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he NutrientsMicronutrients
VitaminsMineralsWater
Macronutrients
CarbohydratesProteins
Fats
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CHO (Carbohydrate)Requirements
0.55 = kcal from CHO/day.
Your EER
4 kcal/g = grams CHO/day.
kcal from CHO
Proteins
Fats
CHO
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2 Types of Carbohydrates
4 Cake
4 Candy4 Soda
4 Whole Grains
4 Fruits
4 Beans
Simple
Carbohydrates
Complex
Carbohydrates
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Carbohydrate Uses
4Provides energy in the form of glucose
4Provides fuel for the brain
4Acts as building blocks for chemicals
needed by the body4Repairs tissue damage in the body
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Protein Uses
4Forms muscle, hair, nails, skin, and other tissues
4Provides energy4Repairs injuries
4Carries fats, vitamins and minerals to different
parts of the body4Contracts muscle
4Serves a structural role for every part of the body
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Protein Requirements
Determining your Protein Factor:
Grams of Protein Per Pound of Body Weight
Activity Level Protein Factor
Low to Moderate 0.5 grams
Endurance Training 0.6-0.8 grams
Strength Training 0.6-0.8 grams
Protein Requirements:
___________ ____________ = __________ grams of protein/dayBody wt (lbs) Protein Factor
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Fats Purpose
4Line and insulate the nerves of the brain
and body
4Protect and cushion the body
4Aid in the manufacturing of antibodies4Carry certain vitamins through the body
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Determine Your Max Fat Limit
_________ 0.30 = ____________ kcal of fat /day.
Your EER
_________ 9 kcal/gram = _______ grams of fat /day.
kcal of fat
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Micronutrients
4Vitamins
- Fat soluble
- Water soluble
4Minerals
4RDA (Recommended Daily Allowance)
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Retaining Vitamins
4 Cook food in just enough water to preventburning, do not soak
4 Cook vegetables only until they are crisp andtender
4 Steam or stir-fry foods to retain the mostvitamins
4 Use leftover cooking water for preparing soupsand sauces
4 Cut and cook vegetables shortly before servingor store them in an airtight container
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What Effects Your Ability toAbsorb Minerals?
4Presence of other dietary constituents
4Medications
4Bodys need for the mineral
4Minerals chemical form
4Integrity of the intestinal tract
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Waters Role
4Digests and absorbs nutrients
4Excretes wastes
4Maintains blood circulation throughout
the body
4Maintains body temperature
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Daily Water Requirement
Calculate your Water Loss Limit:
A 2% loss in body weight due to fluid loss equals:
________________ 0.98 = ________________ lbs.
Your body weight
Calculate your Daily Water Requirement:
0.5 ____________ 8 oz. per cup = ___________ cups per day.body weight (lbs)
Stay
Above ThisWeight!!!
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Symptoms of Dehydration
0% Feeling great!
1% Feeling thirsty.
2% Increasing thirst, feeling uncomfortable.3% Dry mouth, blood and urine volumes down.
4% Feeling sick, performance reduced.
5% Feeling sleepy, headache, cant concentrate.
20% Death
Percent Body Weight Loss
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