Transcript Nutrition 101

Nutrition
Terminology
• Nutrient: A substance that is needed by
the body to maintain life and health
• 6 Major Nutrients: Carbohydrates, Fats,
Protein, Vitamins, Minerals, and Water
• Macronutrient: An essential nutrient
required in a relative large amount
(carbohydrates, fats, and protein)
• Micronutrient: Nutrient required in
relatively small concentrations (vitamins
and minerals)
Terminology
• Calorie:
– Unit of energy. The amount of heat required to raise
1 gram of water by 1 degree Celsius.
– A measurement of the energy content of food. The
body needs calories as "fuel" to perform all of its
functions, such as breathing, circulating the blood,
and physical activity.
• Gram: 1 gram is the size of a dime or raisin.
The basic measure of weight in the metric
system;
– 28.35 grams = 1 ounce
– 1000 grams ( a kilogram) = 2.2 US pounds
Terminology
• Pound: A basic measure of weight in the US
system
– 16 ounces = 1 pound
– 1 pound = 453.6 grams or 0.4536 kilogram
– 3,500 calories = 1 pound.
• Kilogram: A metric unit of measurement for
weight.
– 1 kg = 2.2 pounds
– 0.45 kg = 1 pound
Carbohydrates
• Body's main source of energy, or calories.
• They are classified as either complex
carbohydrates (starches) or simple
carbohydrates (sugars).
• We need carbs for our brains to think, our
muscles to work, and to supply us with
essential vitamins, minerals, and fiber.
• Carbohydrates are also the most
important nutrient for losing fat and
building muscle.
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Carbohydrates
Food sources of carbohydrates are:
breads
cereals
rice
pastas
potatoes
peas
lentils
beans
starchy vegetables and non-starchy vegetables
fruits
milk products
Carbohydrates
• Nutritional guidelines recommend
consuming about 45-65% of total
calories from carbohydrates, mostly
complex.
• Nutritional guidelines recommend no
less than 120 grams of carbohydrate
per day for optimal health and brain
function.
• Carbohydrates contain 4 calories per
gram
Carbohydrates
• The bottom line:
There isn’t such a thing as too many
carbs if you look at portion size and
your total calorie intake.
Carbohydrates do not make you fat
however, excess calorie intake and
too little exercise will.
Fat
• Fat is a generic term for a class of lipids.
• Fats are produced by organic processes in animals
and plants.
• All fats are insoluble in water and have a density
significantly below that of water (i.e. they float on
water.)
• Fats that are liquid at room temperature are often
referred to as oil.
• Fats come in different forms according to the fatty
acids they contain:
– Saturated, Monounsaturated, Polyunsaturated
Saturated Fat
• Saturated (or hydrogenated, partially or
totally): these are hard at room temperature
and primarily from animal sources with the
exception of palm oil, coconut oil and cocoa
butter, which are also highly saturated.
Monounsaturated
• These are a particular class of unsaturated fats.
Liquid at room temperature, they become
cloudy if refrigerated. Olive oil is a
monounsaturated fat.
Polyunsaturated Fat
• Polyunsaturated (non-hydrogenated): these
are liquid at room temperature or when
refrigerated. They are primarily from
vegetable sources, although fish and marine
fats are polyunsaturated also.
Fat
• 20-35 percent of your daily calories
• Less than 10% from saturated fat
• Dietary cholesterol be limited to 300
mg/ day
• Trans Fat as low as possible
• Fat contains 9 calories per gram
Proteins
• A molecule made up of amino acids that are
needed for the body to function properly.
• Proteins are the basis of body structures such
as skin and hair and of substances such as
enzymes and antibodies
• Protein yields 4 calories per gram
• 10-35% of your daily intake is recommended
• The RDA (recommended daily allowance) for
both men and women is .8 g/ kg of body weight
Protein
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To calculate protein needs:
Convert weight in pounds to kg
2.2 lbs = 1 kg (pounds / 2.2)
.45 kg = 1lb (pounds x .45)
Protein needs vary: sedentary individuals need .8g
per kg of BW per day
Endurance athletes need .8 to 1.5 g per kg of BW
per day
Resistance training athletes need 1.5 to 2.0 g per
kg of BW per day
Calculate the protein needs of a sedentary
individual weighing 170 lbs
170 / 2.2 = 77 kg
77 kg x .8 g = 62 g of protein per day
How To Get Total Calories
• Grams of carbohydrate x 4 calories per
gram = carbohydrate calories
• Grams of protein x 4 calories per
gram = protein calories
• Grams of fat x 9 calories per
gram = fat calories
• Add carbohydrate, protein, and fat calories
to get total calories
Calculations
1. How many calories are in 20 grams of protein?
2. How many calories are in 9 grams of fat?
3. Johnny consumed 3,200 kcal and 25% were from
protein. How many calories of protein did he eat?
4. Your friend consumed the following:
-260 grams of carbohydrates, 160 grams of protein,
and 80 grams of fat
What is your friend’s total caloric intake?
What percent of calories came from carbohydrates,
protein, and fat?
Calculations
4. Jenny consumed 600 calories from fat. If this was
30% of her calories for the day, how many total
calories did she consume?
5. Eddie consumed 2000 calories and 50% were from
carbohydrates, how many grams of carbohydrates did
he eat?
6. Your friend is consuming 1800 calories/day at the
following ratios:
-50% carbohydrates, 25% protein, and 25% fat
How many calories and grams of each nutrient is
your friend consuming?
Vitamins and Minerals
• Vitamins are organic dietary substances vital to
life and necessary in very small amounts to
prevent deficiency diseases and specific
metabolic functions.
• Vitamins cannot be manufactured by the body
in sufficient amounts to sustain life; must be
supplemented by the diet.
• Fat soluble: A, D, E, and K
• Water soluble: C and B complex
• The unit of measure for vitamins is milligrams or
micrograms.
Vitamins and Minerals
• Minerals are inorganic substances vital to
life.
• There are 54 known earth elements and
25 are essential to life.
• Minerals occur in varying amounts in the
body.
• The unit of measurement is in milligrams
or micrograms
Water
• Water is the most vital nutrient to human
existence.
• Every system in your body depends on
water.
• How much water do you need?
• It depends on how active you are, your
sweat rate, where you live, your health
status, your age, your gender, and if your
pregnant or breast feeding.
Portion Distortion-It’s How Much
You Eat that Counts
• Eyeball your portion sizes
• When dining out, choose smaller portions of
main meals and beverages, and don’t purchase
“super-size” items
• Don’t be tempted by better deals
BAGEL
20 Years
Ago
Today
140 calories
3-inch
diameter
350 calories
6-inch
diameter
Calorie Difference: 210 calories
CHEESEBURGER
20 Years Ago
Today
333 calories
590
calories
Calorie Difference: 257 calories
SPAGHETTI AND MEATBALLS
20 Years Ago
500 calories
1 cup spaghetti with
sauce and 3 small
meatballs
Today
1,025 calories
2 cups of pasta with sauce
and 3 large meatballs
Calorie Difference: 525 calories
FRENCH FRIES
20 Years Ago
Today
210 Calories
610 Calories
6.9 ounces
2.4 ounces
Calorie Difference: 400 Calories
PEPPERONI PIZZA
20 Years Ago
500
calories
Today
850
calories
Calorie Difference: 350 calories
Portion Sizes
• 1 cup = 1 baseball
• ½ cup = ½ baseball
• 1 teaspoon = the tip of a thumb to
the first joint
• 1 tablespoon = 3 thumb tips
• 3 oz of cooked meat, fish, or
poultry = a deck of cards
Normal Portion Sizes
• 1 oz. meat: size of a matchbox
• 3 oz. meat: size of a deck of cards or bar of
soap—the recommended portion for a meal
• 8 oz. meat: size of a thin paperback book
• 3 oz. fish: size of a checkbook
• 1 oz. cheese: size of 4 dice
• Medium potato: size of a computer mouse
• 2 Tbs. peanut butter: size of a ping pong ball
• 1 cup pasta: size of a tennis ball
• Average bagel: size of a hockey puck.
Alphabet Soup Made Appetizing
• Daily Values (DV):
– A dietary reference term that appears on
food labels. It is made up of two sets of
references, DRVs and RDIs
• Daily Reference Values (DRVs):
– A set of dietary references that applies to
fat, saturated fat, cholesterol,
carbohydrate, protein, fiber, sodium, and
potassium.
Alphabet Soup Made Appetizing
• Reference Daily Intakes (RDIs):
– A set of dietary references based on the
Recommended Dietary Allowances for essential
vitamins and minerals and, in selected groups,
protein. The name "RDI" replaces the term "U.S.
RDA."
• Recommended Dietary Allowances (RDAs):
a set of estimated nutrient allowances
established by the National Academy of
Sciences. It is updated periodically to reflect
current scientific knowledge.
Percent Daily Values
• These values are the same on every food label
• The percent daily values listed are calculated
based on both a 2,000- and a 2,500-calorie diet
• Fat based on 30 percent of calories
• Saturated fat based on 10 percent of
calories
• Carbohydrate based on 60 percent of
calories
• Fiber based on 11.5 g of fiber per 1,000
calories
Percent Daily Values
• Sugars and protein do not have a Percent
Daily Value on the Nutrition Facts Label
• Sugar has no daily reference value
because no recommendations have been
made for the total amount of sugars to eat
in a day
• If the Percent Daily Value of protein is
required, it is calculated as 10 percent of
total calorie intake
Calculations
• Total Fat:
2,000 calories x 30% calories from fat = 600
calories from fat
• 600 calories / 9 calories per gram of fat = 67
grams of fat (rounded)
• Saturated Fat:
2,000 calories x 10% calories from saturated fat
= 200 calories from saturated fat
• 200 calories / 9 calories per gram of saturated
fat = 22 grams of saturated fat (rounded)
Calculations
• Carbohydrate:
2,000 calories x 60% calories from
carbohydrate = 1,200 calories from
carbohydrate
• 1,200 calories / 4 calories per gram of
carbohydrate = 300 grams of carbohydrate
• Protein:
2,000 calories x 10% calories from protein =
200 calories from protein
• 200 calories / 4 calories per gram of protein =
50 grams of protein
Percent Daily Values
• What it is not intended to do is tell
people what amounts of nutrients they
should eat every day.
• They're not recommended intakes
• They're really just reference points to
help people get some kind of
perspective on what their overall daily
dietary needs should be
How to calculate %DV for a nutrient
• Number of grams or mg. in the food divided by
Percent Daily Value for a nutrient.
• Move the decimal point of the number above
two places to the right to get the percent
• The sample label lists 12 grams of fat per
serving
• The percent daily value for fat, found in the
footnote of the label, is 65 grams per day
(based on a 2,000-calorie diet).
• Divide 12 grams by 65 grams to equal 0.18
or 18%
Percent Daily Values
• This means that when you eat a serving of
this product, it is using up to 18% percent
of the fat you are allowed for a day, based
on a 2,000-calorie diet, or 18% percent of
the 65 grams of fat.
• In other words, you have 82% of your fat
allowance left for the day.
Calculations
• Calculate the following using the
nutrition facts label above:
–Carbohydrate, fat, and protein calories
–Total calories
• Calculate the percent daily values for
the following:
–Total Fat, Saturated Fat, Cholesterol,
Sodium, total carbohydrate, and dietary
fiber