PLEASE WRITE DOWN YOUR FIVE FAVORITE FOODS. alSO, WHY YOU LIKE THESE FOODS. : PLEASE WRITE DOWN YOUR FIVE FAVORITE FOODS. alSO, WHY YOU LIKE THESE FOODS.
Nutrition : Nutrition Fitness I
Freshmen
Mr. McCurley
The Macronutrients : The Macronutrients What is a “macronutrient?”
A nutrient required or used in relatively large quantities
an essential chemical element needed by all life in large quantities for it to function normally
The Three Macronutrients : The Three Macronutrients Carbohydrates
Lipids
Proteins
Carbohydrates : Carbohydrates All living cells contain carbohydrates
Combining carbon, hydrogen and oxygen form a molecule of carbohydrate (sugar)
There are four categories of carbohydrates
Simple Carbs : Simple Carbs Simple Carbs
Four Categories of Carbs : Four Categories of Carbs Monosaccharide (simple sugar) – More than 200 monosaccharides occur in nature. Three nutritionally important forms.
Glucose (dextrose) – blood sugar occurs naturally in food
Fructose – sweetest of simple sugars. Occurs in fruits and honey.
Galactose – does not occur naturally
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) Disaccharides (simple sugar) – sugar composed of two monosaccharides. Three important forms.
Sucrose: most common. Constitutes up to 25% of total caloric intake. Occurs naturally in most foods that contain carbs. (maple syrup, honey, brown sugar)
Lactose – found in natural form only in milk. Least sweet. (Lactose intolerant? Lacking the enzyme)
Maltose – Also called malt sugar. Small contribution to carb protion of a diet.
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) Oligosaccharides – main dietary sources are vegetables
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) Polysaccharides – Plant vs. Animal
Plant Polysaccharides: Starch and Fiber
Starch – storage form of carbohydrates in plants
Large amounts exist in peas, beans, potatoes, roots
Energy source for plants future use
Complex Carbohydrates – commonly refers to dietary starch
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) Plant Polysaccharides
Daily starch intake has decreased about 30% since the turn of the century.
Simple sugar intake has increased from 30 to 50%.
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) Plant Polysaccharides – Fiber
The indigestible portion of plant foods that move food through the digestive system, absorbing water and making defecation easier
Miracle starch?
Recommended you intake 20 to 30 grams of fiber per day
Americans typically consume 12 to 15 grams.
Fiber consumption for those in Africa/India range between 40 and 150 grams per day
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) What can fiber do for you?
Aids in gastrointestinal functioning
Increases stool weight and volume by 40 to 100%
Fiber Supplements Advertisements
May modestly reduce serum cholesterol levels
Reduces the rate of carbohydrate digestion causing slower absorption by the intestine.
Can actually reduce the total number of calories consumed in meals.
Four Categories of Carbs (cont.) : Four Categories of Carbs (cont.) Animal Polysaccharides – Glycogen
Glycogen is the storage polysaccharide found in animal muscle and livers.
Good Carbs vs. Bad Carbs : Good Carbs vs. Bad Carbs The War Rages On. . . .
Good Carbs vs. Bad Carbs : Good Carbs vs. Bad Carbs Complex Carbs Aid in Weight Management
Fiber Keeps You Full Longer
Complex Carbs Contain More Nutritional Benefit
Lipids or Fatty Acids : Lipids or Fatty Acids 90% of the body’s total fat resides in adipose tissue depots of the subcutaneous tissues
“Lipids” often used interchangeably with “fat”
Fat is actually a subgroup of lipids – called triglycerides
Cholesterol – lipid found in cell membrane of all tissues
HDL (good) vs. LDL (bad)
Why Our Body Needs Dietary Fat? : Why Our Body Needs Dietary Fat? Dietary fat provides an average energy intake which is approximately twice that of carbohydrate or protein.
A minimum amount of dietary fat is necessary to facilitate absorption of fat-soluble vitamins (A, D, E and K)
A minimal amount of body fat is also necessary to provide insulation that prevents heat loss and protects vital organs from shock due to ordinary activities.
Dietary Fat is also necessary for the production of hormones within the body, and also is necessary for certain human function.
Why Our Body Does not Need Excess Fat – 30% DV : Why Our Body Does not Need Excess Fat – 30% DV High fat intake contributes to increased risk of obesity, diabetes and atherosclerosis.
Atherosclerosis is the primary cause of coronary and cardiovascular diseases and is primarly due to the buildup of plaque on the inside walls of arteries.
Saturated fats have a profound hypercholesterolemic effect and tend to increase LDL. They are found predominantly in animal products
Butter, cheese and meat, coconut oil and palm oil are common vegetable sources.
Why Our Body Does Not Need Excess Fat (cont.) : Why Our Body Does Not Need Excess Fat (cont.) Intake of monounsaturated fats in oils such as olive oil is thought to be preferable to consumption of polyunsaturated fats in oils such as corn oil
Does not have the same effect on LDL
Keeping cholesterol in the normal range not only helps prevent heart attacks and strokes but may also prevent the progression of atherosclerosis.
Proteins : Proteins Protein is a large organic compound made of amino acids
Greek word – primary importance
Proteins are responsible for more than just muscle
Enzymes, structural mechanical function (actin/myosin), immune respones, cell signaling
Proteins – Dietary Considerations – 15% DV : Proteins – Dietary Considerations – 15% DV Proteins found predominantly in animal sources
Chicken, fish, meat, eggs, etc.
Good sources vs. Bad
Whopper vs. Salmon
Protein usage by the Body
Athletes require excess protein consumption
100 gram increase would yield an extra pound a day of muscle
Nitrogen Balance – What is not used is loss.
Extreme protein catabolism strains liver and kidney function
In Groups. . . . : In Groups. . . . Pick One Card Per Group
Research Nutritional Value of Meal
Be able to Discuss Possible Healthier Alternatives at Your Specific Restaurant
Be able to describe nutritional content