Nutrition and Nutrients Overview

BMR: Basal Metabolic Rate

• Stands for Basal Metabolic Rate
• The number of calories your body burns at rest

Calculating BMR in Women

• Factors required: Age, weight, height
• BMR does not require: Menstrual cycle

Harris-Benedict Equation

• To calculate the Daily Amount of Calories (DAC), multiply BMR by the appropriate activity factor

Calculating BMR

• The first step: Determine your body weight

BMR Formula for Men

• Includes waist circumference

Micronutrients

• Measured in milligrams (mg) or micrograms (µg)

Vitamin D

• Synthesized by the body through sunlight exposure
• Found in oily fish, eggs, fortified foods

Role of Micronutrients

• Contribute to various bodily functions, including growth, development, and maintaining health
• Considered essential for overall well-being

Micronutrients Priority

• More critical than other macronutrients

Dietary Approach for Micronutrient Intake

• Suggested approach: Consume a diverse and balanced diet

Functions of Micronutrients

• NOT a function: Providing energy

Individual Micronutrient Needs

• Vary based on factors such as age, sex, pregnancy, and lactation

Essential Nutrients

• Nutrients the body cannot produce on its own, must be obtained through diet

Functions of Nutrients

• NOT a function: Decreasing energy levels

Focus of Nutrition

• Primary focus: Maintaining a healthy body and preventing disease

Non-Essential Nutrients

• Not classified: Water

Nutrition and Energy Levels

• Proper nutrition enhances energy levels

Role of Vitamins

• Contribute to various processes like growth, metabolism, and maintaining health

Balanced Diet Importance

• Helps ensure adequate intake of all essential nutrients

Energy-Providing Nutrients

• Primarily provides energy: Carbohydrates

Daily Water Replacement

• Average amount: 2 to 3 liters

Water's Role

• Regulates body temperature, transports nutrients, and eliminates waste products

Dehydration

• Condition: Occurs when your body’s water content is too low

Functions of Water

• NOT a function: Building muscle

Hydration and Physical Performance

• Fluids in the body contribute to physical performance by regulating body temperature, transporting nutrients, and lubricating joints

Body Without Adequate Hydration

• Without adequate hydration, the body can experience fatigue, decreased performance, and even heat stroke

Fluid Loss Sources

• Sweating

Hydration Contributors

• DOES NOT contribute: Dehydration

Water Before Exercise

• Purpose: Helps to prevent dehydration during exercise and improves physical performance

Fluid Consumption During Exercise

• General recommendation: 4 to 6 ounces of fluid every 15 to 20 minutes

Optimizing Hydration

• Begin drinking water: Before you feel thirsty, to maintain optimal hydration during exercise

Risks of Dehydration

• Waiting until you feel thirsty to drink water can lead to impaired performance and heat exhaustion

Recommended Fluids During Exercise

• Best fluid for exercise less than 1.5 hours: Water

Sweating During Exercise

• Physiological process: Thermoregulation, helps cool the body

Overhydration During Exercise

• Can cause hyponatremia, a condition where the sodium levels in the blood become too low.

Hydration Strategy Components

• NOT a component: Reducing fluid intake

This quiz explores the vital concepts of nutrients and nutrition, emphasizing their importance in maintaining physical and mental health. It covers essential nutrients, their sources, and their roles in growth and bodily functions. Test your understanding of how proper nutrition impacts overall well-being.