Introduction To Nutrition
Introduction To Nutrition
An essential nutrient is a nutrient required for normal body functioning that cannot
be synthesized by the body and must be obtained from a dietary source. Some
categories of essential nutrient include:
Macronutrients:
• Carbohydrates.
• Fats (Lipid).
• Proteins.
Micronutrients:
• Vitamins.
• Minerals.
Carbohydrates
Most available, fastest breakdown, bodies first choice. Give fuel to the body by
breaking down to glucose. Glucose is primary energy source for all body cells .
PLANTS are the major source of carbohydrates in the food we eat. Examples:
cereal grains, vegetables, Legumes, fruits, nuts, and sugars
Simple Carbohydrates
They provide the body with long-term energy since they are
digested more slowly than sugars.
Provides energy
Highest kilocalorie value
Certain amount of Fat in diet is healthy
Too much can cause weight gain
3 types of fat
• Saturated found in meats, milk, cream, butter, cheese, egg
yolks
• Unsaturated found in oils, fish oil, nuts, avocado
• Trans fat found in all processed and fried food
Protein
Builds and repairs body tissues (i.e. skin, organs, & muscle)
Organic compounds
Regulate body processes
Help promote chemical reactions in the body
Body does not make vitamin, must get all from the diet.
• Water soluble: B, C
• Fat soluble: A, E, D,K
can build up and form toxicity.
Minerals
Inorganic compounds.
Regulate body processes.
In a variety of foods, this is good because they must be
taken in relatively large amounts.
Examples: calcium, phosphorus, potassium, sodium,
chloride, iron, magnesium, zinc
All food categories we discussed should be in our daily
intake.
Every component should be taken in a specific
percentage to maintain our health.
Example: we should eat 45% – 65% CHO, 20% - 30% Fat,
How to and 15% - 20% protein.
Calories Calculation:
Carbohydrates 1g = 4 calories
Protein 1g = 4 calories
Fat 1g = 9 calories
Basic energy requirements (BER)
Step 1: Estimate RMR by:
Harris Benedict Equation:
• – Male = 66.5 + 13.8(W) + 5(H) – 6.8(A)
• – Female = 655 + 9.6(W) + 1.8(H) – 4.7(A) – W = wt. in
kg – H = ht. in cm – A = age in years
How could • Quick & Easy Formula
we • Men: BW (in kg) X 24.2
calculate • Women: BW (in kg) X 22.0
Now how can he get all food categories and essential nutrients ?
My Plate
Components:
1- Vegetables
2- Proteins
3- Grains
4- Fruits
5- Dairy
6- Fat
1- Vegetables:
have 80 cal
4- Fruits:
Contain 60 cal
5- Dairy: