Transcript Nutrition Basics - davis.k12.ut.us

Eat This…Not That!
Subway 6” Turkey
280 calories
3.5 g Fat
Fat Free Honey Mustard
30 calories
0 g Fat
Subway 6” Tuna
530 calories
30 g Fat
Chipotle Southwest
110 calories
10 g Fat
Medium Skinny
Latte with Nonfat
milk
-130 calories
-17 g sugar
Medium White
Chocolate Mocha with
2% milk
-470 calories
-59g sugar
Whopper Jr.
340 calories
19 g Fat
Bourbon Whopper
910 calories
57 g Fat
What’s your favorite Meal?
In groups of 3 create your favorite meal
• include all of the food groups
▫ Grains
▫ Protein
▫ Fruits
▫ Vegetables
▫ Dairy
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Recognize the components of a sound diet
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Grains
Examples include:
• Rice
• Tortillas
• Oatmeal
• Pretzels
• Pasta
• Bread
• Popcorn
• Bagels/Pitas
Eat 6oz every day
At least half (3oz) should
come from whole grains
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Vegetables
Examples include:
• Broccoli
• Spinach
• Corn
• Potatoes
• Squash
• Pumpkin
• Green Beans
• Onions
Eat 2-3 cups every day
Eat a variety dark green,
orange, red, starchy, beans
and peas
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Fruits
Examples include:
• Apples
• Oranges
• Plums
• Cantaloupe
• Strawberries
• 100% fruit juice
Eat about 1 ½ to 2 cups per day
Eat a variety of fruits
• Choose fresh, frozen, canned, or
dried fruit
• Go easy on fruit juices
• They don’t contain fiber
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Protein
Examples include:
• Beef
• Pork
• Seafood
• Chicken
• Eggs
• Beans
• Nuts
Eat about 5-6oz per day
Eat a variety of Protein
• Choose low fat and lean meats
• Grill it, Bake it, Broil it
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Dairy
Examples include:
• Milk
• Cheese
• Yogurt
• Ice Cream
• Pudding
• Cottage Cheese
• Almond Milk
Drink 3 cups per day
Eat a variety of fruits
• Choose low fat or fat free
• Lactose free products
SPORTS NUTRITION
Nutrients
▫ Proper nutrition
 vital for athletes to
maximize their
performance.
▫ Just as using the proper
gasoline, oil, or radiator
fluid, is important for your
vehicle, eating the proper
food will directly affect
how the body “machine”
operates!
▫ A proper diet will enhance
 athletic performance
 training and healing
▫ Factors affect nutrient needs
and nutrient availability
including the athletes’:
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physical condition
nutritional status
age
genetic background
▫ These factors make it
essential that the diet be
individualized
• Promotes a healthier mind and
body.
▫ Aids in resistance to illnesses.
▫ Provides energy
▫ The right foods help the
athlete to:
 feel better
 sleep better
 speed the healing process
▫ energy intake = energy
demands of training
▫ Adequate replenishment
of glycogen
▫ Adequate protein intake
for growth and repair of
tissue
▫ Maintain a healthy
immune system
▫ Hydration
▫ Delay fatigue
▫ Minimize dehydration
Food is Your Fuel…
What are You Running On?
Nutrients are chemical
substances in food
 provide energy
 Building blocks for
the body
 6 classes
 Carbohydrates *
 Proteins *
 Fats (lipids) *
 Vitamins
 Minerals
 Water

Carbohydrates
• Provide energy
▫ 4kcal/gram
▫ Preferred energy source
• Common carbohydrates
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Sugars
Starches
Fruits
Vegetables
Grains (complex)
• Sugars/starches
▫ Converted to glucose for energy
▫ Converted to glycogen for energy
storage in liver and muscles
▫ Excess in body stored as fat
• Fiber
▫ Carbohydrate that the body
cannot absorb but is essential
for gastrointestinal functioning
• 50-60% of the athlete’s
caloric intake should be from
carbohydrates to keep the
glycogen stores filled.
• Carbohydrate Loading
▫ 70-80%
• Protein is critical to growth
and development
▫ tissue growth;
▫ antibodies to strengthen immune
system
▫ hormones, enzymes, and blood
cells
• Can be a source of energy
▫ 4kcal/gram
 abnormally – starvation
 normally – prolonged
endurance
Proteins Cont.
Proteins are derived
from animal foods
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Meat
Milk
Eggs
Fish
Cheese
Poultry
Other sources
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Soybeans
dry beans
some nuts
Whole grain
products.
Protein cont. - Amino Acids
During the digestive process,
proteins are broken down
into different amino acids.
▫ 8 of these amino acids are
“essential” to build and
repair body tissues.
“essential” means they must be
provided in the diet; they cannot
be manufactured in the body as
the rest of them can
As stated earlier proteins
may be used by the body for
cellular energy, but proteins
are the body’s least efficient
source of energy.
 The body cannot store
protein; therefore, extra
protein is converted to
fat.
Fat—I can actually eat fat?
o
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Fats are necessary
The problem is the fact
that we often eat far more
than the daily
recommended amount of
fats
Most Americans eat a
whopping 50% or more of
their daily calories from
fats.
Fat (lipids)
• 20-30% of calories
• Provides energy
▫ Yields 9kcals/g
That’s over twice carbohydrates and proteins!
• Purpose:
▫ Essential for absorption of some vitamins
 Vitamin A & D
▫ Protects body organs
▫ Insulates body from extreme temperatures
• Types
▫ Saturated
▫ Unsaturated
Saturated Fats
• The “bad” fat
• Solid at room temperature
▫ White, visible fat found in meats
▫ Dairy products
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Whole milk
Butter
Cream
Hard cheeses
▫ Coconut and palm oils
Unsaturated fats
• The “good” fat
• Liquid at room temperature
▫ Examples:
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Olive and canola oil
Nuts/nut butters
Fish oils
Avocado
Vitamins do not provide energy!
• Vitamins are essential for
maintaining good health
 A lack of vitamins in the diet
leads to deficiency conditions,
which express themselves in a
variety of ways.
• Most vitamins cannot be
synthesized by the body and must
be ingested via foods or pills.
No single food or food
group will supply all the
vitamins needed by the
body
• This is a good reason to
eat a variety of different
foods.
• It should also be noted
that vitamins are usually
absorbed better in foods
rather than in pills
• Vitamins are usually
identified as either fat
soluble or water soluble.
Vitamins – fat soluble
• Fat soluble vitamins
(vitamins A, D, E, and K)
are emulsified and
absorbed in the small
intestines.
• These vitamins are stored
in body cells, especially
liver cells.
Vitamins – water (H2O) soluble
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Water soluble vitamins
(B complex and vitamin
C) are absorbed along
with water through the
digestive tract and
dissolve in body fluids.
The body doesn’t store
these vitamins well and
excess quantities are
excreted in urine.
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Vitamin requirements
do not increase during
exercise.
Many athletes do not
choose nutrient dense
foods. In these cases,
supplementation may
be suggested
Minerals do not provide energy!
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Minerals are inorganic
substances and are known to
have functions essential to
life.
Essential minerals include:
▫ Calcium – necessary for bone
strength and muscle
contractions.
▫ Potassium – regulates
cardiac rhythm
▫ Iron – assists hemoglobin in
the delivery of oxygen to
body tissues
▫ Sodium – essential in
maintaining fluid balance.
▫ Phosphorus – needed for
strong bones and teeth
Exercise does not seem
to affect dietary needs of
most minerals with the
exception of the effects
of sweating
 Heavy sweating may
lead to excess losses of
sodium, chloride, and
potassium
• Losses of these minerals
may affect performance
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Water is often
considered the most
important nutrient
because:
▫ Failure to consume
other nutrients will
show harmful effects
on the body after
several weeks or
months but humans
can only survive
without water for a few
days!
H2O….Drink It…..Why???
• Provides an aqueous
medium for chemical
reactions
• Provides a medium
for transportation of
oxygen, hormones,
nutrients, etc.
throughout the body
(i.e. the blood)
Facilitates
thermoregulation for the
body (i.e. sweat)
 Lubricates joints and
cushions organs and
tissues
 In saliva and gastric
secretions, water helps
digest food
• Note that a loss of fluid
through exercise may have
and effect on these
functions; many of which
will affect performance
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So how many calories do I need?
Gender
Age
Sedentary
Moderately
Active
Active
Female
19-30
2,000
2,200
2,400
31-50
1,800
2,000
2,200
51+
1,600
1,800
2,000
19-30
2,400
2,600
2,900
31-5-
2,200
2,400
2,700
51+
2,000
2,200
2,500
Male
How many calories do I need?
• To burn 1 pound of fat you must burn 3,500
calories
• 1 pound a week = 500 calories a day burned
• 2 pounds a week = 1,000 calories a day burned
Food Journal
• It is important to log your food
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Write down food and beverages
Write the specific amount-cups, ounces, etc.
Calories, if possible
Don’t forget about condiments & sauces
Log mood—especially if you are an emotional eater
Candy, gum, etc.—anything you put in your mouth
• Other ways to keep up with it
▫ Phone apps
 Myfitnesspal.com
Questions?