by Jacob Bell

Nutrition & Performance

NutritionPoor dietary intake is linked to leading causes of adult deaths:

heart disease

stroke

hypertension

diabetes

cancer

Healthy EatingOverview

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VitaminsVitamin A

Vitamin B

Vitamin C

Vitamin D

Vitamin E

Iron

Vitamin A Helps maintain eyesightSweet potatoes, carrots

Vitamin B Help body make proteinGreen leafy vegetables

Vitamin C Healing skin, preventing coldsCitrus fruit, tomatoes

Vitamin D Strengthen bonesMilk, Sunlight

Vitamin E Helps strengthen cellsVegetable oils, nuts

Iron Healthy bloodGreen leafy vegetables

Vitamins

Major Functions of Macronutrients

Important for growth and development

Act to keep body functioning normally

Macronutrients

Carbohydrates

Proteins

Fats (Lipids)

Function & Sources of Carbohydrates

Carbohydrate provides the main source of energy for the body.

Some forms of complex carbohydrates may reduce cholesterol which is beneficial for health.

Function & Sources of Carbohydrates

There are Different ways to classify Carbohydrates (CHO)

1) Sugars

2)Starch

Classification of Carbohydrates

Sugar;

Monosaccharides are the simplest form of carbohydrate molecules, e.g. glucose, fructose and galactose.

Disaccharides are formed when two sugar molecules join together, e.g. sucrose (glucose and fructose), lactose (glucose and galactose) and maltose (2 molecules of glucose).

Starch;

Polysaccharides are made up of many monosaccharide's molecules joined together, e.g. starch, glycogen, cellulose and pectin.

ProteinProtein is needed for growth, development and repair of the body.

Excess protein can be broken down and used as a source of energy.

Protein is made up of different combinations of amino acids. These are the building blocks of protein. Amino acids are compounds containing carbon, hydrogen, oxygen, nitrogen and, in some cases, sulphur

Protein: Indispensable or Dispensable?

The human body is able to make most amino acids itself and these are known as non-essential or dispensable amino acids.

There are some amino acids that cannot be made by the body.

They are called indispensable amino acids (IAA) or sometimes essential amino acids. It is essential that these are provided in the diet as the body cannot make them.

Biological Values of Protein

It is not just the amount of protein, but the quality or biological value of the protein that needs to be considered.

If a protein contains all the indispensable amino acids it is said to have a high biological value.

If a protein does not contain all the indispensable amino acids it is said to have a low biological value.

High & Low Biological Value

High biological value (HBV) proteins include: meat, fish, eggs, cheese, and milk.

Low biological value (LBV) proteins include: cereals, pulses, some nuts and vegetables.

In general, animal protein sources have a higher biological value, than vegetable sources.

Vegetarians and vegans need to eat wisely to ensure they are getting all the indispensable amino acids.

Compensation for LBVTwo foods providing vegetable protein are eaten at a meal e.g. a cereal (bread) and a pulse (baked beans).

The amino acids of one protein compensates for the limitations of the other.

This results in a combination of higher biological value.

FatFat performs many functions in the body including:

providing essential fatty acids;

providing a concentrated source of energy;

carrying fat soluble vitamins and is important for their absorption;

surrounding and protecting body organs;

forming an insulating layer keeping the body warm.

Fat is made up of fatty acids and glycerol.

Fat SourcesSaturated fat

Meat, coconut oil, palm oil, cakes and biscuits, lard.

Unsaturated fat

Rapeseed oil, avocado and olive oil.

Polyunsaturated fat

Oily fish, sunflower oil and pine nuts.

So how do we work out Macronutrient values

?

Basal Metabolic RateResting Kcal consumption at a state of rest;

BMR for males: 66+[13.7 x wt (kg) ] + [5.0 x ht (cm) ] - [6.8 x age] = kcal/day

BMR for females: 655 + [9.7 x wt (kg)] + [1.8 x ht (cm)] - [4.7 x age] = kcal/day

x by Physical Activity level = Total energy expenditure

(PAL) sedentary: 1.55 moderate: 1.7 high: 1.8 to 2.1

Harris Benedict Equation

Macronutrient Valueshttp://macronutrientcalculator.com/

Nutrient Kcal/g–

Protein – 4–

Carbohydrate - 4–

Fat - 9–

Alcohol - 7

Healthy Eating

Stress Relief

Hydration

Hydration

Hydration

States of Hydration Hyperatremia (dehydration)Euhydration (state of balance)Hyponatremia (over-hydration)

Milk Nutritional Facts

Conclusion

Balanced Diet..??

Hydration..??

Studying Motivation

http://youtu.be/EyhOmBPtGNM