Kines 100: Exercise Health and Nutrition Outline of Lecture Lecture 11. Nutrients and their functions 2. States of Nutrients 3. Dietary guidelines• Foods and Nutrients to Increase 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 healthDietary 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/dayFood and Nutrients to increase • More Fruits and Veggies (Orange, yellow, green and leafy)• Make at least ½ 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
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