Transcript Nutrition and your personal fitness

NUTRITION AND YOUR
PERSONAL FITNESS
Ch. 4
Why is nutrition important?
• Healthful eating enhances our personal fitness and helps
reduce risks for chronic illnesses
• Nutrients – substances in food that your body needs for
energy, proper growth, body maintenance, and functioning
• 6 classes of nutrients:
• Carbohydrates, proteins, fats, vitamins, minerals, water
• Nutrition: the study of food and how your body uses the
substances in food
Factors that influence your food choices
• Hunger – physical need to prevent starvation
• Appetite – personal psychological desire
• Culture – customs, traditions, and beliefs (i.e. Asia = rice)
• Family and friends – what you grew up eating
• Emotions – comfort foods
• Convenience and cost
• Advertising
Nutrients for Energy
• Eating provides energy for your body
• Your body is using energy 24/7
• 3 energy sources from nutrients
• Carbohydrates
• Proteins
• Fats
• Calories – amount of energy needed to raise the temp of 1 quart of
water by 1 degree Celsius
• Average Caloric Needs
• Active male teenagers = 2,800
• Active female teenagers = 2,200
• Inactive teenagers = 1,600
Carbohydrates
• More energy efficient that fats, takes less oxygen to convert
into energy
• starches and sugars in food, first source of energy
• Mainly from plant sources
• 45 – 65% of calories consumed daily
• Simple Carbohydrates –sugars, absorbed quickly into
bloodstream, provides quick energy
• Complex Carbohydrates – starches, broken down more
slowly than SC, supply more vitamins, found in vegetables
like corn and potatoes, also in grains, good for endurance
activities because they are a source of sustained energy
Carbohydrates continued
• Excess carbohydrates not used for energy
are stored as adipose tissue (body fat)
• Dietary fiber – class of carbs that aids in
digestion
• Fiber is not digestible in people – no calories
• Reduces risk of heart disease by lowering
cholesterol
• Helps control diabetes by reducing sugar levels
in the blood
• Found in whole-grain foods, vegetables and
fruits
• Better to consume through foods than through
supplements because of the added nutrients in
the food
Proteins
• Help build, maintain, and repair body tissues,
secondary source of energy
• Found in muscles, bones, connective tissues, skin,
blood, and organs
• Should make up 10-35% of total daily caloric
intake
• Amino acids – building blocks of proteins
• 22 total amino acids – all but 9 can be made in the
body
• Essential amino acids – the 9 your body can’t make
so you have to get them from the food you eat
• Complete proteins – contain all 9 essential amino
acids – animal products like meat and dairy
• Incomplete proteins – lack at least 1 essential
amino acid
Vegetarians
• Vegetarians – don’t eat meat, fish or
poultry but eat plant based foods and
dairy products
• Vegans – vegetarians who also don’t eat
eggs and dairy products
• Vegetarians and vegans have to be
careful to make sure they are consuming
foods with all 9 essential amino acids
• Soybeans are the only plant food that is
a complete protein
Fats
• Concentrated form of energy and helps transport other nutrients
throughout body
• Supplies 2 times the amount of energy per gram than carbs and
proteins
• Transports and absorbs vitamins A, D, E, and K
• Enhances flavor and texture of foods
• Satisfies hunger because it takes longer to digest
• Stored in the body as triglycerides
• Used for energy when exercise last longer than 30 minutes
• Too much fat can lead to heart disease and some cancers as wells as
obesity and diabetes
• Should make up 20-30% of total calories
Types of Fat
• Saturated – fats that come mainly
from animals (lard, butter, whole
milk)
• Limit intake of saturated fats
• Trans – fats formed when certain
oils are processed into solids
(margarine, shortening)
• Limit intake
• Unsaturated – fats that are usually
liquids at room temperature and
come from plants (corn oil, soybean
oil, olive oil)
Cholesterol
• Typically in saturated and trans fats
• Fatlike substance produced in the
liver that circulates through the blood
• Found only in animal foods
• Too much cholesterol can put you at
risk for heart disease and stroke
because the excess is deposited on
the walls of arteries
Types of cholesterol
• Low-density lippoprotein (LDL)- bad, type that clogs
arteries
• High-density lippoprotein (HDL)- good, compound that
picks up excess cholesterol and returns it to the liver
VITAMINS, MINERAL,
AND WATER
Micronutrients
• Nutrients needed in tiny amounts = vitamins
and minerals
• Vitamins – help control body processes and
help your body release energy to do work –
contain no calories so they don’t provide
energy
• 2 Types
• Fat-soluble – carried and stored by fat in body:
Vitamins A,D,E, and K
• Water-soluble – not stored in body, have to be
replaced daily with nutritious foods: Vitamins C
and B complex
• Antioxidants – substances that protect cells
from damage from environmental factors and
injury – reduces risk of chronic illness,
premature aging, Vitamins C and E
Micronutrients
• Minerals – substances that the body cannot manufacture but
are needed for forming healthy bones and teeth and for
regulating many vital body processes – supply no energy
(calorie free)
• Electrolytes – (Ca, K, Na) minerals with electrical charges that
help maintain a normal heart rhythm and fluid balance
• Fluid balance – body’s ability to balance amount of fluid taken
in the amount lost through perspiration or exretion
Fluid Balance
• Direct relationship between FB and performance during
physical activity
• Proper FB prevents dehydration
• Excessive loss of potassium can lead to muscle cramps
etc.
• Some athletes may use sports drinks to replenish lost
electrolytes
4 Minerals
• Calcium – helps build and maintain bones –
important to consume calcium in your teen and
young adult years while body can still add to
bone density
• Calcium rich foods – dairy products, dark green leafy
vegetables, canned fish with edible bones
• Potassium – aids in muscle contractions and
sending nerve impulses to muscles
• Bananas, dried fruits, fruit juices
• Sodium – maintains fluid balance within body
and cells, also helps in transmission of nerve
impulses
• Hypertensive people should limit their salt intake
• Iron – part of the hemoglobin in red blood cells
– carries oxygen through body
• Meats, beans, peanuts, dried fruits
Water
• Accounts for 60-70% of body weight
• Essential nutrient for life – without it you
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•
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would die within 6-7 days
Regulates body temp
Carries nutrients to cells
Aids in digestion and elimination
Important to chemical reactions in the
body
64 ounces minimum per day for normal
fluid balance (can come from certain
foods)
Phytonutrients
• Healthful substances found in plant foods
• Some are antioxidants
• Beta carotene – fruits and veggies that are bright orange (carrots)
• Lutein – may protect against blindness – in yellow-orange fruits
(mangoes, peaches, tangerines, yellow and red bell peppers) and
green leafy vegetables (kale, spinach, and collards)
Dietary Supplements
• Nonfood form of nutrients
• Useful for people with special dietary needs
• Pregnant women
• Elderly
• vegans
• Not a substitute for healthful eating
• Can put you at risk for consuming too much of a nutrient
leading to toxic levels
CHOOSING FOOD
WISELY
Ch 4 Lesson 3
Dietary Guidelines for Americans
• Outlines healthy-eating and active living needs
• Aim for fitness – healthy weight, active lifestyle
• Build a healthy base – use the Food Guide Pyramid to
make food selections
• Choose variety of grains and whole grains daily
• Choose variety of fruits and veggies daily
• Keep food safe to eat
• Choose sensibly
• Diet low in saturated fat and cholesterol and moderate in total fat
• Choose food and drink with moderate levels of sugar or less
• Prepare food with less salt
My Pyramid
• Tool for making healthful
food and activity choices
• Colored bars depict food
groups
• Width of bar represent how
much you should consume
of a food group in
comparison to the other
• Serving / portion size –
amount of food for 1 meal
• A medium apple (1 portion)
= size of tennis ball
• 1 serving of meat = size of a
regular computer mouse or
a deck of cards
Nutrition facts
• Nutrition facts panel –
thumbnail analysis of a
food’s calories and
nutrient content for 1
serving
• % Daily Value – based
on a 2,000 calorie diet
plan
• Enables you to make
wise choices on what
and how much you are
consuming
Healthful Eating Habits
• Good eating plans have variety, moderation, and balance
• Nutrition guidelines apply to meals and snacking
• Breakfast – most important meal of the day
• Replenishes energy lost overnight
• Improves mental and physical performance throughout the day
• Helps you maintain a healthy weight because you are less likely to
overeat later in the day
• Doesn’t have to be traditional breakfast foods
• Snacking – okay as long as snacks are healthy
• Look for low calorie and high nutrient content
• Avoid high fat, sugar and salt
• Look for whole grain products, fruits and veggies
Nutrition for performance
• Pre-event meals – last full meal prior to practice or
competition
• Eat 1-3 hours prior to event so food can digest
• Food high in complex carbs (pasta, whole grains, rice)
• Long day events – eat in intervals to renew energy
• Carbs, vegetables and fruit
• Rehydrate with water
• Post-event eating – complex carbs and protein, fluids