Nutrition basics

1. Nutrition
Basics

2. • Nutrition is a complex and ever-changing area of study. Diet plans can vary
depending on:
age
gender
activity level
general health.
• We all need 6 nutrients on a regular basis, through a variety of foods, in
moderation.
• The essential nutrients provide:
energy
build and repair body tissue
regulate body processes
improve immune system
assist in weight management
alleviate stress and anxiety

3. • Calories measure energy stored in food
and expended energy
• 1 calorie is amount of energy needed to
raise the temp of 1 gram of water 1
degree Celsius. Kilocalorie is actually
used when referring to food energy
• Macronutrients are needed in larger
quantities and provide energy
• Micronutrients – do not provide
energy / necessary for everyday
chemical processes

4. • Proteins – composed of amino acids and used to build
and repair muscle
Essential proteins are obtained from animal products (red meat, chicken, fish,
milk, eggs).
They can also come from plant sources (quinoa, hemp seed, soy, chia, nuts,
beans, whole grains, seeds, broccoli and green leafy veggies)
Each gram of protein provides 4 calories
• Fats – necessary to store and transport vitamins, cushion
organs and provide energy
Unsaturated fats (good fats): olive oil, nuts, avocado, fish
Saturated fats: red meats, cheese, whole milk, butter, ice cream
Trans fats – found in some pastries, pies, cookies and fried foods
Each gram of fat provides 9 calories
• Carbohydrates – primary source of energy, particularly
when active
Simple Carbs (sugar) - are found naturally in fruits and some veggies
Refined Carbs - processed sugars include soft drinks, cookies, cakes and candy
Complex Carbs – more sustainable source of energy
Sources include grains, beans, rice and veggies
Each gram of carbs provides 4 calories
Macros:
carbohydrates,
protein, fats

5. • Vitamins - Organic compounds vital for ongoing chemical activity in the body.
Do not provide energy but help to release energy
Water-soluble (vitamins C and B complex) – absorbed easily and excreted easily
Fat soluble (vitamins A, D, E, K) – stored in fat cells and liver and can be stored for much longer
• Minerals – inorganic substances necessary for regular metabolic activity in the body
Assist in muscle and nervous system function
Major Minerals – Needed in larger doses
Trace Minerals – Needed in much smaller amounts
Minerals in the news – Iron, Calcium, Sodium
Iron – deficiencies occur more often in women, teenagers, endurance athletes resulting fatigue
Sodium – Excess sodium in studies has been linked to hypertension (high blood pressure)
Calcium - Deficiencies can result in weakening of the bones possibly leading to osteoporosis
Micros: Vitamins and Minerals

6. • Water – regulates body temperature, removes
waste, transports vitamins and minerals
Dehydration can result in: headaches, fatigue, muscle
cramps, decreased performance
Water is found in such foods as apples, melons,
lettuce, soups and milk
Daily water guideline – Drink ½ your body weight in
ounces
Water intake can change day to day depending on
activity, temperature and humidity
Water

7. choosemyplate.gov – USDA website to help determine your
individual diet needs. Replaced the old Food Guide Pyramid
years ago
Reading labels – helps to provide info about the nutrients in a
food product
Keeping a food diary – tracks foods to monitor the whether
you’re getting the basics regularly through a variety of foods in
moderation
Determining whether you’re
getting the basics