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UNIT 2 – NUTRITION &
FITNESS
O BJECTIVES :

Standard 2

Objective 1a: Describe the components and
benefits of proper nutrition.

Nutrition – The process by which the body takes in
and uses food.

Calories – Unit of heat that measures energy . The
calories referred to in diet and exercise are
kilocalories.

Nutrients – Substances needed by the body to grow,
repair, and supply energy.
C ARBOHYDRATES
Carbohydrates – Starches and sugars present in food.

1 g Carbohydrate = 4 kCal

Body uses energy from carbohydrates to perform
everyday tasks. Carbohydrates are a MAJOR form of
energy!

Simple Carbohydrates – Sugars such as fructose,
lactose, and sucrose (table sugar).

Complex Carbohydrates – starches found in whole
grains, seeds, nuts, legumes (beans), and potatoes.

Fiber – Indigestible complex carbohydrate that helps
move food along the GI tract. Fiber also makes you
feel full and for longer.
 1 g protein = 4 kCal
Hormones, genes,
insulin, thyroid and
pituitary secretions,
enzymes, hemoglobin,
antibodies, hair, eyes, skin,
heart, kidneys, and liver are affected
by and require PROTEIN!
 Proteins are made
of amino acids.
 There are 20 Amino
Acids. The body can
make 11 of them.
 Essential Amino
Acids – the 9 amino
acids that the body
CANNOT make and
must come from the
foods you eat.
C OMPLETE VS . INCOMPLETE
Complete Protein – Contains
all 9 of the essential amino
acids. (Animal Products like
fish, meat, eggs, milk, etc.)
Incomplete Protein – Lacks
1 or more of the essential
amino acids. (beans, peas,
nuts, and whole grains).
Combinations of IPs can
become CP
PLANT - BASED SOURCES OF
COMPLETE VEGAN PROTEINS

soybeans, quinoa, amaranth, buckwheat,
hempseed, salvia, and spirulina.

Some plant proteins have smaller amounts of
one or two of the essential amino acids, and
that's why they aren't promoted as often as the
animal proteins.

http://www.vegan-nutritionista.com/veganprotein.html
P LANT -B ASED P ROTEINS
FATS
Lipids- also
known as
fats; a

1 g = 9 kCal

Contains twice as much energy as proteins or
carbohydrates.

Saturated Fats (Bad Fats) – These are usually solid at
room temperature. These include animal fats and
tropical oils (Coconut oil). High consumption of these
fats can increase risk of Heart Disease.

Unsaturated Fats (Good Fats)– These are generally
liquid at room temperature. (Cooking oils). They can
reduce the risk of Heart Disease.
fatty
substance
that does
not
dissolve in
water
C HOLESTEROL

Body produces it naturally. A
waxy substance found in your
body that is needed to produce
hormones, vitamin D, and bile.

Important for protecting nerves
and for the structure of cells.

Dietary cholesterol comes from
animal products.

Excess blood cholesterol is
deposited in the arteries which
increases the risk of Heart
Disease.

Bad cholesterol is in foods that
are high in saturated and trans
fats.

Loss of excess weight can lower
cholesterol levels.
L IMIT FAT
“Red” Meat (beef and pork) are
notably high in saturated fat.
Salmon is high in Omega 3 fats.
INTAKE
MORE ABOUT CHOLESTEROL

Triglycerides
Triglyceride is a form of fat
made in the body. Elevated
triglycerides can be due to
overweight/obesity, physical
inactivity, cigarette smoking,
excess alcohol consumption and
a diet very high in
carbohydrates. People with high
triglycerides often have a high
total cholesterol level. Many
people with heart disease
and/or diabetes also have high
triglyceride levels.
HDL (Good) Cholesterol
About one-fourth to
one-third of blood
cholesterol is carried by
high-density lipoprotein
(HDL). HDL cholesterol is
known as "good"
cholesterol, because
high levels of HDL seem
to protect against heart
attack.

LDL (Bad) Cholesterol
When too much LDL (bad)
cholesterol circulates in the
blood, it can slowly build up in
the inner walls of the arteries
that feed the heart and brain.
Together with other
substances, it can form plaque,
a thick, hard deposit that can
narrow the arteries and make
them less flexible. This
condition is known
as atherosclerosis. If a clot
forms and blocks a narrowed
artery, heart attack or stroke
can result.
V ITAMINS
Vitamins –
compounds
that regulate
body
processes.
(Digestion,
absorption,
metabolism,
etc.)
WATER -S OLUBLE V ITAMINS
VITAMIN / AMMOUNT
ROLE IN BODY
FOOD SOURCE
C
Protects against infection,
strengthens blood vessels.
Citrus fruits, potatoes,
tomatoes, cabbage
Converts glucose into
energy or fat.
Whole grains, nuts, beans,
enriched cereals
Produces energy from
carbs, fats, protein.
Milk, cheese, spinach,
eggs, beef liver
Teen Female: 60 mg
Teen Male: 60 mg
B1
Teen Female: 1.1 mg
Teen Male: 1.5 mg
B2
Teen Female: 1.3 mg
Teen Male: 1.8 mg
Niacin
Teen Female: 15 mg
Teen Male: 20 mg
B6
Teen Female: 1.5 mg
Teen Male: 2.0 mg
Folic Acid
Teen Female: 180 mcg
Teen Male: 200 mcg
B12
Teen Female: 2.0 mcg
Teen Male: 2.0 mcg
Maintains body tissues,
Milk, eggs, poultry, beef,
helps in energy production. peanut butter, beans
Essential for amino acid
and carb metabolism.
Whole grains, meat, fish,
vegetables
Produces genetic material, Nuts, beans, green
lowers risk of birth defects. vegetables, liver
Helps produce red blood
cells for normal growth.
Animal products such as
meat, fish, eggs, milk
FAT -S OLUBLE V ITAMINS
VITAMIN / AMOUNT
ROLE IN BODY
A
Maintains skin tissue,
Milk, dairy products,
strengthens tooth enamel, green vegetables,
promotes cell growth.
carrots, liver
Teen Female: 800 mcg
Teen Male: 1,000 mcg
D
Teen Female: 5 mcg
Teen Male: 5 mcg
E
Teen Female: 8 mg
Teen Male: 10 mg
K
Teen Female: 55 mcg
Teen Male: 65 mcg
Helps in calcium and
phosphorus absorption,
helps in bone
development.
FOOD SOURCE
Fortified milk, eggs,
fortified breakfast
cereals, sardines,
salmon, UV rays
Oxygen transport, slows
Vegetable oils, apples,
aging, protects against red peaches, beans, nuts,
blood cell destruction.
seeds
Blood clotting, regulates
blood calcium levels.
Spinach, broccoli, eggs,
liver, cabbage, tomatoes
WATER -S OLUBLE VS FAT
S OLUBLE

Water Soluble vitamins can be absorbed and
used by the body easily.

Fat Soluble vitamins need to be combined with
some source of fat to be absorbed and used by
the body.

Example: Vitamins D, E, and K are usually
fortified into dairy products. Dairy products are
animal by products and contain fat.
MINERAL /
AMOUNT
ROLE IN BODY
Calcium
Building material Dairy products,
of bones and
leafy vegetables
teeth, regulation
of body functions.
Teen Female: 1,300 mg
Teen Male: 1,300 mg
Phosphorus
Teen Female: 1,250 mg
Teen Male: 1,250 mg
Magnesium
Teen Female: 360 mg
Teen Male: 410 mg
Iron
Teen Female: 15 mg
Teen Male: 15 mg
FOOD SOURCE
Combines with
calcium to give
rigidity to bones
and teeth, cell
metabolism.
Milk and dairy
products, beans,
liver, meat, eggs,
broccoli, whole
grains
Enzyme activator
for carbohydrate
metabolism, aids
in bone growth.
Whole grains,
milk, dark green
leafy vegetables,
nuts
Part of the red
blood cells’
oxygen transport
system, helps
resist infection
Meat, shell fish,
poultry
M INERALS
Minerals –
substances
that the body
doesn’t make
but are
needed for
regulating
body
functions.
WATER

Vital to every function
of the body

Carries waste from
cells

8 cups/day

You should pee
anywhere from 4-7
times a day!

Which nutrient does
our body most consist
of?
S ODIUM
o The amount of salt found
in your food.
o You should keep sodium
amounts to a minimum.
o The American diet usually
does not lack in sodium.
o Found is such foods as hamburgers, fries, and
snack food.
B ASIC F OOD G ROUPS
V EGETABLES
•
Provide us with vitamins and minerals
•
Low in calories
•
Fiber that helps make us full
•
Variety is important
F RUITS




“contain seeds”
Contain vitamins, minerals, and fiber
Whole fruit is the best choice
 Examples: Apples, bananas, grapes,
pears
Fruit juices have more calories than whole
fruits and are missing nutrients such as
fiber.
W HAT IS THE RECOMMENDED DAILY
AMOUNT OF FRUIT AND
VEGETABLES , FOR THE AVERAGE
PERSON ?
A NSWER : 5 OR MORE
SERVINGS
What is a serving? Of
fruit/vegetables?
1 serving =

1/2 cup raw fruits or
vegetables = 1 serving

½ cup fruit or vegetable
juice

1 small fruit (an apple or
banana)

1 cup leafy greens
G RAINS
•
•
•
“Make half your grains whole”
Whole grains (whole-wheat flour) are
more nutritious and have lots of dietary
fiber and Help you stay full longer.
Refined grains (white flour) are
processed removing vitamins, minerals,
and fiber
W HAT IS THE RECOMMENDED
SERVING OF G RAIN ?
A NSWER :
W OMEN 14-50 6 OZ .
M
EN 14-30 8 OZ .
At least half of your
daily grains should be
whole.
What is a serving?

1oz=

½ c. brown rice

½ c. oatmeal

3 c. popcorn

1 slice whole wheat bread

5 triscut crackers

1 8” flour tortilla
P ROTEIN
•
•
•
Help the body build, maintain, and
repair tissue
Includes B vitamins and iron
Some protein foods are beef, poultry,
eggs, nuts, and seeds.
P ROTEIN S UBGROUPS

Red Meat: beef, pork

Poultry: chicken, turkey

Fish: tuna, salmon, freshwater, etc.

Dairy: milk, eggs, whey (what the powdered
protein is made from, it comes from milk)

Plant-based: nuts, quinoa, avocado, oats etc.
W HAT IS THE RECOMMENDED DAILY
AMOUNT OF PROTEIN ?
A NSWER
W OMEN 14-30 5-5.5 OZ
MEN 14-30 6.5 OZ
( ABOUT 50 G . P ER DAY )
How much is this?

3 oz. chicken

2 oz. nuts

1/2 c. dry beans and peas

5 oz. steak
P LANT -B ASED P ROTEINS
C ALCULATE MY PROTEIN
NEEDS
Option 1. Calculate protein needs based
on caloric intake.

Option 2. Calculate protein needs
based on your weight.
If you know how many calories you eat
each day, then between 10 and 15
percent of your daily calories should
come from protein sources.

Take your weight in lbs. then divide it
by 2.2 to get your weight in
kilograms. Multiply your weight in
kilograms by 0.8 if you are sedentary,
up to 1.8 if you exercise regularly, to
get your daily protein needs.

Weight (lbs) / 2.2 = weight kg

Weight kg x .8 (sedentary)

Weight kg x 1.8 (exercise regularly)


For a 2000 calorie diet this would =
200-300 calories from protein, or 50g
of protein. Therefore, a 2000 calorie a
day diet should include between 200
and 300 calories from protein. There
are about 4 calories per gram of
protein, so based on this example it
would be 50 g (1.75 oz.) of protein.
ON AVERAGE 50g. Of protein is
needed each day.
= daily protein needs in grams.
D AIRY
•
•
Rich in calcium
Essential for growth and building strong,
healthy bones
A NSWER : 3
CUPS

Switch to Low-fat

If you don’t like dairy then
just eat other calcium-rich
foods!

Fortified orange juice

Broccoli