Transcript Chapter 4- Nutrition

PEBPE STANDARDS
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PEBPE2.d: The learner will be able to integrate health and skill related fitness
components into their daily activities.
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PEBPE3.a: The learner will participate in fitness assessments and
developmentally appropriate health-related fitness activities.
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PEBPE3.c: The learner will participate regularly in all fitness activities while
dressing safely/appropriately, and actively engage in all practice and exercise
settings.
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PEBPE6.a: The learner will describe the role physical activity plays, in reducing
the risk factor for disease, by maintaining appropriate health-related fitness
components.
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PEBPE6.b: The learner will describe the life-long benefits of regular physical
activity.
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PEBPE6.c: The learner will develop positive relationships with other students.
CH. 4 NUTRITION AND YOU PERSONAL FITNESS
Unit Vocabulary
Topics of the Unit
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Nutrients
Healthful Eating
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Nutrition
Nutrients for Energy
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Culture
Carbohydrates
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Carbohydrates
Fats
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Proteins
Micronutrients
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Fats
Phytonutrients
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Calories
Dietary Supplements
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Adipose tissue
Guidelines for Americans
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Dietary fiber
My Pyramid
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Amino acids
Nutritional Facts
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Vegetarian
Developing Healthful Eating Habits
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Saturated fatty acids
Keeping Food Safe to Eat
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Trans fatty acids
Food for Performance Fitness
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Unsaturated fatty acids
Risks of Supplements
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Cholesterol
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LDL
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HDL
ESSENTIAL QUESTION
What are healthy foods we can eat to
maintain a healthy lifestyle?
LESSON 1: THE IMPORTANCE OF NUTRITION
Healthful Eating
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Eating the appropriate amount of nutrients EACH DAY.
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Nutrients: are substances in food that your body needs for energy,
proper growth, body maintenance, and functioning.
Six Classes of Nutrients:
1.
Carbohydrates
2.
Proteins
3.
4.
Fats
Vitamins
5.
Minerals
6.
Water
LESSON 1: THE IMPORTANCE OF NUTRITION
What Influences Your Food Choices
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Hunger
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Appetite
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Culture
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Family and Friends
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Emotions
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Conveniences and Cost
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Advertising
LESSON 1: THE IMPORTANCE OF NUTRITION :
CARBOHYDRATES
o Definition: The starches and sugars found in food; chief source of energy
o Simple Carbohydrates: sugars; found in fruits, candy, cookies, and soda;
absorbed quickly into bloodstream and provide energy
o Complex Carbohydrates: starches; found in vegetables, breads, cereals,
pastas, rice, and beans; broken down slower by body and supple
vitamins; better source of energy than simple carbohydrates
o 45-65 percent of calories come from carbohydrates daily
LESSON 1: THE IMPORTANCE OF NUTRITION:
PROTEINS
 Definition: Nutrients that help build, maintain, and repair body tissues;
secondary source of energy
 Building blocks of proteins are amino acids
 2 types of proteins found in foods: complete and incomplete
 Complete contain all 9 amino acids; such as meats and dairy products
 Incomplete lack one or more amino acids; such as soybeans and plant
foods
LESSON 1: THE IMPORTANCE OF NUTRITION:
FATS
 Definition: supply a concentrated form of energy and helps transport
other nutrients to locations in the body where they are needed
 Fats also called lipids and have 9 calories per gram
 3 types of fats
 Saturated fatty acids: come from mainly animal fats; cheese, meats, and
ice cream
 Trans fatty acids: formed when certain oils are processed into solids;
margarine
 Unsaturated fatty acids: liquid at room temperature and come mainly
from plant sources; olive oil and fish oils
LESSON 1: THE IMPORTANCE OF NUTRITION:
CHOLESTEROL
 Definition: fatlike substance that is produced in the liver and circulates
in the blood
 Low-density lipoprotein (LDL): compound that carries cholesterol from
the liver to areas of the body where it is needed
 High-density lipoprotein (HDL): compound that picks up excess
cholesterol and returns it to the liver
LESSON 2: VITAMINS, MINERALS, AND WATER:
VITAMINS
 Definition: micronutrients that help control body processes and help your
body release energy to do work
 Fat-soluble vitamins: carried by fat in food and in your body can be
stored in the body (Vitamins A, D, E and K)
 Water-soluble vitamins: not stored in your body; need to be replaced
daily by eating nutritional foods (Vitamin C and B complex)
LESSON 2: VITAMINS, MINERALS, AND WATER:
MINERALS
 Definition: Substances that the body cannot manufacture but are needed for
forming healthy bones and teeth, and for regulating many vital body
processes
 Main minerals in the body:
 Calcium: helps build and maintain bones (dairy products, leafy vegetables)
 Potassium: aids in muscle contractions and in nerve impulses (bananas)
 Sodium: maintains fluid balance inside and outside of cells and helps in the
transmission of nerve impulses (salt)
 Iron: part of the hemoglobin in red blood cells; carries oxygen from lungs to
all cells throughout body (meats and peanuts)
LESSON 2: VITAMINS, MINERALS, AND WATER:
WATER, PHYTONUTRIENTS, & DIETARY SUPPLEMENTS
 Most important nutrient of the body is water
 Water makes up 60-70 percent of the body weight
 Phytonutrients: health promoting substances found in plant foods;
“plant nutrients”
 Certain phytonutrients are antioxidants
 Carrots and cantaloupe are good sources of phytonutrients (gives
food its color)
 Dietary Supplements: nonfood form of one or more nutrients;
 Dietary Supplements are also foods that are used to enhance our
health conditions (Example: pregnant women who might need extra
amount of iron and or vitamin B)
LESSON 3: CHOOSING FOODS WISELY:
DIETARY GUIDELINES FOR AMERICANS
10 Guidelines:
1. Aim for a healthy weight
2. Be physically active each day
3. Let the food guide pyramid guide your food choices
4. Choose a variety of grains daily, especially whole grains
5. Choose a variety of fruits and vegetables daily
6. Keep food safe to eat
7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
8. Choose beverages and foods to moderate your intake of sugars
9. Choose and prepare foods with less salt
10. Avoid alcoholic beverages
LESSON 3: CHOOSING FOODS WISELY:
MY PYRAMID
LESSON 3: CHOOSING FOODS WISELY:
NUTRITION FACTS
LESSON 3: CHOOSING FOODS WISELY:
DEVELOPING HEALTHFUL EATING HABITS
 Proper nutrition comes from an eating plan that includes variety,
moderation, and balance (breakfast and snacking)
 Many people say breakfast is the most important meal of the
day
 Energy is constantly being used by the body, even when your
sleeping; eating breakfast allows the body to replenish the
energy that was being burned during the night
 Eating breakfast also helps the body stay focused physically and
mentally throughout the day
 Snacking on healthy foods is great for the body, by giving the
body more energy
 Healthy snacks include whole grain foods, fruits, and vegetables
LESSON 3: CHOOSING FOODS WISELY:
KEEPING FOODS SAFE TO EAT
 Clean: make sure to always wash hands, and also wash any
equipment used (cutting boards, utensils, silverware)
 Separate: isolate raw, cooked, and ready to eat foods when
preparing foods
 Cook: cook foods to safe temperatures (160 degrees for ground
beef, 170 degrees for roasts and poultry, 145 degrees for fish)
 Chill: refrigerate perishable foods quickly (cold foods at 40 degree
temperature and frozen foods at 0 degree temperature)
LESSON 3: CHOOSING FOODS WISELY:
RISK OF SUPPLEMENTS
 Ephedrine: compound that increases the rate at which the body converts
calories to energy (increases resting heart rate and body temperature)
 Creatine: supplement that increases muscle size while enhancing the
body’s ability to use protein (long-term effects on growth and
development are unknown)
 Androstenedione: chemical agent that aids the body in its production of
testosterone (promotes muscle growth)
LESSON 4: NUTRITION FOR PEAK PERFORMANCE:
FOOD FOR PERFORMANCE FITNESS
 Pre-event meals: last full meal consumed prior to a practice session or the
competitive event itself; eaten 1-3 hours beforehand; foods that are high in
complex carbohydrates (pastas, whole grain breads, and rice)
 Foods during day-long events: usually events that last the entire day; make
sure to stay hydrated; foods such as pastas, bread, and cereals will be good
to eat
 Post-event eating: restoration: occurs when the exercise or event has
concluded; foods good to eat would be complex carbohydrates and proteins
1. Phase 1 Drink Fluids: drink water or sport drinks after completing event
2. Phase 2 Have a Snack: eat a healthy snack within 30 minutes of finishing
the activity
3. Phase 3 Eat a Meal: eating a complete meal that includes many
carbohydrates, proteins, and light fats roughly 2 hours after exercise has
concluded