Nutrition

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Nutrition
Chapter 9
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Nutrients
Nutrients are substances that help with body
processes, growth, repair of cells, and provides
energy

• Protein
• Fat
• Carbohydrates

• Water
• Vitamins
• Minerals

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

• A protein is a nutrient needed for growth and
  repair
• Proteins form part of every cell in the body and
  make up more than 50 of total body weight
• The following are additional information on
  protein
• Kcal value 4 Kcal/gram
• Types complete/incomplete
• Basic breakdown amino acids
• Sources
• Meat, chicken, tuna, dried beans, eggs, nuts

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Carbohydrates

• Carbohydrates are the main source of energy for
  the body
• They include sugars, starches, and fiber
• The following is additional information on
  carbohydrates
• Kcal value 4 Kcal/gram
• Types single/complex
• Basic breakdown glucose
• Sources
• Bread, wheat, rice, pasta, macaroni noodles,
  cereal, oatmeal

Fiber is part of grains and plants that cannot be
digested
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Fats

• A fat is a nutrient that provides energy and
  helps the body store and use vitamins
• The following is additional information on fats
• Kcal value 9 Kcal/gram
• Types saturated/unsaturated
• Basic breakdown fatty acids
• Sources
• Ice cream, milk, cheese, butter, margarine,
  yogurt, meat, egg yolks, corn oil

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

• A vitamin is a nutrient that helps the body use
  carbohydrates, proteins, and fats
• The following is additional information on
  vitamins
• Function assists with body processes
• Kcal value 0 (does not supply energy)
• Types water (BC) and fat soluble (ADEK)

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Vitamins

• Vitamin A night vision, bone formation
• Sources carrots, sweet potatoes
• Riboflavin Appetite
• Sources Nuts, cereals, peas, beans
• Ascorbic acid resist infection, strengthen
  blood vessels
• Sources Oranges, limes, tomatoes

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Minerals

• A mineral is a nutrient that assists with
  chemical reactions in the body
• The following is additional information on
  minerals
• Kcal value 0 (does not supply the body with
  energy)
• Types
• Macro minerals (required in larger amounts)
• Trace minerals (needed in small amounts)

Iron, Calcium, and Sodium are considered 3
important minerals
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Minerals

• Calcium strong bones, teeth, heartbeat
• Sources milk, cheese, cottage cheese
• Chlorine aids in digestion, keeps body limber
• Source table salt
• Iodine energy, mental alertness, growth
• Sources table salt, seafood
• Iron forms red blood cells, growth, prevents
  fatigue
• Sources Oatmeal, red meat, liver
• Magnesium fights depression, insomnia,
  nervousness
• Sources dark green veggies, apples

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Water

• Water is a nutrient that is involved with all
  body processes, such as waste removal, blood
  formation, body regulation
• Dehydration is a condition in which the water
  content of the body has fallen to a low level
• It is recommended that a person consume 6-8
  glasses per day
• Water can make up more than 60 of body mass
• Estimate of daily intake
• .6oz x Body weight (lbs) H20 oz.

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My Pyramid

• Based on 2,000 calorie diet
• Grains 6 oz.
• Vegetables 2 ½ cups
• Fruits 2 cups
• Milk 3 cups
• Meat and Beans 5 ½ oz
• Oils 6 tsp
• CHECK OUT
• www.mypyramid.gov

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Food labels provides nutritional information on
all processes foods Regulated by the U.S. Food
and Drug Administration (FDA)
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Understanding Food Labels

• FDA by law has to include
• Name of food
• Weight or volume
• Name and address of manufacturer, distributor,
  packager
• Ingredients
• Nutrient content

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Nutrition Label Facts

• Serving size amount of food considered a serving
• Servings per container of servings in package
• Calories listing of calories in one serving
• Calories from fat of calories in one serving
• Must note Cholesterol, Trans fat, and Saturated
  (2006)
• Percent Daily Value proportion of recommended
  daily amount of a nutrient from one serving

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FOOD LABEL ACTIVITY

• DO IT!

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Vegetarian Diet

• Vegetables are the foundation in a vegetarian
  diet
• There are four kinds of vegetarian diets
• Vegan excludes foods of animal origin
• Lacto vegetarian No eggs, fish, poultry, meat
• Ovo-lacto vegetarian- No fish, poultry, meat
• Semi vegetarian excludes red meat

Strict vegans can meet protein requirements
by Eating complimentary combinations of plant
foods Essential Amino Acids
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Types of Eating Disorders

• Anorexia nervosa is an eating disorder involving
  self-starvation and being 15 or more below
  desirable weight
• Bulimia is an eating disorder which a person
  binges and purges
• Binge-eating disorder is an eating disorder in
  which a person cannot control eating and eats
  excessive amounts

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Risks for Developing anEating Disorder

• Too Much Emphasis on Appearance
• Discomfort with Sexual maturity
• Perfectionism
• Need for Control

• Inability to Express Emotions
• Social Pressure from Media and Peers
• Pressure Felt by Athletes

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FITNESS
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Fitness

• Physical activity is any bodily movement produced
  by skeletal muscles that results in energy
  expenditure
• The lack of physical activity in the U.S. is a
  serious problem
• A majority of adults in the U.S. are not
  physically active at levels that promote and
  maintain health (Macera et al., 2005)
• Tobacco use is the only behavior that kills more
  people

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Health Benefits ofRegular Physical Activity

• Helps with the following
• Controls weight
• Builds and maintains healthy bones, muscles, and
  joints
• Older adults become stronger and better able to
  move about without falling
• Promotes psychological well-being

• Reduces the risk of
• Pre-mature Death
• Cardiovascular Disease
• Type 2 diabetes
• High blood pressure
• Colon cancer
• Feelings of depression and anxiety

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FITNESS

• Physical fitness is the ability to perform
  physical activity and to meet the demands of
  daily living while being energetic and alert
• The five health-related areas of fitness are
• Cardio-respiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

Health related fitness is the ability of the
heart, lungs, muscles, and joints to function at
optimal capacity
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Types of Exercise

• Exercise is planned, structured, and repetitive
  bodily movements done to improve the components
  of physical fitness
• Types of exercises are
• Aerobic (using oxygen continually for an extended
  time)
• Anaerobic (high intensity activity producing
  lactic acid)
• Isometric (tightening of muscles without no body
  movement)
• Isotonic (muscles move weight 8 to 15 times)
• Isokinetic (use of machines to provide resistance
  through full range of motion)

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The F.I.T.T. Principle
F frequency (how often) I intensity (how
hard) T time (how long) T type (what kind)
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Cardiorespiratory Fitness

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

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Benefits of Cardiorespiratory Endurance

• Helps the heart and lungs function more
  efficiently
• Improves metabolic rate
• Promotes healthful aging
• Improves insulin sensitivity

• Improves the muscles ability to use lactic acid
• Improves the function of the immune system
• Protects against some types of cancer
• Improves psychological well-being

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Developing a Cardio-respiratory Fitness Program

• Frequency 3-5 times/week
• Intensity Exercise Target Heart Rate (220 age
  x 75 Exercise Intensity)
• Time 20-60 minutes
• Type prolonged activity using large muscles
  without stopping

Include warm-up and cool-down
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Muscular Strength and Endurance

• Muscular Strength is the maximum amount of force
  a muscle can produce in one effort
• Muscular Endurance is the ability of the muscles
  to perform without fatigue

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Benefits of Muscular Strength and Endurance

• Helps with everyday tasks/routines
• Helps maintain correct posture
• Reduces the risk of low back pain
• Reduces the risk of being injured
• Helps a person enjoy physical activities without
  tiring

• Improves body composition by increasing muscle
  mass and decreasing fat tissue
• Improves self-image because muscles are firm/tone
• Keep bones dense and strong
• Makes the surface of joints less susceptible to
  injury

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Developing a Muscular Strength and Endurance
Program

• Frequency 2-4 days/week with a day of rest
  in-between
• Intensity ability to perform 3 sets of 8-12 reps
  (lower reps/higher resistance for strength and
  higher reps/lower resistance for endurance
• Time perform 3 sets of 8-12 reps
• Type Exercises that provide resistance upon the
  body

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Flexibility

• Flexibility is the ability to bend the joints
  through the full range of motion
• To develop flexibility, you need to incorporate
  the following
• Frequency 2-3 times/week
• Intensity Hold for 15-30 seconds
• Time 15-30 minutes
• Types
• Static (hold to the point of tension)
• Ballistic (rapidly stretching the muscle quickly)

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Benefits of Flexibility

• Helps improve the quality of life by being able
  to bend and move easily and without pain
• Helps prevent the relieve symptoms associated
  with arthritis
• Helps prevent low back pain

• Helps prevent injuries to muscles and joints
• Decreases the likelihood of having accidents,
  such as falls
• Improves performance in sports, such as golf and
  tennis, that require a range of motion

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Healthful Body Composition

• Healthful Body Composition is the high ratio of
  lean tissue to fat tissue in the body
• Overfat is having too high percentage of body fat

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Benefits of Healthful Body Composition

• Reduces the risk of obesity
• Reduces the risk of coronary heart disease
• Reduces the risk of developing diabetes

• Reduces the risk of developing high blood
  pressure
• Reduces the risk of having a stroke
• Improves appearance and self-image

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Developing a Program to Improve/Maintain a
Healthful Body Composition

• Frequency 3-5 days/week of physical activity
• Intensity Perform at Target Heart Rate
• Time 1.8 calories to be burned per pound of body
  weight (to be determined)
• Type Aerobic in nature

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Skill-Related Fitness

• Agility
• Balance
• Coordination

• Reaction Time
• Speed
• Power

Skill related fitness is the capacity to perform
well in sports and physical activities
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Lifetime Sports and Physical Activities

• Basketball
• Cross-Country Skiing
• Golf
• In-Line Skating
• Martial Arts

• Bicycling
• Rock Climbing/Wall Climbing
• Running and Jogging
• Swimming
• Walking

These are sports and physical activities that can
be engaged throughout ones life
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Training Principals
Training Principles are guidelines to follow to
obtain maximum fitness benefits and reduce the
risks of injuries/illnesses

1. Warm-up
2. Cool-down
3. Specificity

1. Overload
2. Progression
3. Fitness reversibility

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Injuries Related to Physical Activity

• Shin splints
• Side stitch
• Sprain
• Stress fracture
• Tendonitis

• Overuse
• Micro-trauma
• Bruise
• Muscle cramp
• Muscle strain

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Sleep
Sleep is a state of deep relaxation

• The amount of sleep needed varies from person to
  person
• First to Second graders sleep 11-12 hours
• Six graders average 9-10 hours
• Adolescents require extra sleep due to the
  demands of a busy lifestyle

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The Need for Sleep

• Young people who are not getting enough sleep
  lack the concentration needed to perform well in
  school
• Sleep is needed to restore physical, emotional,
  and mental energy and is critical to growth
• Inadequate sleep can result in
• Increased risk of unintentional injuries and
  death
• Low grades and poor school performance
• Negative moods
• Increased use of stimulants

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Getting Adequate Sleep and Rest

• Establish a regular time to go to bed and rise in
  the morning
• Quiet activities such as reading or taking a bath
  can help
• Nightly rituals prepare the body for sleep
• Having a quiet environment and comfortable bed is
  necessary for a good nights sleep
• Reduce substances, such as caffeinated drinks
  should be avoided

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VEGETABLES

• Asparagus
• Bell Peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrot
• Cauliflower
• Celery
• Chili Peppers
• Corn
• Cucumber

• Green Beans
• Romaine Lettuce
• Lima Beans
• Mushrooms
• Onion
• Peas
• Potato
• Radish
• Spinach
• Tomato
• Turnips

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Fruits

• Apple
• Apricot
• Avocado
• Banana
• Blueberry
• Cherry
• Coconut
• Cranberry
• Grape
• Grapefruit

• Kiwi
• Lemon
• Lime
• Nectarine
• Orange
• Peach
• Pineapple
• Plum
• Raisin
• Strawberry
• Watermelon