What Is Nutrition? -The study of how your body uses the food that you eat.
What is a Nutrient A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.
The six Classifications of Nutrients • Vitamins • Minerals • Water • Protein • Carbohydrates Sugars Starches • Fats Cellulose
Nutrients that have Calories: • Proteins • Carbohydrates • Fats
Definition of a Calorie: • A unit of measure for energy in food
Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories
Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition
Protein • Bodybuilding Nutrient • No new living tissue can be built without it • Bones, blood, cells, etc • They do all of the work in the body for the cells • Meat, eggs, dairy, beans, etc.
Carbohydrates • Main energy source • Starches • Fiber • Sugars • Provides body with glucose which keeps cells healthy
Carbohydrates • Starches - breads, potatoes, cereals, • Best source of glucose for energy • Fiber - plant form of carbohydrate. • Cannot be digested • Maintain health digestive tract • Sugars - also gets converted to glucose • Difference is empty calories
Fats • Supply most of the fuel for the body • Insulates the body • Protects from bruises, strains, and breaks
Fats • Saturated • Comes from animals sources • Solid at room temp • Butter, meats, creams • Linked to heart disease • Bacon, sausage, hamburgers, butter, cheese
Fats • Unsaturated • Mainly from vegetable oil, olive oil, corn oil, and canola oil. • Liquid at room temp • Less likely to cause Heart Disease • Avocados, nuts, peanut butter, margarine, mayonnaise, etc
Vitamins • Nutrition Packet will cover vitamins in greater detail. • Thiamine • Niacin • Folic acid • Retinol
Minerals • Nutrition Packet covers minerals in great detail • Calcium • Iron • Potassium • Sodium
Dietary Guidelines • Eat a Variety of Foods • Be Physically Active 3. Diet High in Fruits and Vegetables 4. Diet Low in Fats 5. Diet Moderate in Sugars and Salts 6. Drink Plenty of Fluids 7. Alcohol in Moderation
Ten U.S. Dietary Guidelines: Aim for Fitness 1. Aim for a healthy weight