 1 pound of fat = 3500 calories Walking/Running 1 mile will burn roughly 100 calories The Cause The Effect The Result More calories in than calories out Caloric surplus Muscle gain, fat gain, or both More calories out than calories in Caloric deficit Fat loss, muscle loss, or both Calories in = calories out Maintenance Everything remains the same

Guiding Questions Why eat? Do you need to eat? http://www.youtube.com/watch?v=0diS49kvWWE&edufilter=u00dqvAfj8A Q5AUwfrPehw&safe=active

Recommended Daily Amounts the amount of a nutriment (as a vitamin or mineral) that is recommended for daily consumption by the Food and Nutrition Board of the National Academy of Sciences—abbreviation RDA