Transcript NFSC 123 Nutrition and Fitness

NFSC 303
Nutrition and Fitness
D. Bellis McCafferty
Introduction
•“Normal eating is being able to eat when you are
hungry and continue eating until you are satisfied. It
is being able to choose food you like and eat it and
truly get enough of it – not just stop eating because
you think you should.
•Normal eating is being able to use some moderate
constraint on your food selection to get the right food,
but not being so restrictive that you miss out on
pleasurable foods.
•Normal eating is giving yourself permission to eat
sometimes because you are happy, sad, or bored, or
just because it feels good.
•Normal eating is three meals a day, or it can be
choosing to munch along. It is leaving some cookies on
the plate because you know you can have some again
tomorrow, or it is eating more now because they taste so
wonderful when they are fresh.
•Normal eating is overeating at times; feeling stuffed
and uncomfortable. It is also under-eating at times and
wishing you had more.
•Normal eating is trusting your body to make up for
your mistakes in eating.
•Normal eating takes up some of your time and
attention, but keeps its place as only one important area
of your life.
• “In short, normal eating is flexible. It
varies in response to your emotions, your
schedule, your hunger and your proximity
to food.”
Choices
 Why do we choose the foods we do?
Economic, cultural, taste, health, convenience,
habit, emotional, environmental, etc.
Choices
 What about fitness choices?
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(what is fitness?)
 The solution to changing food and fitness
habits is complex!
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“Knowledge is power?”
Self-awareness
Addressing all factors that affect food and
fitness choices
The most commonly recommended
behaviors to achieve health:
 Healthy diet
 Regular physical activity
Why is a healthy lifestyle so important ?
Beneficial effects on virtually all major
chronic diseases
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HEART DISEASE
Hypertension
diabetes
obesity
some cancers
osteoporosis
chronic liver disease
“Absence of a healthy diet and
regular exercise together are one
of the 3 key causes of death in
the U.S.”
Definitions
 Diet
 Nutrition
 Health
Major factors affecting health
status:
 Genetics
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Genetic predisposition
Promoted or inhibited by lifestyle!
• Can diet & exercise influence your genes?
 Lifestyle
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Diet
Physical Activity
Other factors
 Health-Related Fitness
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Healthy body wt/body composition
Cardiovascular/respiratory fitness
Adequate muscle strength and
endurance
Flexibility
Structured and unstructured activities
Lifestyle habits start early!!
 Sport-Related Fitness
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Strength, power, speed, endurance, and
skills specific to a sport
Maximizing genetic potential
 Success in Sports Competition
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Genetics
Training
• Physical
• Psychological
• Nutritional
– Optimizing health to improve performance
– Sports-specific recommendations
 Exercise Guidelines: Health-Related Fitness
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30 minutes** most (preferably all) days
Moderate or +
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Cardiovascular
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Flexibility
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Strength
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Dose-related response to exercise!
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Text p. 9
The Focus of This Course
1. Nutrition and Fitness for Health
Promotion and Prevention of Chronic
Diseases
2. Nutrition for Athletic Performance
First: The Science of Nutrition
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Changing, growing body of knowledge
Contradictions  confusion
Research Design
Preliminary research
Replication
Research Design
 Case Study
 Epidemiological Research
 Experimental Research
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Importance of a Control/Placebo group
 Meta-analysis
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“May” does not mean “will.”
“In some people” does not mean “in all people.”
“Indicates” or “suggests” does not mean “proves.”
“Contributes to,” “is linked to,” or “is associated
with” does not mean “causes.”
“Proves”: scientific studies gather evidence in a
systematic way, but one study, taken alone, seldom
proves anything
“Breakthrough”: extremely rare, as in the discovery of
penicillin or the polio vaccine
“Doubles the risk”: may or may not be meaningful.
Do you know what the risk was in the first place? If the
risk was 1 in a million and you double it, it’s still only 1
in 500,000.
 Nutrition
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All processes
involved with the
ingestion, digestion,
absorption,
metabolism and
excretion of food.
Food Behaviors
Psychological,
social, and
economic factors
Malnutrition
 Overnutrition
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 Undernutrition
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 GI Tract: (not G.I. track)
 Gastrointestinal tract: tube which begins
w/mouth and ends w/anus.
 Considered to be the “outside” of the body.
 ingestion:
 digestion:
 mechanical
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chemical
 absorption
 transfer of nutrients from GI tract into the
circulation
 metabolism:
 excretion: elimination of waste by-products.
Nutrients
 Substances required by the body to provide
energy, building materials, and regulatory
factors.
 Six Classes
Micronutrients:
Vitamins and Minerals
 Required in small amounts
 mg or mg
 Do not provide kcalories
 Necessary for
 growth and maintenance of tissues
 regulation of body processes
Macronutrients:
Protein, Carbohydrate, and Fat
 Required in large amounts (grams… 1000mg = 1g)
 Provide calories (kcals, cals)
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Protein
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Carbohydrate
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Fat
 Kcalorie: unit of energy in food… equal to
the amount of heat (energy) required to raise
the temperature of one kg of water by one
degree C.
 The word “calorie” actually represents one
thousands calories or a kcalorie.
 (Your book uses Calorie)
A Brief Overview of Carbohydrates:
Sugar, Starch & Fiber
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 Basic unit:
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Glucose =
 Starch: long chains of glucose
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 Fiber: also long glucose chains
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Found in plant cell walls;
Binds to water – bulky – exercises intestinal
muscles.
 Glycogen:
CARBS:
fiber
A Brief Overview of Protein:
 Basic unit:
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Contains
 Based on your genetic code, amino acids
are used to build tissues, enzymes
antibodies, horomones, etc.
 We do not store amino acids in the body.
We use what we need, and then dismantle
them and excrete the excess N in the urine.
A Brief Overview of Fat:
 Basic unit:
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Glycerol and three Fatty Acids
 Water
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No kcals, but needed in large amounts
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Required for
• Energy (E) production
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• Solvent for nutrients and waste products
 Alcohol
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 “Essential” =
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Body either does not make it or doesn’t make
enough of it.
Must be obtained through the diet
 Phytochemicals
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Bioactive substances in plants which appear
to have disease prevention properties.
Before we move on...
 Review
 Calculate the kcalories in a food:
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One serving provides:
4g fat
9g CHO
1g protein
Another example:
 How many kcals in a serving of this food?
It provides:
 Fat 7g
 CHO 18g
 Protein 2g