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Transcript
Presentation Package for Concepts of Physical Fitness 12e Section V: Concept 16: Nutrition Created by: Gregory J. Welk Iowa State University General Nutrition Concepts Influences of Nutrition – – – – Health Appearance Behavior Mood Role of Nutrients in Diet – Growth and development – Provide energy – Regulate metabolism 2 See Web16-1 for info on general nutrition guidelines Concepts of Physical Fitness 12e Classes of Nutrients 3 Carbohydrates Proteins Fats Vitamins Minerals Water Subsequent slides will provide basic information about each nutrient Concepts of Physical Fitness 12e Types of Carbohydrates (2 types) Simple – pop, candy, sweets, fruit – individual glucose or fructose molecules Complex – pasta, rice, breads, potatoes – Chains of glucose molecules 4 Concepts of Physical Fitness 12e Click icon for info on fiber P E R C E N T C A R B O H Y D R A T E S Trends in Carbohydrate Consumption 100 35% 80 60 50% 55% SIMPLE 65% 50% 40 45% COMPLEX 20 0 1910 1950 1980 5 See Web16-5 for distinctions between complex and simple Concepts of Physical Fitness 12e Types of Protein Sources of Protein – Animal (complete) » meats, dairy – Vegetable (incomplete) » beans, nuts, legumes, grains Types of Amino Acids Amino acids linked together – Nonessential (14) – can be made by body – Essential (8) – must be made by body 6 Concepts of Physical Fitness 12e 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 7 Concepts of Physical Fitness 12e Click icon for info on hydrogenation process Types of Fats Saturated – Animal sources – Solid at room temperature Unsaturated (poly- or mono-) – 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 8 Click icon for info on fat content of oils Web16-6,7 Concepts of Physical Fitness 12e Recommendations for Fat Consumption Dietary Fat Recommendations – Less than 30% of calories in diet from fat – Less than 1/3 of dietary fat should be saturated 9 Ways to Decrease Intake of Fat – – – – – – – Minimize "fast" foods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments Eat lower fat snacks Choose foods with “artificial fats” Concepts of Physical Fitness 12e Recommended Dietary Intake Click icon for info on calorie calculations PRO PRO (10-15%) CHO FAT (30%) FAT CHO (55-60%) Click icon for info on Lab 16a 10 Concepts of Physical Fitness 12e Vitamins Organic substances that regulate numerous and diverse physiological processes in the body Do not contain calories Two types – Fat soluble – Water soluble 11 Concepts of Physical Fitness 12e Click for info on “anti-oxidants” Vitamin Guidelines 12 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 12e Vitamin Supplementation? 13 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 12e Minerals 14 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 12e Click for more info on minerals 15 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 12e Populations Who May Benefit from Supplementation 16 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 12e Click for more info on water Water 17 Vital to life Drink at least 8 glasses a day Concepts of Physical Fitness 12e Click icon for info on Lab 16b 18 Guidelines for Healthy Eating Eat regular meals (including Fats & breakfast) Sweets Eat foods from all food groups and Dairy, Meat Eggs, according to the food pyramid Group Beans Limit processed foods Fruit Vegetable Group Group Get adequate amounts of Carbohydrates vitamins and minerals (Breads, cereals, rice, pasta) Drink plenty of water and limit alcohol and caffeine Concepts of Physical Fitness 12e Web Resources Online Learning Center “On the Web” pages for Concept 19 Concepts of Physical Fitness 12e Supplemental Graphics Lab Information Additional Details on Nutrition Lab 16a Information Nutrition Analysis 21 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 12e Return to presentation Lab 16a Information Making calorie calculations Protein Fat Carbohydrate Totals Nutrition Analysis - cont. Calories 350 800 1400 2550 % of Total Calories 13.7 31.4 54.9 100.0 Divide the calories by the total to get the percentage 22 Concepts of Physical Fitness 12e Return to presentation 23 Lab 16b Information Selecting Nutritious Foods 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 Rating Scale. tables Concepts of Physical Fitness 12e 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? 24 Concepts of Physical Fitness 12e Ways to Get More Fiber 25 Eat more fruits and vegetables Eat whole grain foods Concepts of Physical Fitness 12e Return to presentation 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) 26 Concepts of Physical Fitness 12e Return to presentation Type safflower sunflower corn soybean sesame peanut palm olive canola 27 Composition of Oils (%) Sat Poly 9 10 13 14 14 17 49 14 7 Mono 75 66 59 58 42 32 9 8 35 16 24 28 28 44 51 42 78 58 Concepts of Physical Fitness 12e Return to presentation 28 Hydrogenation Process Concepts of Physical Fitness 12e Fat Soluble Vitamins 29 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 12e Water Soluble Vitamins 30 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 12e Return to presentation 31 Water Soluble Vitamins 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 12e Antioxidant All-Stars 32 Broccoli Canteloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato Concepts of Physical Fitness 12e Minerals with established Return to presentation RDA guidelines 33 Calcium Phosphorus Iodine Iron Magnesium Zinc Selenium Concepts of Physical Fitness 12e Return to presentation Calcium 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 34 Concepts of Physical Fitness 12e Return to presentation Iron Important component of hemoglobin Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) 35 Concepts of Physical Fitness 12e Return to presentation 36 Functions of Water 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 12e Caloric Content of Foods Carbohydrates Protein Fats Alcohol 37 4 cal/g 4 cal/g 9 cal/g 7 cal/g Concepts of Physical Fitness 12e 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 38 Concepts of Physical Fitness 12e 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 39 69% Concepts of Physical Fitness 12e Return to presentation What about Sliced Turkey? 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 40 30% Concepts of Physical Fitness 12e Return to presentation Fat Substitutes Olestra Simplesse What are the dietary implications of these new food products? 41 Concepts of Physical Fitness 12e The Food Pyramid