DIET

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DIET NUTRITION
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Calories

• What is a CALORIE? The amount of heat
  necessary to raise the temperature of one liter
  of water by 1? C.
• It is a measurement of the energy found in
  foods
• Fuel for our bodies
• A measurement of the energy produced by food
  when its oxidized (used) by the body

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Kilocalories

• KILOCALORIES (1,000 cal. 1 Kcal.) This is the
  number that is actually on food packages.
• 1 calorie 4.182 Joules 1 food calorie
  4,184 Joules
• ex. Can of Soda 200 Calories
• Gallon of Gasoline 31,000 Calories

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How many calories are found in Organic Molecules?

• Carbohydrates 4 cal./g
• Protein 4 cal./g
• Alcohol 7 cal./g
• Fat 9 cal./g
• If you take in more fuel (calories) than what you
  need, your body just stores the excess. It goes
  into muscle if you exercise or into fat if you
  don't.

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Recommended Daily Caloric Intake

• Girls 14-18 yrs. Old
• 2,200 Calories/Day
• Boys 14-18 yrs. Old
• 3,000 Calories/Day

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Other Recommended Nutritional Requirements

• Protein (g) 50
• Sodium (mg) 1500-2300
• Iron (mg) 15
• Cholesterol (mg) under 300
• Calcium (mg) 1300
• Saturated Fat (g) 25
• Total Fat (g) 55-95
• Fiber (g) 30

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Dietary Fiber

• FIBER The indigestible portion of plant foods.
• Helps move food through the digestive system
• Aids in water absorption
• Composed of Cellulose, Waxes, Lignin, Chitin,
  or Non starch polysaccharides

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Vitamins

• Vitamins an organic molecule required by living
  things in minute amounts
• Required for essential metabolic reactions in
  the body
• Excess vitamins simply get excreted by the body
• May act as either an enzyme or a substrate
• Examples include Thiamine, Riboflavin,
  Niacin, Vitamins A,C,D,E,K etc.
• Diets lacking certain vitamins produce disease
  like symptoms

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Minerals

• Minerals inorganic molecules needed by the body
• Macrominerals recommended in amounts greater
  than 100 mg /day (sodium, magnesium, phosphorous,
  chlorine, potassium, and calcium)
• Used as constituents for body fluids and
  structural components

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Minerals

• Microminerals trace elements required in
  amounts less than 20 mg/day (Iron, iodine,
  selenium, zinc)
• Have very specific functions (ex. Iron needed for
  hemoglobin production, Iodine used for thyroxin
  hormone production)

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U.S. Government Guidelines For Good Nutrition

• 1. Eat a variety of foods daily.
• 2. Maintain your ideal weight.
• 3. Avoid trans fats, saturated fats, and
  cholesterol.
• 4. Consume adequate starch and fiber.
• 5. Avoid excess sugar.
• 6. Avoid excess sodium.
• 7. Drink alcohol in moderation, if at all.

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What is Your Ideal Body Weight?

• B.M.I. Body Mass Index
• Method of figuring out the degree of excess
  weight. Based on weight and height.
• BMI Categories
• Underweight lt18.5
• Normal weight 18.5-24.9
• Overweight 25-29.9
• Obesity BMI of 30 or greater

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Limits of the B.M.I.

• The limits are
• It may overestimate body fat in athletes and
  others who have a muscular build.
• It may underestimate body fat in older persons
  and others who have lost muscle mass.

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Put in your NOTECARDS

• 1. Define Calorie
• 2. Explain the difference between Vitamins
  Minerals
• 1 NOTECARD