NUTRITION

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NUTRITION
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ENERGY EQUATION

• ENERGY STORAGE ENERGY INTAKE ENERGY OUTPUT
• 3500 CALORIES EQUALS 1 LB
• SIMPLY MATH TO WEIGHT LOSS OR GAIN

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DAILY CALORIC NEED

• THE NUMBER OF CALORIES NEEDED TO MAINTAIN CURRENT
  BODY WEIGHT
• FACTORS THAT AFFECT IT
• BASAL METABOLIC RATE
• CALS FOR ACTIVITY
• THERMIC EFFECT OF FOOD
• ENERGY NEEDED FOR DIGESTION

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METABOLIC RATE

• ENERGY NEEDED FOR ESSENTIAL BODY FUNCTIONS
• BREATHING
• DIGESTION

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BASAL METABOLIC RATE

• METABOLIC RATE UNDER RIGOROUS CONDITIONS
• MR CAN BE KEPT ELEVATED FOR 24- 48 HOURS
• NEED TO ONLY EXERCISE EVERY OTHER DAY

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RESTING METABOLIC RATE

• METABOLIC RATE UNDER LESS RIGOROUS CONDITIONS
• DAILY LIVING

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HARRIS-BENEDICT EQUATION

• DETERMINES RMR
• WEIGHT ? LBS TO KG / 2.2
• HEIGHT ? INCHES TO CM X 2.54
• EXERCISE 10.4

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The Math of Weight Loss

• Basal Metabolic Rate
• Body weight in kg x 1.0(men) or 0.9(women)
• Ex 70 kg male ? 70 x 1.0 70 cal/hour
• 70cal/hour x 24 hours in a day 1680 cal/day
• This amount of energy is needed to support life
• Voluntary Muscular Activity
• Sedentary? add 45 of BMR
• Light Activity ? add 60
• Moderate Activity ? add 70
• Heavy Activity ? add 90

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Math of Weight Loss 1

• Gender (Henry) ? male ? factor 1.0
• Activity level ? Highly Active ? .90
• Weight ?140 lbs ?kg ? /2.2 63.6
• 63.6 x 1.0 63.6 cal/hour
• 63.6 x 24 hrs 1527.3 cal/day
• 1527.3 x .90 1374.6 additional calories each
  day based on activity level
• 1527.6 1374.6 2902 cals/day
• Henry requires approximately 2902 calories each
  day to meet his daily energy needs.

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Math of Weight Loss 2

• Serena
• 125/2.256.8kg
• 56.8x0.951.1x241226.4
• 1226.4x0.6735.84
• 1226.4735.84 1962.24
• Serena needs 1962 calories/day

• Salena
• 145/2.265.9
• 65.0x0.959.3x241423.2
• 1423.2x0.7996.24
• 996.241423.2 2419.44
• Salena needs 2419 calories/day and therefore
  needs more calories /day

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Math of Weight Loss 3

• 3500 calories 1 lb
• 350cal 1 day
• 3500cal x day
• 350cal/xday 3500 cal/day
• xday 3500/350
• x 10 days

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Math of Weight Loss 4

• 3500 x 3 10500 calories
• 10500 / 28days 375
• Tom needs to reduce his calories by 375/day
• Yes this is safe

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Math of Weight Loss 5

• 135 / 2.2 61.36
• 61.36 x 0.9 55.2 x 24 1324.8
• 1324.8 x 0.7 927.36
• 927.36 1324.8 2252.16
• 2252.16 2100 152.16
• Marlitas required intake is greater than 2100
  calories by 152.16 calories

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BODY MASS INDEX

• DETERMINES IF BODY WEIGHT IS APPROPRIATE FOR
  HEIGHT
• EXERCISE 10.3

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CALORIE

• MEASURE OF THE AMOUNT OF ENERGY THAT FOOD WILL
  PRODUCE
• 1KCAL 1000 CALS
• MOST CORRECT TO CALL KCAL

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Counting Calories and Caloric Balance

• Carbohydrates give 4 Cals/gm
• Proteins give 4 Cals/gm
• Fats give 9 Cals/gm

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Macronutrients

• Direct sources of energy
• Carbohydrates
• Proteins
• Fats
• All supply energy for physical activity and work

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Carbohydrates (CHO)

• Most accessible form of energy
• Two types complex and simple
• Complex (pastas, cereals, rice)
• Simple (sugars, candy)
• Broken down into glucose, excess stored as
• glycogen
• Stored in liver, muscle, and blood
• 50-60 of diet should be CHOs

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Functions

• To provide energy
• To provide cellulose for bulk
• Cellulose is a fibrous material ex skin on your
  apple
• To help the body digest fats efficiently
• Low carb diets dont allow us to use fat properly
  (keep it)
• To make foods more palatable (taste, feel better
  in our mouth)
• Allows proteins to be used for growth not energy

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Two Types of Carbohydrates

• Simple sugars
• glucose? most basic form that all sugars turn
  into
• fructose? ripe fruit
• sucrose? table sugar
• maltose? malt, cereal grains
• lactose? milk
• dextrose? fruits and vegetables that are sweet
• Complex starches
• rice, potatoes, pasta, bread
• plant foods
• grains
• legumes (from pod plants)
• not fattening but made so by cooking methods

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Circulates in bloods to provide energy to
cells
Carbs ? Glucose? Stored as glycogen in muscles
liver
Turned into fat if not used (burned)
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GLYCEMIC INDEX

• RATE OF CARBOHYDRATE DIGESTION AND ITS EFFECTS ON
  BLOOD GLUCOSE LEVELS
• INCREASE IN BLOOD SUGAR, INCREASES INSULIN
• WHICH INCREASES GLUCOSE UPTAKE IN TISSUES
• THEREFORE DECREASES GLUCOSE IN BLOOD
• http//www.annecollins.com/gi-guide.htm
• http//www.mendosa.com/gilists.htm

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CARBO-LOADING

• DECREASE CARBS AND INCREASE TRAINING
• PURGE SYSTEM OF CARBS
• DECREASE TRAINING AND INCREASE CARBS
• INCREASES GLYCOGEN

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Proteins (PRO)

• Energy nutrient
• Two types complete and incomplete
• Complete (animal products, meat, dairy)
• Incomplete (plant products, nuts, beans,
  vegetables)
• Broken down into 22 amino acids 9 are
• essential
• 15-20 of diet should be PROs

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Functions of Protein

• Build and Maintain Tissue (growth)
• Muscle, organs, skin, blood, hair, nails
• Make Important Compounds
• Enzymes
• Hormones ? insulin
• Antibodies ? immunity
• Regulate Mineral and Fluid Balance
• Sodium and potassium regulate water in cells
• Fluid balance key to normal heart, lung, and
  brain function
• Maintain Acid-Base Balance
• Too much acid in blood can threaten life

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• Carry Vital Substances
• Carry fats (lipoprotein), iron and oxygen
• Provide Energy
• Only if carbs and fat are lacking
• When used as energy not used for building cells
  therefore growth (stunt growth)

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Excess Protein

• men eat double the needed amount
• Liver and Kidney problems
• Protein creates nitrogen
• Body excretes excess nitrogen as it is toxic
• Liver turns excess nitrogen into urea which is
  removed by the kidneys in urine
• Extra stress is put on these two organs to remove
  toxic amounts of nitrogen

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• Calcium loss
• Excess protein removes calcium form bones
• Bones become weak and brittle?osteoporosis
• Excess Body Fat
• Body cannot store extra a.a.s as protein, so
  stores them as fat instead

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How Much Protein Do You Need?

• depends on age, gender and body size
• 59g/day for 15 18 years
• 44g/day for 15 18 years
• approx. 0.8 grams per kilogram of body weight
• Athletes require 1.2 1.7 grams per kilogram of
  body weight

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Fats

• Most concentrated form of energy
• Two types saturated and unsaturated
• Saturated (animal products)
• Unsaturated (plant products)
• Broken down into fatty acids, excess stored as
  subcutaneous fat
• Stored in liver, muscle, and blood
• 15-20 of diet should be fats

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Functions of Lipids

• normal growth and development
• concentrated energy source
• insulation
• protects vital organs
• dissolves and carries vitamins A,D,E,K
• parts of cell (cell membrane)
• make hormones
• contributes to foods taste, texture and aroma

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Controllable Heart-Health Risk Factors

• High Blood Pressure
• excess force applied to artery walls as blood is
  pumped
• damage is cause and plaque build up is greater
• no cure, but controllable

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• High Blood Cholesterol
• plaque is part of blood cholesterol (not dietary)
• more blood cholesterol more plaque increased
  risk of heart disease

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• Diabetes Mellitus
• causes vessels to become damaged therefore more
  plaque build up
• Type I diabetes is controlled with insulin
• Type II diabetes is controlled with diet and
  exercise

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• Overweight
• as fat on body increases, so must number of blood
  vessels which strains heart, creates high blood
  pressure, stretches and injures blood vessels
• injured vessels attract plaque
• shorter life span, increased risk of diabetes
  (type II) and high cholesterol

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• Fats and Cancer
• diet is a factor in obtaining cancer
• up to half of all cancer cases appear to be
  related to diet
• eating a high fat diet may promote the
  development of
• colon cancer
• prostate cancer
• choose a diet high in fibre to eliminate
  cholesterol

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CHOLESTEROL

• FATTY LIPID THAT COLLECTS IN THE BODY
• PRODUCED IN THE LIVER
• DISSOLVES WELL IN WATER ?BLOOD
• FOUND IN FOOD WITH HIGH SATURATED FAT
• BUILD UP DUE TO CARRIERS
• LDL CARRIES IT BACK INTO THE SYSTEM FOR USE BY
  CELLS
• HDL CARRIES IT OUT OF BLOODSTREAM FOR ELIMITATION

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Saturated and Unsaturated Fats

• each has a different effect on cholesterol levels
• Saturated
• raises LDL levels
• found in meat, poultry skin, whole-milk products,
  tropical oils? palm, coconut

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• Polyunsaturated
• lowers both LDL and HDL
• found in vegetable oils? corn, soybean,
  safflower
• Monounsaturated
• lowers LDL only
• found in olives, olive oil, avocados, peanuts,
  peanut oil, canola oil

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• fats solid at room temperature are mainly
  saturated fats (margarine)
• fats liquid at room temperature are mainly
  unsaturated fats (oils)
• vegetable oils can be made solid through a
  process called hydrogenation (adding of
  hydrogens) this makes the fat more saturated
  i.e. margarine made from canola oil is not much
  better for you as it has been made more fatty to
  hold together

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TRANSFATS

• SIMILAR TO SATURATED FATS
• INCREASES LDL (BAD CHOLESTEROL) AND REDUCE HDL
  (GOOD CHOLESTEROL)
• BUTTER 81 FAT
• 55 IS SATURATED FAT
• SOYBEAN OIL 100 FAT
• 14 IS SATURATED FAT

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Underweight

• Underweight is defined as having a body mass
  index (BMI) below 18.5.
• weighing too little can increase your risk of
• osteoporosis
• fertility problems
• weaken your immune system
• poor physical stamina
• respiratory infections
• kidney failure
• blindness
• heart attack
• death

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Percentage of Canadians who are underweight
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Obesity

• 49.7 of Canadians were considered
• overweight in 1998
• In 1996, 10 of boys were considered obese
• and 9 of girls
• Estimated total cost of obesity in 1997 was 1.8
  billion
• 33 of Canadian boys aged 7-13 in 1996 were
• likely to be overweight by 18 years of age
• 27 girls of the same age group were likely
• to be overweight before they reached adulthood
• Over the past two decades, rates of overweight
  and obesity nearly tripled among Canadian
  children, according to the Canadian Institutes of
  Health Information's report, titled "Improving
  the Health of Canadians 2004."

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• Overweight kids
• Children who are overweight at an early age have
  a higher risk of developing chronic disease as an
  adult such as diabetes, cardiovascular disease
  and high blood pressure.
• Studies have shown that overweight children are
  more likely to become overweight adults.

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LOW FAT FOOD DIETS

• CONTAIN MORE SIMPLE SUGAR FOR APPEAL (TASTE)
• NO CALORIE REDUCTION IN THE END

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NUTRITION LABELLING

• PANEL ON SIDE OF PACKAGING
• NUTRITION FACTS TO KEEP RECORD OF DIETARY INTAKE

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Micronutrients

• Vitamins
• Minerals
• Water

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Vitamins

• What are vitamins?
• regulate body processes and chemical reactions
• no calories or energy
• help release energy from other nutrients

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Functions

• nutrient metabolism (breakdown)
• energy production and release
• tissue maintenance
• normal digestion
• infection resistance

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Vitamin names

• named in order of discovery
• 13 known
• some have several forms
• i.e. provitamin? not an active vitamin but can
  turn into one
• ?Beta-carotene is vitamin A

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Classification

• 2 categories
• Water-soluble
• B C
• Excreted in urine
• Taken daily
• Fat-soluble
• A, D, E, K
• Store excess so dont need as much / day
• Toxicity may occur if taking supplements

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Minerals

• make 40 of body weight
• needed in small amounts for important functions
• found on periodic table
• 16 important to diet

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How are minerals classified?

• Macrominerals and Electrolytes
• major ? calcium, phosphorus, magnesium, sulphur,
  sodium, potassium, chlorine
• 100 mg or more/ day
• Microminerals
• trace ?iron, zinc, iodine, fluoride, selenium
• less than 100 mg/day

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Functions

• help enzymes
• become part of body
• aids normal nerve function and muscle contraction
• growth
• keeps acid base balance
• maintains fluid balance

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Water

• essential nutrient
• can live 8- 10 days without food, 3 without water
• body weight 50 - 70 water
• fat is 20 - 35 water (how you lose weight on
  diet alone)
• muscle is 75 water
• men have more water weight (more muscle)

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Functions

• helps chemical reactions
• transports nutrients and waste
• lubricates surfaces
• regulates body temperature
• maintains fluid balance inside and outside of cell

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Sources of Bodys Water

• need 2 3 litres of water/day
• some foods contain large amounts of water
• when nutrients are broken down (metabolized)
  water is released

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Bottled vs. Tap Water

• no difference health wise
• difference is in cost
• taste may be different

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Can you drink too much water?

• yes!
• Rare condition called water intoxication
• Psychological disorder which can cause death

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Dehydration

• Affects human performance
• Loss of water
• Plain water is best replacement for activity less
  than 90 minutes in duration
• Replacements are needed when activity is
• longer than 90 minutes
• Loss of electrolytes
• the more energy you expend the more water you
  need
• a marathon runner can lose up to 13 pounds from
  water

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Before Exercise

• 2-3 hours before exercise, drink 2-3 cups of
  water
• 10-20 minutes before exercise, drink 1 cup of
  water
• 2-3 hours before exercise, ingest drinks that
  contain CHO (juices work well)

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During Exercise

• A sports beverage should be consumed during
• an activity that is longer than 50 minutes
• Ideal concentration 6-8 CHO
• In general, drink .5 cups of cool fluid after
  each
• 10 minutes of exercise

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After Exercise

• Fluid loss should be regained within two hours
  after exercise
• Should contain CHO
• Necessary to rebuild glycogen and electrolyte
  stores

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Gatorade vs Powerade

• Gatorade is more effective at preventing
  dehydration if taken during exercise
• When you perspire, your body loses about 900 to
  1400 milligrams of sodium per liter of sweat
• The sodium content of Gatorade is about 450
  milligrams per liter for Powerade, it is 225
  mg/L. Thus Gatorade does a somewhat better job of
  replacing the sodium lost in sweat.
• Powerade is more effective in helping your
  recovery (replacing lost glucose)
• In general, adding more sugar to a beverage
  increases the delivery of sugar to the blood but
  slows the rate at which water enters the blood
• The ideal numbers for glucose concentration is
  between 4 and 8
• Gatorade is 6 and Powerade is 8

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HEAT STROKE

• COMPLETE FAILURE OF HEAT REGULATORY SYSTEM
• MEDICAL EMERGENCY
• VERY HIGH TEMP. HEADACHE, CONFUSION, BEHAVIOUR
  CHANGES, LOC. ? FLU LIKE

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Canadas Food Guide to Healthy Eating

• Initially developed in the 1940s
• Sports participants should vary requirements
• In 2002-03 a review of the food guide will be
  undertaken

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Canadas Food Guide - Daily Recommendations

• Gain products 5-12 servings
• Vegetables 5-10 servings
• Milk Products
• - Children 4-9 yr/old 2-3 servings
• - Youth 10-16 yr/old 3-4 servings
• - Adults 2-4 servings
• - Pregnant and breastfeeding women 3-4 servings
• Meat and Alternatives 2-3 servings

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Weight Management

• A combination of exercise and intake modification
  works best
• Eat smaller but more frequent meals throughout
  the day
• Engage in a safe and healthy exercise program

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THE END
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REFLEX DILATION OF SKIN

• DILATION OF BLOOD VESSELS
• BLOOD COMES TO SURFACE
• RELEASE HEAT

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SWEATING REFLEX

• SWEAT GLANDS ACTIVATED
• EXCESS FLUID TO SURFACE TO EVAPORATE
• CREATES COOLING EFFECT

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HEAT CRAMPS

• MUSCLE SPASM OR TIGHTENING
• DUE TO EXCESSIVE LOSS OF FLUIDS (ELECTROLYTES) BY
  SWEATING
• PAINFUL MUSCLE TWITCHES THEN CRAMPING

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HEAT EXHAUSTION

• VERY SERIOUS
• REQUIRES MEDICAL ATTENTION
• RAPID INCREASE IN WATER LOSS
• BODY TEMP. NOT REGULATED
• INCREASE BP, PALE, COOL ,CLAMMY SKIN, LIGHT
  HEADED, LOC.

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DIETARY REFERENCE INTAKES (DRIS)

• AMOUNT OF NUTRIENTS NEEDED
• PREVENTS DEFICIENCIES
• DECREASES RISK OF CHRONIC DIESEASES