Nutrition 101 PDF

Nutrition 101 KIN 150 – Spring 2025 Ethan Elkins M.S. What is Nutrition? Nutrition is the science that studies the interaction between nutrients and the body’s function and health Sports nutrition focuses on the improvements of athletic performance Nutrients Nutrient is a su...

Nutrition 101 KIN 150 – Spring 2025 Ethan Elkins M.S. What is Nutrition? Nutrition is the science that studies the interaction between nutrients and the body’s function and health Sports nutrition focuses on the improvements of athletic performance Nutrients Nutrient is a substance that the body needs for energy, growth, and development 3 main functions: 1. To provide energy 2. To provide building blocks for repair, growth, and maintenance 3. To regulate body processes AKA metabolism 3 key characteristics: 1. Needed in specific amounts 2. Insufficient intake may lead to deficiencies 3. Excessive intake may lead to toxicity What is Metabolis m? Metabolism Metabolism: All the continuous biochemical reactions occurring within the body to maintain life. Examples of biochemical reactions Neurons firing Muscles contracting Krebs cycle, ETC, glycolysis Metabolism The faster your metabolism, the more calories your body needs. Example: If I am exercising, my muscles are contracting continuously, I need more calories to allow for this to occur. The speed of your metabolism is commonly known as metabolic rate. It’s the number of calories you burn in a given amount of time, also known as calorie expenditure. https://www.healthline.com/nutrition/get-a-fast-metabolism#what-it-is  Metabolic rate can be divided into several categories: Basal metabolic rate (BMR): The calories required to maintain the bare functions of life. i.e. breathing, heart rate, cell renewal etc. Resting metabolic rate (RMR): The minimum metabolic rate required to keep you alive and functioning while at rest. On average, it accounts Metabolic for up to 50–75% of total calorie expenditure. Thermic effect of food (TEF): The number of Rate calories burned while your body is digesting and processing food. TEF usually represents about 10% of your total energy expenditure. Thermic effect of exercise (TEE): The increase in calories burned during exercise. Non-exercise activity thermogenesis (NEAT): The number of calories required for activities other than exercise. This includes fidgeting, changing posture, standing, shivering, etc. Can I change my metabolism?  Although genetics may contribute to differences in metabolism, scientists don’t agree on the Yes and No extent to which they affect metabolic rate, weight gain, and obesity  Numerous factors affect your metabolic rate, including: Age: The older you get, the slower your metabolic rate. This Factors is one of the reasons that people tend to gain weight as they age. Muscle mass: The greater your muscle mass, the more that Affect calories you burn. Body size: The bigger you are, the more calories you burn. Metabolic Environmental temperature: When your body is exposed to cold, it needs to burn more calories to prevent your body Rate temperature from falling (NEAT). Physical activity: All body movements require calories. The more active you are, the more calories you’ll burn. Your metabolism will speed up accordingly Hormone disorders: Cushing’s syndrome and hypothyroidism slow down metabolic rate and increase your risk of weight gain.  Fact or Fiction? Obese individuals have a lower total and resting metabolic rate, compared to normal-weight individuals Fiction! Interestingly, most studies show that obese individuals have a higher total and resting metabolic rate, compared to normal-weight individuals Researchers note that this is partly because obese people have greater amounts of muscle to help support their extra weight Yet, studies indicate that obese people have higher metabolic rates irrespective of their muscle mass In contrast, other studies show that formerly obese people have a 3–8% lower metabolic rate, on average, than those who have never been obese  However… Obese individuals do tend to have a more glycolytic metabolism. As in, to prefer carbs as a fuel source, rather than fat (oxidative). Classifying Nutrients Essential vs. non-essential Essential: Necessary for life The body cannot make at all or cannot make in sufficient amounts Omission from diet leads to decreased health Have a known biological function ( i.e. Vitamin C) Non-essential: The body can make it in sufficient amounts Consumption is still beneficial for health (i.e. Vitamin D) Classifying Nutrients Energy-yielding Non-energy-yielding (Macronutrients) (Micronutrients) Carbohydra Vitamins tes Lipids Minerals Proteins  Nutrient Terms Enriched, Fortified, Supplements, Phytochemicals Enriched Foods Foods that have nutrients added back that were removed during processing The amount of nutrients added is approximately that of the natural content of food before processing Examples: Soy milk-- Calcium White bread & white rice-- Folate Fortified Foods Foods with nutrients added to them that were not originally present Examples Milk– Vitamin A and Vitamin D Cereal– Vitamin B Salt-- Iodine  Dietary Supplement A product (other than tobacco) that contains one or more of the following dietary ingredients: a vitamin, a mineral, an herb or botanical, an amino acid, or a constituent of any of these substances Used to supplement* the diet * means in addition to, not instead of Phytochemical A chemical compound in plants that has various effects on body functions and plays an important role in health NOT a nutrient  Nutrition Terms Calories, Macronutrients, Nutrient Density, Food Labels  https://www.youtube.com/watch?v=VEQaH4LruUo What is a calorie? A calorie is a unit of energy The amount of energy required to raise the temperature of 1 kg of H2O by 10 C Amount of energy released by the nutrients in a particular food after digestion and absorption gives us calories in that food  CHO 4 calories per gram PRO 4 calories per gram FAT 9 calories per gram H2O 0 calories per gram **Alcohol is not a macronutrient, but it provides 7 calories per gram Example Assume an athlete requires 2,500 calories daily and wants 55% of their total calories to be from carbohydrates: Calculate the number of total calories contributed by carbohydrates based on the goal percentage: 2,500 × 0.55 (55% of calories from carbohydrates) = 1,375 calories from carbohydrates. Convert calories from carbohydrates to grams of carbohydrates daily: 1,375 calories ÷ 4 calories/ gram = 344 grams of carbohydrates daily Fink, Heather Hedrick; Mikesky, Alan E.. Practical Applications in Sports Nutrition (Kindle Locations 3239-3243). Jones & Bartlett Learning. Kindle Edition. Acceptable Macronutrient Distribution Range (AMDR) Macronutrient % of total daily calories Carbohydrates 45-65 Fat 20-35 Protein 10-35 Recommended range of intakes for carbohydrates, fats, and proteins associated with a decreased risk of chronic disease Expressed as a percentage of total daily calorie needs AMDR recommendations differ based on age group & for athletes. Why? Acceptable Macronutrient Distribution Range (AMDR) Q: Why does fat have 9 calories per gram, but carbs and protein only 4? - A: Chemical Structure. Energy is stored within the carbon bonds of a molecule. Fats have more carbon atoms, and thus provides more energy when broken down. - Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat. Nutrient Density The nutrient content of a food relative to its calories Nutrient-dense foods provide substantial amounts of vitamins and minerals with relatively few calories A high ratio of vitamins/minerals to calories is desirable A high ratio = high nutrient density Example: Starburst vs. a banana for a snack, both 100 calories. Which is the more nutrient-dense choice? Nutrient Density Food Labels Ingredient List All of the ingredients must be listed List order must be by weight, from the most to the least amount Nutrition Facts Serving size Total calories Calories from fat CHO and PRO content Vitamin and Minerals % Daily Values Serving Size Critical when comparing foods The serving size typically consumed in one sitting by most people Must be expressed in both common household and metric measures Application tip: One way to determine how many servings you are consuming is to compare the amount of food you are about to eat (your portion) to everyday objects. For example, 1 cup of cereal is about the size of your fist; ½ cup of dried fruit is about the size of an egg; and ½ cup of pasta, rice, or potato is about half a baseball. Therefore, if you eat a cup of rice (about the size of a baseball), you have consumed two servings of rice Daily Value (DV) The nutrient standards used on food labels Daily Recommended Intake (DRIs) are not used on food labels because they vary for different age and gender groups Daily Values Based on a 2,000-calorie diet A 5% DV or less is LOW for all nutrients A 20% DV or more is HIGH for all nutrients Drawback: not everyone has the same desirable standards of intake Tells you what % of the recommended daily value for that nutrient/category you are consuming (per serving) Adjustments to Daily Value Adjustments may be needed if one’s daily caloric goal is different than 2,000 calories Example: Erin’s current diet plan requires 2,900 kcal/day. The label on her granola bar says that the 160 mg of sodium it contains is 7% of the recommended DV for a 2,000-calorie diet What % DV is it for Erin? (percent value on label) X (2000 kcal) / (daily calorie target) 7 X (2000/2900) Approximately 4.8%