Nutrients Energy and Calories cid 127 Macronutrients nutrients needed in large quantities Carbs 4 calories per gram Fats 9 calories per gram Proteins 4 calories per gram cid 127 Water Vitamins cid 127 Minerals Carbohydrates cid 127 Micronutrients nutrients needed in small quantities The body s universal energy source Simple more easily digested provide added sugar Complex longer to digest plant based products high in complex Fiber help feel full longer helps lower cholesterol helps maintain glucose levels Recommended intake about 45 65 of your calories each day should come from carbohydrates cid 127 Whole Grains Unrefined grains or whole grains include three parts bran germ endosperm Examples include rolled oats popcorn brown rice whole wheat rye etc The bran and germ contain vitamins minerals fiber phytochemicals and minerals Endosperm contains starch protein and B vitamins Refined Grains Refined grains include only the endosperm removing fiber and some nutrients like white bread most pasta white rice and most baked goods cid 127 Glycemic Index Fats Value indicating the potential of a food to raise blood glucose cid 127 One type of group of compounds called lipids Found throughout nature Not soluble in water Help body absorb fat soluble vitamins Cushion and insulate organs Add flavor and tenderness to foods cid 127 Most concentrated energy source in the diet Supply body with energy during activity and sleep Phospholipids don t need them body can create them can make them Fats Fat soluble vitamins A D E and K dissolve in fat and can be stored in the body s fatty tissues cid 127 Water soluble C and B complex vitamins pantothenic acid B6 biotin folic acid and B12 Vitamin D can be manufacture in skin with adequate sun exposure Protein Vitamins RDA 10 35 of calorie intake few people in US suffer from protein intake Humans need 13 vitamins cid 127 Water can only live a few days without water dispersed throughout the body and is vital to nutrient digestion absorption transportation plays an essential role in many processes Cholesterol bad cholesterol can accumulate through the lining of the vessels causing blood to not flow as well Do not need to have them the body Triglycerides found in a wide variety of animal and plants foods don t need high amounts Saturated fats solid at room temp don t alter easily long shelf life increase risk for cardiovascular diseases found in animal based foods Unsaturated fats liquid at room temp more heart healthy fat come from plant sources Trans fats hydrogenated fats changes them to be more stable tied to heart disease and stoke etc cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 Recommended intake females 9 cups a day males 13 cups a day Take your weight and divide it by 2 Phytochemicals occurs in plant substances fruits and veggies Antioxidants food compounds that protect against free radicals things that can damage cells In fruits veggies whole grains nuts Probiotics Living micros in dairy foods Helping to maintain digestive function Get rid of harmful substances like bacteria and yeast Dietary Reference Intakes DRIs A set of energy and nutrient recommendations for supporting good health Recommended Dietary Allowance RDA Sources of Water food 20 beverages 80 AI UL EAR Nutrition Facts Panel Recommended serving sizes Number of servings per package Calories and calories from fat Percent Daily Value DV Label Claims Nutrient claims Health claims cid 127 My Plate Analyze current diet Nutrient Density Nutrient dense foods Empty Calories PHYSICAL ACTIVITY Physical activity bodily movement Exercise Skills related Fitness Health related Fitness 5 key components of health related fitness Cardiorespiratory fitness cid 127 Muscular strength cid 127 Muscular endurance Flexibility Body composition Cardiorespiratory USDA interactive website to create a personalized guide for healthy eating Learn about different foods and good groups Any food in which the proportion of healthful nutrients is high relative to the number of calories Calories from solid fats alcohol and or added sugars that provide few or no nutrients People who are physically active for about 7 hours a week have a 40 lower risk of dying early than those who are active for less than 30 minutes a week Young adults with low cardio fitness levels are 2 to 3 times more lily to develop diabetes in 20 years than those who are fit Physical Fitness having the ability to preform moderate to vigorous activity where your body can do it without feeling excessively fatigued Ability of the heart and lungs to effectively deliver oxygen to muscles during prolonged physical activity Foundations for all other areas of fitness Best indicator of overall fitness Helps lower risk of premature death and disease Boost cardio fitness through continuous rhythmic exercise that works large muscle groups and increases heart rate cid 127 Muscular strength cid 127 Maximum force muscles can apply in a single maximum effort of lifting pushing or pressing Helps keep the skeleton properly aligned aids balance protects back boosts athletic performance increases metabolic rate Results in higher bone mineral density and stronger bones cid 127 Muscular Endurance Capacity of muscles to repeatedly exert force or to maintain a force over a period of time Static muscular endurance Dynamic muscular endurance Important for posture and for performing extended activities cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 cid 127 Improved through gradual increase of duration of strength exercises Flexibility Ability of joints to move through their full ranges of motion depends on movement of muscle and connective tissues Improved through stretching exercises and activities such as yoga pilates and tai chi benefits injury prevention improving posture Body composition Relative