Transcript Nutrition - hansen

Nutrition
Nutrition
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Process by which a living organism assimilates
food and uses it for growth and for replacement
of tissues
Proper nutrition can reduce the likelihood of
injury and allow the athlete to perform at a
higher level
Food Components
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Carbohydrates
Proteins
Fats
Vitamins
Mineral
Water
Fiber
Carbohydrates
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Body’s primary source of fuel for energy in the form of
glucose
Simple Carbohydrates-sugars (candy, table sugar, cake)
Complex Carbohydrates-starches (grains, fruit,
vegetables)
Simple are empty calories, provide energy but no
nutrients
Complex offer energy along with vitamins, minerals
and fiber
Carbohydrates
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Before carbs can be used by body, must first be
broken down into simple sugars (glucose,
fructose, and galactose)
Some used immediately for energy, rest is stored
for future use
Carbohydrates
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Monosaccharides-simplest from of
carbohydrates; consists of sugars that cannot be
further reduced by body such as glucose,
fructose and galactose
Disaccharides-form of carbohydrates consisting
of double sugars such as sucrose (table sugar),
lactose (milk sugar) and maltose (breakdown of
starch)
Carbohydrates
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Polysaccharides-form of complex carbohydrates
containing combinations of monosaccharides
such as starch, cellulose and glycogen (potatoes,
rice and dried beans)
Carbohydrates
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Carbs 1 gram = 4 calories
Recommended 60% of calories should come
from carbohydrates
2000 calorie/day
x.60 = 1200 calories from carbs
4
= 300 grams/day
Proteins
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Form the body’s main structural elements; found
in every cell and tissue; body uses proteins for
growth and to build and repair bone, muscles,
connective tissue, skin, internal organs and
blood
Proteins can be broken down and used as
emergency energy if not enough carbs are
available, but generally protein is not a primary
source of energy
Proteins
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Large, complex molecule made up of building
blocks called amino acids; can be linked in
thousands of different ways to form thousands
of different proteins each with a unique
function
Get amino acids from protein we eat and those
manufactured in liver
Both sources are absorbed into bloodstream and
taken up by cells and tissues to build new
protein as needed
Proteins
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Quality of food protein is measured by amino
acid content
Essential amino acids (9)-come only from diet
Nonessential amino acids (11)-body can make
them
Complete protein-contains all essential amino
acids in amounts body needs (animal proteinsmeat, eggs, cheese, milk)
Proteins
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Incomplete protein-usually low in one or more
essential amino acids (plant proteins-fruits,
vegetables, grains, beans)
Proteins
1 gram = 4 calories
 Recommended .8 grams for every kg of body
weight
 Body weight
x .8
2.2
150/2.2 x .8 = 55 grams of protein
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Fats
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Carrier of fat-soluble vitamins, provides
essential fatty acids, source of stored energy and
provides insulation against loss of body heat
Fats and oils made up of basic units called fatty
acids; each type of fat or oil is a mixture of
different fatty acids
Fats
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2 categories
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Saturated-solid at room temperature; animal sources
Unsaturated-liquid at room temperature; plant sources
Saturated fatty acids-meat, poultry, butter, milk, cheese;
usually solid at room temperature; associated with
increased risk of cancer and heart disease
Monounsaturated fatty acids-vegetable oils such as
canola, olive, peanut oil; liquid at room temperature
Fats
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Polyunsaturated fatty acids-vegetable oil such as
sunflower, corn; main fat in seafood; liquid or
soft at room temperature; specific
polyunsaturated fatty acids are linoleic and
alphalinoleic acid are essential fatty acids
necessary for cell structure and making
hormones and are obtained from foods eaten
Fats
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Trans fatty acids-vegetable oils that are
processed into margarine or shortening; snack
foods and baked goods
Fats
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1 gram = 9 calories
Recommended 30% of calories should come
from fat with no more than 10% coming from
saturated fat
2000 x .3 = 600 calories from fat (total)
600/9 = 67 grams of fat (total)
2000 x .1 = 200 calories of saturated fat
200/9 = 22 grams of saturated fat
Vitamins
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Complex organic substance body needs in small
amounts; cannot be manufactured in body, must
be provided by diet; essential to proper health
and serve variety of different functions (2
groups)
Fat Soluble-dissolved in fat; sources are meat,
liver, dairy products, eggs, leafy green vegetables;
stored in body’s fat reserves and released as
body needs them
Vitamins
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Water Soluble-dissolved in water, sources are
grain cereals, leafy green vegetables, fruits and
beans; not stored to a great extent and must be
replaced regularly; when taken in excess,
excreted in urine
Minerals
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Inorganic substance that participates in many
biochemical and physiological processes
required for the growth, maintenance, repair and
health of tissues and bones
If body requires > 100 mg considered mineral
(calcium, phosphorus, sodium)
If body requires <100 mg considered trace
element (iron, zinc, copper)
Water
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Most important yet often neglected nutrient
2-3% loss of body weight will impair
performance and 7-10% loss can be fatal
Water in bloodstream helps regulate body
temperature, transport nutrients, eliminate toxins
and waste products and maintain proper
metabolism
To maintain proper hydration, drink 6-8 glasses
of water/day; more when active
Fiber
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Indigestible component of plants found in all
plant foods such as grains, beans, lentils, fruits
and vegetables
Nutritional component of fiber is not essential,
but keeps digestive tract running smoothly
Fiber
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Soluble (fruits, oats, beans)-dissolves in large
intestine and helps to lower cholesterol levels
which may decrease risk of coronary heart
disease
Insoluble (whole grains, wheat bran)-does not
dissolve in large intestine but instead soaks up
water to add bulk to intestinal contents,
preventing constipation