Download Diet - Healthy Living 1200

Diet:
refers to what a person eats or drinks.
Calorie:
The definition of a calorie is 'the amount of energy, or heat, it
takes to raise the temperature of 1
gram of water 1 degree Celsius (1.8 degrees Fahrenheit)'. It is in effect the amount
of potential energy that a food contains. The body uses this energy to live and
breathe, and perform all our daily activities. The range of daily calorie burning is
from 1600 for a sedentary woman or older people to 2800 for active men.
Menstruating females require more calories than active teen males. Why???
nutrition : The process of nourishing or being nourished.
The process of the body using food to sustain life.
Nutrition is the science of food, the nutrients, and other substances
therein, their action, interaction, and balance in relation to health and
disease.
vitamin.
Any of various fat-soluble or water-soluble organic substances. Their
main task is to get chemical processes going like enzymes or hormones. Today,
man is a "deficiency creature" with respect to vitamins. We are not able to produce
a sufficient amount of vitamins in the body. Humans have lost the ability to
produce vitamins during the evolution. Therefore, we are dependent on a sufficient
vitamin supply from nature. Some animals are superior to us: e.g. a dog produces
vitamin C.
Scientists have identified thirteen vitamins:
 Vitamin C
 Vitamin B1 (Thiamin)
 Niacin
 Riboflavin
 Vitamin B6
 Folic Acid (Folacin)
 Vitamin B12 (Cobalamin)
 Vitamin A
 Vitamin D
 Vitamin E
 Vitamin K
 Biotin
PantothenicAcid
What Types Of Vitamins Are There?
Vitamins are divided into two groups: fat-soluble and water-soluble: (See above)
Fat-soluble vitamins
 Include A, D, E, and K
 Stored in body fat, principally in the liver
 Can be toxic at high doses. Because the body cannot get rid of excess
amounts, too much vitamins A and D can have cause serious adverse side
effects.
 Too much vitamin A can result in: loss of appetite, headaches,
irritability, liver damage, bone pain, and neurological problems,
including brain damage
 While vitamin A is only found in animals, dark orange-yellow and
green leafy vegetables contain carotenes (e.g., beta-carotene) that the
body can use to make vitamin A. Unlike vitamin A, carotene is fairly
safe when consumed in large amounts because the body stores excess
carotenes (which can make the skin look yellow-orange) rather than
converting them to vitamin A.
 Too much vitamin D can cause weight loss, vomiting, irritability,
destructive deposits of excess calcium in soft tissues (like the kidneys
and lungs) and potentially fatal kidney failure)
Water soluble vitamins
 Include vitamin C, vitamin B1 (thiamin), niacin, riboflavin, B6, B12,
pantothenic acid, biotin, folic acid
 Not stored in body; must be replaced each day
 Excess eliminated in the urine
 Can be toxic at high doses. Consuming excess amounts of water-soluble
vitamins can cause dangerous side effects:
 Large amounts of niacin can cause severe flushing, skin disorders,
liver damage, ulcers, and blood sugar disorders, interfere with fat
metabolism and speed up glycogen depletion
 Large doses of vitamin C have been associated with diarrhea, kidney
stone formation, and impaired copper absorption
 Excess vitamin B6 can cause neurological symptoms similar to
multiple sclerosis, including numbness and tingling of the hands,
difficulty in walking, and electric shocks shooting down the spine.
Mineral: Minerals are "inorganic" (they don't contain carbon) compounds that
the body needs in very small amounts to perform a variety of functions. Minerals
are classified into two groups based on the body's need: Major minerals and
Minor minerals.
Major Minerals
 Needed in amounts greater than 100 milligrams per day
 Include calcium, phosphorous, magnesium, sodium, potassium, chloride, and
sulfur
 Like fat-soluble vitamins, excess amounts of minerals are stored in the body
and can gradually build up to toxic levels. An excess of one mineral can also
interfere with the functioning of others.
Minor Minerals
 Needed in amounts less than 100 milligrams per day (hence called "trace"
minerals)
 Include iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium
 Like fat-soluble vitamins, excess amounts of minerals are stored in the body
and can gradually build up to toxic levels. An excess of one mineral can also
interfere with the functioning of others:
 High iron intake can produce an iron overload (hemochromatosis) in
genetically predisposed people and cause deficiencies of other trace
minerals (zinc and copper). If left untreated, iron overload can damage
the liver, pancreas, and heart.
 Excess zinc consumption may reduce HDL ("good") cholesterol
levels, impair immune function, and inhibit copper absorption from
foods, possibly leading to anemia.
 In susceptible people, excess calcium can increase the risk of kidney
stones; excess calcium from diet or supplements may also interfere
with the absorption of iron.
 Copper supplementation isn't recommended as athletes aren't usually
copper deficient and there is no evidence to suggest copper enhances
athletic performance.
 Selenium supplementation isn't recommended as most people get
enough selenium and an excess intake may be harmful.
NUTRIENT
FUNCTIONS
SOURCES
Calcium
 Bone formation
 Enzyme reactions
 Muscle contractions
 Dairy products
 Green leafy vegetables
 Beans
Iron
 Hemoglobin formation
 Muscle growth and function
 Energy production
 Lean meat
 Beans
 Dried fruit
 Some green leafy vegetables
Magnesium
 Energy production
 Muscle relaxation
 Nerve conduction
 Grains
 Nuts
 Meats
 Beans
Sodium
 Nerve impulses
 Muscle action
 Body fluid balance
 Table salt
 Small amounts in most fruit except fruit
Potassium
 Body fluid balance
 Muscle action
 Glycogen and protein synthesis
 Bananas
 Orange juice
 Fruits
 Vegetables
Zinc
 Tissue growth and healing
 Immunity
 Gonadal development
 Meat
 Shellfish
 Oysters
 Grains
Copper
 Hemoglobin formation
 Energy production
 Immunity
 Whole grains
 Beans
 Nuts
 Dried Fruit
 Shellfish
Selenium
 Antioxidant
 Protects against free radicals
 Enhances vitamin E
 Meat
 Seafood
 Grains
Chromium
 Part of glucose tolerance factor-helps insulin
 Whole grains
 Meat
 Cheese
Manganese
 Bone and tissue development
 Fat synthesis
 Nuts
 Grains
 Beans
 Tea
 Fruits
 Vegetables
Iodine
 Regulates metabolism
 Iodized salt
 Seafood
Fluoride
 Formation of bones and tooth enamel
 Tap water
 Tea
 Coffee
 Rice
 Spinach
 Lettuce
Phosphorus
 Builds bones and teeth
 Metabolism
 Meat
 Fish
 Dairy products
 Carbonated drinks
Nutrition Guidelines
The most appropriate diet for the youth athlete is one that:
 Is high in nutrient-dense complex carbohydrates
 Contains moderate amounts of protein, salt, sugars, and sodium
 Is low in transfat and fat, saturated fat, and cholesterol; and
 Provides sufficient calories