Download 16 - Nutrition

Nutrition Notes
Concepts of Physical Fitness 12e
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Influences of Nutrition
Health
 Appearance
 Behavior
 Mood
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Role of Nutrients in Diet
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Growth and development
Provide energy
Regulate metabolism
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Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
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PRO
PRO (10-15%)
CHO
FAT (30%)
FAT
CHO (55-60%)
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Organic substances that regulate numerous
and diverse physiological processes in the body
Do not contain calories
Two types
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Fat soluble
Water soluble
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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
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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
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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
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Vital to life
Drink half of your body weight in water
(ounces)
2 – 3 ounces every 15 minutes
Takes 22 days to completely hydrate yourself
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Soluble - decreases cholesterol levels
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found in oat bran, fruits and veggies
Insoluble - reduces risk of colon cancer
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found in wheat bran and grains
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Eat more fruits
and vegetables
Eat whole grain
foods
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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)
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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
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Broccoli
Canteloupe
Carrot
Kale
Mango
Pumpkin
Red Pepper
Spinach
Strawberries
Sweet potato
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Calcium
Phosphorus
Iodine
Iron
Magnesium
Zinc
Selenium
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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
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Important component of hemoglobin
Iron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)
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Making calorie
calculations
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Protein
Fat
Carbohydrate
Totals
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
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Carbohydrates
Protein
Fats
Alcohol
4 cal/g
4 cal/g
9 cal/g
7 cal/g
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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 12e
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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 12e
69%
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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
30%
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