Nutrition and Your Fitness

1

• Nutrition and Your Fitness

2
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
• Fuel (energy)
• Stamina and vigor for daily activities
• Basis for sound, healthy skin, teeth, hair,
  muscles, and bones

3
Dietary Reference Intake

• Recommended Dietary Allowance (RDA)
• amount necessary to meet nutritional needs
• Adequate Intake (AI)
• guideline used to help set dietary goals
• Estimated Average Requirement (EAR)
• amount needed for special groups
• Tolerable Upper Level Intake (UL)
• the safe upper limits for nutrients

4
Six Essential Nutrients

• Carbohydrates
• Protein
• Fats
• Minerals
• Vitamins
• Water

5
(No Transcript)
6
Vocab

• Calorie
• Common unit of measurement used to express the
  potential energy of food
• Every food you eat contains calories
• Free Radical
• A chemical that causes damage to the cells.
• Antioxidant
• helps prevent and possibly repair damage done to
  body by the free radicals.

7
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
• (48 from complex carbohydrates, 10 from simple)
• Limit intake of refined carbs (table sugar,
  sweets, pastries, soft drinks)

8
Three groups of carbs

• Monosaccharide (Single sugar)
• Fructose fruit sugar
• Glucose corn sugar
• Disaccharides (Two sugar)
• Sucrose table sugar, cane sugar
• Lactose milk sugar
• Maltose malt sugar
• Polysaccharides (Multiple sugars)
• Starch plant sugars
• Cellulose plant fiber

9
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)

10
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

11

• Amino acids
• Building blocks of protein
• Essential amino acids
• Substances making up protein which must be
  supplied each day by food
• Complete protein
• 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
• Combination of plant sources can be used in diet
  to form complete protein

12
Fats

• Function Source of stored energy, provide and
  carry the fat soluble vitamins (ADEK)
• Food Sources
• 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

13
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.

14
Two Types of Cholesterol

• High Density Lipoproteins - HDL
• Good cholesterol, picks up extra cholesterol and
  eliminates it from the body
• Low Density Lipoproteins - LDL
• Bad cholesterol, contributes to clogging of
  arteries by depositing the extra cholesterol on
  the lining of the arteries

15

• Lipoprotein
• Protein wrapped molecule which transports
  cholesterol and fats through bloodstream
• Total cholesterol
• Normal ------------------ Below 170
• Moderately High -------------- 170 -199
• High ------------------------Above 200
• LDL cholesterol
• Normal ----------------------Below 110
• Moderately high ---------------110-129
• High ---------------------------Above 130

16
Lower your cholesterol

• Cut back on food high in cholesterol
• Eggs, meat, butter, whole milk
• Avoid trans-fat, which are vegetable oils that
  have become saturated through hydrogenation
• 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)

17
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.

18
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
• Balance is important too much of one mineral can
  offset functioning of another

19

• Microminerals
• Needed in larger quantities (100 milligrams a
  day)
• Ex Sodium, potassium, chloride, calcium,
  phosphorus, and magnesium
• Trace minerals
• 14 other minerals
• Needed in small amounts (few micrograms a day)

20
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)

21
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

22
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

23
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

24
Water Soluble

• Dissolve in water and are not stored in the body
• Must be in your diet everyday
• Can be affected by cooking methods, lost in water
  they were cooked in
• Vitamin C
• 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
• 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

25
Vitamin Supplements

• If you eat 1200-1500 calorie diet
• Most likely get adequate supply of vitamins
• Extra vitamins do not increase strength/endurance,
  energy, build muscles, or enhance athletic
  performance
• Those who may need a vitamin supplement
• Dieters who take in less than 1,200 calories
• People with food allergies who cannot eat certain
  foods
• Vegetarians who do not eat animal foods
• Heavy smokers or heavy drinkers
• Taking vitamin supplements cannot compensate for
  a diet that is deficient in nutrients.

26
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

27
Essential QuestionsTicket 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?

28
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.