Download Lesson 2 - FitnessForFun

Nutrition Ch. 4.2
Bell Activity
• What substances should I limit
in my diet?
Carbohydrate Loading
• For athletes and nonathletes alike,
carbohydrates should provide the primary
source of energy in a daily diet. Many athletes,
especially those who have long daily training
sessions and those who participate in athletic
events lasting more than 90 minutes, make
“carbohydrate loading” an important part of their
meal.
• Rather than relying on carbohydrates to supply
60 to 65% of their energy needs, they boost their
intake to supply 70%.
The 6 Major Nutrients
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Carbohydrates
Proteins
Vitamins
Fats
Minerals
Water
Carbohydrates
• Starches and sugars that provide the body with
most of its energy.
• Complex Carbohydrates:
– Include the starches found in breads, pastas, rice and
such starchy vegetables as potatoes and corn. Your
body breaks down starch and converts it to sugar.
• Simple Carbohydrates:
– Are sugars. Some sugars are found in fruits, milk, and
honey. Table sugar is processed from sugar cane or
sugar beets
Proteins
• Essential nutrients used to repair body
cells and tissues.
– Incomplete Proteins:
• Found in foods from plants (dry beans and grains)
– Complete Proteins:
• Are found in foods such as milk, eggs, and fish.
(Come from animals)
Vitamins
• Substances that help regulate the body’s
functions.
– Fat-Soluble Vitamins:
• Includes vitamins A, D, E, and K, dissolve in fat.
The body can therefore store these vitamins until
they are needed.
– Water-soluble vitamins:
• Including vitamin C and many B vitamins, dissolve
in water. Because the body gets rid of extra
amounts of these vitamins in urine, water-soluble
vitamins must be replaced each day.
Keep Those Vitamins In!
• Eat fruits and vegetables raw or lightly
steamed. Heat and cooking in water cause
loss of some vitamins.
• Eat fresh fruits and vegetables soon after
buying them.
• Make sure you use the outer leaves of
lettuce or cabbage. They are especially
rich in vitamins.
Fats p. 97
• Fats are sources of
energy that also
perform other
functions such as
vitamin storage and
body insulation.
• Fats keep the skin
healthy as well.
• Food energy that is
not used by the body,
however, is stored as
body fat. Too much
body fat puts stress
on the skeleton and
the heart.
Minerals
• Minerals are substances that strengthen
the muscles, bones and teeth; enrich the
blood; and keep the heart and other
organs operating properly.
• The minerals calcium and fluoride are
particularly important for strong bones and
teeth.
Water
• Water is essential for survival.
• At birth, water makes up 75% of your total
body weight; by adulthood, it makes up
about 60%.
• It helps break down food, carries nutrients
throughout the body, removes wastes from
the body, and keeps the body at a
comfortable temperature.
• Drink 6-8 glasses of water per day.
Recommended Dietary Allowances
• Recommended Dietary Allowance – A set
of measured amounts of particular
nutrients that will meet the needs of most
healthy people.
• To help you plan a healthful diet, the US
government has created a series of dietary
guidelines.
• RDAs are figured based on a person’s
gender, age, and activity level.
Vary Your Diet
• No one food group can supply all that your
body needs for growth and good health.
Eat Plenty of Grains, Veggies, and
Fruits
• Good sources of fiber
• Fiber: the part of grains, fruits, and vegetables that the
body cannot break down.
• Examples of fibrous parts of foods include apple and
potato skins and the tough outer coating on kernels of
corn and wheat.
• Many types of beans are also high in fiber.
• Fiber helps you move food and wastes through your
system. It also helps prevent some diseases, such as
cancer.
• Eat at least 20 grams of fiber each day to keep your
digestive system healthy.
Sample label for Macaroni and
Cheese
Reading Food Labels
• Carbohydrates provide 4 calories PER
gram
• Proteins provide 4 calories PER gram
• Fats provide 9 calories PER gram
• Example:
– How many calories does one serving of food
have that has 24 grams of carbohydrates, 3
grams of protein, and 2 grams of fat?
Answer
• 24 grams of carbs x 4 = 96 calories
• 3 grams of proteins x 4 = 12 calories
• 2 grams of fat x 9 = 18 calories
• 96 + 12 + 18 = 126 total calories
Try this
• A food has 30 grams of carbohydrates, 10
grams of proteins, and 4 grams of fat.
• How many total calories does the food
have?