Transcript fitness_for_life_lecture_six_original_1

for Life
AFE 203
NUTRITION
LECTURE SIX
Can I eat as much as I
want to eat (quantity)?
Can I eat any kind of
food(quality) ?
Can what I eat has any
effect on my state of
living (health,
and diseases)
wellness
NUTRITION
Nutrition is simply defined as the food we eat, how
the body assimilates and uses it. It has been defined
“as the science of food as it relates to optimal health
and performance.
NUTRITION
The Food and Nutrition Committee of the American
Medical Association define Nutrition as the science of
food, the nutrients and other substances therein, their
action, interaction and balance in relation to health and
disease and the processes by which the organism ingests,
absorbs, transports, utilizes and excretes food substances.
FOOD
Food is defined as the substance taken into the body to
meet the need for energy, maintenance of health,
growth and reproduction.
It could also be defined as any substance taken to satisfy
hunger and maintain normal functioning of the body.
Modern day advances in technology and medicine on
food and nutrition have brought both positive and
negative influences on the human race.
Many of our health problems today emanates from
overeating or from consuming certain types of food
too freely (e.g. sugar, fat, alcohol), a situation which
results in overweight, obesity, and other disease
problems like diabetes, high blood pressure and
other cardiovascular diseases.
Balanced Diet
A balanced diet is one that contains the required amount
of the essential nutrients i.e. body-building proteins,
energy giving carbohydrate and fat, protective foods
which are vitamins and minerals and of course water in
adequate proportion.
According to King et al (1973), not every meal need be
balanced, but most of them should be. The diet for the whole
day should however be a balanced one. One of the important
things about a balanced meal is that the foods are mixed – that
is several different foods are eaten together. Everybody needs
a balanced diet.
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… MyPlate
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Choose MyPlate “Menu” of
Selected Consumer Messages
1.
2.
3.
Balancing
calories
Foods to
increase
Foods to reduce
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Choose MyPlate “Menu”
Balancing
calories
– Enjoy your
food, but eat
less
– Avoid oversized
portions
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Food is to be enjoyed!
“Food is not
nutritious until
its eaten.”
~ Smarter
Lunchrooms 2011
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Enjoy — but eat less!
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Enjoy — but eat less!
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Eat until “satisfied,” not “full”
“Your stomach
shouldn’t
be a waist
(waste) basket.”
~ Author
Unknown
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20 minutes
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It takes
about 20
minutes for
stomach to
tell your
brain you’re
full
Downsize portion size
The bigger
the
portion,
the more
people
tend to eat
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“You better cut the
pizza in
four pieces, because
I’m not hungry
enough to eat six.”
~Yogi Berra
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Limit foods
high in
sodium,
added
sugars,
and refined
grains
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Eat
more
nutrientdense
foods
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CALORIES
Calories
A calorie is a unit that measures the energy content of
foods and the energy expenditure by the body. When the
daily calorie intake from food is the same as calories
expended from exercise, weight remains the same.
Calories
The number of calories burned during exercise varies
greatly with the type of physical activity, but the key
to successful weight reduction is to exercise regularly,
without increasing food intake proportionally.
For example, walking one hour per day may utilize only 300
calories of energy per day, a small fraction of an individual's
daily caloric intake.
But over a period of time, if food consumption is
simultaneously reduced or remains the same, significant
weight loss will result. One sound approach to reducing
calories is to eat healthier foods that contain more fiber and
less fat, and therefore fewer calories. This type of diet has
also been proven healthier for the heart and blood vessels.
Carbohydrates and Calories
Carbohydrates are compounds constructed
by carbon, hydrogen, and oxygen
molecules.
Carbohydrates and Calories
Carbohydrates are converted into glucose in the body,
providing the main source of fuel (4 calories per gram of
carbohydrate) for all physical activity.
Carbohydrates are found in a wide variety of foods
including grains, fruits, and vegetables, as well as in the
milk/alternative (soy, rice, nut, or other nondairy
products) group
Proteins and Calories
Amino acids are the building blocks of proteins, constructed
by carbon, hydrogen, oxygen, and nitrogen molecules.
Amino acids can be made within the body (nonessential) or
required from dietary sources (essential).
Proteins are involved in the development, growth, and repair
of muscle and other bodily tissues and are therefore critical
for recovery from intense physical training. Proteins ensure
the body stays healthy and continues working efficiently by
aiding in many bodily processes.
Protein can also be used for energy, providing 4
calories per gram; however, it is not used efficiently
and therefore is not a source of energy preferred by
the body.
Proteins are found in a variety of foods including
grains and vegetables, but are mainly concentrated in
the
milk/
alternative
as
well
as
meat
and
beans/alternative (soy products, nuts, seeds, beans,
and other non-animal products) group.
Fats and Calories
Fats consist of oils and fat-like substances found in foods
such as cholesterol and phospholipids. Fats are commonly
referred to as lipids. With 9 calories per gram, fats are a
concentrated source of energy.
Fat is primarily used as a fuel at rest and during low-tomoderate intensity exercise. Fats are also involved in
providing structure to cell membranes, aiding in the
production of hormones, lining of nerves for proper
functioning, and facilitating the absorption of fat-soluble
vitamins
Fats are concentrated in butter, margarines, salad
dressings, and oils, but are also found in meats, dairy
products, nuts, seeds, olives, avocados, and some grain
products.
Vitamins and Calories
Vitamins and Calories
Vitamins are a large class of nutrients that contain
carbon and hydrogen, as well as possibly oxygen,
nitrogen, and other elements. There are two main
requirements for a substance to be classified as a
vitamin.
First, the substance must be consumed exogenously
because the body cannot produce it or cannot produce it in
sufficient quantities to meet its needs.
Second, the substance must be essential to at least one
vital chemical reaction or process in the human body.
Vitamins do not directly provide energy to the body;
however, some vitamins aid in the extraction of energy
from macronutrients. Vitamins are involved in a wide
variety of bodily functions and processes that help to
keep the body healthy and disease-free.
Vitamins are classified as either water soluble (B
vitamins and vitamin C) or fat soluble (vitamins A, D,
E, and K), depending on their method of absorption,
transport, and storage in the body. Vitamins are found
in nearly all foods including fruits, vegetables, grains,
meat and beans/ alternative, milk/alternative, and
some fats.
Minerals and Calories
Minerals are also a large group of nutrients. They are
composed of a variety of elements; however, they lack
carbon. Minerals have a role in the structural development
of tissues as well as the regulation of bodily processes.
Physical activity places demands on muscles and bones,
increases the need for oxygen- carrying compounds in the
blood, and increases the loss of sweat and electrolytes from
the body, all of which hinge on the adequate intake and
replacement of dietary minerals.
Minerals are categorized into major minerals (calcium,
sodium, potassium, chloride, phosphorus, magnesium,
and sulfur) and trace minerals (iron, zinc, copper,
selenium,
iodine,
fluoride,
molybdenum,
and
manganese) based on the total quantity required by the
body on a daily basis.
Similar to vitamins, minerals are found in a wide variety
of foods, but mainly are concentrated in the meat and
beans/alternative and milk/alternative groups.
Water
Forming a category of its own, water deserves to be
highlighted due to its vital roles within the body.
The human body can survive for a much greater length
of time without any of the macro- or micronutrients
than without water.
The body is made of 55–60% water, representing a
nearly ubiquitous presence in bodily tissues and fluids.
In athletics, water is important for temperature
regulation, lubrication of joints, and the transport of
nutrients to active tissues.
In addition to plain water, water can be obtained from
juices, milk, coffee, tea, and other beverages, as well as
watery foods such as fruits, vegetables, and soups.
Making calorie
calculations


Calories
Protein
Fat
Carbohydrate
Totals
350
800
1400
2550
% of Total
Calories
13.7
31.4
54.9
100.0
Divide the calories
by the total to get
the percentage
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Concepts of Fitness and Wellness 6e
Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
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4 cal/g
4 cal/g
9 cal/g
7 cal/g
Concepts of Fitness and Wellness 6e
Calorie Calculation
(Example)

Heather consumes 2000 calories per
day and wishes to obtain 20% of her
calories from fat:
2000 calories x 20% = 400 calories
from fat per day
400 calories from fat = 44 grams of
fat/day
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Concepts of Fitness and Wellness 6e
Easy ways to reduce sodium





Check labels
Avoid adding salt (an
exception may be when
baking yeast breads)
Eat fresh foods, frozen
veggies
Request salt be left off
when eating out
Use other seasonings
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Reduce sugar-sweetened beverage
intake:



Drink fewer sugarsweetened beverages
Consume smaller
portions
Substitute water,
unsweetened coffee
and tea, and other
beverages with few or
no calories
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Remember …
A variety of foods, in
moderation, can fit into a
healthy eating pattern if
nutrient needs have been
met without exceeding
calorie limits.
Regular physical activity
helps maintain calorie
balance.
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Thanks
for
Listening
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