Download Ch. 7 Nutrition and Your Fitness

Ch. 7
Nutrition and Your
Fitness
Focus: Understanding the
relationship of good nutrition to
achieving a high level of physical
fitness.
Nutrition
It’s the process by which the body uses food for
maintenance of life, growth, normal functioning of
every organ and tissue, and the production of
energy.
Nutrition
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Food:
material of plant & animal origin which
nourishes & maintains the human body
& enables the body to function & grow.
composed of nutrients
contains 6 essential nutrients:
carbohydrates, proteins, fats, minerals, vitamins, water
Nutrition & Physical Activity
Neglecting good nutrition automatically
limits your potential for health
improvement
 Foods provide:

1-fuel (energy) in the form of calories
2-stamina & vigor
3-basis for sound healthy skin, teeth, hair, muscle, and
bones
What is a Calorie?
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All food contains calories
The # of them depends on the
specific nutrients & amount of
food in each
It’s the common measurement
used to express potential
energy of food
It’s a by product of chemical
reactions in the body from the
food U eat
Eat a variety of high quality
food b/c no single food group
provides all the essential
nutrients- (you won’t need
vitamin supplements)
Calories Per Gram from
Foods
10
9
5
0
Fats
4
4
Protein
Carbs
The 6 Basic Nutrients
1-Carbohydrates
(starches & sugars)
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Major source of energy-supplies in form of sugar
Sources: fruits, veggies, grains, cereals
Recommended Percentage- 58% or higher (48% from complex carbs, 10% from simple sugars)
Consists 3 groups-they’re based on amt of sugar in them
1) Simple Sugar (monosaccharide)
Fructose-fruit sugar
Glucose- corn sugar AND your own blood sugar
2) Two Sugars (Disaccharides)
Sucrose- Table sugar, cane sugar
Lactose- Milk sugar
Maltose- Malt sugar
3) Multiple Sugars (polysaccharides)
Starch- Plant sugars
Cellulose-Plant fiber (not digestible)

Supplies fiber
1)
2)
3)
4)
it’s most important role is to be an intestinal “house cleaner”
a diet high in this is linked to lower risk of colon cancer & lower cholesterol
RDA= 25- 50 grams daily
2 types- water soluble ( helps lower choles.)
insoluble (protects against colon cancer)
5) best sources= fruits, veggies, grains & cereals
6) found only in plant foods
1-Carbohydrates
The 6 Basic Nutrients
2- Proteins
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Aides in growth, maintenance & tissue repair
Found in chicken, fish, meat, low-fat dairy products, eggs, dried peas,
beans
Recommended % in diet= 10-12%
Made up of substances called amino acids
1) body manufactures some- ones that aren’t, are supplied by foods eaten daily, which are known
as essential amino acids

when a protein food has all EAA’s needed by the body-it’s called a complete
protein
1) typically animal sources are complete
2) plant sources often are incomplete
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40-60 grams needed daily
Refer to chart on pg. 131 for food suggestions high in protein
2- Proteins
The 6 Basic Nutrients
3- Fats
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Source of stored energy
Provides & carries fat-soluble vitamins
Recommended % in diet- 20-30% (no more than 10% of saturated)
Mixtures of 3 basic fatty acids:
1) monounsaturated fats- most healthy type, liquid form, found in veggies
2) polyunsaturated- liquid form, found in veggies, linked w/ increase risk of heart
disease
3) Saturated- solid form, found in animal source, contribute to heart disease-avoid
them!
Calories per
Limit grams of
day:
fat to:
Limit amounts consumed daily to:
1,500
33
2,000
44
2,500
56
2,700
66
3- Fats
The Basic Nutrients
Cholesterol
1. found in foods that come from animals
2. excess in the blood is deposited on lining of arteries, which can
narrow them causing a reduction of blood flow to heart, which can
lead to cardiovascular problems like heart attack
3. 2 types: HDL & LDL
1) HDL (high density lipoproteins) THE GOOD ONE- Why?
Picks up
extra cholesterol. & eliminates from body so it doesn’t build up on the
arteries
2) LDL (low density lipoproteins) THE BAD ONE- Why? Contributes to
clogging by depositing extra choles. on lining of arteries
4. limit foods like eggs red meat, liver & ones high in saturated fats to
keep levels good
The Basic Nutrients
Recommended cholesterol levels for person 2-19 yrs.
Total
Cholesterol
LDL
Cholesterol
Normal
Below 170
Below 110
Moderately
High
170-199
110-129
High
Above 200
Above 130
The Basic Nutrients
Measurement for risk of heart disease
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related to ratio of HDL to total cholesterol
determine ratio by dividing HDL into total cholesterol level
Males # should be below 4.0
Females # should be below 3.8
Example:
Total cholesterol= 178
HDL level= 52
Ratio: 178 divided by 52= 3.4
The Basic Nutrients
Ways to lower cholesterol
1.
2.
3.
4.
5.
6.
7.
8.
9.
Reduce saturated fats
Avoid fatty meats-bacon, burger,sausage
Avoid foods high in hydrogenated vegetable oils, cocoa butter, coconut &
palm oils, beef, fat, lard
Don’t eat skin from meats
Drink fat free or reduced fat milk & cream subs
Eat low fat cheese
Eat pretzels, air-popped corn, fruit NOT candy, nuts or chips
Limit food high in cholesterol
Eat unsaturated fats-polyunsaturated lowers total cholesterol while
monounsaturated lowers LDL, but leave beneficial HDL alone
The 6 Basic Nutrients
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4- Minerals
Important in activating numerous reactions within the
body
2 general body functions:
1- building
2- regulating
Food sources: vary w/specific minerals-so pick a variety
of foods
RDA- varies w/specific mineral- quantities are very
small-ex- size of a pea or grain of salt
The 6 Basic Nutrients
5- Vitamins

Function: aid in absorbing & using nutrients. Each one
helps one or more specific functions in body
ex-
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vit. B1 Thiamin- nervous system
vit C- cells and tissues
vit K- blood clotting
Vit B12- energy levels
Food sources: vary w/specific vitamins- variety of food
important
RDA: serve as a guideline for how much you should
take of each vit.
Two groups: Fat and Water soluable
1-fat: vit. A, D, E, K
2-water: Vit. B and C
4- Minerals & 5- Vitamins
The 6 Basic Nutrients
6- Water
Function: helps regulate body temp., digest food,
excretion, glandular secretion and formation of blood
plasma
Food Sources: beverages and liquids in foods
RDA: 2-3 quarts/day
6- Water
Dietary Reference Intake (DRI):
recommended nutritional guidelines for optimal health
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Recommended Dietary Allowance (RDA):
recommendation for the amount of a nutrient that’s necessary to meet the nutrional
needs of almost every healthy person in a specific age & gender group
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Adequate Intake (AI):
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Estimated Average Requirement (EAR):
an interim RDA which is used when
scientific data isn’t strong enough to recommend an RDA
amount of nutrient needed by specific groups of people (pregnant women
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Tolerable Upper Level Intake (UL):
upper limit for nutrients
The safe