NUTRITION

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Unit 1

• NUTRITION

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Why is Nutrition Important?

1. Proper nutrition is needed for growth and
   development
2. Food provides energy for the body to function
3. Proper nutrition boosts the efficiency of the
   immune system

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Why is Nutrition Important?

• 4. Proper nutrition speeds the recovery from
  injury, illnesses and it can help prevent injury
  and illnesses.
• 5. Your diet can alter your appearance.
• 6. Certain foods are better than others in
  relation to athletic performance.

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Human Performance - Nutrition

• All foods we eat can be divided into two
  categories.
• 1. Macronutrients
• 2. Micronutrients

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Macronutrients

• Macronutrients - these are the foods that provide
  us with energy. (energy nutrients)
• The three energy nutrients are
• 1. Carbohydrates
• 2. Proteins
• 3. Fats

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Macronutrients - Carbohydrates

• 1. Carbohydrates
• Carbohydrates are a source of calories from
  sugars and starches that fuel your muscles and
  brain.
• Carbohydrates are the primary energy source when
  you are exercising hard.
• You should get about 60 of your calories from
  carbohydrates found in fruits, vegetables, breads
  and grains.
• 1 gram of carbohydrate 4.1 calories

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Macronutrients - Fats

• 2. Fats (Lipids)
• Fat is a source of stored energy that is burned
  mostly during low-level activity (sleeping or
  reading) and long-term activity. (long runs and
  bike rides).
• It is recommended that you limit your fat intake
  to 25 of your calories.
• 1 gram of fat 9.3 calories

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Macronutrients - Fats

• Types of Fats
• 1. Saturated Fats are animal fats (butter, fat
  in meat) These fats contribute to heart disease
  and some cancers.
• BAD FATS

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Macronutrients - Fats

• Types of Fats
• Unsaturated Fats - are vegetable fats. These fats
  help keep the arteries and veins clean.
• GOOD FATS

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Macronutrients - Fats

• 3. Trans Fats
• A type of unsaturated fat with trans-isomer fatty
• acids. (hydrogenation)
• These fats were created by
• industries. (Longer shelf life)
• Trans fats have been shown to
• increase rates of cancer,
• diabetes, obesity, Alzheimers,
• liver dysfunction, and infertility
• in women.

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Macronutrients - Fats
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Macronutrients - Proteins

• Proteins
• Proteins are essential for building and
  repairing muscles, red blood cells, hair,
  tissues,
• and for synthesizing
• hormones.

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Macronutrients - Proteins

• Protein can be used for energy if carbohydrates
  are not available. (Exhaustive exercise)
• About 15 of your calories should come from
  protein rich foods such as fish, poultry, meats,
  tofu and beans.
• 1 gram of protein 4.3 calories

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Micronutrients

• Micronutrients - consist of three other
  nutrients
• 1. Vitamins
• 2. Minerals
• 3. Water
• These nutrients do not provide energy themselves
  but they act as co-agents in metabolism and many
  other biological processes.

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Micronutrients - Vitamins

• 1. Vitamins
• Vitamins are metabolic catalysts (speed up) that
  regulate chemical reactions within the body.
  
• The vitamins in the body are A, B complex (B1,
  B2, B3, B6, B12) C, D, E, K.
• Vitamins are NOT a source of
  energy, therefore contain no
  calories.

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Micronutrients - Vitamins

• Fat Soluble Vitamins
• Vitamins A, D, E, K
• When these vitamins are in excess in the body,
  the body stores them in fat cells.
• Water Soluble Vitamins
• B-complex and C
• When there is an excess of
• Water soluble vitamins, the body excretes them in
  the urine.
  

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Micronutrients - Minerals

• 2. Minerals
• Minerals are elements that combine in many ways
  to form structures of the body (calcium forms
  bones) and regulate body processes. (Iron in red
  blood cells transports oxygen)
• 
  
• We obtain minerals by eating plants which have
  absorbed the minerals.
• 
  
• The seven key minerals are calcium magnesium,
  phosphorus, sodium, potassium, chloride and
  copper.
• Minerals do NOT provide energy.

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Micronutrients - Water

• 3. Water
• Water is an essential substance that makes up
  about 60 - 75 of your weight.
• Water stabilizes your body temperature, carries
  nutrients to and waste away from cells, and is
  needed for cells to function.
• Water does not provide energy.

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Canadas Food Guide
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Canadas Food Guide

• Servings for 14-18 year old males
• Grain Products 7 servings
• Fruits/Vegetables 8 servings
• Meat/Alternatives 3 servings
• Milk Products 3-4 servings

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Body Mass Index

• A formula used to estimate a healthy body weight
  based on a persons height.

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Body Mass Index

• B.M.I. weight
• height2
• Weight in kg
• Height in meters

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Body Mass Index

• Why use the B.M.I.?
• In most cases B.M.I. correlates well with
  increased risk of disease. (coronary, kidney,
  pancreatic)

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Body Mass Index Value Chart

• What are the values?
• Value Description
• 18.5 or lower underweight
• 19 26 ideal
• 27 30 overweight
• 31 obese

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Body Mass Index

• Does B.M.I. work for everyone?
• The BMI does not distinguish between fat and
  excess muscle.
• This means athletes such as wrestlers, football
  players, weightlifters will record high values
  but they will not have an increased risk of
  mortality.

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Body Mass Index

• B.M.I. Activity
• 1. Using the scales, determine your height (in
  meters) and weight (in kilograms)
• 2. Using the equation for B.M.I. calculate your
  Body Mass Index.
• 3. Compare your score with the B.M.I. Value Chart

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Calories

• A calorie is a unit used to measure energy.
• Unit used for nutrition
• 1. Calorie C - the amount of energy needed to
  raise one kilogram of water by one degree
  Celsius.
• Not used for nutrition
• 2. calorie c the amount of energy needed to
  raise one gram of water by one degree celsius.

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Calories and the Energy Equation

• Energy Equation Calories In Calories Out
• Calories In Calories from Food and Drinks
• Calories Out Calories burned from Physical
  Activity and Bodily Functions

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Calories and the Energy Equation
If you are Your caloric balance status is
Maintaining your weight in balance You are eating roughly the same number of calories that your body is using. Your weight will remain stable.
Gaining weight in caloric excess You are eating more calories than your body is using. You will store these extra calories as fat and you will gain weight.
Losing weight in caloric deficit You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.
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Calories and the Energy Equation
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The Energy Equation

• Energy storage Energy input Energy output
• Energy input food calories
• Energy output calories burned during
• exercise, movement and metabolism

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Food Labels

• Nutrition labeling became mandatory for all
  prepackaged foods on December 12, 2007.
• The regulations stipulate the requirements for
  three different types of nutritional information
  on food labels.

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Food Labels

• Nutrition Facts Table
• The nutrition facts table provides
• information on calories and 13
• nutrients
• total fat, saturated fat, trans fat,
• cholesterol, sodium,
• carbohydrate, fiber, sugars,
• protein, vitamin A, vitamin C,
• calcium and iron.

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Food Labels Nutritional Facts
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Food Labels

• 2. Nutrient Content
• Provides a listing of all ingredients
• in the product. The ingredients are
• listed in order of
• most plentiful to
• least plentiful.

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Food Labels - Ingredients
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Food Labels

• 3. Diet Related Health Claims
• The regulations permit four claims for foods
  that are suitable for diets that reduce risk of
  high blood pressure, heart disease, some types of
  cancer and osteoporosis.

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Food Labels Health Claims
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Restaurant Responsibilities
Fast Food restaurants must provide nutritional
information on their food.
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Food Label Activity

• Reading food labels
• Notice Serving Size
• Calories
• Types of Fats
• Amount of Vitamins Amount of Minerals
• 2. Calculating Calories from Macronutrients

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Video Teen Nutrition

• Questions
• What are some benefits of healthy eating?
• What are some components of a healthy diet?
• What do you need to balance in order to maintain
  a healthy body weight?
• What is important to look for on a nutrition
  label?
• What does F-A-T-S stand for?
• What does P-L-A-N stand for?

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Video Teen Nutrition

• Answers
• What are some benefits of healthy eating?
• Better for you, gives you more energy, helps you
  concentrate in school
• 2. What are some components of a healthy diet?
• Emphasis on vegetables, fruits, grains,
  low-fat/fat-free milk. Include meat, poultry,
  fish, beans, eggs, and nuts. Low in fats, salt,
  and added sugars.
• 3. What do you need to balance in order to
  maintain a healthy body weight?
• Healthy eating and activity.
• Calories taken in from eating vs. calories out
  from being active.
• 4. What is important to look for on a nutrition
  label?
• Calories, total fat, sugar content, fiber,
  sodium, ingredients
• 5. What does F-A-T-S stand for?
• F- Find the nutrition values
• A- Add high fiber food, avoid high-fat,
  high-sugar foods
• T- Take time for exercise
• S- Substitute new habits
• 6. What does P-L-A-N stand for?
• P pinpoint risky situations
• L List alternatives
• A Apply alternatives

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Tired/Fatigue Question

• Many days we feel tired during unusual times.
  Provide three reasons why people feel tired
  during the middle of the day.
• (Two of your responses must be related to
  nutrition)

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What You Ate Assignment

1. Calculate how many serving of Grains, Fruits and
   Vegetables, Milk, Meats and Alternatives you ate
   EACH day.
2. Compare EACH day to Canadas Food Guide. Identify
   whether you ate too little, too much or the right
   amount of servings for each of the four
   categories in Canadas Food Guide.

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What You Ate Assignment

• 3. Provide 3 foods you could eat and 3 strategies
  you could use to improve your eating habits.

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Healthy Nutrition Tips

1. Drink 1.5 litres of water each day
2. Eat 5-6 small meals each day
3. Avoid eating meals/snacks before you go to bed.
4. Eat a small meal within 1 hour of working out.
5. Stay away from deep fried foods.
6. Bake or BBQ foods rather than fry.
7. Try to avoid packaged and frozen foods.

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