Nutrition - Nutrition for Health and Performance Table of...

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Nutrition for Health and Performance Table of Contents Introduction: “What should I eat?” Carbohydrates CHO Digestion and Absorption (overview) Carbohydrate part 2, Glycemic Index Carbohydrate part 3 Lipids: Fats and Oils, Mono and Polyunsaturated fats, saturated fats Lipids Part 2: Omega 3, 6, and Trans Fat Lipids Part 3 Heart Disease Protein-Part 1, Structure, Function Digestion Review Questions, Exam one Exam 2 Topics Dietary Protein Protein Part 2 Vegetarianism Dietary Reference Intakes (DRIs) Digestion Portion Sizes and Mindless Eating GI problems and Alcohol Energy balance Top
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Body Composition Weight Management Strategies PBS Special: Fat Eating Disorders and Health at every body size Exam 2 review Exam 3 Topics: Supplements Bone Health Antioxidants P E Top
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January 14th, 2008 Introduction- What should I eat? It depends! Vitamins: not always safe, we don ʼ t always know what ʼ s in them: Consumer lab certiFcation GMOs: 70% of processed foods contain GMOs Global nutrition: micronutrient deFciencies, global food supplies, globalization We have issues! Why? fast food, convenient food, buffets, portion sizes, cars, elevators, segways, television, genetics, social expectations, advertising, hormones, lifestyle. ... Nutrition Concepts sciences of food nutrition, nutrients, their action, interaction, balance health and disease what humans ingest, digest, absorb and utilize it ʼ s a science, but it ʼ s complicated; science studies what it knows Chemicals in foods are critical to human growth and function Purposes: energy, growth and development, maintenance of body functions 6 classes of nutrients: -vitamins -minerals -fats -carbohydrates -proteins -water What is a Calorie? -the amount of energy (heat) required to raise the temperature of liter of water 1 C -Calorie= 1000kcal -1 pound of body fat= 3500kcal “Energy Density” -the amount of energy (kcal) in a food compared to its overall weight -carbohydrate = 4 kcal/gram -fat = 9 kcal/gm -protein = 4 kcal/gm -alcohol= 7 kcal/gm “Nutrient Density” -the amount of vitamins and minerals in a food compared to its energy content Top micronutrients macronutrients
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Examples: milk v soda broccoli v candy bars fresh v preserved foods whole v processed foods Food guide pyramid: more whole foods, less animal protein, less re±ned sugar “eat food. not too much. mostly plants.” Top
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January 16th, 2008 What is the primary fuel source for maximum-intensity weight-lifting? most people say protein! the answer is ATP/CP- you burn this quickly carbohydrate is the next system in line Anarobic glycolisis- we can break carbs down without oxygen Aerobic state- you have to slow down and exercise on the oxygen you have Carbohydrate necessary for high-intensity activity you never burn protein until you run out of carbohydrate you can ʼ t burn fat without oxygen
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Nutrition - Nutrition for Health and Performance Table of...

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