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Sports Nutrition 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 Nutrition and Fitness 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 Nutrition and Fitness There are 6 classes of nutrients Carbohydrates Protein Fats Vitamins Minerals Water Nutrition and Fitness 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. Nutrition and Fitness 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. Nutrition and Fitness 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. Nutrition and Fitness Researchers suggest that appropriate diet changes could reduce the deaths due to prostate, colorectal, pancreatic and breast cancer by 50%. Nutrition and Fitness 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 Nutrition and Fitness - reduce blood pressure - best fat levels in blood - reduce inflammation - inhibit blood clotting - enhance immune system function - speed up digestive process Nutrition and Fitness - Prevent damaging oxidative process - reduce body fat http://www.webmd.com/foodrecipes/features/how-antioxidantswork1?page=3 Nutrition and Fitness 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. Nutrition and Fitness 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. Nutrition and Fitness 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. Nutrition and Fitness 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 Nutrition and Fitness 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.