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Presentation Package for
Concepts of Physical Fitness 14e
Section V: Concept 14
Nutrition
The amount and kinds of food you eat
affect your health and wellness.
Concepts of Physical Fitness 14e
1
MyPyramid.gov


Click here to view MyPyramid
Animation
http://www.mypyramid.gov/
global_nav/media_animation
-presentation_eng_pc.html

Click icon for
info on Lab 14b
More personalized,
behavioral approach to
nutrition.
Web-based assessment
tool called MyPyramid
Tracker was also released
to help consumers
monitor their diet and
activity behaviors.
Also emphasizes the
importance of physical
activity.
Concepts of Physical Fitness 14e
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Guidelines for
Healthy Eating
Make half your grains whole.
 Vary your veggies.
 Focus on fruits.
 Know your fats.
 Get your calcium-rich foods.
 Go lean with protein.

Concepts of Physical Fitness 14e
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Does the
Healthy
Eating
Pyramid more
effectively
capture the
elements of a
healthy diet?
See the
Harvard
Nutrition
Source
website
Concepts of Physical Fitness 14e
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Concepts of Physical Fitness 14e
5
Concepts of Physical Fitness 14e
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Concepts of Physical Fitness 14e
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General Nutrition Concepts
 Influences
of Nutrition
 Health
 Appearance
 Behavior
See Web14-1 for info
on general nutrition
guidelines AND links to the
2005 Dietary Guidelines
 Mood
 Role
of Nutrients in Diet
 Growth
and development
 Provide energy
 Regulate metabolism
Concepts of Physical Fitness 14e
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Classes of Nutrients
 Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
Subsequent slides will
provide basic information
about each nutrient.
 Water
Concepts of Physical Fitness 14e
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Types of Carbohydrates
(2 types)

Simple





Soda, candy, sweets, fruit
Individual glucose,
sucrose, or fructose
molecules
Increase blood sugar
Promote fat deposition
Complex



Pasta, rice, breads,
potatoes
Contribute nutrients and
fiber
Chains of glucose
molecules
Concepts of Physical Fitness 14e
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Trends in Carbohydrate
Consumption
P
E
R
C
E
N
T
C
A
R
B
O
H
Y
D
R
A
T
E
S
100
35%
80
60
40
50%
55%
SIMPLE
65%
50%
45%
COMPLEX
20
0
1910 1950 1980
Concepts of Physical
Fitnesscomplex
14e
See Web14-4 for distinctions
between
and simple.
11
Low Carb Mania
(What is the basis?)
Click icon
for info
on fiber
Proponents of low carb diets blame
carbohydrates on the obesity epidemic,
but this is not well supported by
research.
 The quality of carbohydrates is the real
issue and it is still wise to consume
quality whole grains with adequate
fiber.

Concepts of Physical Fitness 14e
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Carbohydrate
Recommendations



Eat at least 3 ounces of whole-grain cereals,
breads, crackers, rice, or pasta every day. Look to
see that grains such as wheat, rice, oats, and corn
are referred to as “whole” in the list of
ingredients.
Eat more dark green vegetables, such as broccoli,
kale, and other dark, leafy greens; orange
veggies, such as carrots, sweet potatoes,
pumpkin, and winter squash; and beans and peas,
such as pinto beans, kidney beans, black beans,
garbanzo beans, split peas, and lentils.
Eat a variety of fruits—whether fresh, frozen,
canned, or dried—rather than fruit juice for most
of your fruit choices.
Concepts of Physical Fitness 14e
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Types of Fats

Saturated



Animal sources
Solid at room temperature
Unsaturated (poly- or mono-)


Click icon
for info on
fat content
of oils
Vegetable sources
Liquid at room temperature
HHHHH HHHH HHHHO
HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
HHHHH
HH
HHH
Concepts of Physical Fitness 14e
Web14-06
Web14-07
14
Types of Fats continued
Click icon
for info on
hydrogenation
process
The hydrogenation process used to
convert oils into solids produce
trans fat, which is just as harmful
as saturated fats, if not more so.
 Trans fats are known to cause
increases in LDL cholesterol and
have been shown to contribute to
the buildup of atherosclerotic
plaque.

Concepts of Physical Fitness 14e
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Fat Substitutes
 Olestra
 Simplesse
 Benecol
 Take
Control
What are the dietary implications of
these new food products?
Concepts of Physical Fitness 14e
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Recommendations for
Fat Consumption
 Dietary Fat Recommendations
 Less than 10% of calories in diet from
saturated fat
 Total dietary fat between 20-35% of
calories
 Ways to Decrease Intake of Fat
 Substitute lean meat, fish, poultry, nonfat
milk, and other low-fat dairy products for
high-fat foods
 Reduce fried foods & foods high in
cholesterol Concepts of Physical Fitness 14e
17
Types of Protein

Sources of Protein

Animal (complete)
 meats,

dairy
Vegetable (incomplete)
 beans,
nuts, legumes, grains
Amino acids linked together

Types of Amino Acids
Nonessential (11) – can be made by body
 Essential (9) – must be obtained from diet

 Complete
proteins contain all of the essential
amino acids
Concepts of Physical Fitness 14e
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Protein Requirements
RDA average =
.8 g/kg/day
 RDA athlete = 1.2-1.6 g/kg/day

High levels of protein intake above
2 g/kg/day can be harmful to the body
Concepts of Physical Fitness 14e
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Protein Guidelines
Consume at least 2 servings/day of
lean meat, fish, poultry, and dairy
products or adequate combination of
foods, such as beans, nuts, grains, and
rice.
 Dietary supplements of protein, such
as tablets and powders, are NOT
recommended.

Concepts of Physical Fitness 14e
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Dietary Recommendations
(2 different sets)
Lab 14a
Questions:
1. Why do the
guidelines
differ?
PRO
CHO
FAT
2. What is a
“healthy diet”?
3. How do you
calculate these
percentages?
calorie
calculations
PRO
CHO
FAT
U.S.D.A.
PRO (10-15%)
FAT (30%)
CHO (55-60%)
Institute of
Medicine
PRO (10-35%)
FAT (20-35%)
CHO (45-65%)
Concepts of Physical Fitness 14e
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Vitamins
Organic substances that regulate
numerous and diverse physiological
processes in the body
 Do not contain calories
 Two types

Fat soluble
 Water soluble

Concepts of Physical Fitness 14e
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Vitamin Guidelines



Click for info on
“anti-oxidants”
A balanced diet containing
recommended servings of
carbohydrates, fats and
proteins will meet the RDA
standards.
Extra servings of green and
yellow vegetables may be
beneficial.
Extra consumption of citrus
and other fruits may be
beneficial.
Concepts of Physical Fitness 14e
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Vitamin
Supplementation?
Not necessary if diet is healthy
 Multivitamins are safe (100% RDA)
 Not all vitamins are “pure”
 Can be toxic at high doses

Concepts of Physical Fitness 14e
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Minerals
Inorganic elements found in food
that are essential to life processes
 About 25 are essential
 Classified as major or trace minerals
 RDA’s have only been determined
for 7 minerals

Concepts of Physical Fitness 14e
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Click for
more info
on minerals
Mineral Guidelines
A diet containing recommended
servings of carbohydrates, fats and
proteins will meet the RDA standards
 Extra servings of green and yellow
vegetables may be beneficial
 Dietary supplementation of Calcium is
beneficial for post-menopausal
women
 Salt should be limited in the diet

Concepts of Physical Fitness 14e
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Populations Who May Benefit
from Supplementation
Pregnant/lactating women
 Alcoholics
 Elderly
 Women with severe menstrual losses
 Individuals on VLCD’s
 Strict vegetarians
 Individuals taking medications or
with diseases which inhibit nutrient
absorption

Concepts of Physical Fitness 14e
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Water






Click for
more info on water
Vital to life
Drink at least 8 glasses a day
Coffee, tea, and soft drinks should not be
substituted for sources of key nutrients, such
as low-fat milk, fruit juices, or foods rich in
calcium.
Limit daily servings of beverages containing
caffeine to no more than three.
Limit sugared soft drinks; they contain empty
calories.
If you choose to drink alcohol, do so in
moderation.
Concepts of Physical Fitness 14e
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Sound Eating Practices
Consistency (with variety) is a good
general rule of nutrition.
 Moderation
 Minimize reliance on fast foods
 Minimize your consumption of overly
processed foods and foods high in
saturated fat or hydrogenated fats.
 Healthy snacks

Concepts of Physical Fitness 14e
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Nutrition & Physical
Performance


Complex carbohydrates should constitute
as much as 70% of total caloric intake.
A higher amount of protein is generally
recommended for active individuals (1.2
g/kg of body weight) because some protein
is used as an energy source during exercise.


Protein levels above 15% of the diet are typically
not necessary.
Carbohydrate loading and carbohydrate
replacement during exercise can enhance
sustained aerobic performances.
Concepts of Physical Fitness 14e
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Nutrition Quackery
Ergogenic aids
 Dietary Supplements Health and
Education Act (1994)


Responsible for an explosion in the sales
of products that have not been proven to
be effective.
Concepts of Physical Fitness 14e
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Nutrition: Summary
Nutrition is important to health and
wellness.
 Moderation and variety are
recommended.
 Some individuals may have
additional nutritional needs based
on activity level, pregnancy, etc.
 Fruits and veggies are critical!!

Concepts of Physical Fitness 14e
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Web Resources
Online Learning Center
"On the Web” pages for Concept
Concepts of Physical Fitness 14e
33
Supplemental
Graphics
Lab
Information
Detail on BMI
calculations
Graphics on Obesity
Trends
Concepts of Physical Fitness 14e
34
Lab 14a Information
Nutrition Analysis

Purpose: Compare quality of
“favorite diet” with your ideal
“healthy diet”

Procedure: Select foods from food
list (Appendix D or other diet
tables) and calculate calories from
carbohydrates, fats and proteins.
Concepts of Physical Fitness 14e
35
Lab 14a Information
Nutrition Analysis - cont.
Return to
presentation
Making calorie Calories
calculations
Protein
 Fat
 Carbohydrate
Totals

% of Total
Calories
350
13.7
800
31.4
1400
54.9
2550 100.0
Divide the calories
by the total to get
the percentage
Concepts of Physical Fitness 14e
36
Lab 14b Information
Selecting Nutritious Foods
Return to
presentation



Purpose: Evaluate the nutritional
quality of your diet
Procedure: Record foods consumed
for two days on the Daily Diet Record.
Calculate calorie intake from list in
Appendix C
Implications: Rate the quality
Click icon to
of the diet according to the
see other
food tables
Rating Scale.
Concepts of Physical Fitness 14e
37
Fiber

Soluble - decreases cholesterol levels


found in oat bran, fruits and veggies
Insoluble - reduces risk of colon cancer

found in wheat bran and grains
Recommendation: 25-40g per day
Are you getting enough?
Concepts of Physical Fitness 14e
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Ways to Get More Fiber
Eat more fruits
and vegetables
 Eat whole
grain foods

Concepts of Physical Fitness 14e
39
A Grain of Wheat
Return to presentation
BRAN
- B vitamins
- minerals
- dietary fiber
GERM
ENDOSPERM
- starch
- protein
- some iron and
B vitamins
- essential fats
- minerals
- vitamins
(B's , E and folacin)
Concepts of Physical Fitness 14e
40
Composition of Oils (%)
Return to
presentation
Type
Sat
Poly
safflower
sunflower
corn
soybean
sesame
peanut
palm
olive
9
10
13
14
14
17
49
14
75
66
59
58
42
32
9
8
16
24
28
28
44
51
42
78
7
35
58
canola
Concepts of Physical Fitness 14e
Mono
41
Hydrogenation Process
Return to presentation
Concepts of Physical Fitness 14e
42
Fat Soluble Vitamins
Consist of Vitamins A, D, E, and K
 Absorbed at the small intestine in
the presence of bile (a fatty
substance)
 Overdoses can be toxic (A and D)

Concepts of Physical Fitness 14e
43
Water Soluble Vitamins
Consist of B complex and vitamin C
 Excesses will be excreted in the
urine, however, B-6 and Niacin can
be toxic when ingested in unusually
large amounts

Concepts of Physical Fitness 14e
44
Return to
Water Soluble Vitaminspresentation









B-1 (thiamine)
B-2 (riboflavin)
B-6 (pyridoxine)
B-12 (cobalamin)
Niacin (nicotinic acid)
Pantothenic Acid
Folic Acid (folacin)
Biotin
C
Concepts of Physical Fitness 14e
45
Antioxidant All-Stars










Broccoli
Cantaloupe
Carrot
Kale
Mango
Pumpkin
Red Pepper
Spinach
Strawberries
Sweet potato
Concepts of Physical Fitness 14e
46
Minerals with established
RDA guidelines
Return to presentation
Calcium
 Phosphorus
 Iodine
 Iron
 Magnesium
 Zinc
 Selenium

Concepts of Physical Fitness 14e
47
Calcium
Return to
presentation
Important for preventing
osteoporosis
 RDA = 800-1000 mg/day
 Found in dairy products and
vegetables

High protein diets leach calcium from
bones and promote osteoporosis
Concepts of Physical Fitness 14e
48
Iron
Return to
presentation
Important component of hemoglobin
 Iron deficiency is known as anemia

(Symptoms: shortness of breath, fatigue)
Concepts of Physical Fitness 14e
49
Return to
Functions of Water presentation
Comprises about 60% of body weight
 Chief component of blood plasma
 Aids in temperature regulation
 Lubricates joints
 Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)
 Active participant in many chemical
reactions

Concepts of Physical Fitness 14e
50
Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
Concepts of Physical Fitness 14e
4 cal/g
4 cal/g
9 cal/g
7 cal/g
51
Calorie Calculation
(Example)

Heather consumes 2000 calories
per day and wishes to obtain 20%
of her calories from fat:
2000 calories x 20% = 400
calories from fat per day
400 calories from fat = 44 grams
of fat/day
Concepts of Physical Fitness 14e
52
What is Baloney?
80% "fat free”
52 calories / slice
4 grams fat / slice
Calories
= 4 g/slice X 9 cal/g = 36 calories
from fat
Percent of
calories = 36 cal / 52 cal total =
from fat
Concepts of Physical Fitness 14e
69%
53
What about
Sliced Turkey?
Return to presentation
98% "fat free”
30 calories / slice
1 gram fat / slice
Calories
= 1 g/slice X 9 cal/g = 9 calories
from fat
Percent of
calories = 9 cal / 30 cal total =
from fat
Concepts of Physical Fitness 14e
30%
54