NutritionNotes from Chapter 9 in your Textbook, Personal Fitness

Objective• Content Objective: The students will identify the

function for each of the six essential nutrients needed by our body and found in the foods that we eat on their notes outline.

Nutrients• Definition – A substance that must be consumed to

promote normal growth, maintenance, and repair of body cells.– What Nutrients do you know?

Carbohydrates Minerals Proteins

Vitamins Fiber

Fats Water

What are the Functions of Nutrients?

1. Regulate body processes

2. Build, repair and maintain body tissues

3. Provide energy

• There are 6 Essential Nutrients! What are they?– Protein

– Carbohydrates

– Fats

– Vitamins

– Minerals

– Water

1. What is the Function of Protein in the Body?

1. Protein builds, repairs and maintains body tissues.

2. Protein provides about 4 calories of energy per gram

3. Proteins are made up of amino acids (basic building blocks)

2. What is the Function of Carbohydrates in the Body?

1. Carbohydrates are the nutrients that provide energy to the body.

2. They offer about 4 carloires of energy per gram

3. There are two types of carbohydrates:1. Simple – Sugar that enters the body rapidly for quick

energy

2. Complex – Starches/long lasting or stored energy

What foods contain carbohydrates?

3. What is the Function of Fat in the Body

1. Fat is a source of stored energy

2. It helps make certain vitamins available in the body

3. Cushions and protects certain organs in the body

• Each gram of fat provides about 9 calories of energy

• Two Types of Fats:1. Saturated – Poses

cholesterol risk and comes from animals

2. Unsaturated – Not as unhealthy and comes from vegetables

Trans-Fat – Formed when vegetable oils are processed into solid fats and increases shelf life.

From Fat we get…..• Cholesterol– HDL (High Density Lipoprotein) = Good cholesterol;

believed to help remove the extra cholesterol from artery walls.

– LDL (Low Density Lipoproteins) = Leads to the buildup of cholesterol on the walls of arteries, causing cardiovascular disease

4. What are the Functions of Vitamins in the Body?• Vitamins help promote

chemical reactions in the body

• They help release energy from fats and carbohydrates

Two Types of Vitamins:

1. Water-Soluble: Dissolve in water and can’t be stored in body tissues

2. Fat-Soluble: Absorbed in fat cells

5. What are the Functions of Minerals in the Body?• Minerals are nutrients

needed by the body in small amounts to help regulate chemical reactions and body processes.

• Examples:– Calcium + Vit. D = Strong

Bones and Teeth

– Sodium – Maintains water balance in the body

6. What are the Five Functions of Water in the Body?

1. Makes up part of the blood

2. Helps process digestion

3. Helps remove body wastes

4. Regulates body temperature

5. Cushions spinal cord and joints in the body

How many cups of water should you drink a day?

• 8 cups

What is Fibers Function in the Body?• Fiber is the parts of food that cannot be

digested

• It is important to the body because it helps move waste through the digestive tract.

Daily Guidelines for the Number of Servings of Each Major Food Group

Food Guide Pyramid My Pyramid My Plate

1992 2005 2011

Question• What four factors affect the number of servings

best for you each day?

Age Sex Size

Level of Activity – Michael Phelps Video

What are Dietary Guidelines?• They are

recommendations for diet choices for healthy Americans who are 2 years or older.

What are the 7 Dietary Guidelines?

1. Eat a variety of foods

2. Balance the foods you eat with physical activity to maintain or improve your body weight.

3. Choose a diet low in saturated fats and cholesterol

4. Choose a diet high in grains, fruits and vegetables

5. Choose a diet moderate in sugar

6. Choose a diet moderate in salt and sodium

7. Teens should not drink alcohol

Calculation of Caloric Intake

Fats30%

Proteins15%

Carbo-hydrates

55%

Major Food Groups

Calculation of Caloric Intake Cont.

Teenage Girls

~2,200 Calories Per Day

• Carbohydrates - 55% of 2,200 = 1,210 calories or 302 grams

• Fats - 30% of 2,200 = 660 calories or 93 grams

• Proteins - 15% of 2,200 = 330 calories or 83 grams

Teenage Boys

~2,800 Calories Per Day

• Carbohydrates - 55% of 2,800 = 1,540 calories or 385 grams

• Fats - 30% of 2,800 = 840 calories or 93 grams

• Proteins - 15% of 2,800 = 420 calories or 105 grams

What is a Food Label and why are they Important?• A nutritional panel of information required on all

processed food by the FDA (Food and Drug Administration). It provides important information about that specific food.

List the 7 Things Found Under the Nutrition Facts of a Food Label

1. Serving Size

2. Amount Per Serving

3. % Daily Value

4. List of Nutrients

5. Vitamins and Minerals

6. Daily Values/Calories Footnote

7. Ingredients listing

Homework

***Please bring in a food label from any food product of your choice. We will be using these for a graded activity next class.

Due Dates:

• AD = Thursday 3/12

• BE = Friday 3/13

• CF = Monday 3/16