1. Introduction to Nutrition

2. What happens when we consume food?
In the small intestines, many enzymes are used to break down the “food” into one or more of the six nutrients.
The nutrients are absorbed through the walls of the small intestines to provide our bodies with nourishment.

3. The six nutrients are vitamins minerals water proteins carbohydrates
fats

4. Nutrient Basics vitamins minerals water proteins carbohydrates fats
Assist in metabolism
proteins
carbohydrates
fats
Energy production

5. Vitamin Facts Primarily serve as coenzymes Water soluble vitamins
Vitamin C
B vitamins
Fat soluble vitamins
A, D, E, K

6. Mineral Facts Provide structure to body
bones, teeth
Used by the body to regulate functions (examples)
electrical conduction
muscle contraction
membrane permeability
blood pressure control

7. Water Facts Our bodies are about 90% water.
Used in nearly all body functions
medium for nutrient and waste transport
blood
urine
used for temperature regulation
sweat
We need to consume 6-10 glasses of water per day to replace normal water loss.

8. The Energy Nutrients
proteins
carbohydrates
fats

9. The Energy Values of Nutrients
4 calories per gram
9 calories per gram
proteins
carbohydrates
fats

10. Protein Facts Made of long chains of amino acids
20 types of amino acids, 9 are essential
Complete proteins = 9 essential amino acids
Used by the body for
tissue (muscle) growth and development
acid/base balance in the blood
hormones
enzymes
Can be burned as an energy source

11. Carbohydrate Facts
Polysaccharides (starches), disaccharides and monosaccharides (sugars)
Body’s preferred source of energy
Brain MUST have sugar (glucose)
Body stores a limited amount of glucose as glycogen in the muscles and liver
Body can make glucose by breaking down protein

12. Fat Facts Made of long chains of fatty acids
Saturated, unsaturated, & polyunsaturated
Most saturated fats contain cholesterol
Fats are stored in adipose tissue
Fats serve to
transport fat soluble vitamins
serve as insulation and energy storage
a few fatty acids are essential nutrients (linoleic acid)
provide flavor to food

13. Health problems associated with fat
Excess fat intake leads to increased fat storage (overweight and obesity issues)
Saturated fat contains cholesterol which contributes to the formation of plaque in the arteries, leading to heart disease and stroke
High fat diets, overweightness and obesity are associated with hypertension, Type II diabetes, and certain forms of cancer

14. What is a healthful diet?
Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (food pyramid).
Uses a variety of foods that are available, affordable, and enjoyable.
Provides the right combination of energy nutrients to reduce the risk of chronic disease.
Matches energy intake with energy expenditure.

15. Dietary Guidelines (Pyramid)
Describes food choices to help meet the RDA.
The guidelines apply to diets consumed over several days and not to single meals or food.
Are easy to use, and when used as recommended, will contribute to a reduced Risk of many chronic diseases.
Serving ranges (low= 1600 cal, mid=2200 cal, high = 2800 cal).

17. What is a healthful balanced diet?
Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (pyramid).
Uses a variety of foods that are available, affordable, and enjoyable.

18. Why is variety a part of balancing the diet?

19. What is a healthful balanced diet?
Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (pyramid).
Uses a variety of foods that are available, affordable, and enjoyable.
Provides the right combination of energy nutrients to reduce the risk of chronic disease.

20. Balancing Energy Nutrients

21. Recommended changes regarding the balance of energy nutrients (% of total calories)

22. Recommended Energy Sources
complex
polyunsaturated
unsaturated
saturated
simple sugars

23. What is a healthful balanced diet?
Contains the amounts of essential nutrients and energy sources needed to prevent nutritional deficiencies and excesses (pyramid).
Uses a variety of foods that are available, affordable, and enjoyable.
Provides the right combination of energy nutrients to reduce the risk of chronic disease.
Matches energy intake with energy expenditure.

24. BALANCING ENERGY INPUT WITH ENERGY OUTPUT

25. CATEGORIES OF ENERGY EXPENDITURE
Basal Metabolic Rate (50%-70%)
Dietary Thermogenesis (10%)
Physical Activity (20%-40%)

26. ENERGY EXPENDITURE EXAMPLE
Running = kCal per kg body wt. per 10-minute period.
A 160 lb. person, running for 20 minutes, will expend x 72 kg x 2 = 318 kCal.
One Egg McMuffin = 352 kCal!
One Chocolate Shake = 364 kCal!

27. To lose one pound of body FAT, we must expend 3,500 kCal
To lose one pound of body FAT, we must expend 3,500 kCal. More than we take in!
The reverse is also true. We must consume 3,500 Calories more than we expend in order to GAIN one pound of fat.

28. If we consume just 10 calories per day more than we use:
We will gain approximately 1 pound of fat per year (10 kCal x 365 days = 3,650 kCal).
This totals 10 pounds of fat in a 10-year period.

29. Theoretically, to lose one pound of fat per week:
We need to take in 3,500 kCalories LESS than we expend per week.
3,500 kCal / 7 days per week = 500 kCal.

30. How to get that 500 kCal deficit
running =318 kCal
cho. shake =364 kCal
deficit =682 kCal
incorporate some form of exercise program, preferably aerobic
reduce some empty calorie foods

31. By adjusting our physical activity and our intake of empty calories, we can fairly easily balance our energy intake with our energy expenditure.

32. Whether you are trying to gain weight, lose weight, or stay the same weight, remember to
consume an appropriate amount of essential and energy nutrients (food pyramid)
have a variety of foods
have the correct ratio of energy nutrients
match energy intake with energy expenditure