2. Nutrition You Are What You Eat? Calorie Information Calorie Information Calorie Information Calorie Information Basal Metabolism Basal Metabolism Basal Metabolism Basal Metabolism Serving Sizes Serving Sizes Serving Sizes Serving Sizes Nutrients Nutrients Nutrients 1. Carbohydrates Carbohydrates 2. Proteins Proteins 3. Fats Fats 4. Vitamins Vitamins 5. Minerals Minerals 6. Water Water Food Pyramid Food Pyramid Food Pyramid Food Pyramid Nutrition Labels Nutrition Labels Nutrition Labels Nutrition Labels Converting Grams to Calories Converting Grams to Calories Converting Grams to Calories Converting Grams to Calories

3. Calorie A unit to measure the energy in food and the energy one’s body burns A unit to measure the energy in food and the energy one’s body burns 3500 calories equals 1 pound… 3500 calories equals 1 pound… How much would you have to cut out of your diet to lose 1 pound in a week? How much would you have to cut out of your diet to lose 1 pound in a week?

4. Calorie Examples Big Mac - 560 Calories Big Mac - 560 Calories 280 From Fat 45 From Carbohydrates 26 from Protein Health Blizzard820 Calories Health Blizzard820 Calories 300 From Fat 119 From Carbohydrates 14 From Protein HOW DOES EXERCISE BURN CALORIES?

5. Basal Metabolism The absolute minimum amount of energy (calories) required to maintain life processes in your body The absolute minimum amount of energy (calories) required to maintain life processes in your body BMR (Basal Metabolic Rate) = Your weight/2.2= _______ Kg _______ Kg x 24 = _______Calories Your BMR

6. SERVING SIZE EXAMPLES ALL OF THE FOODS LISTED BELOW EQUAL 1 SERVING 1 medium apple 1/4 lb hamburger 1 cup milk Cheese - 2 dice Otherwise use fist method… 1 Slice of bread 1/2 cup cooked rice 3-4 crackers 1 pancake or waffle 2 medium cookies 1/2 cup vegetables 1 small potato

7. CARBOHYDRATES (CHO) should be 50-55% of diet CHO can come from one of two sources CHO can come from one of two sources Plants as starch Plants as starch Animals as glycogen Animals as glycogen CHO from plant life is the first and most basic link in the food chain CHO from plant life is the first and most basic link in the food chain CHO are the most efficient and important source of energy in the human body CHO are the most efficient and important source of energy in the human body

8. CHO Continued Simple Carbohydrates Simple Carbohydrates Known as simple because the body is able to change into energy quickly Known as simple because the body is able to change into energy quickly Examples - Examples - Fruits, Milk, and Sugar Fruits, Milk, and Sugar Monosaccharides Monosaccharides Glucose, galactose, fructose Glucose, galactose, fructose Disaccharides Disaccharides Sucrose = glucose + fuctose Sucrose = glucose + fuctose Maltose = glucose + glucose Maltose = glucose + glucose Lactose = glucose + galactose Lactose = glucose + galactose

9. CHO (Continued) Complex Carbohydrates Complex Carbohydrates Known as complex because they take longer to digest Known as complex because they take longer to digest Examples Examples Bread, Pasta, Potatoes, and Vegetables Bread, Pasta, Potatoes, and Vegetables Glycogen Glycogen Starch Starch

10. Proteins should be 15-20% of your diet Another word for Protein is Amino Acid Another word for Protein is Amino Acid Complete Protein Foods Complete Protein Foods Contain All Amino Acids Needed Contain All Amino Acids Needed Meat, eggs, fish, poultry, milk, cheese Meat, eggs, fish, poultry, milk, cheese Incomplete Protein Foods Incomplete Protein Foods Contain some but not all necessary Amino Acids Contain some but not all necessary Amino Acids Fruits and Vegetables Fruits and Vegetables

11. Fats Should be 30% or your diet Also Also termed LIPIDS Saturated Saturated Fats Comes Comes from Animal Products Increase Increase risk of Chronic Disease (atherosclerosis) Solid Solid at room temperature Unsaturated Unsaturated Fats Comes Comes from Plant Products Liquid Liquid at room Temperature

12. Vitamins Fat Soluble Vitamins Fat Soluble Vitamins A, D, E, K A, D, E, K Body can store these vitamins in fat Body can store these vitamins in fat D can be made in sunlight D can be made in sunlight Water Soluble Vitamins Water Soluble Vitamins Excreted in Urine Excreted in Urine B Complex (B1-B12) B Complex (B1-B12) Sources include Protein Foods Sources include Protein Foods Green Vegetables Green Vegetables C Sources include - citrus fruits, green peppers, leafy vegetables Sources include - citrus fruits, green peppers, leafy vegetables

13. Vitamin Deficiency Never a problem if you eat a balanced diet Never a problem if you eat a balanced diet Vitamins do not cure diseases, they just help in problems from lack of vitamins Vitamins do not cure diseases, they just help in problems from lack of vitamins Example - Common Cold (Vitamin C) Example - Common Cold (Vitamin C)

14. Minerals Need only a small amount in diet. ExamplesSources CalciumDairy Products PhosphorusMilk, Grains, Nuts, Fish FluorideFluoridated Water, Bony Fish

15. Water Body is made up of about 60% water Body is made up of about 60% water Intracellular (65% inside cells) Intracellular (65% inside cells) Extracellular (35% outside cells) Extracellular (35% outside cells) Water is essential for all body functions Water is essential for all body functions Drink Several Glasses of Water each day

17. FOOD PYRAMID EXPLAINED CREATE A PERFECT DAY USING THE ABOVE GUIDELINES…

18. MORE…

19. Nutrition Label Things to look for: Things to look for: 1. Serving Size 2. Servings per Container 3. Calories 4. Fat Grams 5. Carbohydrate Grams 6. Protein Grams 7. All Daily Value Info 8. %Daily Recommendations

20. Converting Grams to Calories Carbohydrates - 31 g x 4 = 124 cal/CHO Carbohydrates - 31 g x 4 = 124 cal/CHO Protein - 5 g x 4 = 20 cal/Protein Protein - 5 g x 4 = 20 cal/Protein Fat - 12 g x 9 = 108 cal/Fat Fat - 12 g x 9 = 108 cal/Fat Add three calorie numbers to reach total calories/serving. Add three calorie numbers to reach total calories/serving. 124 + 20 + 108 = 252 calories