Download Nutrition/Fitness Outline

Chapter 6
Nutrition and Weight Management
Six Classes of Nutrients
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Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
A Healthy Diet
• Follow 2 principles:
– Eat a variety of foods
– Eat in moderation
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Carbohydrates
• Glucose
– Principle energy source
– Stored in liver as glycogen
• Glycogen
– Glycogen not used is stored as fat
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Glucose song!
2 Types of CHO’s
Simple
• Glucose
• Fructose
• Galactose
• maltose
Complex
• Starches:
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Bread
Cereal
Rice
Beans
Pasta
vegetables
Athletes and CHO’s
• CHO’s help maintain stamina and high energy
• Modified carbo consumption
– Eat at least 800 mg of cho’s daily for 3 days before
high energy sport activity (ADA)
• Liquid cho’s supplementation
– Consume 8 oz of 5% cho every 15 minutes during
activity.
http://www.thedailyshow.com/video/index.jhtml?videoI
d=147519&title=daily/colbert-whats-for-dinner
Protein
• Required for tissue repair and growth
• Necessary:
– Hormones
– Enzymes
– Blood plasma transport
• Not a good source of energy
• Amino acids
– 9 essential (cannot be produced by body)
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Athletes and Protein
• Takes a lot longer to digest
• May contain high fat content
Fats (lipids) and Cholesterol
• most concentrated form of energy
• 1 gram of fat = 9 calories supplied
– Calories = unit in which energy is measured
• Good for healthy skin and hair, insulation,
store fat soluble vitamins
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2 Types of Fat
Saturated
• Contribute to cholesterol
production
– Leads to atherosclerosis
• Solid at room temperature
– Butter….
• From animal product
Unsaturated
• Found in plants
• Liquid at room temperature
– Corn oil
– Canola oil
Cholesterol
http://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b18c14581e800b
Good?!
• Sheaths of axons
• HDL (high density
lipoprotein)
– Monounsaturated fats:
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Canola/corn oil
Avocados
Nuts
Olive oil
Bad!
• LDL (low density
lipoprotein)
– Animal products
Athletes and Fat
• Big supply of energy
• Most fat is subcutaneous (under skin)
– Restriction of fat intake will make body “hoard” fat
and get energy from lean muscle.
• ADA recommends 30% of total energy from fat
in your daily diet.
Dietary Fiber
• Dietary fiber: “roughage”
– Reduces blood cholesterol level
– Can prevent constipation and other colon
disorders
• Fiber should not be a part of the pre-exercise meal
as the colon can get very active during sports
activity
15
Vitamins
Water soluble
• Consumed in form of
supplements
• Vitamin C and B complex
Fat soluble
• A, D, E, K
• Stored in the fat and liver
• To much has toxic effects
• Not necessary for athlete to
take extra vitamins if they
eat balanced meals
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Minerals
• Examples:
– Calcium and phosphorus: build bones and teeth
– Magnesium: nerve and muscle function
– Sodium: electrolyte: regulates muscle contraction
– Chloride: transports electrical charges
– Iron: formation of hemoglobin
– Zinc: maintains senses
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Water
• Essential to life
• Functions:
– Controls body temperature
– Energy production
– Elimination of metabolic waste product
• Dehydration
– Impairs athletic performance and increases the
risk of heat-related illness
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U.S. Department of Agriculture’s
Dietary Guidelines for Americans
• Eat a variety of foods
• Healthiest method of maintaining a healthy
body weight
– Balance calories consumed to amount of
calories burned through daily activities
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U.S. Department of Agriculture’s
Dietary Guidelines for Americans
• Physical activity is vital for both weight
control and good health
• Choose a diet low in saturated fats and
cholesterol
• Choose a diet moderate in sugar and
sodium
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Weight Gain and Loss
Loss
• Calorie reduction 500 –
1000 per day
• Increase physical activity
• Behavior therapy
• Should not exceed 2 lbs
– 1 lb of fat = 3500 calories
• Consumption should not fall
below 1500 cal.
Gain
• ½ to 1 lb per week
• 1 lb muscle = 2500
additional calories
• Increase caloric intake by
350/day
• Increase weight training
MyPlate
http://www.youtube.com/watch?v=u7PJU8ssNeE&feature=related
Reading A Food Label
• The lists of ingredients on a
food label are listed in
descending order or
dominance and weight
• Each package must identify
the serving size of that food
item
• Each package must identify
the quantities of specified
nutrients and food
constituents for one serving
Reading A Food Label
• Conversion:
– 1 gram of fat = 9 calories
– 1 gram of protein = 4
calories
– 1 gram of carbohydrates
= 4 calories
• 5-20 Rule
– “Bad Nutrients” = 5% or
less
• Fat, saturated fat,
cholesterol, sodium
– “Good Nutrients” = 20%
or higher
• Fiber, minerals, Vitamins
Reading a Food Label
Lets do #1 together
• Serving Size
• Number of Calories in 1 serving
• Number of Total Calories from Fat
– Total Fat X 9
• Number of Total Calories from CHOs
– Total CHOs X 4
• Number of Total Calories from Proteins
– Total Protein X 4
• Total Number of Calories in entire
package
– Servings/container X total calories