NUTRITION AND ENERGY

A BALANCED DIET COMBINED WITH REGULAR EXERCISE AID IN THE OVERALL

GENERAL HEALTH OF THE BODY• HUMANS REQUIRE ENERGY TO FUNCTION.

• THE TOTAL ENERGY USED BY AN INDIVIDUAL DEPENDS ON THE TYPE AND INTENSITY OF THE ACTIVITY AND THE ENERGY REQUIRED FOR BASIC LIFE PROCESSES.

• THE AMOUNT OF ENERGY REQUIRED TO MAINTAIN MINIMUM ESSENTIAL LIFE FUNCTIONS IS CALLED BASAL METABOLIC RATE, OR BMR.

• HUMANS OBTAIN THE ENERGY REQUIRED TO CARRY OUT BASIC LIFE PROCESSES FROM THE FOOD THEY CONSUME. FOOD ENERGY IS MEASURED IN CALORIES.

• THE AMOUNT OF FOOD ENERGY (CALORIES) A PERSON REQUIRES VARIES WITH BODY WEIGHT, AGE, SEX, ACTIVITY LEVEL, AND NATURAL BODY EFFICIENCY.

* If one consumes more calories than the body uses, the excess is stored and weight is gained. Weight loss occurs when fewer calories are taken in than the body needs.*

To burn food for the release of energy stored in it, oxygen must be supplied to cells, and carbon dioxide removed.• The heart/lung system work together to

deliver oxygen rich blood to all of the organs, tissues and cells of the body.

• Lungs take in oxygen for the combustion of food and they eliminate the carbon dioxide produced.

• The circulatory system moves all these substances to or from cells where they are needed or produced, responding to changing demands.

METABOLISM AND BMR• METABOLISM IS THE SET OF CHEMICAL REACTIONS INVOLVED IN STORING

FUEL (FOOD) MOLECULES AND CONVERTING FUEL (FOOD) MOLECULES INTO ENERGY.

• IN ORDER FOR THE BODY TO USE THE FUEL ENERGY STORED IN FOOD, THE FOOD MUST FIRST BE DIGESTED AND COMBINED WITH OXYGEN (OXIDIZED).

• THREE FACTORS CONTRIBUTE TO THE OVERALL METABOLIC RATE OF THE BODY.

• THE BASAL METABOLIC RATE (BMR) ACCOUNTS FOR ABOUT 60% OF ALL ENERGY USED BY THE BODY. DAILY PHYSICAL ACTIVITIES SUCH AS WALKING AND MOVING AROUND ACCOUNT FOR ANOTHER 30% OF THE ENERGY USED BY THE BODY. FINALLY, 10% OF THE ENERGY USED BY THE BODY IS USED TO DIGEST AND PROCESS (OXIDIZE) FOOD.

EXERCISE AND ENERGYIn order for systems to work properly, energy from

the cells must be transformed into a useable form for cells and ultimately, organs, to perform work. These systems work together in order for the body to function properly and maintain a balance.

Regular exercise is important to maintain a healthy heart/lung system, good muscle tone, and bone strength.

Regular exercise and physical activity increases the heart rate providing more oxygen for the body to use for processing food. A healthy body requires a delicate balance between a healthy diet and physical activity.

ENERGY IN = ENERGY OUT

• In order for energy balance to occur, Energy In = Energy Out. • This means that caloric intake equals caloric output.

Food components (protein, fat, and carbohydrate) taken into the body have the following fates: they can be used to fuel metabolic activities and physical activities, they can be incorporated into growing body tissues, and they can be stored as fat.

WHAT IS A CALORIE?• The energy obtained

from carbohydrates, proteins, and fats is measured in units called calories.

Calories

CALORIE CALCULATIONS• CARBOHYDRATES 1G = 4 CALORIES

• PROTEIN 1G = 4 CALORIES

• FAT 1G = 9 CALORIES

• ALCOHOL 1G = 7 CALORIES

SAMPLE CALCULATION

• A SLICE OF BREAD HAS 9G OF CARBOHYDRATES, 2G OF PROTEIN, AND 1G OF FAT.

• 9 GRAMS CARBOHYDRATES X 4 CALORIES/GRAM

= 36 CALORIES+ 2 GRAMS PROTEIN X 4 CALORIES/GRAM

= 8 CALORIES+ 1 GRAM FAT X 9 CALORIES/GRAM

= 9 CALORIES_________________________

TOTAL CALORIES = 53

For the body to use food (proteins, lipids, carbohydrates) for energy and building materials, the food must first be digested into molecules that are absorbed and transported to cells.

The cells then turn the food into energy (ATP) through cellular respiration and metabolism.

The energy is then put out of the body through heat, CO2, and H20 (sweat).

HOW DOES THE BODY USE ENERGY?

• MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image – a place setting for a meal.

• Before you eat, think about what goes on your plate or in your cup or bowl.

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carbohydrates

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The New Pyramid - Nutrition

WHAT ARE NUTRIENTS?

• ESSENTIAL SUBSTANCES THAT YOUR BODY NEEDS IN ORDER TO GROW AND STAY HEALTHY

• SIX CATEGORIES OF NUTRIENTS:

• CARBOHYDRATES

• PROTEINS

• MINERALS

• VITAMINS

• FATS

• WATER

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Do you know the MOST IMPORTANT nutrient?

It’s Water!60%-80% of the human body is WATER!

Function: Assists with the transport of materials in the body by making up most of the liquid part of blood

(plasma), helps regulate body temperature, and helps break down

food in the digestive system

Food sources: vegetables, fruit, milk

CARBOHYDRATES

• STRUCTURE AND FUNCTION: CARBOHYDRATES ARE SUGARS AND STARCHES THAT THE BODY USES FOR ENERGY!

• PLANTS ARE THE MAJOR SOURCE OF CARBOHYDRATES IN THE FOOD WE EAT.

SIMPLE CARBOHYDRATES

• SUGARS THAT ARE QUICKLY DIGESTED AND PROVIDE A BOOST OF ENERGY FOR THE BODY

• FOODS WITH LOTS OF SUGAR: ORANGES, MILK, COOKIES, CANDY

Carbohydrates

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COMPLEX CARBOHYDRATES

• STARCHES THAT ARE COMPOSED OF MANY SUGARS LINKED TOGETHER

• THEY PROVIDE THE BODY WITH LONG-TERM ENERGY SINCE THEY ARE DIGESTED MORE SLOWLY THAN SUGARS.

• FOODS WITH LOTS OF STARCH: RICE, BEANS, POTATOES

Carbohydrates

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The digestive system breaks/ tries to break carbohydrates down into single sugar molecules

Glucose is a small enough molecule to enter the blood stream.

Now its known as ‘blood sugar’ – and is the universal source of energy.

As blood sugar levels rise, special cells in the pancreas churn out more and more insulin, a hormone that signals cells to absorb blood sugar for energy or storage.

As cells sponge up blood sugar, its levels in the bloodstream begin to fall.

That’s when other cells in the pancreas start making glucagon, a hormone that tells the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

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• 9 of the 20 amino acids are called essential amino acids because you must obtain them from the foods you eat since your body cannot make them.

Protein

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Proteins• Structure: Proteins are made

from many amino acids connected together in different arrangements.

• Function: Provide the building materials your body needs to grow and repair itself

• Amino acids- are used in every cell of your body to build the proteins you need to survive.

FUNCTIONS:

• ENERGY SOURCE FOR THE BODY (MORE THAN CARBS AND PROTEINS)

• HELP PROTECT AND CUSHION VITAL ORGANS AS WELL AS JOINTS

• INSULATE THE BODY

STRUCTURE:

• FATS BELONG TO A GROUP OF ORGANIC COMPOUNDS CALLED LIPIDS WHICH ARE SUBSTANCES THAT DO NOT DISSOLVE IN WATER.

• FATTY ACIDS ARE THE BUILDING BLOCKS OF FATS.

Fat

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UNSATURATED

FATS: • Contain fatty acids that

are missing hydrogen atoms

• At room temperature, they are typically in liquid form.

• They are less harmful to the circulatory system than saturated fats.

• Foods with a lot of unsaturated fat: canola, safflower, and peanut oils

SATURATED FATS:

• Contain fatty acids with the MAXIMUM amount of hydrogen atoms

• At room temperature, they are typically in solid form.

• Diets with TOO MUCH saturated fat have been known to cause heart disease.

• Foods with a lot of saturated fat: beef fat, egg yolks, dairy products

Cholesterol- is a type of fat found in your blood. Your liver makes cholesterol for your body. You also can get cholesterol from the foods you eat.

LETS REVIEW!• CARBOHYDRATES: THESE PROVIDE THE BODY WITH MOST OF THE ENERGY IT

NEEDS. EATING WHOLE-GRAIN BREADS AND CEREALS IS A GOOD WAY TO MAKE SURE YOUR BODY GETS ENOUGH CARBOHYDRATES.

• PROTEINS: THESE ARE USED FOR THE GROWTH AND REPAIR OF CELLS, TISSUE (INCLUDING MUSCLES), AND ORGANS. OUR BONES AND TEETH ALSO NEED PROTEIN, WHICH IS FOUND IN MEATS, FISH, EGGS, BEANS, AND NUTS.

• FATS: “GOOD” FATS STORE ENERGY FOR EMERGENCY USE AND CAN IMPROVE HEART HEALTH. SOURCES INCLUDE AVOCADO, OLIVE OIL, NUTS, AND SEEDS.

• FIBER: THIS IS THE PART OF FOOD THAT YOUR BODY DOES NOT BREAK DOWN IN DIGESTION. AMONG OTHER THINGS, IT LOWERS THE RISK OF CERTAIN DISEASES. IT IS FOUND IN PLANT FOODS LIKE CEREALS, BREADS, FRUITS, AND VEGETABLES.