Transcript Nutrition Power point - Salisbury Composite High

PERSONAL FITNESS 10
Nutrition & Wellness Notes
HSS1020
Overweight vs Overfat

A person could actually be over fat but not
overweight
 If
we use absolute body weight as a measure of body
composition, the numbers can be misleading
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Muscle is more dense than fat
A
piece of fat that is the same size as a piece of muscle
will weigh considerably less than the muscle
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If two people weigh the same and one has more fat
and less muscle than the other person, who will be
larger?
 The
person with more fat will be larger
What is a calorie?
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A calorie is a measure of the energy potential of
food
All macronutrients have calories in them. Knowing
how many calories are in the foods we eat will help
us balance out our calories so we do not gain
unwanted weight
Consuming calories is inevitable as we need the
calorie energy from foods to perform any activity
we do.
Consuming the right calories is the hard part
What are macronutrients?
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Macronutrients are nutrients in food that give us
energy in the form of calories
Macronutrients can be broken down into the
following 3 nutrients:
 Carbohydrates,

Protein & Fat
Each nutrient is metabolized (digested) by our
bodies differently
 Carbohydrates—4
calories/gram—digested in 15
minutes – 2 hours
 Protein—4 calories/gram—digested in 2 hours
 Fat—9 calories/gram—digested in 4+ hours
What are Micronutrients?
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Micronutrients are comprised of vitamins & minerals
Vitamins and minerals are vital for the proper
functioning of our bodies
Review the following charts on Vitamins and
Minerals to provide an example of each.
 Be
sure to write down the actual benefit of your
Vitamin and Mineral example
Micronutrient Requirements Vitamins
Micronutrient Requirements Vitamins
Micronutrient Requiements Minerals
Micronutrient Requirements Minerals
Sensation of Hunger vs Appetite

Hunger is a sensation produced in your body as a result
of chemical changes in your body
 When
your body reaches a certain level of blood sugar
(low) it reacts with hunger pangs
 Hunger instinctively protects us from depleting energy stores
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Appetite is defined as the desire for food
An example of the difference between hunger &
appetite
 Hunger
is eating a small bowl of pasta to satisfy your needs
 Appetite is going back for seconds even though the first
helping was enough to satisfy you
Canada Food Guide
Canada Food Guide
Role of Water in the Body

Provides balance –Homeostasis Absorption
of water soluble substances in our diet
 Transportation
 Removal
of nutrition to the target cells
of waste from metabolisms of the body
Function of the Thirst Mechanism
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Triggered by water losses in the body
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Leads to a conscious sensation of thirst

Feelings of thirst do not surface until significant
losses of water occur
 You
could be dehydrated before you feel thirsty
 Drink fluids even if you do not feel thirsty
Signs & Symptoms of Dehydration
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Thirst
Loss of appetite
Dry skin
Flushing of skin
Dark colored urine
Dry mouth
Fatigue/Weakness
Chills
Head rushes
Effect of Dehydration on Performance
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Poor concentration
 Struggling to concentrate in class?
Headaches
 Lots of headaches?
Impaired sleep
 Yawning/sleepy during class/lack energy?
Dry skin
Joint problems
Sore eyes
Digestive disorders
Steps to Preventing Dehydration
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Drink water regularly throughout day
Drink water when you get up
Drink water if you are consuming alcohol
 Alcohol is very dehydrating
Drink water after going to the bathroom
 Replenish supplies
Drink some water before having coffee, soft drinks
 These drinks can be dehydrating
Drink water when you feel hungry

Dehydration is often mistaken for hunger
Metabolism & Metabolic Rate
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Our bodies get energy to do things from food we
eat through metabolism
 Chemical
reactions in the body convert the fuel from
food to energy
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The body breaks food down into sugar
 The
next step is to break the sugar down so that the
energy released can be distributed to cells in the body
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Metabolism is a constant process
 The
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only time metabolism stops is when we die
The higher our Metabolic Rate the healthier we are
 The
greater our fitness the higher our metabolic rate
Metabolic Rate vs Muscle Mass
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Building muscle raises our Metabolic Rate
 Higher
metabolic rates result in more efficient
processing of food
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Bigger Muscles mean:
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More food goes through us rather than stick to us
More ability to store glycogen for high energy
situations
Higher rates of energy consumption
Less storage of excess energy as fat
Higher metabolism means:
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Greater fat burning capabilities
Starvation Diets vs Metabolic Rate
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Starving our bodies has a wicked twist
 Starving
our body results in the absorption of muscle
protein by our bodies
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This loss of muscle mass results in a lowering of our
metabolic rate
The lowering of our metabolic rate in turn results in
the body storing more fat on our body
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Starving our body has the wicked twist of increasing
our % fat relative to our muscle mass
As a result we weigh less but have a higher fat to
muscle ratio
The opposite effect we are looking for in a diet
Metabolism & Nutrient Utilization
Nutrient Utilization during rest
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The higher our fitness level the higher our metabolic
rate
The higher our metabolic rate the more fat we
metabolize during rest
The higher our metabolic rate the more fat we
metabolize during recovery from exercise
The harder the exercise the more fat metabolized
during recovery
Nutrient Utilization during exercise
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The higher our fitness level the higher our metabolic
rate
The greater the intensity of our exercise the less fat
is utilized the more carbohydrates used
As our body works anaerobically (without
oxygen/the hardest workouts we can do) our body
uses only carbs as it is the cleanest most desirable
nutrient for conversion to energy
Our body uses fat as a source of energy during
exercises between rest & 50% exertion
Metabolism & Aging
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As we age our metabolism slows down
 As
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a result we tend to lose muscle mass & store fat
As you age you have to start eating better
 Food
sticks to you rather than go through you as you age
 This process starts as early as graduation from high school
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As you get older it is harder to build muscle thus
increase metabolism
 Resistance
training and other weight bearing exercises to
build and maintain muscle are vital for people as they
age to help offset the effects of metabolism that slows
down
Energy Systems vs Activity Level
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Low activity levels use Slow Twitch Fibers in the
Aerobic System (50-70% exertion)
 Energy
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Medium High activity levels use Fast Twitch Type IIa
Fibers in the Oxidative Glycolytic System (70-90%
exertion)
 Energy
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indirectly comes from the from food we eat
directly comes from the food we eat with oxygen
All out activity levels use Fast Twitch Type IIx Fibers
in the Glycolytic Anaerobic System (90-100%)
 Energy
comes directly from the food we eat without
Oxygen
Nutritional Requirements vs Stages of Physical Activity
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At the lowest level of activity our body uses fat stores (<50%)
We can use glycogen stores in our muscles for up to 2 hours
of medium high activity (70-90% Exertion)
Larger muscles mean larger glycogen storage tanks
 Eating a high carb diet as a pre game or activity meal helps fill
glycogen in our muscles
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After 2 hours of medium high activity (70-90% Exertion) we
need to provide our body with sugar for energy as there is
no glycogen left
Eat foods high in sugars during your activity so your body can put
this into energy within 15 minutes
 Power Gels, fruits
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Fiber and Good Health
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We need to eat foods high in fiber to maintain good
health
Fiber helps keep our blood healthy
Fiber helps food pass through us
 The
longer food stays in our digestive tract the more bad
things our body absorbs
 High metabolic rates and fiber in foods help food pass
through us more efficiently
 Fiber helps us eliminate foods more efficiently
Soluble Fiber vs Insoluble Fiber
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Soluble Fiber
 Attracts
to and dissolves in water
 Slows digestion making us feel fuller sooner
 Preventing
 Proven
to lower blood cholesterol
 Reduces
 Proven
risk of heart desease
to lower blood sugar levels
 Reduces
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us from over eating
risk of Type II Diabetes
Insoluble Fiber
 Does
not dissolve in water adding bulk to your stool
 Helps
food pass through us
Examples of Soluble & Insoluble Fiber
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Soluble Fiber
 Oats,
Oat bran & Oat meal
 Barley, Flaxseed & Psyllium
 Peas, Beans, Lentils, Nuts & Seeds
 Citrus Fruits, Strawberries & Apples
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Insoluble Fiber
 Whole
Wheat, Wheat Bran & Whole Grains
 Nuts & Vegetables
High Energy Formula
‘60-70% Carbs – 20-30% Protein – 10% Fat’
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When ever we need the food we eat to be
processed fast we should consume foods with a high
energy formula (Pre and Post Workout/Game Meals)
 These
foods should be high in Carbohydrates
 These foods should be moderate in Protein
 These foods should be low in Fat
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Examples of High Energy Formula Foods are:
 Fruits,
Vegetables, Pasta, Breads, Lean Meats, Lean
Dairy Products
 Spaghetti
with tomato sauce, Lean Sandwiches, Yogurt, Milk
Steady Energy Formula
40-50% Carbs – 30-40% Protein – 20-30% Fat
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When ever we need the food we eat to be processed
over a longer time we should consume foods with a
steady energy formula (most meals and snacks
throughout the day should be steady energy)
These foods should be moderate-high in Carbohydrates
 These foods should be moderate in Protein
 These foods should be moderate in Fat
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Steady energy foods release energy throughout
digestion
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Energy from sugars are released fast, starch medium and protein slow
Foods should have sugar, starch, protein and quality fats in them
The Media’s Effect on Body Image
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What is the media’s effect on Body
Image?
Does the media have an effect on you
and your image of yourself?
Organic vs Inorganic Minerals
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Organic Minerals were once living or are living
 They
bring life to & can be utilized by our cells
 They have an ionic bond which our body easily breaks
down and uses for tissue repair/function
 Are made up of a plant or animal and therefore used
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Inorganic Minerals never lived
 They
are elements that can not bring life to our cells
 They have a covalent bond which are body cannot
break down
 Our body treats them more like toxins rather than
nutrients
Whole Foods vs Synthetic Foods
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Whole foods are all natural
 They
have lived
 They are easily broken down by the body
 Nutrients from whole foods are readily absorbed by the
body
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Synthetic foods are made or altered by man
 They
have never lived
 Are often hard to break down by the body
 Nutrients from synthetic foods are recognized as
unnatural by the body and thus not absorbed
The Energy Balance Equation
CALORIES CONSUMED + ENERGY BURNED = BODY COMPOSITION
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> Calories in + < Calories burned = Increased Weight
 If
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< Calories in + > Calories burned = Decreased Weight
 If
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we eat more calories than we burn we gain body weight
we eat less calories than we burn we lose body weight
Calories in = Calories burned = No Weight Gain or Loss
 If
we eat as many calories as we burn our weight will remain
the same
Reading Nutrition Labels