1. Carbohydrates Protein Fat/Lipids Water Vitamins and Minerals
NUTRITION NOTES
Carbohydrates
Protein
Fat/Lipids
Water
Vitamins and Minerals

2. BASIC NUTRITION
Carbohydrates, Protein, Fat/Lipids, Water, Vitamins and Minerals
There are 3 energy nutrients:
Carbohydrates
Protein
Fat/Lipids
Calories = Energy
3500 Calories (kcal) = 1 pound

3. Percentages of Daily Intake
Protein: 10-15%
Carbohydrate (CHO): 65%
Fats: 25%

4. CARBOHYDRATES (CHO) Found in starches and sugars
Complex = starches
Simple = sugars
Function = Provides energy
1 gram = 4 kcals
65% of total daily nutritional intake should come from CHO

5. PROTEIN
Complete =
Animal sources (meat, eggs, milk, etc.) provide all the essential amino acids our body needs
Incomplete =
Plant sources (nuts, legumes, tofu, etc.) do NOT provide all the amino acids INDIVIDUALLY, but can be combined to get all the amino acids

6. PROTEIN (COMPLETE AND INCOMPLETE)
Function = Build and repair tissue!!
Will sacrifice this to provide energy if needed.
1 gram = 4 kcals
10-15% of daily nutritional intake should come from protein

7. FUNCTION OF FAT/LIPIDS
Protect body and internal organs from outside forces (heat, cold, shock, etc.)
Maintain body temperature
Absorb fat-soluble vitamins (A, D, E, K)
Adds flavor to food
Makes you feel full

8. FAT/LIPIDS Made up of fatty acids 1 gram = 9 kcals
25% of daily nutritional intake should be fat/lipids

9. SATURATED LIPIDS
Usually found in animal products (exception: palm, coconut and hydrogenated oils)
Usually solid at room temperature
Commonly referred to as “fats”

10. FOODS - SATURATED Red Meats Butter/Lard Egg Yolks, Mayonnaise
Organ Meats
Chocolate
Poultry with skin
Whole Milk
Products
Shellfish
Palm and Coconut Oils

11. (Poly or Mono) Unsaturated Lipids
Usually found in vegetable products
Usually liquid at room temperature
Commonly referred to as “oil”

12. FOODS - UNSATURATED Fish Margarines/ Oils Corn Oil Skinned Poultry
Cocoa
Sunflower Oil
Skim Milk Products
Egg Whites
Canola Oil

13. Body Fat Percentages Female Body Fat % Male Athlete 12-17% 3-10% Lean
17-22%
10-15%
Normal
22-25%
15-18%
Above Normal
25-29%
18-20%
Overfat
29-35%
20-25%
Obese
35+%
25+%

14. WATER Dehydration can lead to headaches, kidney stones, fatigue…
Drink ½ of your weight (in ounces) each day – more if you exercise
After exercise, drink 16 ounces for every pound lost during your workout.

15. Low Density Lipoproteins (LDL) High Density Lipoproteins (HDL)
KINDS of LIPOPROTEINS
Low Density Lipoproteins (LDL)
Major cholesterol carriers in the blood.
Too many LDL’s circulating in the blood can cause a slow build-up of plaque on the inner walls of the arteries
High Density Lipoproteins (HDL)
Mainly produced in the liver
HDL’s carry cholesterol away from the arteries and back to the liver where it is processed out of the body
HDL’s are considered “good” cholesterol because a high level seems to protect against heart attacks

16. CHOLESTEROL
Soft wax-like substance found in all animal cells/animal products
Used to form the cell membranes, certain hormones and line the nervous system
Cholesterol can’t be dissolved in the blood.
It has to be transported to and from the cells by carriers called lipoproteins.
There are several kinds of lipoproteins.

17. “CHOLESTEROL FREE”?
So when a package says “cholesterol free” that only has a slight impact on your own cholesterol level

18. CAUSES OF HEART DISEASE
High Cholesterol:clogged arteries chokes off the the supply of blood to the heart
High Blood Pressure
Smoking
Family History
Being Male
Diabetes
Obesity

19. How to Read Cholesterol Results
Risk
Total Cholesterol
LDL
HDL
High
Above 239
Above 159
Less than 35
Borderline
N/A
Desirable
Below 200
Below 130
Above 60

20. How to Change Cholesterol
30 minutes of exercise 3-4 times a week
Exercising in your target heart rate range!
Exercising also helps in:
Controlling weight
Lower blood pressure
Reducing stress levels

21. Change the Fat in Meals Reduce saturated fats Reduce cholesterol
30 percent of U.S. adults 20 years of age and older—over 60 million people—are obese.
Reduce saturated fats
Reduce cholesterol
Eat more unsaturated fats
Among children and teens aged 6–19 years, 16 percent (over 9 million young people) are considered overweight.

22. Reduce Saturated Fats (raises the level of harmful LDL in your blood)
Cut our meat products high in fat
Read labels carefully
Remove skin from poultry, trim the fat around meat and use lean meats
Prepare at least one meatless meal per week
Snack on pretzels, air-popped popcorn and fruit
Drink skim milk
Eat low-fat cheese

23. Reduce Cholesterol Cook with egg whites instead of whole eggs
Avoid commercially prepared cookies, cakes and pies
Limit portion sizes of lean meat, fish and poultry to no more than 6 ounces a day
Eliminate organ meats (liver, kidney, etc.) from your diet
Eat more water soluble fiber (oat bran, legumes, and fruit)

24. Kinds of Oils/Fats Kind of Fat % Saturated % Poly Saturated
% Mono Saturated
Canola Oil 6 32 62
Safflower Oil 10 77 13
Sunflower Oil 11 69 20
Corn Oil 25
Olive Oil 14 9
Margarine (Tub) 15 61 24
Peanut Oil 18 33 49
Cottonseed Oil 27 54 19
Chicken Fat 31 22 47
Lard 41 12
Beef Fat 52 4 44
Palm Kernel Oil 81 2
Coconut Oil 92