13 Nutrition Basics PDF

Essential nutrients nutrients … Macronutrients - carbohydrates - fats - proteins Micronutrients - vitamins - minerals Recommended nutrient intake CHO - 45-65 % of daily diet PRO - 10-35% of daily diet FAT - 20-35% of daily diet  How much am I eatin...

Essential nutrients nutrients … Macronutrients - carbohydrates - fats - proteins Micronutrients - vitamins - minerals Recommended nutrient intake CHO - 45-65 % of daily diet PRO - 10-35% of daily diet FAT - 20-35% of daily diet  How much am I eating? Assume 2000 Cal diet … - CHO 50% x 2000 Cal = 1000 Cal 1000 Cal @ 4 Cal/g = 250 g/day - PRO 20% x 2000 Cal = 400 Cal 400 Cal @ 4 Cal/g = 100 g/day - FAT 30% x 2000 Cal = 600 Cal 600 Cal @ 9 Cal/g = 66.7 g/day oHowever, the saturated variety should be < 200 Cal or 22.2 g/day Micronutrients Vitamins + organic substances + regulate growth and metabolism as well as many other functions Minerals + inorganic elements + regulate bodily functions  Vitamins: Promote growth and reproduction Help perform body functions, mental alertness, and immune system functioning Not direct sources of energy 13 vitamins Fat soluble vs. Water soluble Hypervitaminosis Antioxidants Phytochemicals: help prevent chronic disease Protect cells Sources … Vitamin C Collagen synthesis Boosts immune function Aids in iron absorptions Sources …  Vitamin D Mineralization of bones and teeth May reduce the risk of certain cancers and immune- related diseases Can be produced by the body Vitamin D & depression Sources …  Minerals: Inorganic, indestructible, elements that aid physiological processes Regulate bodily functions Major minerals: needed in larger amounts Trace minerals: needed in small amounts  Sodium (Na) Fluid balance Nerve transmission Muscular contractions Recommended intake: 1500-2300 mg/day Sources … Potassium Potassium (K) Fluid balance Nerve impulses Muscle activity Sources …  Iron (Fe) Aids in transportation of oxygen Heme iron vs. non-heme iron Recommended intake: Men: 8 mg/day Women: 18 mg/day Sources …  Calcium (Ca) Component of bones and teeth Nerve transmissions Blood clotting Recommended intake for adults 19-50: 1000 mg/day Sources …  Water – absolutely necessary 50-60% of total body weight Recommended: 2-4 L/day Sources … Dehydration – thirst Daily water balance in the body Daily intake Daily output + Metabolism = 10% + sweat = 8% + Moist food = 30% + feces = 4% + Beverages = 60% + insensible losses = 28% + urine = 60% How does this translate into a “healthy” diet? Key messages Canada’s Food Guide Do … + encourage variety + emphasize cereals, breads, vegetables, and fruits + reduce fat intake + limit or reduce salt, caffeine, and alcohol + maintain a “healthy” body weight  Canada food guide  Eating for Good Health Obtain nutrients from a variety of food groups each day Choose lower-fat foods more often Choose whole-grain & enriched products Choose dark green and orange vegetables and orange fruit more often Choose lower-fat milk products more often Choose leaner meats, poultry, and fish, as well as dried peas, beans, and lentils Limit salt, alcohol, and caffeine Read the labels ! Read the labels !