NUTRITION 101 : REVIEW

BASIC IDEAS TO INCORPORATE INTO YOUR LIFE LONG PURSUIT OF HEALTHY NUTRITION

FIND THE QUIZ CONCEPTS WITHIN

Whole foods

Primary States

Processed foods

5 Food GroupsNutrient Dense Foods = High Nutrient Value compared to its calorie content

(Whole Foods / Fruits & Veggies)

Energy Lingo: Calories: are the amount of energy released

when nutrients are broken down – 100 Calories = 100 Calories = 100 Calories

Metabolism: Chemical Process by which your body breaks down food to release energy.

Basal Metabolic Rate: Rate of energy use by the body at rest.

HOMEOSTASIS: process of maintaining a steady state inside your body

Body’s Energy Sources

Protein (10-35%) (4 Calories / gram)

Carbohydrates (45-65%) (4 Calories / gram)

Fat (20-35%) (9 Calories / gram)

Sources break down to: Protein Amino Acid Chains

Carbs Glucose

Fat Monoglycerides

Triglycerides (Free Floating Fat in blood)

Cholesterol - LDL (BAD) & HDL (GOOD) Fatty Acids

CARBS – AS ENERGY

Carbohydrate turns into glucose Glucose is stored as Glycogen in the muscle

and liver When working out- this is the most efficient energy

source the body gets, although its used up quickly, then fat will “go to the rescue”

SUGAR- NOT EFFICIENT

1. Sugar is stored in the muscles. 2. It is burned first and most easily. 3. There is very little of it so it runs out fast

FAT – the LONG LASTING Trans Fats – Manufacturers add Hydrogen

to Good Oils to make them last longer.

Fat is burned most frequently during longer lower intense activities

Cholesterol is a waxy, fatlike substance that is produced by our body (liver) & outside of our bodies it is found only in animal products.

Carbs

Simple vs. Complex

Fiber Soluable: Dissolves or swells in water

Insoluable: Doesn’t dissolve in water

We need both types, 21-25 grams per day The typical American diet is getting….

11grams daily!!!

TOO MUCH SUGAR The recommended daily amount of high fructose

corn syrup is 10-12 teaspoons... In 2000, Americans ate about 31 per day!

1 Tsp = 5 grams

Look at the grams of sugar. Divide by 5, this will tell you how many tsp. of sugar you are consuming.

American Heart Association recommendations for sugar 9 Tsp or less or 45 grams (MEN)

6 Tsp or less or 30 grams (WOMEN)

Labels 101:

Based on 2000 calories / Day

Daily Values are what is recommended for each Nutrient (grams / %)

Ingredients are listed by Weight/Volume from Greatest to Smalles

FATGOOD FAT BAD FAT

Avocados Butter

Brazil Nuts Cheese

Canola Oil Cream Sauces

Cashews Donuts

Flax Seed Oil Fried Foods

Leafy Vegetables Ice Cream

Lean Meats Margarine

Low fat cheeses

FATGood Fat Bad Fat

Olive oil Potato Chips (fried)

Peanut oil Processed foods

Pistachio Nuts Steak

Salmon Whole Milk

Sardines

Trout, Tuna,

Walnuts

VITAL NUTRIENTSVITAMINS

Are made by living things Are required only in small

amounts Assist in many chemical

reactions in the body Assists in helping the

body use other nutrients Fat Soluble Vitamins can

be stored in the body Water Soluble Vitamins

must be consumed daily

MINERALS

Nutrients that occur naturally in rocks and soil and are required only in small amounts

Nutrient Supplements are not needed most times if you are eating a well-balanced Diet

NUTRIENT DEFICIENCYIRON

ANEMIA Common Problem if

Underweight

VITAMIN C SCURVY

WATER:Men: up to 13 cups daily

Women: up to 9 cups daily

Primary Component of Blood & Tissue

Dehydration: Loss of considerable amounts of water

Show Obesity Trends Obesity refers to specifically to adults with a

BMI of 30 or higher.

People at this BMI are at risk for high blood pressure, high cholesterol and high blood sugar (which leads to diabetes)

BMI Body Mass Index – (Height to Weight Ratio)

Food Issues / Problems

Food intolerance: Inability to digest a particular food or food additive

Food allergy: a response by your immune system to the proteins in certain foods.