Download Nutrition and Exercise Part 1

Health and Wellness: Enhancing your Physical Wellness through Nutri7on and Exercise Rebecca Romine, MS, ATC December 1, 2015 Nutritional Requirements: Components of a
Healthy Diet
•  Energy in food is expressed
as kilocalories (kcalorie)
•  1 kcalorie = amount of heat it
takes to raise the temperature of
1 liter of fluid 1 degree centigrade
•  1,000 calories = 1 kcalorie
•  How many calories needed each
day for average person?
•  3 (4) categories supply
energy
–  Fat = 9 calories per gram
–  Protein = 4 calories per
gram
–  Carbohydrates = 4 calories
per gram
–  (Alcohol = 7 calories per
gram)
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Dietary Allowances
Recommended
Typical
Diet
(U.S)
•  <35% Fat
•  10-15 % Protein
•  55-60% CHO
38%
15%
46%
Even
Better
25% (20)
12-15%
60-63%
Carbohydrates
•  Supply energy for body cells
•  Two groups
–  Simple carbs: one or two sugar units
•  Fruit, sugar, honey, malt, and milk
–  Complex carbs: multiple sugar units
•  Starches and fiber
–  Grains – wheat, rye, rice, oats, barley, millet
–  Legumes – dry beans, peas, lentils
–  Tubers – potatoes, yams
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Refined Carbohydrates versus Whole
Grains
•  Refined (processed)
•  Unrefined (whole grains)
•  All grains before
processing
–  Inner layer: germ
–  Middle layer: endosperm
–  Outer layer: bran
•  During processing
–  Germ and bran are
removed, leaving just the
starchy endosperm
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Glycemic Index and
Glycemic Response
•  Glycemic index measures the
percentage of carbohydrates that
raises your blood-sugar levels.
•  Quick rise in glucose and insulin levels
= high glycemic index
•  may increase appetite
•  may increase risk of diabetes and heart
disease
–  Unrefined grains, fruits, vegetables and
legumes = relatively low glycemic index
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Recommended Carbohydrate Intake
•  130 grams VS 200-300 grams
•  Recommended: adults 45-65% of total daily
calories (225-325 grams)
•  WHO recommends a limit of 10% of total
calories from added sugars
•  USDA recommends about 8 teaspoons of sugar
per day
–  Do we get enough??
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Sugar
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Is “diet” beJer or even OK? •  Controversial study at Purdue University linked it to: •  weight gain, metabolic syndrome, diabetes, and heart disease •  ar7ficial sweeteners interfere with body’s normal response to sugar 12
Fiber
Nutrition Basics
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Fats (or Lipids)
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Essen7al in small amounts Most concentrated source of energy (9 cals/gram) What purpose does fat serve? Fat
w Makes up cell membranes and nerve fibers
w Provides up to 70% energy at rest
w Cushions vital organs
w Produces all steroid hormones
w Transports and stores fat-soluble vitamins
w Preserves body heat
w Largely responsible for “taste” of certain foods
Protein
Made up of amino acids
•  9 essential
•  12 non-essential
•  Table 15.2 in book
•  Complete: meat, poultry, fish, eggs,
milk
•  Incomplete: vegetables & grains
(beans)
Protein
w Makes up cell structure
w Helps develop, repair, and maintain tissues
w Produces hemoglobin, enzymes, and many hormones
w Maintains normal blood osmotic pressure
w Forms antibodies
w Can be energy source, but it is a minor contributor
w Breaks down into amino acids to be used
by the body
Proteins
•  Should encompass 12-15% of daily
caloric intake
•  SOURCES?
•  Do we get enough??
–  Should we supplement?
Protein – do we get enough?
•  Daily recommendation: .8 g of protein/kg of body
weight/day Healthy 68 kg (150lb man)
–  Average male = 54 g/day
–  Endurance athlete = 1.2 to 1.4 g of protein/kg of
body weight = 81 g/day
–  intense body building = 1.6 to 1.7 g of protein/kg
of body weight = 108 g/day
**most people do NOT need to supplement**
Protein – do we get enough?
•  Dinner: •  Breakfast:
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8 oz c milk = 8 g
2 eggs, scrambled = 12 g
1 slice toast = 8 g
1 orange = 1g
•  Lunch
–  2 slices bread = 8 g
–  Turkey lunch meat (4 oz) =
18 g
–  Apple = .5 g
–  1 c broccoli – 2.5 g
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8 oz steak = 69g 1 c. brown rice = 5 g 1 c kale = 3 g 1 8 oz c. milk = 8 g •  Snack –  ¼ c almonds = 8 g TOTAL: 151g Vitamins
Fat soluble
w A, D, E, and K
w Organic (carbon-containing) substances required in small
amounts to regulate various processes within a living cell
w Excessive intake can cause toxic accumulations
Water soluble
w B-complex and C
w Absorbed from digestive tract with water
w Excess is excreted
Vitamins and minerals do not appear to have any
ergogenic value in amounts beyond the RDA. Taking
them in amounts greater than RDA will not improve
performance and may be dangerous.
Use of Multivitamins?
About $___? / Month
B-Complex Vitamins
w  Include more than 1 dozen vitamins
w  Riboflavin (B2)
w
w  Niacin (B3)
w  Thiamin (B1)
w  B12 – found only in animal products
Vitamin E
w Stored in muscle and fat
w Prevents oxidation of vitamins A and C
w Acts as an antioxidant to disarm free radicals
w May decrease risk of coronary artery disease
Minerals
•  Inorganic micronutrients (do not contain carbon)
•  Help to regulate body functions, aid growth,
maintain body tissues, release energy
•  17 essential minerals
–  Major minerals: 100+ milligrams per day
•  Calcium, phosphorus, magnesium, sodium, potassium,
chloride
–  Trace minerals: minute amounts
•  Copper, fluoride, iodide, iron, selenium, zinc
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MyPyramid Vs Harvard School of Public
Health Pyramid
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MyPlate vs Harvard School of Public
Health
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The Vegetarian Alternative
•  A food plan for vegetarians
–  Vitamin B-12
•  Produce red blood cells; prevent anemia
•  Exclusively in animal products
–  Vitamin D
•  Bone health
–  Calcium
•  Strong bones/teeth
–  Iron
•  Prevent anemia
•  Combine with foods high in Vitamin C
–  Zinc
•  Cell division and formation of proteins
•  Not easily absorbed from plants
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Organic Foods
•  Are they healthier?
–  Will they prevent disease better?
–  Do they make you stronger?
–  Do they have more nutrients?
–  Should you buy organic?
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Nutrition Basics
Nutrition Basics
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Nutri7on and Obesity •  The number of severely obese people has nearly tripled in recent decades –  According to NIH, 66% of American adults are overweight •  more than 34% who are obese. –  In 2005-­‐2006, 33% of adult men and 35% of adult women were obese. –  At this rate, it is es7mated that by 2030, the en7re American popula7on will be overweight or obese. Obesity in America What is… Overweight – total body weight above recommended range Obesity – more serious degree of overweight Energy Balance •  One pound of fat = 3,500 calories •  Keep a healthy ra7o of fat to fat-­‐free mass Factors Contribu7ng to Excess Body Fat •  Gene7c factors –  Gene7cs 25-­‐40% of an individual’s body fat •  Physiological factors –  Hormones –  Fat cells –  Res7ng metabolic rate (RMR) •  Energy required to maintain vital body func7ons while body is at rest •  Lifestyle factors 37 Lifestyle Factors •  Psychosocial factors –  Emo7ons •  Socioeconomic status •  Family and cultures •  Contribu7on to obesity –  Ea7ng –  Physical Ac7vity 38 Lifestyle Factors 39 Body Mass Index (BMI) chart Measure of body weight that takes height into account; classifies health risks. Calculated by dividing total body weight (kg) by the square of the height (meters) Accuracy of BMI Chart LL Cool J Height: 6’3”; Weight: 215 lbs ¢
Calculate your BMI •  BMI Measurement. Example: 5’3” tall (63 inches), 130 pounds 1. Divide your body weight in pounds by 2.2 to convert the amount to kilograms: 130 / 2.2 = 59.1 2. Mul7ply height (in inches) by 0.0254 to convert to meters: 63 X 0.0254 = 1.6 3. Mul7ply the result of step 2 by itself to get the square of the height measurement: 1.6 X 1.6 = 2.56 4. Divide the result in step 1 by the result in step 3 to determine your BMI: BMI = 59.1 / 2.56 = 23.0 Alterna7ve equa7on based on pounds and inches BMI = [weight / (height x height)] x 703 •  Na7onal Ins7tutes of Health categories of BMI – 
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Under 18.5 is classified as underweight Between 18.5 and 24.9 is healthy (normal) Between 25 and 29.9 is overweight Between 30 and 34.9 is obese (Class I) Between 35 and 39.9 is obese (Class II) 40 or greater is extreme obesity (Class III) Under 17.5 is some7mes used as a diagnos7c criterion for anorexia nervosa Body Composi7on Fat free mass vs body fat •  Fat free mass • 
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bone, water, muscle, connec7ve 7ssue, organ 7ssues, and Teeth •  Adipose 7ssue –  Fat cells in body where fat is stored –  Gene7cally determined Types of fat •  Essen7al fat –  Main source of stored energy –  Cushions body –  Nerves, brain, heart, lungs, liver, mammary glands, etc –  3-­‐5% men; 8-­‐12% women •  Subcutaneous fat –  Under the skin •  Visceral fat –  Around major organs –  Adipose 7ssue Body Composi7on Analysis •  Most accurate way to evaluate body composi7on is to determine percent body fat •  Bioelectrical Impedance Analysis –  Electricity prefers fat-­‐free 7ssue •  Hydrosta7c weight •  DEXA analysis •  Skinfold measurements –  Thickness of fat under the skin 44 What is stress? Stress is…. “The general physical and emo7onal state (nega7ve or posi7ve) that accompanies the reac7on to a stressor (any physical or psychological event or condi7on that produces physical and emo7onal reac7ons)” A stressor is… Studying for an exam at the last minute Breaking up with some one Running a race/paddling to catch a wave Having an argument Being surprised! A scary movie A stress response is: Feeling nervous or anxious; upset stomach Crying Swea7ng/pounding heart Change in personality (chronic) Physical Response to Stressors •  Nervous System –  Voluntary (motor) –  Involuntary •  Autonomic nervous system (ANS) – 
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Diges7on Heart Rate Breathing Blood Pressure Autonomic Nervous System Rest and Digest Fight or Flight Physical Response to Stress •  Endocrine System triggered by ANS (sympathe7c) during stress •  Prepares body to respond to stressors by triggering hormonal, cardiovascular, & metabolic changes = fight or flight –  Releases hormones •  Cor7sol (cortex of adrenal gland) •  Epinephrine (medulla of the adrenal gland) •  Endorphins (pain relievers) Benefits of Exercise Benefits of Exercise • 
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Reduced risk of premature death
Improved cardiorespiratory functioning
More efficient metabolism
Improved cell health
Improved body composition
Improved immune function
Prevention of injures and low-back pain
Improved wellness for life
Ques7ons?