NutritionNutrition

Chapter 9Chapter 9

Nutrients Nutrients

ProteinProtein FatFat CarbohydratesCarbohydrates

WaterWater VitaminsVitamins MineralsMinerals

Nutrients are substances that help with body processes, growth, repair of cells, and provides

energy

A Calorie is a unit of energy produced by food and used by the body

ProteinProtein

A protein is a nutrient needed for growth and A protein is a nutrient needed for growth and repairrepair

Proteins form part of every cell in the body Proteins form part of every cell in the body and make up more than 50% of total body weightand make up more than 50% of total body weight

The following are additional information on The following are additional information on protein:protein: Kcal value – 4 Kcal/gramKcal value – 4 Kcal/gram Types – complete/incompleteTypes – complete/incomplete Basic breakdown – amino acidsBasic breakdown – amino acids

Sources:Sources: Meat, chicken, tuna, dried beans, eggs, nutsMeat, chicken, tuna, dried beans, eggs, nuts

CarbohydratesCarbohydrates

Carbohydrates are the main source of Carbohydrates are the main source of energy for the bodyenergy for the body

They include sugars, starches, and fiberThey include sugars, starches, and fiber The following is additional information The following is additional information on carbohydrates:on carbohydrates: Kcal value – 4 Kcal/gramKcal value – 4 Kcal/gram Types – single/complexTypes – single/complex Basic breakdown – glucoseBasic breakdown – glucose

Sources: Sources: Bread, wheat, rice, pasta, macaroni noodles, Bread, wheat, rice, pasta, macaroni noodles, cereal, oatmealcereal, oatmeal

Fiber is part of grains and plants that cannot be digested

FatsFats A fat is a nutrient that provides energy A fat is a nutrient that provides energy and helps the body store and use and helps the body store and use vitaminsvitamins

The following is additional information The following is additional information on fats:on fats: Kcal value – 9 Kcal/gramKcal value – 9 Kcal/gram Types – saturated/unsaturatedTypes – saturated/unsaturated Basic breakdown – fatty acidsBasic breakdown – fatty acids

Sources:Sources: Ice cream, milk, cheese, butter, margarine, Ice cream, milk, cheese, butter, margarine, yogurt, meat, egg yolks, corn oilyogurt, meat, egg yolks, corn oil

Cholesterol is a fat-like substance made by the body and found in certain foods

VitaminsVitamins

A vitamin is a nutrient that helps the A vitamin is a nutrient that helps the body use carbohydrates, proteins, and fatsbody use carbohydrates, proteins, and fats

The following is additional information on The following is additional information on vitamins:vitamins: Function – assists with body processesFunction – assists with body processes Kcal value – 0 (does not supply energy)Kcal value – 0 (does not supply energy) Types – water (BC) and fat soluble Types – water (BC) and fat soluble (ADEK)(ADEK)

VitaminsVitamins

Vitamin A – night vision, bone Vitamin A – night vision, bone formationformation Sources: carrots, sweet potatoesSources: carrots, sweet potatoes

Riboflavin – AppetiteRiboflavin – Appetite Sources: Nuts, cereals, peas, beansSources: Nuts, cereals, peas, beans

Ascorbic acid – resist infection, Ascorbic acid – resist infection, strengthen blood vesselsstrengthen blood vessels Sources: Oranges, limes, tomatoesSources: Oranges, limes, tomatoes

MineralsMinerals

A mineral is a nutrient that assists with chemical A mineral is a nutrient that assists with chemical reactions in the bodyreactions in the body

The following is additional information on The following is additional information on minerals:minerals: Kcal value – 0 (does not supply the body with Kcal value – 0 (does not supply the body with energy)energy)

Types Types Macro minerals (required in larger amounts)Macro minerals (required in larger amounts) Trace minerals (needed in small amounts) Trace minerals (needed in small amounts)

Iron, Calcium, and Sodium are considered 3 important minerals

Minerals Minerals

Calcium – strong bones, teeth, heartbeatCalcium – strong bones, teeth, heartbeat Sources: milk, cheese, cottage cheeseSources: milk, cheese, cottage cheese

Chlorine – aids in digestion, keeps body limberChlorine – aids in digestion, keeps body limber Source: table saltSource: table salt

Iodine – energy, mental alertness, growthIodine – energy, mental alertness, growth Sources: table salt, seafoodSources: table salt, seafood

Iron – forms red blood cells, growth, prevents Iron – forms red blood cells, growth, prevents fatiguefatigue Sources: Oatmeal, red meat, liverSources: Oatmeal, red meat, liver

Magnesium – fights depression, insomnia, Magnesium – fights depression, insomnia, nervousnessnervousness Sources: dark green veggies, applesSources: dark green veggies, apples

WaterWater

Water is a nutrient that is involved with all Water is a nutrient that is involved with all body processes, such as: waste removal, blood body processes, such as: waste removal, blood formation, body regulationformation, body regulation

Dehydration is a condition in which the water Dehydration is a condition in which the water content of the body has fallen to a low levelcontent of the body has fallen to a low level

It is recommended that a person consume 6-8 It is recommended that a person consume 6-8 glasses per dayglasses per day

Water can make up more than 60% of body massWater can make up more than 60% of body mass Estimate of daily intake: Estimate of daily intake:

.6oz x Body weight (lbs) = H20 oz. .6oz x Body weight (lbs) = H20 oz.

My PyramidMy Pyramid

Based on 2,000 calorie dietBased on 2,000 calorie diet Grains: 6 oz.Grains: 6 oz. Vegetables: 2 ½ cupsVegetables: 2 ½ cups Fruits: 2 cupsFruits: 2 cups Milk 3 cupsMilk 3 cups Meat and Beans 5 ½ ozMeat and Beans 5 ½ oz Oils: 6 tspOils: 6 tsp CHECK OUT :CHECK OUT :

www.mypyramid.govwww.mypyramid.gov

Food labels provides nutritional information on all processes foodsRegulated by the U.S. Food and Drug Administration (FDA)

QuickTime™ and aTIFF (Uncompressed) decompressor

are needed to see this picture.

Understanding Food Understanding Food LabelsLabels

FDA by law has to include:FDA by law has to include: Name of foodName of food Weight or volumeWeight or volume Name and address of manufacturer, Name and address of manufacturer, distributor, packagerdistributor, packager

IngredientsIngredients Nutrient contentNutrient content

Nutrition Label FactsNutrition Label Facts

Serving size: amount of food considered a Serving size: amount of food considered a servingserving

Servings per container: # of servings in Servings per container: # of servings in packagepackage

Calories listing: # of calories in one servingCalories listing: # of calories in one serving Calories from fat: # of calories in one Calories from fat: # of calories in one servingserving Must note Cholesterol, Trans fat, and Saturated Must note Cholesterol, Trans fat, and Saturated (2006)(2006)

Percent Daily Value: proportion of recommended Percent Daily Value: proportion of recommended daily amount of a nutrient from one servingdaily amount of a nutrient from one serving

FOOD LABEL ACTIVITYFOOD LABEL ACTIVITY

DO IT!DO IT!

Vegetarian DietVegetarian Diet

Vegetables are the foundation in Vegetables are the foundation in a vegetarian dieta vegetarian diet

There are four kinds of There are four kinds of vegetarian dietsvegetarian diets

Vegan – excludes foods of animal originVegan – excludes foods of animal origin Lacto vegetarian – No eggs, fish, Lacto vegetarian – No eggs, fish, poultry, meatpoultry, meat

Ovo-lacto vegetarian- No fish, poultry, Ovo-lacto vegetarian- No fish, poultry, meatmeat

Semi vegetarian – excludes red meatSemi vegetarian – excludes red meatStrict vegans can meet protein requirements by

Eating complimentary combinations of plant foods = Essential Amino Acids

Types of Eating DisordersTypes of Eating Disorders

Anorexia nervosaAnorexia nervosa is an eating disorder is an eating disorder involving self-starvation and being involving self-starvation and being 15% or more below desirable weight15% or more below desirable weight

BulimiaBulimia is an eating disorder which a is an eating disorder which a person binges and purgesperson binges and purges

Binge-eating disorderBinge-eating disorder is an eating is an eating disorder in which a person cannot disorder in which a person cannot control eating and eats excessive control eating and eats excessive amountsamounts

Risks for Developing anRisks for Developing anEating DisorderEating Disorder

Too Much Emphasis Too Much Emphasis on Appearanceon Appearance

Discomfort with Discomfort with Sexual maturitySexual maturity

PerfectionismPerfectionism Need for ControlNeed for Control

Inability to Inability to Express EmotionsExpress Emotions

Social Pressure Social Pressure from Media and from Media and PeersPeers

Pressure Felt by Pressure Felt by AthletesAthletes

FITNESSFITNESS

FitnessFitness

Physical activityPhysical activity is any bodily is any bodily movement produced by skeletal muscles movement produced by skeletal muscles that results in energy expenditurethat results in energy expenditure

The lack of physical activity in the The lack of physical activity in the U.S. is a serious problemU.S. is a serious problem

A majority of adults in the U.S. are A majority of adults in the U.S. are not physically active at levels that not physically active at levels that promote and maintain health (Macera promote and maintain health (Macera et al., 2005)et al., 2005)

Tobacco use is the only behavior that Tobacco use is the only behavior that kills more peoplekills more people

Health Benefits ofHealth Benefits ofRegular Physical ActivityRegular Physical Activity

Reduces the risk of:Reduces the risk of: Pre-mature DeathPre-mature Death Cardiovascular Cardiovascular DiseaseDisease

Type 2 diabetesType 2 diabetes High blood High blood pressurepressure

Colon cancerColon cancer Feelings of Feelings of depression and depression and anxietyanxiety

Helps with the Helps with the following:following: Controls weightControls weight Builds and maintains Builds and maintains healthy bones, healthy bones, muscles, and jointsmuscles, and joints

Older adults become Older adults become stronger and better stronger and better able to move about able to move about without fallingwithout falling

Promotes psychological Promotes psychological well-beingwell-being

FITNESSFITNESS Physical fitness is the ability to Physical fitness is the ability to

perform physical activity and to meet perform physical activity and to meet the demands of daily living while the demands of daily living while being energetic and alertbeing energetic and alert

The five health-related areas of The five health-related areas of fitness are:fitness are:

1.1. Cardio-respiratory enduranceCardio-respiratory endurance2.2. Muscular strengthMuscular strength3.3. Muscular enduranceMuscular endurance4.4. FlexibilityFlexibility5.5. Body compositionBody composition

Health related fitness is the ability of the heart, lungs,

muscles, and joints to function at optimal capacity

Types of ExerciseTypes of Exercise

ExerciseExercise is planned, structured, and is planned, structured, and repetitive bodily movements done to repetitive bodily movements done to improve the components of physical improve the components of physical fitnessfitness

Types of exercises are:Types of exercises are: Aerobic (using oxygen continually for an Aerobic (using oxygen continually for an extended time) extended time)

Anaerobic (high intensity activity producing Anaerobic (high intensity activity producing lactic acid)lactic acid)

Isometric (tightening of muscles without no Isometric (tightening of muscles without no body movement)body movement)

Isotonic (muscles move weight 8 to 15 times)Isotonic (muscles move weight 8 to 15 times) Isokinetic (use of machines to provide Isokinetic (use of machines to provide resistance through full range of motion)resistance through full range of motion)

The F.I.T.T. PrincipleThe F.I.T.T. Principle

F = frequency (how often)

I = intensity (how hard)

T = time (how long)

T = type (what kind)

Cardiorespiratory FitnessCardiorespiratory Fitness

Cardio-respiratory FitnessCardio-respiratory Fitness is is the ability of the circulatory the ability of the circulatory and respiratory systems to and respiratory systems to supply oxygen during sustained supply oxygen during sustained physical activityphysical activity

Benefits of Cardiorespiratory Benefits of Cardiorespiratory EnduranceEndurance

Helps the heart and Helps the heart and lungs function more lungs function more efficientlyefficiently

Improves metabolic Improves metabolic raterate

Promotes healthful Promotes healthful agingaging

Improves insulin Improves insulin sensitivitysensitivity

Improves the Improves the muscles’ ability to muscles’ ability to use lactic aciduse lactic acid

Improves the Improves the function of the function of the immune systemimmune system

Protects against Protects against some types of cancersome types of cancer

Improves Improves psychological well-psychological well-beingbeing

Developing a Cardio-Developing a Cardio-respiratory Fitness Programrespiratory Fitness Program

Frequency: 3-5 times/weekFrequency: 3-5 times/week Intensity: Exercise Target Heart Rate Intensity: Exercise Target Heart Rate (220 – age x 75%= Exercise Intensity)(220 – age x 75%= Exercise Intensity)

Time: 20-60 minutesTime: 20-60 minutes Type: prolonged activity using large Type: prolonged activity using large muscles without stoppingmuscles without stopping

Include warm-up and cool-down

Muscular Strength and Muscular Strength and EnduranceEndurance

Muscular StrengthMuscular Strength is the maximum is the maximum amount of force a muscle can amount of force a muscle can produce in one effortproduce in one effort

Muscular EnduranceMuscular Endurance is the is the ability of the muscles to ability of the muscles to perform without fatigueperform without fatigue

Benefits of Muscular Strength Benefits of Muscular Strength and Enduranceand Endurance

Helps with everyday Helps with everyday tasks/routinestasks/routines

Helps maintain Helps maintain correct posturecorrect posture

Reduces the risk of Reduces the risk of low back painlow back pain

Reduces the risk of Reduces the risk of being injuredbeing injured

Helps a person enjoy Helps a person enjoy physical activities physical activities without tiringwithout tiring

Improves body Improves body composition by composition by increasing muscle increasing muscle mass and decreasing mass and decreasing fat tissuefat tissue

Improves self-image Improves self-image because muscles are because muscles are firm/tonefirm/tone

Keep bones dense and Keep bones dense and strongstrong

Makes the surface of Makes the surface of joints less joints less susceptible to susceptible to injuryinjury

Developing a Muscular Developing a Muscular Strength and Endurance Strength and Endurance

ProgramProgram Frequency:Frequency: 2-4 days/week with a 2-4 days/week with a day of rest in-betweenday of rest in-between

IntensityIntensity: ability to perform 3 : ability to perform 3 sets of 8-12 reps (lower sets of 8-12 reps (lower reps/higher resistance for reps/higher resistance for strength and higher reps/lower strength and higher reps/lower resistance for enduranceresistance for endurance

TimeTime: perform 3 sets of 8-12 : perform 3 sets of 8-12 repsreps

TypeType: Exercises that provide : Exercises that provide resistance upon the bodyresistance upon the body

FlexibilityFlexibility

Flexibility is the ability to bend the joints through the full range of motion

To develop flexibility, you need to To develop flexibility, you need to incorporate the following:incorporate the following: Frequency: 2-3 times/weekFrequency: 2-3 times/week Intensity: Hold for 15-30 secondsIntensity: Hold for 15-30 seconds Time: 15-30 minutesTime: 15-30 minutes Types: Types:

Static (hold to the point of tension)Static (hold to the point of tension) Ballistic (rapidly stretching the muscle quickly)Ballistic (rapidly stretching the muscle quickly)

Benefits of FlexibilityBenefits of Flexibility

Helps improve the Helps improve the quality of life by quality of life by being able to bend being able to bend and move easily and and move easily and without painwithout pain

Helps prevent the Helps prevent the relieve symptoms relieve symptoms associated with associated with arthritisarthritis

Helps prevent low Helps prevent low back painback pain

Helps prevent Helps prevent injuries to muscles injuries to muscles and jointsand joints

Decreases the Decreases the likelihood of having likelihood of having accidents, such as accidents, such as fallsfalls

Improves performance Improves performance in sports, such as in sports, such as golf and tennis, that golf and tennis, that require a range of require a range of motionmotion

Healthful Body CompositionHealthful Body Composition

Healthful Body CompositionHealthful Body Composition is is the high ratio of lean tissue the high ratio of lean tissue to fat tissue in the bodyto fat tissue in the body

OverfatOverfat is having too high is having too high percentage of body fatpercentage of body fat

Benefits of Healthful Body Benefits of Healthful Body CompositionComposition

Reduces the risk of Reduces the risk of obesityobesity

Reduces the risk of Reduces the risk of coronary heart coronary heart diseasedisease

Reduces the risk of Reduces the risk of developing diabetesdeveloping diabetes

Reduces the risk of Reduces the risk of developing high developing high blood pressureblood pressure

Reduces the risk of Reduces the risk of having a strokehaving a stroke

Improves appearance Improves appearance and self-imageand self-image

Developing a Program to Developing a Program to Improve/Maintain a Healthful Improve/Maintain a Healthful

Body CompositionBody Composition

FrequencyFrequency: 3-5 days/week of physical : 3-5 days/week of physical activityactivity

IntensityIntensity: Perform at Target Heart Rate: Perform at Target Heart Rate TimeTime: 1.8 calories to be burned per : 1.8 calories to be burned per pound of body weight (to be determined)pound of body weight (to be determined)

TypeType: Aerobic in nature: Aerobic in nature

Skill-Related FitnessSkill-Related Fitness

AgilityAgility BalanceBalance CoordinationCoordination

Reaction TimeReaction Time SpeedSpeed PowerPower

Skill related fitness is the capacity to perform well in sports and physical activities

Lifetime Sports and Physical Lifetime Sports and Physical ActivitiesActivities

BasketballBasketball Cross-Country Cross-Country SkiingSkiing

GolfGolf In-Line SkatingIn-Line Skating Martial ArtsMartial Arts

BicyclingBicycling Rock Climbing/Wall Rock Climbing/Wall ClimbingClimbing

Running and JoggingRunning and Jogging SwimmingSwimming WalkingWalking

These are sports and physical activities that can be engaged throughout one’s life

Training PrincipalsTraining Principals

1.1. Warm-upWarm-up

2.2. Cool-downCool-down

3.3. SpecificitySpecificity

4.4. OverloadOverload

5.5. ProgressionProgression

6.6. Fitness Fitness reversibilityreversibility

Training Principles are guidelines to follow to obtain maximum

fitness benefits and reduce the risks of injuries/illnesses

Injuries Related to Physical Injuries Related to Physical ActivityActivity

OveruseOveruse Micro-traumaMicro-trauma BruiseBruise Muscle crampMuscle cramp Muscle strainMuscle strain

Shin splintsShin splints Side stitchSide stitch SprainSprain Stress fractureStress fracture TendonitisTendonitis

SleepSleep

The amount of sleep needed varies from person The amount of sleep needed varies from person to personto person

First to Second graders sleep 11-12 hoursFirst to Second graders sleep 11-12 hours Six graders average 9-10 hoursSix graders average 9-10 hours Adolescents require extra sleep due to the Adolescents require extra sleep due to the

demands of a busy lifestyledemands of a busy lifestyle

Sleep is a state of deep relaxation

The Need for SleepThe Need for Sleep

Young people who are not getting Young people who are not getting enough sleep lack the concentration enough sleep lack the concentration needed to perform well in schoolneeded to perform well in school

Sleep is needed to restore physical, Sleep is needed to restore physical, emotional, and mental energy and is emotional, and mental energy and is critical to growthcritical to growth

Inadequate sleep can result in:Inadequate sleep can result in: Increased risk of unintentional Increased risk of unintentional injuries and deathinjuries and death

Low grades and poor school performanceLow grades and poor school performance Negative moodsNegative moods Increased use of stimulantsIncreased use of stimulants

Getting Adequate Sleep and Getting Adequate Sleep and RestRest

Establish a regular time to go to bed Establish a regular time to go to bed and rise in the morningand rise in the morning

Quiet activities such as reading or Quiet activities such as reading or taking a bath can helptaking a bath can help

Nightly rituals prepare the body for Nightly rituals prepare the body for sleepsleep

Having a quiet environment and Having a quiet environment and comfortable bed is necessary for a good comfortable bed is necessary for a good night’s sleepnight’s sleep

Reduce substances, such as caffeinated Reduce substances, such as caffeinated drinks should be avoideddrinks should be avoided

VEGETABLESVEGETABLES

AsparagusAsparagus Bell PeppersBell Peppers BroccoliBroccoli Brussels sproutsBrussels sprouts CabbageCabbage CarrotCarrot CauliflowerCauliflower CeleryCelery Chili PeppersChili Peppers CornCorn CucumberCucumber

Green BeansGreen Beans Romaine LettuceRomaine Lettuce Lima BeansLima Beans MushroomsMushrooms OnionOnion PeasPeas PotatoPotato RadishRadish SpinachSpinach TomatoTomato TurnipsTurnips

FruitsFruits

AppleApple ApricotApricot AvocadoAvocado BananaBanana BlueberryBlueberry CherryCherry CoconutCoconut CranberryCranberry GrapeGrape GrapefruitGrapefruit

KiwiKiwi LemonLemon LimeLime NectarineNectarine OrangeOrange PeachPeach PineapplePineapple PlumPlum RaisinRaisin StrawberryStrawberry WatermelonWatermelon