PHYS ED 32 Lecture Notes - Lecture 6: Red Meat, Myplate, Safflower

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13 Mar 2019
School
Nutrition
A healthy diet
What you eat affects your energy level, well-being & overall health
Did you start your day with food choices that provide essential nutrients & protects
against disease?
Macro vs. Micro Nutrients (Tbl 8.1)
6 classes of essential nutrients are substances the body must get from food because it
either can’t make them or make them fast enough to meet its needs
Macronutrients
Fats
Carbohydrates
Proteins
Micronutrients
Vitamins
Organic (with carbon)
Either water soluble or fat soluble
Fat soluble vitamins are A, D, E, K (can’t be absorbed unless you
have fat in your diet)
Minerals
Inorganic (no carbon)
21 essential
5 major ones are calcium, phosphorus, sodium, magnesium &
potassium
Calcium is in teeth, bones & nails
Most abundant
Blood clotting, passage of fluids through cell walls,
proper heart action & muscle contraction
Phosphorus is important for bone, teeth health,
metabolism, building nerve & brain cells
Water
Energy from Food (Tbl 8.11)
Kilocalorie is a measure of energy content in food. (Tbl 8.2)
The amount of heat required to raise 1 kilogram (liter) of water 1ºC
Fat = 9 kcals/gram
Carbohydrate = 4 kcals/gram
Protein = 4 kcals/gram
Alcohol = 7 kcals/gram
How many calories we need depends on gender, age, body size & physical activity
Fats -- Essential in Small Amounts (Tbl 8.4)
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