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Nutrition
Smojver
Nutrients
• The body needs the following essential nutrients in order to
function properly
• Protein
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water
Protein
• Body’s building block
• There are 4 calories per gram of protein
• They are the bodies 3rd energy source
• Most important role is the bodies growth &
repair of tissues
• General Rule for consumption for gaining
strength:
• 1 gram of protein for every 2 pounds of body weight
Carbohydrates
• Your bodies 1st source for energy
• There are 4 calories in per gram of carbohydrates
• Essential for athletic activity
• Best to look for whole grain
Fats
• Are needed for proper body functioning
• Bodies 2nd fuel source
• There are 9 calories per gram of fat
• Saturated vs Unsaturated
Fats
Saturated ☹
• Come from animals
Unsaturated ☺
• Preferred source of fat
• Fried foods/baked goods
• Still high in calories
• Trans fat
• Must be on food label
• Way to increase shelf life
• This is what raises cholesterol
• Increased risk for stroke/heart
disease
• Use in moderation
Cholesterol
• Naturally produced in the liver & also found in foods of
animal origin
• LDL vs. HDL
• LDL: ☹ this is what contributes to plaque in arteries
• Saturated/trans fat sources
• HDL: ☺ helps remove LDL by taking it to the liver to be broken down
• Levels can be controlled with diet & exercise
Minerals
• Come from plants, fruits, veggies,
grains, animals
• Disease can result from lack of minerals
• Help with:
• Bone & teeth formation
• Strength & muscular development
• Blood formation
• Metabolism balance
Vitamins
• Small amount needed for the growth and maintenance of
the body
• Needed for utilization & absorption of nutrients
Water
• You can live longer without food than water
• Needed to dissolve waste, make up blood, control body
temperature, and carry nutrients
• You should drink 2 quarts daily (64 oz)
Dietary Supplements
• Ex: Amino Acids, vitamins, nutrients, herbs
• Used to replace apart of your diet
• May be found in tablets, capsules, soft gels, gels, liquids, or
powders
• Not considered a “drug” so it is NOT regulated at all!
Food Pyramid
Food Pyramid
• A guide to help eat balanced nutritional meals
• Contains 6 different food groups & a measure of Physical
Activity
• Serving size will depend on age, sex, and activity levels
Grains
• ~ 6 oz a day
• ½ of those oz should be whole
grain
• 1 slice bread or ½ cup of
cooked rice, pasta, cereal = 1
oz.
Vegetables
• 2 ½ - 3 cups
• The darker, the better
nutrients
• Russet vs Sweet Potato
• 1 cup of raw/cooked
veggies = 1 cup
• 2 cups of leafy greens
(spinach/kale) = 1 cup
Fruits
• 1 ½ - 2 cups
• Contain sugar, eat in
moderation
• 1 cup of fruit/fruit juice = 1
cup
• ½ cup of dried fruit = 1 cup
Oils
• 5-6 teaspoons
• Fats that are liquid at room
temperature
• Vegetable oils with low saturated
& trans fat levels are best
Dairy
• 3 cups
• Liquid & solid products
• 1 cup of milk/yogurt = 1 cup
• 1 ½ oz of cheese = 1 cup
• Choose fat free/low fat milk
Proteins
• 5-6 ounces
• Meat, poultry, fish, beans or
peas, eggs, nuts and seeds
• Try to eat leanest meats possible
• 1 oz of meat, poulty, fish = 1 oz
• ½ cup cooked beans = 1 oz
• 1 egg/1 tbl peanut butter = 1 oz