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Nutrition and Fitness
What is nutrition?
The total of all the processes involved in taking
in and using food. Included are digestion,
absorption, transportation and metabolism of
nutrients found in food.
Nutrition and Fitness
Some people include the psychological,
sociological and economic factors.
Economic? Good food can be expensive.
$1 can buy
1,200 calories of potato chips
875 calories of soda
250 calories of vegetables 170 of fruit
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The primary purpose of the food we eat is to
get nutrients.
Nutrients and specific substances found in food
that performs one or more function in the body.
Nutrients have 3 basic functions.
Promote growth and development - provide
energy, regulate metabolism
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There are 6 classes of nutrients
Carbohydrates
Protein
Fats
Vitamins
Minerals
Water
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In order for our bodies to function effectively,
we need more that 40 specific nutrients.
If we get way too little of a nutrient, deficiencies
can cause health problems, some serious.
Most chronic diseases have a genetic basis.
If one of your parents had heart disease, you
have an increased probability of contracting
that disease.
Chronic diseases go through 3 stages:
initiation, promotion and progression.
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Your genetic predisposition may lead to the
initiation of the disease, but factors in your
environment promote its development and
eventual progression.
Some nutrients promote the progression of that
disease, and some nutrients deter the initiation
process from progressing to a serious problem.
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The National Center for Chronic Disease
Prevention and Health Promotion says that
good nutrition lowers people’s risk for many
chronic diseases.
The National Cancer Center estimates that ⅓
of all cancers are linked in some way to diet.
This is just behind tobacco smoking.
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Researchers suggest that appropriate diet
changes could reduce the deaths due to
prostate, colorectal, pancreatic and breast
cancer by 50%.
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Enough nutrients and energy consumption can
promote health by:
- inactivating carcinogens or killing bacteria
that cause cancer
- increasing insulin sensitivity
- relaxing blood vessels and improving blood
flow
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- reduce blood pressure
- best fat levels in blood
- reduce inflammation
- inhibit blood clotting
- enhance immune system function
- speed up digestive process
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- Prevent damaging oxidative process
- reduce body fat
http://www.webmd.com/foodrecipes/features/how-antioxidantswork1?page=3
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The webmd article identified several important
nutrients that play a role in the oxidative
process. Research Vitamins A and E,
flavonoids, polyphenols, and antioxidant foods
in general. What foods contain these nutrients.
Find at least 2 recipes that contain a
combination of “good” antioxidant foods.
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The USDA, American Cancer Society and a
host of other organizations have guidelines as
to what you should eat. So how do you make
sense of it all. There are 12 recommendations
that can be considered Prudent.
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1. Balance food and activity to maintain or
improve weight status.
2. Eat a nutritionally adequate diet that has a
wide variety of nutrient-rich foods.
3. Choose a moderate amount of “good” fats
and limit saturated and trans fats.
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4. Eat plant foods - fruits, vegetables, whole
grains and legumes. These are rich in healthy
carbohydrates,, phytochemicals and fiber.
5. Choose beverages that add to your nutrient
intake. Limit those with sugar.
6. Choose and prepare food with less salt.
7. For adults - limit alcohol
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8. Maintain an adequate protein intake. Get
protein from plant sources as well as low fat
animal protein.
9. Get adequate calcium and iron.
10. Practice food safety principles.
11. Eat fewer highly processed foods.
12. Find foods that you enjoy.