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. 

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• 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

Calculations1. 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?

Calculations4. 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

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories6-inch diameter

BAGEL

20 Years Ago

Today

Calorie Difference: 257 calories

590 calories

CHEESEBURGER

20 Years Ago Today

333 calories

Calorie Difference: 525 calories

1,025 calories 2 cups of pasta with sauce and 3 large meatballs

20 Years Ago Today

500 calories1 cup spaghetti with sauce and 3 small meatballs

SPAGHETTI AND MEATBALLS

610 Calories6.9 ounces

Calorie Difference: 400 Calories

FRENCH FRIES 20 Years Ago Today

210 Calories2.4 ounces

PEPPERONI PIZZA

20 Years Ago Today

500 calories

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