Download Nutrition and Achieving High Level Fitness

Nutrition Notes
Nutrition and Achieving High Level Fitness
 Exercise, training, and ______________ helps develop your fitness
 Nutrition – the process by which the body uses ______________ for maintenance of life, growth, normal
functioning of every organ and tissue, and the production of energy
 Food provides:
o ______________ (energy)
o Stamina and vigor for daily activities
o Basis for sound, healthy skin, teeth, hair, muscles, and bones
Dietary Reference Intake
 Recommended Dietary Allowance (RDA)
o amount necessary to meet nutritional needs
Six Essential Nutrients
 ______________ , ______________ , ______________ , ______________ , ______________
______________
Vocab
______________
o Common unit of measurement used to express the potential energy of food
 Every food you eat contains calories
 ____________
o A chemical that causes damage to the cells.
 _______________
o helps prevent and possibly repair damage done to body by the free radicals.
______________
 Function: Major source of energy, in the form of sugar, supplies fiber
 Food Sources: Fruits, vegetables, grains
 Recommended Percentage in Diet: ______________ % or higher
o (______________ % from complex carbohydrates, ______________ % from simple)
o Limit intake of refined carbs (table sugar, sweets, pastries, soft drinks)
Three groups of carbs
 Monosaccharide (______________ sugar)
o Fructose – fruit sugar,
Glucose – corn sugar
 Disaccharides (______________ sugar)
o Sucrose – table sugar, cane sugar, Lactose – milk sugar,
Maltose – malt sugar
 Polysaccharides (______________ sugars)
o Starch – plant sugars,
Cellulose – plant fiber
Sugar Intake
 Eating honey, sugar, soft drinks, candy bars or any sweets does not provide ______________ energy.
 To maintain a consistent energy level, eat a diet high in ______________ carbohydrates (grains, cereals,
vegetables)
______________
 Function: Important for growth, maintenance, repair of tissue
 Food Sources: ______________ , fish, meat, low-fat dairy products, eggs, dried peas, beans
 Recommended Percentage in Diet: ______________ %
 ______________
o Building blocks of protein
 ______________ amino acids
o Substances making up protein which much be supplied each day by food
 ______________ protein
o 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
______________
 Function: Source of stored energy, provide and carry the fat soluble vitamins (ADEK)
 Food Sources:
o Monounsaturated fat - olive oil and canola oil, usually ______________ and found in vegetables,
most ______________ type
o Polyunsaturated fat - safflower oil, margarines, usually liquid and found in vegetables
o Saturated fat - meat, butter, milk, solid shortenings; usually in ______________ form and found in
______________ sources, contribute to heart disease and should be avoided
 Recommended Percentage in Diet: ______________ %
 ______________ - Basic building blocks of fats
______________
 A waxy, fatty-like material manufactured in the body and used by the body in chemical processes.
 Found in foods of ______________ origin.
 Excess cholesterol is deposited on the lining of the ______________ .
 Narrowing of arteries can lead to cardiovascular problems.
Two Types of Cholesterol
o ______________ Good cholesterol, picks up extra cholesterol and eliminates it from the body
o ______________ Bad cholesterol, contributes to clogging of arteries by depositing the extra
cholesterol on the lining of the arteries
 ______________
o Protein wrapped molecule which transports cholesterol and fats through bloodstream
Total cholesterol
o Normal ------------------ Below ______________
o Moderately High -------------- 170 -199
o High ------------------------Above ______________
LDL cholesterol
o Normal ----------------------Below ______________
o Moderately high ---------------110-129
o High ---------------------------Above ______________
Lower your cholesterol
 Cut back on food high in cholesterol
o ______________ , meat, butter, whole milk
 Avoid ______________ , which are vegetable oils that have become saturated through hydrogenation
o Cocoa butter, coconut and palm oils, lard
 Avoid ______________ high in fat (hamburger, sausage, bacon)
 Reduce ______________ fat ( since it raises LDL in your blood)
______________
 Structural part of plants which is neither digested nor absorbed by the body
 Serves as an ______________ “house cleaner”
 Ex. Beans, romaine lettuce, brown rice, whole wheat, oranges
 Fiber is not found in ______________ foods.
______________
 Function: Important in activating numerous reactions within the body
 Food Sources: Varies with the specific minerals - a ______________ of foods is necessary
 Recommended Percentage in Diet: Adequate intake indicated by the RDA
o Balance is important; too much of one mineral can ______________ functioning of another
 Microminerals
o Needed in ______________ quantities (100 milligrams a day)
 Ex: ______________ , potassium, chloride, calcium, phosphorus, and magnesium
 Trace minerals
o 14 other minerals
o Needed in ______________ amounts (few micrograms a day)
Examples of minerals
 ______________ – regulated balance of fluids, ability for muscles to contract
 ______________ - assists in red blood cell formation
 ______________ - maintains strong bones and teeth
 ______________ - helps maintain a proper fluid balance in our blood tissues (sodium and chloride)
______________
 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 ______________ of foods is necessary
 Recommended Percentage in Diet: Adequate intake indicated by the RDA
Fat-soluble
 Stay stored in your body for awhile (______________ tissues and liver) — some stay for a few days, some
for up to ______________ months
 Vitamin ______________
o Eyesight. helps you grow properly and aids in healthy skin.
 Vitamin ______________
o Strong bones and strong teeth. helps your body absorb the amount of calcium it needs.
 Vitamin ______________
o 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 ______________
o Helps clot blood
Water Soluble
 Dissolve in water and are not stored in the body
o Must be in your diet ______________
o Can be affected by ______________ methods, lost in water they were cooked in
 Vitamin________
o keeping body tissues, such as gums and muscles in good shape, helps a cut heal, helps your body
resist infection.
o EX: citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit
 Vitamin ________
o More than one B vitamin. (B1, B2, B6, B12, etc. )
o Helps make energy and set it ______________ when your body needs it. Involved in making
______________ blood cells, which carry oxygen throughout your body.
o Ex: whole grains, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables,
beans and peas
Vitamin Supplements
 If you eat ______________ calorie diet
o Most likely get adequate supply of vitamins
o Extra vitamins do not increase strength/endurance, energy, build muscles, or enhance athletic
performance
 Those who may need a vitamin supplement:
o Dieters who take in less than ______________ calories
o People with food ______________ who cannot eat certain foods
o Vegetarians who do not eat animal foods
o Heavy ______________ or heavy drinkers
 Taking vitamin supplements ______________ compensate for a diet that is deficient in nutrients.
______________
 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 ______________
 Recommended Percentage in Diet: ______________ quarts daily