Nutrition Terminology

Nutrients:

1. Vitamines
2. Minerals
3. Carbohydrates
4. Fats
5. Proteins
6. Fibers
7. water

Water Soluble Vitamins:

1. Vitamin C
2. Vitamin B
3. Vitamin B12

Fat Soluble Vitamins:

1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K

Whats this?

1. Calcium
2. Phosphorus
3. Iron
4. Potassium
5. Sodium
6. B Vitamins

Digestion order:

1. Carbohydrates - which separate quickly into single sugar units - are absorbed first
2. Proteins (as amino acids) go next
3. Fats - which take longest to break apart into their constituent fatty acids - are last. That’s why the high-fat meal keeps you feeling fuller longer than a meal such as chow mein or plain tossed salad, which are mostly low-fat carbohydrates.
4. Vitamins that dissolve in water are absorbed earlier than vitamins that dissolv in fat.

Calories: The Energizers

• 1 Kilocalorie = Amount of energy it takes to raise the temperature of 1 kg of water 1 gegree on a Centigrade (Celsius) thermometer at sea level.
• Sugar and Beer gives empty calories
• If you take in more energy (calories) than you spend each day, you will gain weight. If you take in less than you use up, you will lose weight. This nutrition rile is an equal opportunity, one-size -fits-all proposition that applies to everyone.
• How many calories do you need? - Think of your energy requirements as a bank account. You make deposits when you consume calories. You make withdrawals when your body spends energy on work.
• 1 kg = 2.2 pounds
• Resting Energy Expenditure for 18 to 30 years (My weight 162 pounds = 162 / 2.2 = 73.6363 kg)
• = (15.3 x weight in kg) + 679
• = (15.3 x 73) + 679 = 1,795.9

• Pancreas secretes insulin, a hormone that enables you to digest and metabolize carbohydrates.
• Muscle weighs more than fat.
• Height is measured without shoes and weight is measured without cloths.
• How much should you weigh?
• Height 5'9'' - weight (for 19 to 24 age) - 129 to 169 pounds
• Height 5'10'' - weight (for 19 to 24 age) - 134 to 174 pounds
• Height 5'11'' - weight (for 19 to 24 age) - 136 to 179 pounds

• Body mass Index (BMI), a number that measures the relationship between your weight and you height and offers some predictive estimate of your risk of weight related disease. Following are US standard:
• BMI  below 18.5 - Underweight
• BMI  18.5 to 24.9 - Normal
• BMI  25 to 29.9 - Overweight
• BMI  30 or higher - Obese
• To calculate BMI :
1. Divide your weight in pounds by your height in inches squared
2. Multiply the result of step a by 705
1. My weight = 162 pounds
2. My height = 5'9'' = (12*5) + 9 = 69
3. Hence My BMI = (162/(69*69)) * 705 = 23.9887
3. Healthiest BMI = 21.0

• High Calorie ingredients
• Saturated fats

• One Pound of body fat equals 3500 calories
• Calories required per day
• Age 19-30
• Sedentary lifestyle - 2400
• Moderately active lifestyle - 2600 - 2800
• Active lifestyle - 3000