1. Nutrition

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

3. 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

4. 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

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

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

7. 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

8. 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

9. 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)

10. 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

11. 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%

12. 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)

13. 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

14. 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.

15. 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

16. 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
= 1690

17. 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

18. 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.

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

20. Sample Food Log