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Transcript
ACE Group Fitness Instructor Manual Chapter 4 Introduction to Nutrition 1 Scope of practice As a fitness professional, it is within your scope to make dietary suggestions using: MyPyramid Food Guidance System www.MyPyramid.gov 2005 Dietary Guidelines for Americans www.nal.usda.gov/fnic This information updates the Food Guide Pyramid released in 1992 and the 2000 Dietary Guidelines for Healthy Americans. 2 Dietary guidelines The 2005 Dietary Guidelines for Americans and MyPyramid Food Guidance System provide individualized nutrition recommendations for a healthy diet. The Dietary Guidelines are the government’s best advice on how to eat to promote health and prevent chronic diseases such as cardiovascular disease, stroke, hypertension, diabetes, osteoporosis, and some cancers. The 2005 guidelines also emphasize physical activity and decreasing caloric consumption for weight control. 3 Dietary guidelines Physical Activity Recommendations from the 2005 Dietary Guidelines for Americans: To reduce the risk of chronic disease in adulthood, engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week. For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration. 4 Dietary guidelines Physical Activity Recommendations from the 2005 Dietary Guidelines for Americans: To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood, engage in approximately 60 minutes of moderateto vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. To sustain weight loss in adulthood, participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. 5 USDA and DASH guidelines Amounts based on a 2,000-calorie daily diet All servings are per day unless otherwise noted 6 New Food Guidance System 7 MyPyramid approximate daily energy intakes 1,600 calories: Sedentary older adults 2,200 calories: Active teenage girls, active women, and sedentary men 2,800 calories: Active teenage boys, active men, and very active women 8 Macronutrients Protein, carbohydrate, and fat are the three nutrients that provide calories. (Alcohol also provides calories, but is not considered an essential part of the diet.) 1 gram protein = 4 calories 1 gram carbohydrate = 4 calories 1 gram fat = 9 calories 1 gram alcohol = 7 calories These calories are used by the body to sustain life by helping to maintain body temperature and by facilitating the growth and repair of all organs and tissues. 9 Protein Proteins are organic substances containing carbon, oxygen, hydrogen, and nitrogen. Each protein molecule is made up amino acids. Twenty different amino acids are found in the body, all but 8 to 10 of which can be manufactured by the body. Those the body cannot make are called “essential” amino acids and must be consumed through the diet. Meat, fish, poultry, and dairy products contain all of the essential amino acids and are, therefore, considered complete proteins. Vegetables, grains, and nuts do not provide all of the essential amino acids; however, these incomplete protein foods can be combined to get all of the essential amino acids. Protein is the body’s major building material. The brain, muscles, skin, hair, and connective tissue are all composed primarily of protein. Protein is needed to make the enzymes and hormones that regulate such body processes as water balance and serve as critical components of the antibodies that fight foreign organisms. Protein can be used as a source of energy, but only when the diet is limited in carbohydrates and fats. 10 Carbohydrate Carbohydrates are divided into two types— complex and simple. Complex carbohydrates (or starches), such as bread, rice, cereal, and potatoes, take longer for the body to break down. Simple sugars, which are rapidly digested and absorbed, are found in foods such as fruit and milk, which provide vitamins and minerals. These foods also can provide fiber and other vitamins and minerals. Most simple sugars, however, come in the form of soft drinks, cakes, cookies, and candy, and provide little more than calories. As carbohydrate foods make their way through the digestive system, they are broken down into glucose — the only form of carbohydrate that the body can use directly for energy. Glucose can be stored in the liver and muscles, where it is transformed to glycogen and used as an energy source during exercise. 11 Fiber Fiber, the indigestible part of a carbohydrate, makes up the cell wall of all plant foods. Soluble fiber Soluble fibers form a gel in water and are composed primarily of pectin and guar gums. Soluble fiber may help reduce blood cholesterol and blood glucose. Insoluble fiber Insoluble fibers are composed of cellulose and add bulk to the diet. Insoluble fiber is important for proper bowel function and can reduce symptoms of chronic constipation, diverticulosis, and hemorrhoids. Most fiber-containing foods have a combination of both types of fibers. Eating a high-fiber diet (25 to 35 grams of fiber per day) may help to reduce the risk of heart disease, cancer, diabetes, and diverticulosis. High-fiber foods can help with weight control, since fiber swells with water, giving people a more satisfied feeling. Also, soluble fiber lingers in the stomach, helping one feel full. 12 Fat Fat is a source of energy, supplying the fatty acids necessary for many of the body’s activities. Fats are essential for carrying the fat-soluble vitamins as well as serving to enhance the flavor, aroma, and texture of foods. Saturated fats generally come from animal sources (meats and dairy) and are solid at room temperature. Saturated fats interfere with the removal of cholesterol from the blood. Polyunsaturated fats come from plant sources and are liquid at room temperature. Examples include corn, safflower, and sunflower oils. They tend to lower cholesterol in the blood by lowering the level of LDL. One drawback to polyunsaturated fats is that they also lower the level of HDL, the so-called good cholesterol. Monounsaturated fats also are liquid at room temperature and are found in peanut, canola, and olive oils. These fats reduce total blood cholesterol by lowering the LDL while keeping the HDL stable. 13 Micronutrients Vitamins Organic, non-caloric nutrients essential for normal physiologic function Vitamins must be consumed through food with only three exceptions: vitamin K and biotin can be produced by normal intestinal flora and vitamin D can be self-produced with sun exposure. A variety of nutrient-dense foods must be consumed to assure adequate vitamin intakes. Humans need 13 different vitamins, which are divided into two categories: water-soluble vitamins and fat-soluble vitamins. Thiamin, riboflavin, niacin, pantothenic acid, folate, vitamin B6, vitamin B12, biotin, and vitamin C are the water-soluble vitamins. Vitamins A, D, E, and K are the fat-soluble vitamins. 14 Micronutrients Minerals Inorganic, non-caloric nutrients that serve to regulate enzyme activity, maintain acid-base balance, and assist with strength development and growth Unlike vitamins, many minerals are found in the body as well as in food. An important consideration when consuming minerals, and particularly when taking mineral supplements, is the possibility of mineral– mineral interactions. Minerals can interfere with the absorption of other minerals. For example, zinc absorption may be decreased through iron supplementation. Zinc excesses can decrease copper absorption. Too much calcium limits the absorption of manganese, zinc, and iron. When a mineral is not absorbed properly, a deficiency may develop. 15 Energy balance equations Neutral calorie balance Calories consumed = calories expended No change in weight Positive calorie balance Calories consumed > calories expended Results in weight gain Negative calorie balance Calories consumed < calories expended Results in weight loss 16 Recommended rates of weight loss Regular exercise and proper nutrition result in the best long-term weight loss. One pound of fat = 3,500 calories For realistic weight loss, ACSM suggests: Expending 300–400 calories per workout session Exercising a minimum of 3 days per week Creating a deficit of 500–1000 calories per day An average person can expect to lose 1 to 2 pounds per week. An obese person can expect to lose 1 to 3 pounds per week initially, and then taper off to 1 to 2 pounds per week. 17 National Institutes of Health recommendations Use healthy eating plans that reduce calories but do not rule out specific foods or food groups. Engage in regular physical activity. Learn tips on healthy behavior changes that also consider cultural needs. Follow a plan of slow and steady weight loss of no more than 3 pounds per week (however, weight loss may be faster at the start of a program). Consult your physician if you are planning to lose weight by following a special formula diet, such as a very-low-calorie diet. Have a plan to keep off the weight after you have lost it. 18