Kines 100 Exercise Health and Nutrition Outline of Lecture 1 Nutrients and their functions 2 States of Nutrients 3 Dietary guidelines Foods and Nutrients to Increase Lecture 1 Nutrients Three categories Water Macronutrients carbs protein fat lipids Micronutrients vitamins minerals Functions Structure Protein Muscle organ tissues water cell turgidity lipid cell membrane minerals bone and teeth Energy Calories kCal Carbs 4 kCal g Protein 4 kCal g Fat 9 kCal g Alcohol 7 kCal g Regulation of metabolism Chemical reactions in the body Cellular processes Synthesis need a protein catalyst enzymes Energy Release Vitamins Fluid Balance Minerals protein Acid Base balance minerals States 3 states Deficient not enough Adequate just enough Toxic too much Recommended Dietary Allowance RDA gives intake amounts for an average population of good health Dietary Guidelines Balance calories to manage weight Energy intake Energy Expenditure Weight loss Energy intake Energy expenditure Reduce sodium use in moderation increases blood pressure 10 of kCal come from Saturated fats saturated fats lead to atherosclerosis heart disease 300mg day cholesterol Keep trans fats very low Alcohol in moderation Men 1 2 drinks day Women 1 drink day Food and Nutrients to increase More Fruits and Veggies Orange yellow green and leafy Make at least of grains whole grains Bran Vitamins minerals fibers Starch vitamins minerals and protein Germ Proteins lean meats poultry seafood legumes low fat dairy Build healthy eating patterns and good portion sizes using MyPlate
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