Nutrition Still Chapter 14

Calorie Energy contained in food and drinks Amount of energy needed to raise the temperature of 1 gram of water by 1C Recommended intake for most people 1500 – 2000 Calories

Estimate Your Caloric Need Step one is to calculate your BMR with the following formula: Basal metabolic rate (BMR) = the amount the energy required to maintain the body while at rest Women: (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Estimate Your Caloric Need Result: Number of calories you can eat every day and maintain your current weight. If you want to lose weight, you'll need to take in fewer calories than this result.

Serving size information that you learn from the rest of the Nutrition Facts label depends on the serving size.

The Facts shows the amounts in grams (g) or milligrams (mg) provides the % of daily value needed for each of these nutrients based on a 2,000 calorie/day diet won't be exactly right for everybody Iron and calcium are often deficient in our diets,

1 serving of condensed chicken noodle soup has 37% of our daily need for sodium.

Suggested Daily Requirements The bottom portion of the Nutrition Facts food label may not be present on smaller items

Try this! P. 860

Keeping a Balance More calories than needed = gain weight Less calories than needed = lose weight Maintain weight when –intake of calories = calories needed

Why eat? 1.Food gives body energy. 2.Food supplies basic building materials for repair, maintenance, growth and development.

6 Major Classes of Nutrients 1.Carbohydrates 2.Fats 3.Proteins 4.Vitamins 5.Minerals 6.Water

1. Carbohydrates (Carbs) Body’s fuel Glucose - quick energy –Energy created through respiration Complex Carbs  Starch and fiber: bread, potatoes, rice, pasta, fruits, and vegetables. Simple Carbs  High Glycemic Index: soft drinks, fruits, milk, white bread

2. Fats It’s healthy to eat fat!!! (in moderate amounts) Part of the cell membrane (phospholipids) Protects organs and joints Keeps skin from drying out Insulate body heat

Good fat: Omega-3 Helps with heart disease (#1 cause of death) Corn, salmon, trout, flaxseed oil, almonds, soy, green leafy veggies are all rich in Omega-3 fatty acid

Cholesterol Carried around by 2 lipoproteins: –LDL (low-density lipoproteins) Bad because it carries cholesterol from the liver to the cells  plaque Saturated (animal fat) tend to raise LDL levels –HDL (high-density lipoproteins) Good because it carries cholesterol from cells to the liver for breakdown Unsaturated (plants) tend to raise HDL levels

3. Proteins Made of AAs Necessary for growth and repair and other cellular processes Body makes 12, other 8 must come from food If used for energy, proteins must be converted to carbs (glucose) in the liver through a process called deamination

4. Vitamins Needed in small amounts Coenzymes for enzymes which catalyze important reactions Vitamin-deficiency diseases: –Lack of VitC = Scurvy: bleeding gums, loss of teeth, aching muscles –VitA: prevents night blindness

5. Minerals Inorganic substances (Ca, Na, Fe…) Constituents of cells and body fluids Structural components of tissues Ingredients for hemoglobin, DNA What is a good source for calcium?

6. Water Die from lack of water before starving Human body = 60-80% water Blood plasma (liquid part of blood) has ~90% water Water dissolves food and enzymes in the digestive system

Water Water dissolves waste materials in urine You are constantly losing water. –Lose ~2.5L/day through respiration, perspiration, excretion –Blood thickens with lack of water