Download Nut1 - Weber State University

Nutrition I
General Concepts
CONCEPTS OF FITNESS AND WELLNESS
Classes of Nutrients
Carbohydrates
 Proteins
 Fats
 Vitamins
 Minerals
 Water

CONCEPTS OF FITNESS AND WELLNESS
Carbohydrates (3 types)
Monosaccharides: glucose, fructose,
galactose (hexoses)
 Disaccharides:

– sucrose = glucose + fructose
» [simple] (pop, candy, sweets)
– Maltose = glucose + glucose
– Lactose = glucose + galactose

Polysaccharides
CONCEPTS OF FITNESS AND WELLNESS
Carbohydrates


Digestion convert all
CHO to glucose
Glucose fates
– Cell energy: glycolysis
– Stored as glycogen in
muscle and liver
– Converted to fat for
energy storage
– Carbon skeleton for
synthesis of nonessential amino acids
CONCEPTS OF FITNESS AND WELLNESS
Carbohydrates

Two types of polysaccharides:
– Animal
– Plant

Two forms of plant polysaccharides:
– Starch [complex carbohydrate] (pasta, rice, breads)
– Fiber (cellulose, gums, hemicellulose, pectin)

What’s good about fiber?
CONCEPTS OF FITNESS AND WELLNESS
Ways to Get More Fiber
Eat more fruits
and vegetables
 Eat whole grain
foods

CONCEPTS OF FITNESS AND WELLNESS
A Grain of Wheat
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 FITNESS AND WELLNESS
Polysaccharides



What is the major
animal
polysaccharide?
Approximately how
many calories of
animal polysaccharide
can an 80-kg person
store?
Where is it stored?
CONCEPTS OF FITNESS AND WELLNESS
Polysaccharides
What is glycogenolysis?
What is gluconeogenesis?
Liver
Glycogen
Muscle
Glycogen
Amino Acids
Blood
Glucose
Muscle
Glucose
Glucose
Energy
CONCEPTS OF FITNESS AND WELLNESS
Carbohydrate Role
Energy Source
 Protein Sparer
 Metabolic Primer (fats burn in
carbohydrate fire)
 Fuel for central nervous system

CONCEPTS OF FITNESS AND WELLNESS
Recommended Carbohydrate
What is the typical amount of
carbohydrate consumed as % of total
calories?
 What is the recommended carbohydrate
intake as % of total calories for
physically active man and woman?

CONCEPTS OF FITNESS AND WELLNESS
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 FITNESS AND WELLNESS
Carbohydrate Confusion


Consumption of low-fiber processed starches
stimulates overproduction of insulin which
increases TGs & fat synthesis
Variables for metabolic syndrome
–
–
–
–
–
Abdominal fatness
Triacylglycerides
Low HDL
High BP
High fasting blood glucose
CONCEPTS OF FITNESS AND WELLNESS
Carbohydrate Confusion
Glycemic index: measures the rise in
blood glucose level after ingestion of
equal quantities of carbohydrate
containing food
 Glycemic load: quantifies overall glycemic
effect of a portion of food
 Low glycemic index foods slower
passage of food into small intestine; fiber
slows digestion rate

CONCEPTS OF FITNESS AND WELLNESS
Carbohydrate Utilization in
Exercise
What is the primary
fuel during intense
exercise of short
duration?
 What is the
utilization of CHO
during initial stage
of moderate but
prolonged?

CONCEPTS OF FITNESS AND WELLNESS
Carbohydrate Utilization in
Exercise
What is the
utilization of CHO
during middle
stage of moderate
but prolonged?
 What is the
utilization of CHO
during last stage of
moderate but
prolonged?

CONCEPTS OF FITNESS AND WELLNESS
Lipids
Common simple
fat in body:
triacylglyceride.
 Molecular
structure: glycerol
& 3 carbon chains
(fatty acids)

CONCEPTS OF FITNESS AND WELLNESS
Sources of Fats
Animal
(saturated)
 Vegetable
(unsaturated)

– Poly-unsaturated
– Monounsaturated
CONCEPTS OF FITNESS AND WELLNESS
Composition of Oils (%)
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
Mono
CONCEPTS OF FITNESS AND WELLNESS
Dietary Fat Recommendations

Less than 30% of calories in
diet from fat

Less than 1/3 of dietary fat
should be saturated

Less than 10% of total
calories from saturated fat
CONCEPTS OF FITNESS AND WELLNESS
Recommended Dietary Intake
PRO
PRO (10-15%)
CHO
FAT (<30%)
FAT
CHO (55-60%)
CONCEPTS OF FITNESS AND WELLNESS
Actual Dietary Intake
(Average American)
PRO
PRO (13%)
FAT (40%)
CHO
CHO (47%)
FAT
CONCEPTS OF FITNESS AND WELLNESS
Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
4 cal/g
4 cal/g
9 cal/g
7 cal/g
CONCEPTS OF FITNESS AND WELLNESS
Caloric Density Boloney & Turkey
80% "fat free”
52 calories / slice
4 grams fat / slice
98% “fat free”
30 calories/slice
1 gram fat /slice
Calories from fat =
4 g/slice x 9 cal/g = 36 cals
Calories from fat =
1 g/slice x 9 cal/g = 9 cals
Percent of calories from
fat =
36 cals /52 cal total = 69%
Percent of calories from
fat =
9 cals /30 cal total = 30%
CONCEPTS OF FITNESS AND WELLNESS
Compound Lipid: Lipoproteins



High Density
Lipoproteins
Low Density
Lipoproteins
Very Low Density
Lipoproteins
What are the dietary implications
of these lipoproteins?
CONCEPTS OF FITNESS AND WELLNESS
Lipids
Trans Fatty Acids
What makes trans FA
dangerous?
Fish Oils
Contain 2 PUFAs
Eicosapentaenoic &
Docosahexanoic
Improve lipid profile
CONCEPTS OF FITNESS AND WELLNESS
Lipids Role in Body

Energy reserve
– 150 lb x .25 x 3500 =
131,250 kcals
Protection of vital organs &
thermal insulation
 Carrier fat soluble vitamins
What aspect of lipid causes it
to contain more energy
than equal weight of CHO?

CONCEPTS OF FITNESS AND WELLNESS
Protein: (Amino Acids - 20)


Non-essential (11)
Essential (9)
–
–
–
–
–
–
–
–
–
Valine
Leucine
Isoleucine
Threonine
Lycine
Histidine
Phenylalanine
Tryptophan
Methionine
How does chemical structure
of protein differ from
carbohydrate and lipid?
CONCEPTS OF FITNESS AND WELLNESS
Sources of Protein

Animal (complete)
– meats, dairy

Vegetable (incomplete)
– beans, nuts, legumes, grains
– What is synthesis of a nonessential amino
acid from C, O, and H called?
CONCEPTS OF FITNESS AND WELLNESS
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
Why is excessive protein harmful?
What does body do with excessive protein?
CONCEPTS OF FITNESS AND WELLNESS