1. Nutrition
What should my diet look like?

2. Old Food Guide Pyramid
One Size Fits All : (

3. MyPyramid.gov
• Developed by USDA
• Personal guide to
healthy eating &
physical activity
• Based on age, gender,
activity level
• How does this pyramid
compare to the old
Food Guide Pyramid?

4. Anatomy of MyPyramid
Activity: Proportionality:
•Importance of daily •Different widths of food groups
physical activity •Widths suggest how much food
•At least 30 min. / day should be eaten from each group
•60 min. / day of
moderate to intense
activity more beneficial
Variety:
Moderation: •6 color bands
•Narrowing of each representing 5 food
food group groups & oils
•Base represents •Food from all groups are
nutrient rich food w/ needed for healthy
essential vitamins and nutrition
minerals & fewer
calories
•Top represents foods
containing more added
Personalization & Gradual Improvement:
sugars & solid fats
•Small steps everyday for YOU!!!

5. MyPyramid.gov
• Orange = Grains
• Green = Vegetables
• Red = Fruits
• Yellow = Healthy
Fats/Oils
• Blue = Dairy
• Purple = Meat &
Beans

6. What Are YOUR Caloric Needs?
• Use MyPyramid.gov to discover YOUR needs
– Individual food plan for caloric needs
– Tract diet & physical activity for up to 1 year
– Detailed info on each food group’s serving
sizes, nutrients, & health benefits
– Info for special populations (i.e.
pregnant, overweight, elderly, children)

9. 6 Categories of Nutrients
• Carbohydrates (CHO)
• Lipids (Fats) Macronutrients
• Proteins
• Vitamins
• Minerals Micronutrients
• Water

10. Division of Total
Daily Caloric (kcal) Intake
• CHO: 50-60%
• Fat: 25-30% or less
• Protein: 10-20%
– (0.8 grams per kg of body weight)

11. Carbohydrate
2 Hydrogen for each Oxygen
C6H12O6
Glucose = simplest form of sugar

12. A Sugar is a Sugar is a….
•Glucose • Granulated •Invert sugar
•Dextrose sugar •Maple syrup
•Fructose • Confectioner’ •Molasses
•Lactose sugar •Mannitol
•Maltose • Brown sugar •Sorbitol
•Sucrose • Corn syrup •Sorghum
• Honey

13. Categories of Carbohydrates
• Monosaccharides (glucose, fructose, galactose)
• Disaccharides (sucrose, maltose, lactose)
• Polysaccharides (starch, fiber, glycogen)

14. Monosaccharides = Simple Sugar Units
• Glucose - Blood Sugar
– Found in fruits & vegetables
– Used for:
• Cell energy
• Stored as glycogen in muscles & liver
• Converted to fat for energy storage
• Fructose - “Fruit Sugar”
– Found in fruit, honey, corn syrup
• Galactose
– Found as part of lactose in milk

15. Disaccharides = 2 Monosaccharides
Monosaccharides & Disaccharides = Simple Sugars
Sucrose = Glucose + Fructose
(brown sugar; 25% of sugar intake)
Lactose = Glucose + Galactose
(milk sugar; least sweet)
Maltose = Glucose + Glucose
(honey)
50% of average American dietary CHO intake = simple sugars

16. Polysaccharides = 3 or more simple sugars combine
• Plant Polysaccharides:
– Starch
• Peas, seeds, corn, grains, cereals, potatoes, roots
– Cellulose
• Fiber (technically not a nutrient – resistant to digestion)
– Water-insoluble
– Water-soluble
– ***Recommended fiber intake = 20-35 g per day

17. Dietary Fiber
• Water-Soluble Fiber
– Depress synthesis & absorption of cholesterol in gut
– Bind existing cholesterol to facilitate excretion in feces
– Ex: pectin & guar gum in oats, beans, peas, carrots, fruits
• Water-Insoluble Fiber
– Hold water & give bulk to food residues in small intestine
increasing stool weight/volume
– Ex: cellulose, hemicellulose, lignins, pectins in brown rice,
corn, & wheat bran
• Health Implications of Fiber:
– Colorectal cancer, diabetes, intestinal disorders (stool issues), cholesterol
effects

18. Dietary Fiber
• Average American eats 12 g of fiber / day
• Recommended Intake of Fiber = 20-35 g / day
– Insoluble to soluble = 3:1
• Guess who has the highest incidence of
colorectal cancer?

19. Polysaccharides = 3 or more simple sugars combine
• Animal Polysaccharides:
– Glycogen
• Ranges in size from few hundred to thousands of
glucose molecules liked together like sausage links
• Storage form of glucose
• 375-475 g stored in body (liver, muscle, kidney)
• Can be modified by diet & exercise
• Most important energy fuel

20. Functions of CHO
• Important Energy Source
• Protein Sparer
• Metabolic Primer
• Central Nervous System Fuel

21. Source of CHO
• Dairy
• Fruits
• Cereals
• Breads
• Pasta BUT…

22. Recommended CHO Intake
• Percent of daily total caloric intake = 50-60%
• So, if I eat 1200 kcal / day, 600 – 700 kcal
should be from carbohydrates
• 1 gram of CHO = 4 kcal
Calorie (kcal) = unit
of heat used to
express energy value
of food

23. What are the Fates of Blood Glucose?
Blood Glucose
Muscle Glycogen Liver Glycogen
Adipose Tissue Kidney Excretion
Used for Energy

24. Nature of Lipids
• Same structural elements as CHO but linking of
atoms is different (C, H, & O)
• The H to O2 ratio is typically 18.3:1
– (CHO is 2:1)
• Found in both plants & animals
• 3 kinds of lipids
– Simple, Compound, & Derived
• Generally greasy to touch & insoluble in water

25. Kinds of Lipids – Simple Fats
Simple Fats:
• aka Neutral Fats
• Triglyceride
– Most common & plentiful fat in
body
– More than 95% of body fat is
triglyceride (primary storage
form)
– Composed of 2 different atom
clusters
• Glycerol (3 carbon sugar) + 3
Fatty Acids

26. Fatty Acids
• Give each fat unique qualities of flavor & texture
• Differ in:
– Length of carbon chain
– Bonding of carbon atoms & arrangement of
hydrogens along carbon chain
• 3 Kinds of Fatty Acids:
– Saturated
– Unsaturated
– Essential

27. Saturated Fatty Acid
• A saturated fatty
acid contains only
single bonds
between C atoms;
all remaining bonds
attach to hydrogen
– The fatty acid
molecule holds as
many H+ atoms as
possible - thus the
term saturated

28. Saturated Fatty Acids
• Found primarily in animal products:
– Beef
– Lamb
– Pork
– Chicken
– Egg yolk
– Cream, milk, butter, cheese (Dairy)
– Coconut and palm oil
– Vegetable shortening
– Hydrogenated butter

29. Unsaturated Fatty Acids
• Contain one or more double bonds along the
main C chain - the fatty acid is unsaturated with
respect to H+
• Mono-unsaturated: 1 double bond (olive,
canola, and peanut oil)
• Poly-unsaturated: 2 or more double bonds
(safflower, sunflower, soybean, corn oil)

30. Unsaturated Fatty Acids
Each double
bond takes the
place of
2 hydrogen
atoms

31. Saturated vs Unsaturated Fat
Regardless of
the degree of
saturation, all
lipids have
essentially the
same number of
calories per unit
weight.
1 g of fat = 9 kcal

32. Essential Fatty Acids
• Polyunsaturated fatty acids
– Linoleic acid = Omega-6 fatty acid
• Vegetable oil, corn oil, sunflower oil, peanut oil
– Alpha-linolenic acid = Omega-3 fatty acid
• Green leafy vegetables, canola oil, soy products, fish
• Must be consumed from food/diet
• Serve as precursors of other fatty acids which
body can not synthesize

33. Omega-3 Fatty Acids
Eicosapentaenoic acid (fish oil)
–Found in oils of shell fish, cold-water
tuna, herring, sardines, mackerel & sea
mammals
• CHD protective
• Prevents blood clot formation on arterial walls
• Lowers blood pressure
• Increases plasma HDL
• Decreases LCL cholesterol
Eat fish – 10 ounces / week!!!

34. Hydrogenation
• Oils exist as liquids & contain unsaturated fatty acids
• Hydrogenation changes oils to semi-solid fat
– Bubbles liquid hydrogen into vegetable oil w/ mineral
catalyst nickel
• Reduces unsaturated fatty acids’ bonds from double bonds to
single bonds
– More hydrogen attach to carbons
• Firmer fat results b/c hydrogen increases lipid’s melting temp.
• Hydrogenated oil behaves like a saturated fat

35. Trans Fatty Acids
• Hydrogenation of vegetable oils
– Unsaturated corn, soybean & sunflower oil
• Results when one of the H+ moves from its naturally occurring
position to the opposite side of the double bond
– 17-25% in margarine
– 7% in butter
– Possible links to heart disease
• (30,000 deaths / year)

36. Kinds of Fat - Derived Lipids
• Cholesterol
– Exists only in animal tissue
– No FFA but shares similar characteristics
– Exists as endogenous cholesterol
• 0.5 - 2.0 g/d production
• More forms with high saturated diets
– Functions include: building plasma
membranes, synthesizing Vit D, adrenal gland
hormones and sex hormones
(estrogen, androgen, progesterone), bile; tissue and
organ formation during fetal development.

37. Recommended Cholesterol Intake
• 300 mg (1/100 oz) / day or LESS!!!
• 100 kCal per 1000 kCal ingested
– 1 cup skim milk = 4 mg
– 1 cup whole milk = 33 mg
– 3 oz beef = 680 mg

38. Fat in the Diet
• Average American now consumes 15% of total kCal
(>50 lbs) of saturated fat per year, most of which is
animal in origin
• 25-30% of total daily kcal intake should be fat
– More unsaturated
– Less saturated
– Try to avoid trans fat, hydrogenated fats

39. Fat in the Diet

40. Roles of Fat
1. Energy source and reserve
-9 kCal/g
2. Protection and insulation
3. Vitamin carrier
4. Satiety

41. Protein
• Most abundant
organic
compound in
body
• Found in living
matter
• Growth & repair
of body tissue

42. Protein Organization
• Chemical organization similar to fats &
CHO, except protein also contains nitrogen
• Nitrogen = 16% of protein molecule
• Basic units – “building blocks” – of protein are
Amino Acids (AA)

43. Proteins & Amino Acids (AA)
• Amino Radical – NH2
• Organic Acid Radical – COOH
• Side Chain – R
– Determines differences between amino acids
Amine + Acid = Amino Acid
23 Different Amino Acids

44. Essential/Nonessential AA
Essential (cannot be synthesized Nonessential (made in the body)
by the body and be obtained from food)
Alanine
Histidine
Arginine
Isoleucine
Asparagine
Lysine
Cysteine
Methionine
Glutamic acid
Phenylalanine
Glutamine
Threonine
Glycine
Tryptophan
Proline
Valine
Serine
Tyrosine

45. Proteins in Foods
• Proteins can be found in both animals and plants
• Nothing “better” about an amino acid from animal
compared to same amino acid from plant origin
• Proteins in food classified as complete or incomplete
depending on amino acid content

46. Proteins in Foods
• Complete aka High-Quality Protein
– Contain all essential AA in quality & correct proportion to
maintain nitrogen balance & promote normal growth
– Usually animal products (eggs, milk, meat, fish, poultry)
• Incomplete aka Lower-Quality Protein
– Lacks one or more of the essential AA
– Usually plant products (nuts, lima beans, lentils)

47. Complimentary Function of Proteins
• All essential amino acids can be consumed by eating
variety of vegetable foods
• Example: Grains & legumes
– Grains lack AA lysine which legumes have
– Legumes lack AA methionine which grains have
– Tortillas & beans; rice & beans; rice & lentils; rice & peas;
peanuts & wheat bread
• B/c large amounts of these foods must be eaten to
obtain required amount of AA, people eat animal
products

48. Protein RDA
0.8 - 0.9 grams/kg BW
Examples
–50 kg (110 lb) person = 40 g (1.4 oz)
–85 kg (187 lb) person = 68 g (2.4 oz)

49. Your Protein Needs
• Determine ideal body weight
• Determine protein needs:
– Older Teen – 0.9 g / kg BW
– Adult – 0.8 g / kg BW
– Adult Athlete – 1.1 – 1.6 g / kg BW
– Pregnant – add 10 g
– Lactating – add 15 g for 1st 6 months & 12 g after
• Body Weight X Need = Protein Requirement

50. Functions of Proteins
• Anabolism
• Structural proteins
• Enzymes
• DNA, RNA
• Blood Plasma
• Vitamin precursor
• 1g = 5.65 kCal
– Reduces to 4 kcal

51. FATE OF AMINO ACIDS
• Gluconeogeneis - 18 AA serve as a
source for glucose synthesis
• Energy Source - Oxidized for energy
in Krebs cycle
• Fat Synthesis - All AA provide a
potential source for fat synthesis

52. Nonprotein Consumers
Semivegetarian - avoids only certain kinds of
meat, fish, poultry
Lacto-ovo vegetarian - avoids eating any animal
flesh, but uses dairy products and eggs
Lacto-vegetarian - avoids eating animal flesh and
eggs, but uses dairy products
Vegan - avoids all foods of animal origin, even dairy
products and eggs
Macrobiotic Vegetarian - ten dietary stages;
Fruitarian- includes only fruit, nuts, honey and olive
oil

53. WHAT ARE VITAMINS?
• Essential organic substances
• Needed in MINUTE amounts by body
• Perform specific metabolic functions
• When vitamin is synthesized from existing
chemicals in body the ingredient to make the
conversion are called pro-vitamins
– Ex: Carotine – Vitamin A

54. Where do Vitamins Come From?
• All vitamins found in green leaves
& roots of plants (photosynthesis)
• Exception: Vitamin B12 – found
only in animals
• Man cannot synthesize Vitamin C &
most of fat soluble vitamins

55. FUNCTIONS OF VITAMINS
• essential links and regulators in metabolism
• tissue synthesis

56. 2 Types of Vitamins
• Fat-Soluble
– A (Retinol)
– D (Cholecaciferol)
– E (Tocopherol)
– K (Menadione)
• Water-Soluble
– C (Ascorbic Acid)
– Thiamin
– Riboflavin
– Niacin
– B-6 (Pyridoxine)
– Pantothenic Acid
– Biotin
– Folate
– B-12

57. FAT SOLUBLE VITAMINS
A, D, E, K
–Daily ingestion unnecessary
–Stored in the liver, fat cells and
subcutaneously
–No mechanism to leave the body
–Can be toxic in excess

58. VITAMIN A
RDA = 0.8 - 1.0 mg
• Functions
– Constituent of visual pigment
– Antioxidants
– Maintenance of epithelial tissues
• Food Sources
– Yellow-orange vegetables
– Orange fruits
– Dark-green leafy vegetables

59. VITAMIN D
RDA = .005 - .01 mg
• Functions
– Promote growth & mineralization of bones
– Increases absorption of calcium
• Food Sources
– Dairy products
– Cod-liver oil
– Eggs
– (Non-food source) Sunlight!!!

60. VITAMIN D Deficiency
• Rickets = vitamin D
deficiency disease of
children
• Osteomalacia = vitamin D
deficiency in adults
(softening of
bones, making them
brittle)

61. VITAMIN E
RDA = 15 mg
• A vitamin in search of a disease!
“no known evidence of dietary deficiency of
vitamin E in humans”
• Functions
– Anti-oxidant to prevent cell membrane
damage
• Food Sources
– Seeds
– Green leafy vegetables
– Margarines & shortenings

62. VITAMIN K
RDA = .06-.08 mg
• Functions
– Blood clotting
– Formation of bone
• Food sources
– Green vegetables
– Liver
– Egg yolks

63. Water Soluble Vitamins
• Vitamin C & B-complex group
– Transported throughout water medium of the
body
– Not stored in body
– Voided in urine
– Must be consumed regularly - daily

64. B Vitamins
• B vitamins act primarily as
coenzymes
• Work as catalysts
• Function in energy-producing
metabolic reactions
• Includes:
– Thiamin 1.1 -1.2 mg/day
– Riboflavin 1.1-1.3 mg/day
– Niacin 14-16 mg/day
– B6 1.3-1.7 mg/day
– Folate 0.2 mg/day
– B12 0.002 mg/day

65. VITAMIN C
RDA = 75-90 mg
• Increases absorption of iron
• Influences serum cholesterol
• Affects immune system
• Affects synthesis of collagen
• Affects drug metabolism
• Protects DNA in sperm
• Maintains intercellular matrix of cartilage, bone, &
dentine

66. Minerals
• 4% of body mass
composed of 22
metallic elements
called minerals
• Important minerals
found in
enzymes, hormones
, & vitamins
• Classified as major
or minor

67. Major and Minor Minerals
• Major Minerals • Minor Minerals
(intake needed < 100 mg/day)
• (intake needed >100 mg/day)
– iron
– sodium
– zinc
– potassium – copper
– calcium – selenium
– phosphorus – iodine
– magnesium – fluorine
– sulfur – chromium
– molybdenum
– chlorine
– manganese

68. Bioavailability of Minerals
• Extent that mineral is absorbed by body &
made available for its biologic functions
• Affected by:
– Vitamin-Mineral Interaction
• Synergism in consuming some vitamins & minerals
together
• Example: calcium & vitamin D
– Fiber-Mineral Interaction
• Example: Too much fiber decreases absorption of
calcium, zinc, magnesium, iron

69. Where Do Minerals Come From?
• Occur freely in nature
(rivers, lakes, oceans, topsoil, under earth’s surface)
• Found in root systems of plants and in body structures
of animals that consume plants and water
• Best sources of minerals are animal products (because
they are more concentrated in animal tissues than in
plants)

70. Functions of
Minerals
•Provide structure in formation of
bones & teeth
•Maintain normal heart rhythm,
muscle contractility, nerve
conduction, & acid-base balance of
body fluids
•Regulatory role in cellular
metabolism
•Part of enzymes & hormones that
modify & regulate cellular activity
•Involved in catabolism &
anabolism of nutrients

71. Calcium
• Body’s most abundant mineral
(1.5 to 2.0% of body mass; 1400 g)
• Ca combines with P to form hydroxyapatite, the
crystalline structure of bones and teeth
• Ionized, Ca serves these functions:
• Muscle contraction
• Transmission nerve impulses
• Activation of enzymes
• Blood clotting
• Fluid movement across membranes

72. Osteoporosis
• When calcium is deficient, bones
“give up” their calcium to try &
restore deficit
• Bones become hollow or porous
leading to breaks & fractures
• Hormone estrogen linked to
osteoporosis
– b/c estrogen enhances Ca
absorption, a decrease in estrogen
no longer offers a protective effect

73. Osteoporosis:
Bone Disease of Epidemic Proportions
• 1.5 million fractures yearly
• 500,000 spinal fractures
• 230,000 hip fractures
• Each year, 1.3 million osteoporetic women will fracture one or
more of their bones
• About 1 of 6 older men & 1 of 3 older women will sustain hip
fractures (death will occur in 20%)
• Often, x-rays don’t detect the disease until bone loss reaches 30 to
50% of its total mineral content!

74. Progressive Disease
• 30-50% bone loss by age 70 y
• Shrinkage of spinal vertebrae

75. Who Gets the Disease?
• By age 50:
– Men lose about 0.4% bone each year
– In women, the loss is about 0.8% starting at age 35
(double the loss 15 years sooner!)
• During menopause, bone loss accelerates to between
1% to 3% each year. Thus, by age 60, a woman can lose
about 15% of her bone mass, and by age 70, bone loss
can be as much as 30%

76. Where Does The Bone Loss Occur?
• Most occurs in the vertebrae
– person shrinks in stature by up to 6 inches
from age 45-50 to age 70
• The “spongy” bone (trabecular bone)
loses its mineral content, causing the
bone to crumble. The inside of the
bone becomes honeycombed (like a
beehive) and porous

77. CALCIUM AND EXERCISE HELPS
•1200-1500 mg Calcium daily
•Sardines, pink salmon, ricotta
cheese, dried figs
•Calcium carbonate & calcium
citrate can help
•Meat, salt, coffee, alcohol
inhibit Ca absorption
• Exercise -weight bearing help
– weight training important for “bone fitness”

78. Sodium: How Much is Enough?
• Excessive intake increases fluid volume and peripheral vascular
resistance
– sodium-induced hypertension (occurs in 1/3 of individuals
with hypertension in U.S. and Japan)
• Recommended level = 1100 to 3300 mg/day
– average in U.S = 3000 to 7000 mg/day
– amount actually needed = 500 mg/day
• Sodium plentiful in table salt, MSG, soy sauce, condiments,
canned foods, baking soda, baking powder

79. Vitamins & Minerals: The Bottom Line
Vitamins and minerals
do not appear to have
any ergogenic value in
amounts beyond the
RDA. Amounts greater
than RDA probably does
not improve
performance.