1 / 19

Nutrition – Macronutrients & Micronutrients

Nutrition – Macronutrients & Micronutrients. Topic 1. Nutrition – is it important?. Leading cause of death in United States #1- Heart Disease #2 - Cancer #4 - Stroke #7 - Diabetes Number of deaths per year with a direct link to nutrition, Over1.3 million

delu
Download Presentation

Nutrition – Macronutrients & Micronutrients

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Nutrition – Macronutrients & Micronutrients Topic 1

  2. Nutrition – is it important? • Leading cause of death in United States • #1- Heart Disease • #2 - Cancer • #4 - Stroke • #7 - Diabetes • Number of deaths per year with a direct link to nutrition, • Over1.3 million Many diseases effects can be reduced or completely abolished by practicing good nutrition.

  3. What is Nutrition? • Nutrition is the process by which humans take in and use food in their bodies Play/Work EAT Sleep

  4. The Basics • ‘Macronutrients’ and ‘Micronutrients’ • Macronutrients – • Protein, fat and carbohydrates • Micronutrients – • All vitamins and minerals • Fiber (form of Carbohydrate) • Structural part of plants • Water • Essential to survival!

  5. Water • Regulates body temperature • Lubricates joints • Flushes out waste products in the liver and kidneys • Carries nutrients & oxygen to cells • Dissolves minerals & nutrients to make them accessible to the body • Protects organs • Aids in prevention of constipation

  6. Fluid Facts • Factors that influence fluid requirements • Exercise • Environment • Illness & health related conditions • Pregnancy and breastfeeding When not enough fluid is consumed dehydration occurs! • Constipation • Falls • Confusion • Infections & hospitalizations

  7. Macronutrients – Protein • Protein • Builds and repairs muscles • Makes hair and skin • Fights against infections • Supplies energy to the body • Protein ~25% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day

  8. Macronutrients – Carbohydrates • Carbohydrates • Provides energy for daily activities • Helps mental function • Needed for heart to beat, muscles to move and lungs to breathe • Carbohydrates ~50% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day

  9. Macronutrients – Fat • Fat • Provides insulation to the body • Helps store fat-soluble vitamins • Protects the heart, kidneys, and liver • Supplies energy to the body • Fat ~30% daily calories • Calories • Sedentary men 1800 calories/day • Sedentary women 1500 calories/day

  10. Fiber • Soluble fiber (functions) • Lowers blood cholesterol; delays glucose absorption • Insoluble fiber (functions) • Accelerates intestinal transit time; adds bulk

  11. How Many Macronutrients are in My Food? • READ LABELS  • Calorie King (book or website) • www.nutritiondata.com • www.mypyramid.gov • www.nal.usda.gov/fnic/foodcomp/search/

  12. Micronutrients – small amounts • Vitamins: A, B, C, D, E and K • Needed for healthy teeth and skin (vitamin A) • Converts carbohydrates into energy (B1-thiamin) • Maintenance of normal brain function (B-6 pyridoxine) • Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. • Builds strong bones and teeth (calcium) • Formation and repair of muscles (magnesium) • Maintenance of blood sugar levels (chromium)

  13. Water Soluble Vitamins

  14. Fat Soluble Vitamins

  15. Bringing it all Together • Macro & Micro are found together in most foods • Balance of both makes a nutrient dense food • Examples: • Banana- Carbohydrate and potassium • Oatmeal- Carbohydrate, folate, and B vitamins • Salmon- Protein, fat and vitamins D and E • Avocado- Fat, B vitamins, vitamins E and K • Broccoli- Carbohydrate, vitamin A and C • Chocolate cake- Calories, carbohydrates, fat, sodium

  16. But I don’t like calculations…!?! • Dietary Guidelines for Americans (DGA) • 6 servings grains daily (make ½ whole grains) • 3 servings of dairy daily • Choose lean meats • 5 fruits & vegetables daily • Less than 1/3 of calories from fat (30%) • Snacks Count Too! • 1–2 each day • ~150 calories each • Handout

  17. Techniques to use in the Real World • Plate Method • ½ of plate of foods with carbohydrate • Rice, breads, pasta, fruits, vegetables etc • ¼ of plate of foods with protein • Salmon, beans etc • ¼ of plate or less of foods with fat • Dressings, sauces etc

  18. Discussion What about…? Can I still eat CAKE? Do I have to eat broccoli??

  19. Reference Materials • Mayo Clinic - http://www.mayoclinic.com/ • American Dietetic Association – http://www.eatright.org/ • MyPyramid - http://www.mypyramid.gov/ • American Heart Association - http://www.heart.org/HEARTORG/ • American Diabetes Association - http://www.diabetes.org/ • Center for Science in the Public Interest - http://www.cspinet.org/ • National Institutes of Health http://www.nih.gov • USDA National Nutrient Database for Standard Reference - http://www.nal.usda.gov/fnic/foodcomp/search/

More Related