Nutrition 101: Part III
June 29th, 2005
Dietary Fiber - Dietary fiber is found only in plant foods. Fiber should be consumed daily to improve movement in the gastrointestinal tract, to keep blood sugar levels moderate after eating, and to maintain healthy cholesterol levels.
Vitamins - Vitamins enable many chemical reactions to occur in the body and are necessary for metabolism. Vitamins are classified as water soluble (C, B) or fat soluble (A, D, E, and K). Vitamins do not provide energy because they do not contain calories, but they do help the body convert food into energy.
Minerals - Minerals play an important role in metabolism and are involved in the make up of the body’s structure. Minerals do not provide energy directly, but they are important for the body to function properly.
Water - Water is a vital nutrient. It dissolves substances, lubricates our joints, and provides a way to transport nutrients and waste. Every cell in your body needs water. Most people in the U.S. do not consume enough water. The rule is 1 liter (4 cups) per 1,000 calories.
Nutrients
Macronutrients -Carbohydrates, Protein, and Fat
Macronutrients are required daily. They supply the energy (calories) and building blocks needed for growth, maintenance and activity. They are broken down into their basic units: sugars from carbohydrates, fatty acids and glycerol from fats, and amino acids from proteins.
It is very important to recognize that calorie content varies among the macronutrients:
Carbohydrate: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
**Although alcohol is not a macronutrient it contributes 7 calories per gram and should be taken into consideration for calorie balance.
Micronutrients - Vitamins and Minerals
Micronutrients include vitamins and minerals. Micronutrients are necessary for using the food you digest, but they do not directly provide energy.
Calories Do Count
The nutrition facts panel on foods lists the number of calories per serving. The number of calories is determined by the amount of carbohydrate, protein, and fat. Cutting down on fat may help you lower caloric intake as well as keeping a close eye on portion sizes. Low fat is not always the best strategy. If you choose a lower-fat food but double the portion, the result will be a higher caloric intake.
Simple Math Made Easy
Example of calorie calculation : Most foods are a combination of carbohydrate, protein, and fat. The number of calories in a food is the sum of the calories provided by each nutrient. Reading the nutrition labels is important.
Nutrition Facts
Nutrition Label of a Blueberry Muffin
Serving Size 1 muffin
Serving per Container 1
Calories 199
Total Fat 7g
Protein 4g
Total Carbohydrate 30g
7 grams of fat x 9 calories per gram = 63 fat calories
4 grams of protein x 4 calories per gram = 16 protein calories
30 grams of carbohydrate x 4 calories per gram = 120 carbohydrate calories
Total = 199 calories
This Blueberry Muffin contains 7 grams of fat, 4 grams of protein and 30 grams of carbohydrate for a total of 199 calories A closer look at Fat Calories will help you achieve a diet with less than 30 % fat.
63 fat calories divided into 199 (total calories) x 100 = 32% Fat
This quick calculation of % of total calories from fat demonstrates how this food may or may not fit into an overall nutrition program to achieve 30% fat.
Nutrition Examples:
It will take approximately 20-30 minutes of jogging to burn off the calories in the blueberry muffin used in the example above*.
*Based on a 150lb. Person
Portion Control
Keep an eye on servings. For example, many people eat 2 slices of bread in a meal, which really equal 2 servings.
Portion Control = Calorie Knowledge = Weight Control
Choose sensible portion sizes.
Use this as a guide:
Fist = about 1 cup, or 1 medium fruit
Palm = about 3 oz. Cooked poultry, meat, or fish
Cupped hand = 1 - 2 oz. Pretzels
Thumb = about 1 oz. Cheese or meat
Thumb tip = 1 Tbsp
Fingertip = 1 tsp.
Body Mass Index (BMI)
Body Mass Index (BMI) is the ratio between your height and weight. The BMI calculation is derived from weight in kilograms divided by height in meters squared. According to the National Institutes of Health, anyone with a body mass index of 25 or above is considered overweight. BMI does not provide any information on body composition. It is possible for a person to have a normal BMI and have a high body fat percentage. BMI may not be appropriate for individuals with a high amount of lean muscle mass because it may overestimate their BMI.
Another way to assess your health risk is to figure out your body weight in comparison to your ideal body weight.
110% Ideal Body Weight = Overweight
120% Ideal Body Weight = Obese
130% Ideal Body Weight = Morbidly Obese
Dietary Guidelines for Americans, 2000
• Aim for a healthy weight. A healthy weight is key to a long, healthy life
• Be physically active each day. Aim to accumulate at least 30 minutes of physical activity daily. Physical activity and nutrition work together for better health. Physical activity increases the amount of calories you use as well as improves bone health.
• Let the Pyramid guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
• Choose beverages and foods that limit your intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
Culture, family background, religion, moral beliefs, cost, availability of food, life experiences, food intolerances and allergies affect food choices. Use the Pyramid as a guide.
Entry Filed under: General Nutrition
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