CH. 4 N

UTRIT

ION A

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YOUR P

ERSONAL FIT

NESS

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1- 4

PEBPE STANDARDS

• PEBPE2.d: The learner will be able to integrate health and skill related fitness components into their daily activities.

• PEBPE3.a: The learner will participate in fitness assessments and developmentally appropriate health-related fitness activities.

• PEBPE3.c:The learner will participate regularly in all fitness activities while dressing safely/appropriately, and actively engage in all practice and exercise settings.

• PEBPE6.a:The learner will describe the role physical activity plays, in reducing the risk factor for disease, by maintaining appropriate health-related fitness components.

• PEBPE6.b:The learner will describe the life-long benefits of regular physical activity.

• PEBPE6.c: The learner will develop positive relationships with other students.

CH. 4 NUTRITION AND YOU PERSONAL FITNESS

Unit Vocabulary Topics of the Unit

• Nutrients Healthful Eating

• Nutrition Nutrients for Energy

• Culture Carbohydrates

• Carbohydrates Fats

• Proteins Micronutrients

• Fats Phytonutrients

• Calories Dietary Supplements

• Adipose tissue Guidelines for Americans

• Dietary fiber My Pyramid

• Amino acids Nutritional Facts

• Vegetarian Developing Healthful Eating Habits

• Saturated fatty acids Keeping Food Safe to Eat

• Trans fatty acids Food for Performance Fitness

• Unsaturated fatty acids Risks of Supplements

• Cholesterol

• LDL

• HDL

ESSENTIAL QUESTION

What are healthy foods we can eat to maintain a healthy lifestyle?

LESSON 1: THE IMPORTANCE OF NUTRITION

Healthful Eating• Eating the appropriate amount of nutrients EACH DAY.

• Nutrients: are substances in food that your body needs for energy, proper growth, body maintenance, and functioning.

Six Classes of Nutrients:

1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Water

LESSON 1: THE IMPORTANCE OF NUTRITION

What Influences Your Food Choices• Hunger

• Appetite

• Culture

• Family and Friends

• Emotions

• Conveniences and Cost

• Advertising

LESSON 1: THE IMPORTANCE OF NUTRITION :

CARBOHYDRATESo Definition: The starches and sugars found in food; chief source of

energy

o Simple Carbohydrates: sugars; found in fruits, candy, cookies, and soda; absorbed quickly into bloodstream and provide energy

o Complex Carbohydrates: starches; found in vegetables, breads, cereals, pastas, rice, and beans; broken down slower by body and supple vitamins; better source of energy than simple carbohydrates

o 45-65 percent of calories come from carbohydrates daily

LESSON 1: THE IMPORTANCE OF NUTRITION: PROTEINS

Definition: Nutrients that help build, maintain, and repair body tissues; secondary source of energy

Building blocks of proteins are amino acids

2 types of proteins found in foods: complete and incomplete

Complete contain all 9 amino acids; such as meats and dairy products

Incomplete lack one or more amino acids; such as soybeans and plant foods

LESSON 1: THE IMPORTANCE OF NUTRITION:

FATS Definition: supply a concentrated form of energy and helps

transport other nutrients to locations in the body where they are needed

Fats also called lipids and have 9 calories per gram

3 types of fats

Saturated fatty acids: come from mainly animal fats; cheese, meats, and ice cream

Trans fatty acids: formed when certain oils are processed into solids; margarine

Unsaturated fatty acids: liquid at room temperature and come mainly from plant sources; olive oil and fish oils

LESSON 1: THE IMPORTANCE OF NUTRITION:

CHOLESTEROL

Definition: fatlike substance that is produced in the liver and circulates in the blood

Low-density lipoprotein (LDL): compound that carries cholesterol from the liver to areas of the body where it is needed

High-density lipoprotein (HDL): compound that picks up excess cholesterol and returns it to the liver

LESSON 2: VITAMINS, MINERALS, AND WATER:

VITAMINS Definition: micronutrients that help control body processes

and help your body release energy to do work

Fat-soluble vitamins: carried by fat in food and in your body can be stored in the body (Vitamins A, D, E and K)

Water-soluble vitamins: not stored in your body; need to be replaced daily by eating nutritional foods (Vitamin C and B complex)

LESSON 2: VITAMINS, MINERALS, AND WATER:

MINERALS Definition: Substances that the body cannot manufacture but are

needed for forming healthy bones and teeth, and for regulating many vital body processes

Main minerals in the body:

Calcium: helps build and maintain bones (dairy products, leafy vegetables)

Potassium: aids in muscle contractions and in nerve impulses (bananas)

Sodium: maintains fluid balance inside and outside of cells and helps in the transmission of nerve impulses (salt)

Iron: part of the hemoglobin in red blood cells; carries oxygen from lungs to all cells throughout body (meats and peanuts)

LESSON 2: VITAMINS, MINERALS, AND WATER:WATER, PHYTONUTRIENTS, & DIETARY

SUPPLEMENTS Most important nutrient of the body is water Water makes up 60-70 percent of the body weight

Phytonutrients: health promoting substances found in plant foods; “plant nutrients”

Certain phytonutrients are antioxidants Carrots and cantaloupe are good sources of phytonutrients

(gives food its color)

Dietary Supplements: nonfood form of one or more nutrients; Dietary Supplements are also foods that are used to enhance

our health conditions (Example: pregnant women who might need extra amount of iron and or vitamin B)

LESSON 3: CHOOSING FOODS WISELY:DIETARY GUIDELINES FOR AMERICANS

10 Guidelines:

1. Aim for a healthy weight

2. Be physically active each day

3. Let the food guide pyramid guide your food choices

4. Choose a variety of grains daily, especially whole grains

5. Choose a variety of fruits and vegetables daily

6. Keep food safe to eat

7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat

8. Choose beverages and foods to moderate your intake of sugars

9. Choose and prepare foods with less salt

10.Avoid alcoholic beverages

LESSON 3: CHOOSING FOODS WISELY: MY PYRAMID

LESSON 3: CHOOSING FOODS WISELY:NUTRITION FACTS

LESSON 3: CHOOSING FOODS WISELY:DEVELOPING HEALTHFUL EATING HABITS

Proper nutrition comes from an eating plan that includes variety, moderation, and balance (breakfast and snacking)

Many people say breakfast is the most important meal of the day

Energy is constantly being used by the body, even when your sleeping; eating breakfast allows the body to replenish the energy that was being burned during the night

Eating breakfast also helps the body stay focused physically and mentally throughout the day

Snacking on healthy foods is great for the body, by giving the body more energy

Healthy snacks include whole grain foods, fruits, and vegetables

LESSON 3: CHOOSING FOODS WISELY:KEEPING FOODS SAFE TO EAT

Clean: make sure to always wash hands, and also wash any equipment used (cutting boards, utensils, silverware)

Separate: isolate raw, cooked, and ready to eat foods when preparing foods

Cook: cook foods to safe temperatures (160 degrees for ground beef, 170 degrees for roasts and poultry, 145 degrees for fish)

Chill: refrigerate perishable foods quickly (cold foods at 40 degree temperature and frozen foods at 0 degree temperature)

LESSON 3: CHOOSING FOODS WISELY:RISK OF SUPPLEMENTS

Ephedrine: compound that increases the rate at which the body converts calories to energy (increases resting heart rate and body temperature)

Creatine: supplement that increases muscle size while enhancing the body’s ability to use protein (long-term effects on growth and development are unknown)

Androstenedione: chemical agent that aids the body in its production of testosterone (promotes muscle growth)

LESSON 4: NUTRITION FOR PEAK PERFORMANCE:FOOD FOR PERFORMANCE FITNESS

Pre-event meals: last full meal consumed prior to a practice session or the competitive event itself; eaten 1-3 hours beforehand; foods that are high in complex carbohydrates (pastas, whole grain breads, and rice)

Foods during day-long events: usually events that last the entire day; make sure to stay hydrated; foods such as pastas, bread, and cereals will be good to eat

Post-event eating: restoration: occurs when the exercise or event has concluded; foods good to eat would be complex carbohydrates and proteins

1. Phase 1 Drink Fluids: drink water or sport drinks after completing event2. Phase 2 Have a Snack: eat a healthy snack within 30 minutes of finishing

the activity3. Phase 3 Eat a Meal: eating a complete meal that includes many

carbohydrates, proteins, and light fats roughly 2 hours after exercise has concluded