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Nutrition

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by

Aaron Stout

on 29 October 2012

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Transcript of Nutrition

Nutrition The science of foods and their components as they relate to health and disease; processes within the body; and the social, economic, cultural, and psychological implications of eating Defining Nutrition... Nutrients are substances that alter health when they are absent from the diet for extended periods What is a Nutrient? There are six classes of nutrients:

Carbohydrates, Vitamins, Lipids, Proteins, Minerals, Water 1)
Organic:
Vitamins, Carbohydrates, Lipids, Proteins
Inorganic:
Minerals, Water Division of Nutrients 2)
Macronutrients:
Carbohydrates, Lipids, Proteins
Micronutrients:
Vitamins, Minerals Carbohydrates: Used as fuel and found in grains, vegetables, fruits, legumes, and dairy

Lipids: Used for fuel, insulation, building hormones and cell membranes. Found in butter, cooking oils, nuts and seeds, coconut, olives, and avacodos

Proteins: Used to build tissues and regulate body processes. Found in meat, dairy, legumes, grains, vegetables Nutrient Functions, & Sources Minerals: Used for maintaining body functions and forming body structures. Found in meat, dairy, fruits, and vegetables

Vitamins: Used to regulate body processes and maintain organ and tissue function and health. Found in fruits, vegetables, meats, grains, dairy, legumes, nuts, and seeds
Fat Soluble: A, D, E, & K
Water Soluble: C, & B vitamins Of Total Daily Calories
Carbs (4 kcals/g): 45-60%; 25-35g fbr
Fat (9 kcals/g): 20-35%; <10% sat
Protein (4 kcals/g): At least 10% Macronutrient Recommendations Drink at least 8 glasses of water each day

Aim for 3-4 quarts if you exercise regularly

A good rule of thumb is to divide your body weight by 2, and drink that number in ounces of water every day.

Sodas, tea, coffee, milk, and juice should not be included in this added toward this total Water Recommendations Eat Breakfast
Use Moderation: Enjoy a variety of foods. Limit those that have "empty" calories and remember more is not always better
Reduce eating Fast Food
Minimize Packaged or Processed Food Consumption
Consider Healthy Snacking
Eat Organic When Feasible
Reduce Liquid Calories Eating Recommendations Complete a Nutrition Log of one weekday and one weekend day in which you record what you eat, how many calories, and the amount of fat, saturated fat, carbohydrate, fiber, and protein. Also record the ounces of water you drink. Assignment Resources:
www.mypyramidtracker.gov
www.myfoodapedia.gov Determine if you achieved the recommended ranges for each of these and bring your log to class next Tuesday
Full transcript