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Nutrition+ppt - Nutrition and Your Personal Fitness...

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Unformatted text preview: Nutrition and Your Personal Fitness Nutrition is “the science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, absorbs, transport, utilizes, and excretes food substances”-The Council on Food and Nutrition of the American Medical Association Nutrition and Disease 6 out of 10 leading causes of death are out Chronic Diseases Chronic Diseases cause over 80% of all Chronic deaths Prevention is the best approach to lessening Prevention one’s chances of these diseases Physical Activity and Diet are 2 of the Physical leading lifestyle factors in the prevention leading 6 Classes of Nutrients Macronutrients Carbohydrates Proteins Fats (lipids) Micronutrients Vitamins Minerals Water The Energy Nutrients The Energy Nutrients E n e r g y N u tr ie n ts ( E n e r g y = C a lo r ie s in N u tr itio n ) T h e T o ta l M a k e s U p Y o u r D a ily C a lo r ic In ta k e A lc o h o l is a T o x in A d d in g 7 C a lo r ie s p e r G r a m C a r b o h y d r a te s 4 C a lo r ie s p e r G r a m 6 0 - 7 0 % o f C a lo r ie s T y p e is V e r y Im p o r ta n t P r o te in 4 C a lo r ie s p e r G r a m 1 0 - 1 5 % o f T o ta l C a lo r ie s U s e P r o te in C a lc u la tio n f o r T o ta l Fat 9 C a lo r ie s p e r G r a m L e s s th a n 3 0 % P r e fe r a b ly 2 0 % Carbohydrates Carbohydrates spare protein so that protein can concentrate on building, repairing, and maintaining body tissues instead of being used up as an energy source. For fat to be metabolized properly, carbohydrates must be present. If there are not enough carbohydrates, then large amounts of fat are used for energy. The body is not able to handle this large amount so quickly, so it accumulates ketone bodies, which make the body acidic. This causes a condition called ketosis. Carbohydrate is necessary for the regulation of nerve tissue and is the ONLY source of energy for the brain. Certain types of carbohydrates encourage the growth of healthy bacteria in the intestines for digestion. Some carbohydrates are high in fiber, which helps prevent constipation and lowers the risk for certain diseases such as cancer, heart disease and diabetes. Good vs. Bad Carbohydrates are metabolically broken down into two groups: simple (sugars) and complex (starches). Complex­starches and fiber Simple­ the “toses”: glucose, fructose, lactose, maltose, suctrose, etc. they are all converted to glucose to be used by body The Energizers Choose More Often whole grain products: breads, cereals, crackers, pancakes, muffins, bagels, pasta, brown rice, oats, bulgur, vegetables and fruits, legumes, low fat dairy products Choose On Occasion refined, white flour products: breads, cereals, crackers, pancakes, muffins, bagels, pasta, white potatoes, white rice, fruit juice Choose Seldom sweets and snacks: pastries, donuts, candy, cake, pie, cookies, sugared cereals, soft drinks, table sugar, honey, ice cream, sherbert, fruit drinks, potato chips, pretzels, snack crackers What is Fiber? Fiber is found only in plant foods. It is found in dried beans and peas, fruits, vegetables, and whole grains. It is a type of carbohydrate that gives plants their structure. Fiber is not digested or absorbed into the body when eaten. It contains no calories. 2 Types of Fiber Soluble Fiber Sources: oats, seeds, beans, barley, peas, lentils, apples, citrus fruit, carrots, plums, and squash. Insoluble Fiber Sources: bran, whole grain products, skins of fruits and vegetables, and leafy greens. What fiber can do for you: Aids in Weight Loss Reduces Risk of Heart Disease Certain types of fiber may help lower LDL cholesterol (the bad stuff). Fiber also helps bile acids pass through as waste. Therefore the body absorbs less dietary cholesterol. Lowers High Blood Pressure ­ Fiber­rich foods are also a good source of potassium and magnesium. These two minerals are needed to help regulate blood pressure. Manages Diabetes ­ Water­soluble fiber also helps to regulate blood sugar by delaying the emptying time of the stomach. This slows the sugar absorption after meals and reduces the amount of insulin needed. Prevents Cancer Reduces Constipation, Hemorrhoids, and Diverticulosis Proteins It helps to build, repair, and maintain body cells and tissues like your skin, muscles, organs, blood, and even bones. It also forms enzymes and hormones that enable your body to function normally. Enzymes enable chemical reactions to take place in your body. Hormones signal the appropriate enzymes to start working on what the body needs. Proteins as antibodies protect you from disease­carrying bacteria and viruses. Proteins help regulate the quantity of fluids in the compartments of the body to maintain your fluid balance. Protein also controls the composition of the body fluids. Proteins control your body’s acid­base balance. How many amino acids? 22 amino acids total Complete Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids Incomplete Plant sources of protein include legumes (dried beans, peas, and lentils), nuts, and seeds. Grain products such as barley, wheat, millet, rye, as well as many vegetables have smaller amounts of protein Dangers of Too Much Protein • • • • • • • Weight Gain if too many Calories Water Loss (dehydration) Excess Calcium excretion (osteoporosis) Excess Calcium Possible kidney problems from the burden Possible kidney High animal protein ↑ risk of heart disease High Red meat for protein: linked with colon cancer Red National Academy of Sciences recommends no more National than 2 x RDA for protein Fats It supplies essential fatty acids needed by the body. Fat carries and transports the fat­soluble vitamins A, D, E, and K. Fat helps the body use protein and carbohydrates more efficiently. Fat is a component of every cell wall. Deposits of fat in the body serve to support and cushion vital organs, and to provide insulation. Types of Fat Saturated Saturated fats are unhealthy fats that are found in foods such as meat, milk, cheese, butter, chocolate, and coconut. These fats increase blood cholesterol and arterial blockage causing heart disease. Saturated fats should only consists of 10% of the total 30% daily calories. Types of Fat Unsaturated fats are liquid at room temperature. These are the fats that your diet should mostly consist of. They help in cognitive development, mood/depression, immunity, and vision. 20% of your fat should come from unsaturated fats. Monounsaturated fats that contain one double bond are found in peanuts, avocados, olive oil, and canola oil. Polyunsaturated fats that contain more than one double bond are found in fish, walnuts, and soybean oil ( Omega­3) and whole grains, nuts, and vegetable oil (Omega­6). Types of Fat Trans Fat­ found in baked and fried foods. Created to sustain long shelf­life. Found in highly processed foods. Cholesterol LDL­ LDL disposes the cholesterol from the liver to where it is needed. However, with excess LDL it sometimes referred to as the “loser” of “bad” cholesterol that clogs up arteries and causes the number one killer in the U.S., cardiovascular disease. LDL causes heart attacks and strokes through arterial blockage. HDL­This is the “happy” cholesterol that vacuums up the excess LDL from blood and takes it to the liver to be excreted before it can cause damage to the cells. Exercise will increase HDL levels and lower the LDL Fuel Use During Various Activities Minerals Regulate body processes heartbeat blood clotting maintenance of the internal pressure of body fluids nerve responses the transport of oxygen from the lungs to the tissues. Give the body structure­building functions in skeleton and soft tissue Minerals The major minerals (or macrominerals) more that 250 milligrams daily. Calcium, phosphorus, and magnesium Electrolytes: sodium, chloride, sulfur, and potassium. They help regulate cellular fluid and transmit nerve impulses. The trace minerals (or trace elements) are needed in much smaller quantities—less than 20 milligrams Iron, magnesium, fluoride, zinc, etc. Vitamins Vitamins actually function primarily as catalysts, regulating chemical reactions within the body. They are also essential for the release of energy from food. Each vitamin serves one or more special functions in the body that no other nutrient can. The Vitamin Groups Fat­soluble Carried in blood stream, but must be attached to lipids/fats A, D, E, K Water soluble Not stored, carried in bloodstream and excess is excreted through urine. B­complex and C Water Water is very important in regulating body temperature, carrying nutrients to the cells, and aids in digestion and elimination. A person should drink a total of 64oz. A day and this includes foods that contain water such as fruits, vegetables, soup, and sports drinks. Calorie/kcal Unit by which energy is measured; Amount of heat energy required to raise 1 kg (1000g) of water 1o C; When the term calorie is used to express amount of energy provided by food or expended during body activities, the term kcalorie or large Calorie is actually meant. Human Metabolism Human Metabolism (All Physical and Chemical Changes) BMR­Basal Metabolic Rate/Rest/Measure after 12­hour fast RMR­Resting Metabolic Rate/BMR with previous activity REE­Resting Energy Expenditure/RMR+ Environment TEF­Thermic Effect of Food EMR/TEE­Exercise Metabolic Rate/Thermic Effect of Exercise Energy Balance Losing “weight” is easy, but... 95-99% of people who go “on” a weight loss diet, go “off” and regain the weight! Elements of Nutritional Quackery Claim is too good to be true Claim Claims to have a secret formula Claims Makes unrealistic guarantees Makes Claims weight loss > a pound a week Claims Uses “Star” testimonials Uses Claims that non-essential nutrients are Claims essential essential Serving Sizes: Eating Correctly One Serving of: Bread = 1 slice, or ½ a bagel Fruit = One Medium Fruit Vegetables = ½ cup raw or cooked Milk = 1 cup of milk, 1 ½ ounces of cheese Meat = 2­3 ounces (checkbook, deck of cards) Fat = No Serving Size Recommendation (butter­ tip of thumb) Identifying Serving Sizes with Objects Hockey Puck ½ of a Medium Bagel Identifying Serving Sizes Tennis Ball 1 cup of Pasta Clinched Fist Identifying Serving Sizes Deck of Cards Palm of Your Hand Meat Eating Healthy Is Up to You! Make a lifetime change, not short term Nutrition and physical activity complement one another! It takes commitment, but you can do it. Don’t give up foods you love. Start slowly, gradually change the way you eat. ...
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