Do Now

Complete the nutrition pre-test

Nutrition
Do Now

What is your favorite breakfast protein?

What is your favorite healthy snack?
How much water did you drink today?
What is your biggest struggle when it comes to nutrition?
What is one healthy habit you can commit to doing over the next 90 days to improve your
nutrition?
What is Nutrition

The process of taking in food and using it for growth, metabolism, and repair.
Nutritional stages are ingestion, digestion, absorption, transport, assimilation, and excretion.

The foods that we eat affect all dimensions of health and wellness.

Good nutrition enhances your quality of life, helps prevent diseases, and enhances athletic
performance.
Nutrients

A nutrient is a compound that provides a needed function in the body.

Nutrients are classified based on the amount our bodies need. There are Macronutrients and
Micronutrients.
Macronutrients

● Carbohydrates: 4 calories per gram

● Fats (lipids): 9 calories per gram
● Protein: 4 calories per gram
Example

Protein bar with:

20 grams of protein

8 grams of carbohydrates

2 grams of fat

Total Calories?
Example answer

20 grams of protein x 4 kcals per gram = 80 kcals of protein

8 grams of carbohydrates x 4 kcals per gram = 32 kcals of cho

2 grams of fat x 9 kcals per gram = 18 kcals fat

Calories = 130kcals

Percent of calories coming from protein?

80/130 = 61.5%
Calories

Many of the health issues associated with poor eating are the result of an energy imbalance.

A Calorie is a unit of energy. Most Americans are obtaining more energy from food than they actually need to
function in their daily lives.

Calorie - also know as a kilocalorie (kcal) is the amount of energy needed to raise 1 kilogram of water 1
degree celsius.

Food labels use the term to describe the amount of energy in the individual foods.
Calories

1 pound of fat = 3,500 kcals

1 pound of muscle = 2,500

Calorie deficit needed to lose 1 pound

Need a total caloric deficit of 3,500 kcals to lose 1 pound

If someone is consuming 3200 kcals per day and burning 3500 kcals per day, how many days will it take to
lose 2 pounds?

7,000 kcal deficit to lose 2 pounds.

3500-3200 = 300 kcal daily deficit

7000 / 300 = 23.33 or 24 days to lose 2 pounds.

Protein Function

Muscle growth

Tissue repair

Making enzymes and hormones

Building blocks of tissues (bone, muscle, cartilage, skin, and blood)

Protein: Common forms

Common sources of protein:

● Meat (chicken, beef, turkey, ham)

● Eggs
● Yogurt
● Mild
● Protein supplements

Animal based proteins are typically more easily digestible than plant based proteins
Protein Sources for vegetarians

● Legumes
● Tofu
● Lentils
● Peas
● Quinoa
● Meatless Substitutes
Protein Composition

Amino Acids (Carbon, Hydrogen, Oxygen, Nitrogen)

● 9 Essential
● 6 Conditionally Essential
● 5 Non-Essential

Essential Amino Acids - Need from diet

Conditionally Essential - Essential in certain situations (illness or stress)

Non-Essential - Body can produce these on its own

Amino Acids
Protein: Recommendations

Protein = 4 kcals/gram

Recommended dietary allowance (RDA)

● Men & women

○ .8 g/kg of body weight

Acceptable Macronutrient Distribution Range

● 10-35% of caloric intake

Recommendation After Aerobic Exercise

● 4:1 or 3:1 carb:protein ratio

Protein Recommendations Cont.

RDA = 0.8 g/kg body weight → LOW!

Active people need more!

Endurance Athletes → 1-1.6 g/kg bw

Strength athletes/Strength & aerobics/Anaerobic Training → 1.4- 1.7 g/kg bw

Reduced calorie diet →1.8-2.7 g/kg b

Complete and Incomplete Proteins

Complete proteins – such as eggs, tuna fish, peanut butter, almonds – contain most if not all of the essential
amino acids. Incomplete proteins – such as spinach, beans, wheat germ – contain just a few of the essential
amino acids

Most plant-based proteins are categorized as incomplete proteins. Protein Complementation is the process
of combining different proteins in our diet to get all of the essential amino acids through different incomplete
protein sources.
Carbohydrates: Composition

Carbon, Hydrogen, Oxygen

Monosaccharides: Simplest form of sugar

1. Glucose
2. Fructose
3. Galactose

Disaccharides: 2 monosaccharides joined together

4. Sucrose
5. Lactose
6. Maltose
Cont.

Polysaccharides: complex carbs composed of long chains of monosaccharides

1. Starch
2. Fiber
3. Glycogen
Simple Carbohydrates

Simple carbohydrates contain one molecule called monosaccharides, and double molecules are called
disaccharides

Monosaccharides - Glucose (a major source of energy in our bodies), fructose (commonly found in fruits),
and Galactose.

- Sweet foods such as honey and cane sugar, dairy products, beans and fruit.
Disaccharides

Disaccharides are: Sucrose (table sugar), Lactose (milk Sugar), Maltose (malt Sugar).

Disaccharides are in beverages and baked goods. Lactose is found in dairy products such as cheese, yogurt,
milk.

Maltose is found in beer and some breads.

Complex Carbohydrates

Complex carbohydrates contain many sugar molecules while simple carbohydrates contain only one or two
sugars.

They are called polysaccharides. There are 3 types of polysaccharides:

1. Starch
2. Glycogen
3. Fiber
Starch

Starch is the storage form of glucose in plants. Glucose is a single sugar used in both plant and animal tissues
for energy. It is the main source of fuel for the cells.

Starch typically becomes digestible for humans after it is cooked. Examples of starches:

- Corn
- Potatoes
- Rice
- Beans
- Grains
Glycogen

Polysaccharide of glucose

Carbohydrates stored in body tissues for energy

● 15g glycogen for every 1kg body weight

○ Approximately 1,500 calories for the average person
● 75% of glycogen stored is stored in skeletal muscle
○ 25% stored in liver
● Most easily utilized source of energy
● Beneficial for high intensity activities
● Restoring depleted glycogen is important for performance
Carbohydrates: Function

Most easily utilized form of energy

Adequate carb intake prevents the use of protein and

muscle break down for energy

Fiber
- - Complex carbohydrate
- Unable to be fully digested
- Contributes to the bulk in our digestive tracts

Common source:

- Nuts, vegetables/fruit, chia seeds

Importance

- Blood glucose regulation

- Weight management
- Digestion & Regularity
Fiber Recommendations

Women: 21-29 grams/day

Men: 30-38 grams/day

Glycemic Index

- System that ranks foods based on how easily carbohydrates are absorbed, resulting in an increase in
blood glucose levels
- Low GI: slow absorption
- Beneficial for hours before/after exercise
- Complex carbs, lentils, beans
- High GI: quick absorption
- Beneficial immediately after exercise
- White starches, sugars
Dietary Recommendations

Carbohydrates: 45 to 65 percent of your total daily calories. If you consume 2,000 calories a day, between
900 and 1,300 should be from carbohydrates.

Fiber: 25 to 40 grams per day depending on caloric intake

Aerobic athletes should consume 8 to 10 grams per kilogram of body weight.

Strength, sprint, and skill athletes should consume 5 to 6 grams of carbohydrates per kilogram of body
weight.
Assignment

Calculate your recommended daily protein intake

Calculate your recommended daily carbohydrate intake

Do Now

Nutrition for health worksheet

Video Questions

1. What do Carbohydrates provide that proteins do not?

2. According to the video, when is the best time to eat? Why?
3. Which protein rich foods do you eat regularly?
4. Which carbohydrate rich foods do you eat regularly? What changes do you think you could make to
include healthy carbohydrates in your diet?
Fats (Lipids)

Triglycerides (majority)

Fatty acids

Phospholipids

Cholesterol
Fats: Function

Key functions of body fat include:

- Maintaining homeostasis
- Source of energy
- Organ protection
- Hormone regulation
- Vitamin A, D, E, and K Transport
Fats: Recommendations

Guidelines for Fat intake:

- The dietary reference intake (DRI) for fat in adults is 20% to 35% of total calories
from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a
day.
- Less than 10% of calories should come from saturated fatty acids
- Avoid solid forms of fat such as trans fats and hydrogenated oils.
Triglycerides

Molecules made of glycerol and 3 fatty acids. Triglycerides are a major form of energy storage in animals.

They are the most common lipid in our bodies and in the foods we consume.

Triglycerides perform the following functions in our bodies:

1. Provide energy
2. Primary form of energy storage in the body
3. Insulate and protect
4. Aid in the absorption and transport of fat-soluble vitamins..
Structures of Fatty Acids

Fatty acids are components of triglycerides. They are like the brick in a brick wall. Each individual brick is
needed to make the overall wall. There are two basic types of fatty acids:

- saturated fatty acid - typically found in animal products such as poultry, meat and dairy and are solid at
room temperature.
- unsaturated fatty acid - typically found in plants and vegetable oils and are liquid at room temperature.

There are also monounsaturated fatty acids and polyunsaturated fatty acids.
Two essential fatty acids

1. Linoleic Acid (omega-6)

2. Alpha-linolenic (omega-3)

They are essential because the body cannot synthesize them. They are critical to human health , and play a
role in every system of the body.
Linoleic Acid - Omega 6

An essential fatty acid belonging to the omega-3 fatty acids group. It is highly concentrated in certain plant
oils.

It is believed to help prevent inflammation and treatment of diseases of the heart and blood vessels.

Good foods for omega-6 include whole grains, fresh fruits and vegetables, fish, olive oil, and garlic.
Alpha-linolenic - Omega 3

Is a type of Omega-3 fatty acid found in plants.

Good foods include flax seed, egg yolk,and chia seeds.

Decreases the risk of heart disease by helping to maintain normal heart rhythm and pumping. It might also
reduce blood clots.
Fats by food

https://courses.lumenlearning.com/pierce-nutritionmaster/chapter/fatty-acid-naming-food-sources/
Cholesterol

Structural component of cell membranes

Essential, but high levels may lead to cardiovascular disease (atherosclerosis - artery hardening)

Function:

- Producetion of bile salts

- Vitamin D
- Sex hormones (estrogen/progesterone/androgens)
Low Density Lipoprotein

LDL is cholesterol that usually enters the human body through consuming food that contains cholesterol. LDL
is considered the “bad cholesterol” because it bonds with triglycerides, another lipid, and stores it within the
tissues.

This is the leading cause of plaque in the arteries and can lead to restricted blood flow and possible cardiac
arrest. This process takes place over several years with continuous eating of saturated fats, smoking, diabetes,
and high blood pressure.
High Density Lipoprotein

HDL is produced when a person exercises, and it is considered the “good cholesterol.” HDL also bonds with
triglycerides, but it is then processed by the body, added to feces, and expelled through the colon. In other
words, HDL helps the body to process excess triglycerides thus managing the amount of excess fat in the
overall system.

The best way to increase HDL in the body is to exercise regularly

Lipid Panel

Blood Cholesterol and Triglyceride Target Numbers:

• Total Cholesterol < 200 mg/dl

• Total HDL > 35

• Total LDL < 100

• Total Triglycerides < 150

Micronutrients

Micronutrients are essential nutrients needed in small amounts for optimal health.
1. Vitamins
2. Minerals
Vitamins

Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption,
and metabolism of other nutrients.

Vitamins are classified as water soluble or fat soluble.

Water Soluble Vitamins

Dissolved in water and transported in the blood.

- Vitamin C
- Vitamin B (thiamin, riboflavin, pyridoxine, cobalamin)

Consumed in excess → excreted in the urine

Fat Soluble Vitamins

Absorbed and transported through fat in the body.

- Vitamin A, D, E, K

Consumed in excess → toxic effects:

- Heart arrhythmias
- Increased level of blood calcium
- Liver damage
- Dizziness
- Interference with certain medications
Minerals and Electrolytes

substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and
for regulating many vital body processes.

- Bone health
- Metabolic functions
- Enzymes
- Muscle contraction
- Fluid balance
Minerals and Electrolytes

Minerals - Calcium, phosphorus, magnesium, Iron

Electrolytes - Sodium, Potassium, Chloride

Mineral: Iron

Important for oxygen transport throughout the body

Anemia - Iron deficiency

- Common in female aerobic endurance athletes

- impairs athletic performance due to decreased oxygen transport

Symptoms: muscle fatigue, dizziness, mood changes, decreased concentration, headache, hair loss, feeling
cold.
Minerals: Calcium

Important for bone density and development

- Adolescence (for growth)

- Older women (at risk for osteoporosis

Also plays a role in:

- Neuromuscular function
- Cardiac function
- Blood clotting
- Activating enzymes
Mineral / Amount Needed Each Role in Body Food Source
Day

Calcium Teen female: 1,300 mg building material of bones and dairy products; leafy vegetables;
Teen male: 1,300 mg teeth (skeleton contains about canned fish with soft, edible
99% of body calcium), regulation bones; tofu processed with
of body functions (heart muscle calcium sulfate
contraction, blood clotting

Phosphorous Teen female: 1,250 combines with calcium to give milk and most other dairy foods,
mg Teen male: 1,250 mg rigidity to bones and teeth, peas, beans, liver, meat, fish,
essential in cell metabolism, helps poultry, eggs, broccoli, whole
maintain proper acid-base balance grains
of blood
Mineral / Amount Needed Each Role in Body Food Source
Day

Magnesium Teen female: 360 mg enzyme activator related to whole grains, milk, dark green
Teen male: 410 mg carbohydrate metabolism, aids in leafy vegetables, legumes, nuts
bone growth and muscle
contraction

Iron Teen female: 15 mg Teen part of the red blood cells’ oxygen meat, shellfish, poultry, legumes,
male: 12 mg and carbon dioxide transport peanuts, dried fruits, egg yolks,
system, important for use of liver, fortified breakfast cereal,
energy in cells and for resistance enriched rice
to infection
Water

Water is essential for:

- Regulating body temperature

- Regulating blood pressure
- Nutrient transport

Adequate daily fluid intake for Water:

3.7 Liters (men) / 2.7 L (women) per day

1 liter = 33.81 ounces

Common recommendation is 8x8. Eight 8-ounce glasses of water, or about 2 liters per day. This fluctuates based on
internal and external factors such as temperature, diet, how active you are, your health.
Dehydration

Mild dehydration (2-3% weight loss)

- Decreases performance
- Increases fatigue

Preventing Dehydration:

- Urine should generally stay transparent/light yellow

- Maintain electrolytes
- Hydrate several hours before exercise
Electrolytes

- Help retain fluid

- Essential for muscle contractions
- Essential for nerve transmission
- Lost through sweat
Micronutrient Hunt

Complete the worksheet on classroom.