Transcript Nutrition (Continued)

Nutrition and Your Fitness
Nutrition and Achieving
High Level Fitness
Exercise, training, and nutrition helps
develop your fitness
Nutrition – the process by which the body
uses food for maintenance of life, growth, normal
functioning of every organ and tissue, and the
production of energy
Food provides:
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Fuel (energy)
Stamina and vigor for daily activities
Basis for sound, healthy skin, teeth, hair, muscles,
and bones
Dietary Reference Intake
Recommended Dietary Allowance (RDA)
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amount necessary to meet nutritional needs
Adequate Intake (AI)
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guideline used to help set dietary goals
Estimated Average Requirement (EAR)
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amount needed for special groups
Tolerable Upper Level Intake (UL)
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the safe upper limits for nutrients
Six Essential Nutrients
Carbohydrates
Protein
Fats
Minerals
Vitamins
Water
Vocab
Calorie
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Common unit of measurement used to express the
potential energy of food
Every food you eat contains calories
Free Radical
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A chemical that causes damage to the cells.
Antioxidant
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helps prevent and possibly repair damage done to
body by the free radicals.
Carbohydrates
Function: Major source of energy, in
the form of sugar, supplies fiber
Food Sources: Fruits, vegetables,
grains
Recommended Percentage in
Diet: 58% or higher
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(48% from complex carbohydrates, 10%
from simple)
Limit intake of refined carbs (table sugar,
sweets, pastries, soft drinks)
Three groups of carbs
Monosaccharide (Single sugar)
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Fructose – fruit sugar
Glucose – corn sugar
Disaccharides (Two sugar)
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Sucrose – table sugar, cane sugar
Lactose – milk sugar
Maltose – malt sugar
Polysaccharides (Multiple sugars)
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Starch – plant sugars
Cellulose – plant fiber
Sugar Intake
Eating honey, sugar, soft drinks, candy
bars or any sweets does not provide
quick energy.
To maintain a consistent energy level,
eat a diet high in complex carbohydrates
(grains, cereals, vegetables)
Proteins
Function: Important for growth, maintenance,
repair of tissue
Food Sources: Chicken, fish, meat, low-fat dairy
products, eggs, dried peas, beans
Recommended Percentage in Diet: 10-12%
Amino acids
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Building blocks of protein
Essential amino acids
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Substances making up protein which must be supplied
each day by food
Complete protein
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A protein food which contains all the essential amino
acids needed by the body
Animal sources of protein are usually complete
Plant sources are usually incomplete
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Combination of plant sources can be used in diet to form complete
protein
Fats
Function: Source of stored energy, provide and carry the fat soluble
vitamins (ADEK)
Food Sources:
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Monounsaturated fat - olive oil and canola oil, usually liquid and found
in vegetables, most healthy type
Polyunsaturated fat - safflower oil, margarines, usually liquid and found
in vegetables
Saturated fat - meat, butter, milk, solid shortenings; usually in solid form
and found in animal sources, contribute to heart disease and should be
avoided
Recommended Percentage in Diet: 20-30%
Fatty acids - Basic building blocks of fats
Cholesterol
A waxy, fatty-like material
manufactured in the body and
used by the body in chemical
processes.
Found in foods of animal
origin.
Excess cholesterol is
deposited on the lining of the
arteries.
Narrowing of arteries can lead
to cardiovascular problems.
Two Types of Cholesterol
High Density Lipoproteins - HDL
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Good cholesterol, picks up extra cholesterol
and eliminates it from the body
Low Density Lipoproteins - LDL
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Bad cholesterol, contributes to clogging of
arteries by depositing the extra cholesterol on
the lining of the arteries
Lipoprotein
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Protein wrapped molecule which transports
cholesterol and fats through bloodstream
Total cholesterol
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Normal ------------------ Below 170
Moderately High -------------- 170 -199
High ------------------------Above 200
LDL cholesterol
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Normal ----------------------Below 110
Moderately high ---------------110-129
High ---------------------------Above 130
Lower your cholesterol
Cut back on food high in cholesterol
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Eggs, meat, butter, whole milk
Avoid trans-fat, which are vegetable oils that
have become saturated through hydrogenation
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Cocoa butter, coconut and palm oils, lard
Avoid meats high in fat (hamburger, sausage,
bacon)
Reduce saturated fat ( since it raises LDL in your
blood)
Fiber
Structural part of plants which is neither
digested nor absorbed by the body
Serves as an intestinal “house cleaner”
Ex. Beans, romaine lettuce, brown rice, whole
wheat, oranges
Fiber is not found in animal foods.
Minerals
Function: Important in activating
numerous reactions within the body
Food Sources: Varies with the
specific minerals - a variety of foods is
necessary
Recommended Percentage in
Diet: Adequate intake indicated by
the RDA
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Balance is important; too much of one
mineral can offset functioning of
another
Microminerals
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Needed in larger quantities (100 milligrams a
day)
Ex: Sodium, potassium, chloride, calcium,
phosphorus, and magnesium
Trace minerals
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14 other minerals
Needed in small amounts (few micrograms a
day)
Examples of minerals
Potassium – regulated balance of fluids, ability
for muscles to contract
Iron - assists in red blood cell formation
Calcium- maintains strong bones and teeth
Sodium- helps maintain a proper fluid balance
in our blood tissues (sodium and chloride)
Potassium Rich Foods
Baked potato with skin ----------------844mg
Florid avocado ---------------------------742mg
Dried figs ----------------------------------666mg
Raisins -------------------------------------563mg
Cantaloupe --------------------------------494mg
Orange juice ------------------------------474mg
Banana -------------------------------------451mg
Spinach -------------------------------------419mg
Vitamins
Function: Aid in absorbing and using the nutrients.
Each vitamin has one or more specific functions in the
body.
Food Sources: Varies with the specific vitamins - a
variety of foods is necessary
Recommended Percentage in Diet: Adequate
intake indicated by the RDA
Fat-soluble
Stay stored in your body for awhile (fat tissues and liver) — some
stay for a few days, some for up to 6 months
Vitamin A
 Eyesight. helps you grow properly and aids in healthy
skin.
Vitamin D
 Strong bones and strong teeth. helps your body absorb
the amount of calcium it needs.
Vitamin E
 Maintains a lot of your body's tissues, like the ones in
your eyes, skin, and liver. Important for the formation of
red blood cells.
Vitamin K
 Helps clot blood
Water Soluble
Dissolve in water and are not stored in the body
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Must be in your diet everyday
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Can be affected by cooking methods, lost in water they were
cooked in
Vitamin C
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keeping body tissues, such as gums and muscles in good
shape, helps a cut heal, helps your body resist infection.
EX: citrus fruits, cantaloupe, strawberries, tomatoes, broccoli,
cabbage, kiwi fruit
Vitamin B
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More than one B vitamin. (B1, B2, B6, B12, etc. )
Helps make energy and set it free when your body needs it.
Involved in making red blood cells, which carry oxygen
throughout your body.
Ex: whole grains, fish and seafood, poultry and meats, eggs,
dairy products, leafy green vegetables, beans and peas
Water
Function: Provides a medium within the cells in
which the chemical reaction of the cells takes place;
helps regulate body temperature, digest food,
excretion, glandular secretion, formation of blood
plasma
Food Sources: Beverages and liquids in food
Recommended Percentage in Diet: 2 to 3
quarts daily
Essential Questions
Ticket Out the Door
What are the 6 essential nutrients?
What are the functions of the 6 essential
nutrients?
How can reading a food label determine
the value of the food being eaten?
• How does marketing affect the foods that
consumers eat?
Standards
PE.HS.4.1 Nutrients-The learner will be able to
list the six basic nutrients and understand the
function of each
PE.HS.4.3 Labels-The learner will be able to
evaluate nutrition labels and determine the value
of the food analyzed.
HE.HS.5.3 Critical Thinking-The learner will be
able to apply critical thinking skills to analyze
marketing and advertising methods for
influencing food choices.