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NUTRITION – MACRONUTRIENTS & MICRONUTRIENTS
Topic 1
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Nutrition – is it important?
Leading cause of death in United States #1- Heart Disease #2 - Cancer #4 - Stroke #7 - Diabetes
Number of deaths per year with a direct link to nutrition,
Over1.3 million
Many diseases effects can be reduced or completely
abolished
by practicing good nutrition.
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Nutrition is the process by which humans take in and use food in their bodies
What is Nutrition?
EAT Play/WorkSleep
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The Basics
‘Macronutrients’ and ‘Micronutrients’ Macronutrients –
Protein, fat and carbohydrates
Micronutrients – All vitamins and minerals
Fiber (form of Carbohydrate)
Structural part of plants Water
Essential to survival!
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Water
Regulates body temperature Lubricates joints Flushes out waste products in the liver
and kidneys Carries nutrients & oxygen to cells Dissolves minerals & nutrients to make
them accessible to the body Protects organs Aids in prevention of constipation
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Fluid Facts
Factors that influence fluid requirements Exercise Environment Illness & health related conditions Pregnancy and breastfeeding
When not enough fluid is consumed dehydration occurs! Constipation Falls Confusion Infections & hospitalizations
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Macronutrients – Protein
Protein Builds and repairs muscles Makes hair and skin Fights against infections Supplies energy to the body
Protein ~25% daily calories Calories
Sedentary men 1800 calories/day Sedentary women 1500 calories/day
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Macronutrients – Carbohydrates
Carbohydrates Provides energy for daily activities Helps mental function Needed for heart to beat, muscles to move
and lungs to breathe Carbohydrates ~50% daily calories
Calories Sedentary men 1800 calories/day Sedentary women 1500 calories/day
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Macronutrients – Fat
Fat Provides insulation to the body Helps store fat-soluble vitamins Protects the heart, kidneys, and liver Supplies energy to the body
Fat ~30% daily calories Calories
Sedentary men 1800 calories/day Sedentary women 1500 calories/day
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Fiber
Soluble fiber (functions) Lowers blood cholesterol; delays glucose
absorption Insoluble fiber (functions)
Accelerates intestinal transit time; adds bulk
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How Many Macronutrients are in My Food?
READ LABELS
Calorie King (book or website)
www.nutritiondata.com
www.mypyramid.gov
www.nal.usda.gov/fnic/foodcomp/search/
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Micronutrients – small amounts
Vitamins: A, B, C, D, E and K Needed for healthy teeth and skin (vitamin A) Converts carbohydrates into energy (B1-thiamin) Maintenance of normal brain function (B-6
pyridoxine)
Minerals/Electrolytes: Iron, zinc, calcium, potassium, magnesium, etc. Builds strong bones and teeth (calcium) Formation and repair of muscles (magnesium) Maintenance of blood sugar levels (chromium)
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Water Soluble Vitamins
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Fat Soluble Vitamins
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Bringing it all Together
Macro & Micro are found together in most foods
Balance of both makes a nutrient dense food Examples:
Banana- Carbohydrate and potassium Oatmeal- Carbohydrate, folate, and B vitamins Salmon- Protein, fat and vitamins D and E Avocado- Fat, B vitamins, vitamins E and K Broccoli- Carbohydrate, vitamin A and C
Chocolate cake- Calories, carbohydrates, fat, sodium
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But I don’t like calculations…!?! Dietary Guidelines for Americans
(DGA) 6 servings grains daily (make ½ whole grains) 3 servings of dairy daily Choose lean meats 5 fruits & vegetables daily Less than 1/3 of calories from fat (30%)
Snacks Count Too! 1–2 each day ~150 calories each
Handout
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Techniques to use in the Real World
Plate Method ½ of plate of foods with carbohydrate
Rice, breads, pasta, fruits, vegetables etc ¼ of plate of foods with protein
Salmon, beans etc ¼ of plate or less of foods with fat
Dressings, sauces etc
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Discussion
What about…?
Can I still eat
CAKE?
Do I have to eat
broccoli??
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Reference Materials
Mayo Clinic - http://www.mayoclinic.com/ American Dietetic Association –
http://www.eatright.org/ MyPyramid - http://www.mypyramid.gov/ American Heart Association -
http://www.heart.org/HEARTORG/ American Diabetes Association -
http://www.diabetes.org/ Center for Science in the Public Interest -
http://www.cspinet.org/ National Institutes of Health
http://www.nih.gov USDA National Nutrient Database for Standard
Reference - http://www.nal.usda.gov/fnic/foodcomp/search/