Post on 19-Dec-2015
Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e
Section V: Concept 16:Section V: Concept 16:
NutritionNutrition
Created by:Gregory J. Welk
Iowa State University
2 Concepts of Physical Fitness 12e
General Nutrition ConceptsGeneral Nutrition Concepts
Influences of NutritionInfluences of Nutrition– HealthHealth– AppearanceAppearance– BehaviorBehavior– MoodMood
Role of Nutrients in DietRole of Nutrients in Diet– Growth and developmentGrowth and development– Provide energyProvide energy– Regulate metabolismRegulate metabolism
See Web16-1 for info on general nutrition guidelines
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Classes of NutrientsClasses of Nutrients
CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins MineralsMinerals WaterWater
Subsequent slides will provide basic information about each nutrient
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Caloric Content of FoodsCaloric Content of Foods
CarbohydratesCarbohydrates 4 cal/g4 cal/g
ProteinProtein 4 cal/g4 cal/g
FatsFats 9 cal/g9 cal/g
AlcoholAlcohol 7 cal/g7 cal/g
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Types of Carbohydrates Types of Carbohydrates (2 types)(2 types)
SimpleSimple– pop, candy, sweets, fruitpop, candy, sweets, fruit– individual glucose or fructose individual glucose or fructose
moleculesmolecules
Complex Complex – pasta, rice, breads, potatoespasta, rice, breads, potatoes– Chains of glucose moleculesChains of glucose molecules
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Trends in Carbohydrate Trends in Carbohydrate ConsumptionConsumption
0
20
40
60
80
100
CARBOHYDRATES
SIMPLE
COMPLEX
1910 1950 1980
PERCENT
65%
35%
50%
50%
45%
55%
Click icon for info on fiber
See Web16-5 for distinctionsbetween complex and simple
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Types of ProteinTypes of Protein
Sources of ProteinSources of Protein– Animal (complete) Animal (complete)
» meats, dairymeats, dairy
– Vegetable (incomplete)Vegetable (incomplete)» beans, nuts, legumes, beans, nuts, legumes,
grainsgrains
Types of Amino AcidsTypes of Amino Acids– Nonessential (14) – can be made by bodyNonessential (14) – can be made by body– Essential (8) – must be made by bodyEssential (8) – must be made by body
Amino acids linked together
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Protein Requirements Protein Requirements
RDA average = .8 g/kg/dayRDA average = .8 g/kg/day RDA athlete = 1.2-1.6 g/kg/dayRDA athlete = 1.2-1.6 g/kg/day
High levels of protein intake above 2 g/kg/day can be harmful to the body
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Types of FatsTypes of Fats
SaturatedSaturated– Animal sourcesAnimal sources– Solid at room temperatureSolid at room temperature
Unsaturated (poly- or mono-)Unsaturated (poly- or mono-)– Vegetable sourcesVegetable sources– Liquid at room temperatureLiquid at room temperature
Click icon for info on hydrogenationprocess
H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H
Click icon for info on fat content of oils
Web16-6,7
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Recommendations for Recommendations for Fat ConsumptionFat Consumption
Dietary Fat RecommendationsDietary Fat Recommendations– Less than 30% of calories in diet from fatLess than 30% of calories in diet from fat– Less than 1/3 of dietary fat should be saturatedLess than 1/3 of dietary fat should be saturated
Ways to Decrease Intake of FatWays to Decrease Intake of Fat– Minimize "fast" foodsMinimize "fast" foods– Minimize processed foodsMinimize processed foods– Use better cuts of meatsUse better cuts of meats– Use low fat alternativesUse low fat alternatives– Decrease use of condimentsDecrease use of condiments– Eat lower fat snacksEat lower fat snacks– Choose foods with “artificial fats”
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Recommended Dietary IntakeRecommended Dietary Intake
CHOCHO (55-60%)FATFAT (30%)
PRO
PRO (10-15%)
Click icon for info on Lab 16a
Click icon for info on calorie calculations
12 Concepts of Physical Fitness 12e
VitaminsVitamins
Organic substances that regulate Organic substances that regulate numerous and diverse physiological numerous and diverse physiological processes in the bodyprocesses in the body
Do not contain caloriesDo not contain calories Two typesTwo types
– Fat solubleFat soluble– Water solubleWater soluble
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Vitamin GuidelinesVitamin Guidelines
A balanced diet containing A balanced diet containing recommended servings of recommended servings of carbohydrates, fats and proteins carbohydrates, fats and proteins will meet the RDA standardswill meet the RDA standards
Extra servings of green and Extra servings of green and yellow vegetables may be yellow vegetables may be beneficialbeneficial
Extra consumption of citrus and Extra consumption of citrus and other fruits may be beneficialother fruits may be beneficial
Click for info on“anti-oxidants”
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Vitamin Supplementation?Vitamin Supplementation?
Not necessary if diet is healthy Not necessary if diet is healthy Multivitamins are safe (100% RDA)Multivitamins are safe (100% RDA) Not all vitamins are “pure” Not all vitamins are “pure” Can be toxic at high dosesCan be toxic at high doses
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MineralsMinerals
Inorganic elements found in food Inorganic elements found in food that are essential to life processesthat are essential to life processes
About 25 are essentialAbout 25 are essential Classified as major or trace mineralsClassified as major or trace minerals RDA’s have only been determined for RDA’s have only been determined for
7 minerals7 minerals
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Mineral GuidelinesMineral Guidelines
A diet containing recommended A diet containing recommended servings of carbohydrates, fats and servings of carbohydrates, fats and proteins will meet the RDA standardsproteins will meet the RDA standards
Extra servings of green and yellow Extra servings of green and yellow vegetables may be beneficialvegetables may be beneficial
Dietary supplementation of Calcium is Dietary supplementation of Calcium is beneficial for post-menopausal beneficial for post-menopausal womenwomen
Salt should be limited in the dietSalt should be limited in the diet
Click for more info on minerals
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Populations Who May Benefit Populations Who May Benefit from Supplementationfrom Supplementation
Pregnant/lactating womenPregnant/lactating women AlcoholicsAlcoholics ElderlyElderly Women with severe menstrual lossesWomen with severe menstrual losses Individuals on VLCD’sIndividuals on VLCD’s Strict vegetariansStrict vegetarians Individuals taking medications or with Individuals taking medications or with
diseases which inhibit nutrient absorptiondiseases which inhibit nutrient absorption
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WaterWater
Vital to lifeVital to life Drink at least 8 glasses a dayDrink at least 8 glasses a day
Click for more info on water
19 Concepts of Physical Fitness 12e
Guidelines for Guidelines for Healthy EatingHealthy Eating
Eat regular meals (including Eat regular meals (including breakfast)breakfast)
Eat foods from all food groups and Eat foods from all food groups and according to the food pyramidaccording to the food pyramid
Limit processed foodsLimit processed foods Get adequate amounts of Get adequate amounts of
vitamins and mineralsvitamins and minerals Drink plenty of water and Drink plenty of water and
limit alcohol and caffeinelimit alcohol and caffeine
Carbohydrates(Breads, cereals, rice, pasta)
VegetableGroup
FruitGroup
MeatGroup
Dairy, Eggs,Beans
Fats &Sweets
Click icon forinfo on Lab 16b
20 Concepts of Physical Fitness 12e
FiberFiber
SolubleSoluble - decreases cholesterol levels - decreases cholesterol levels– found in oat bran, fruits and veggiesfound in oat bran, fruits and veggies
InsolubleInsoluble - reduces risk of colon cancer - reduces risk of colon cancer– found in wheat bran and grainsfound in wheat bran and grains
Recommendation: 25-40g per dayAre you getting enough?
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Ways to Get More FiberWays to Get More Fiber
Eat more fruits Eat more fruits and vegetablesand vegetables
Eat whole grain Eat whole grain foodsfoods
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A Grain of WheatA Grain of Wheat
BRAN - B vitamins - minerals - dietary fiber
ENDOSPERM - starch - protein - some iron and B vitamins GERM
- essential fats - minerals - vitamins (B's , E and folacin)
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23 Concepts of Physical Fitness 12e
Composition of Oils (%)Composition of Oils (%)
Type Sat Poly Monosafflower 9 75 16sunflower 10 66 24
corn 13 59 28soybean 14 58 28sesame 14 42 44peanut 17 32 51palm 49 9 42olive 14 8 78
canola 7 35 58
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24 Concepts of Physical Fitness 12e
Hydrogenation ProcessHydrogenation ProcessReturn to presentation
25 Concepts of Physical Fitness 12e
Fat Soluble VitaminsFat Soluble Vitamins
Consist of Vitamins A, D, E, and KConsist of Vitamins A, D, E, and K Absorbed at the small intestine in the Absorbed at the small intestine in the
presence of bile (a fatty substance)presence of bile (a fatty substance) Overdoses can be toxic (A and D)Overdoses can be toxic (A and D)
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Water Soluble VitaminsWater Soluble Vitamins
Consist of B complex and vitamin CConsist of B complex and vitamin C Excesses will be excreted in the Excesses will be excreted in the
urine, however, B-6 and Niacin can urine, however, B-6 and Niacin can be toxic when ingested in unusually be toxic when ingested in unusually large amountslarge amounts
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Water Soluble VitaminsWater Soluble Vitamins
B-1 (thiamine)B-1 (thiamine) B-2 (riboflavin)B-2 (riboflavin) B-6 (pyridoxine)B-6 (pyridoxine) B-12 (cobalamin)B-12 (cobalamin) Niacin (nicotinic acid)Niacin (nicotinic acid) Pantothenic AcidPantothenic Acid Folic Acid (folacin)Folic Acid (folacin) BiotinBiotin CC
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28 Concepts of Physical Fitness 12e
Antioxidant All-StarsAntioxidant All-Stars
BroccoliBroccoli CanteloupeCanteloupe CarrotCarrot KaleKale MangoMango PumpkinPumpkin Red PepperRed Pepper SpinachSpinach StrawberriesStrawberries Sweet potatoSweet potato
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Minerals with established Minerals with established RDA guidelinesRDA guidelines
CalciumCalcium PhosphorusPhosphorus IodineIodine IronIron MagnesiumMagnesium ZincZinc SeleniumSelenium
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30 Concepts of Physical Fitness 12e
CalciumCalcium
Important for preventing Important for preventing osteoporosisosteoporosis
RDA = 800-1000 mg/dayRDA = 800-1000 mg/day Found in dairy products and Found in dairy products and
vegetablesvegetables
High protein diets leach calcium from High protein diets leach calcium from bones and promote osteoporosisbones and promote osteoporosis
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31 Concepts of Physical Fitness 12e
IronIron
Important component of hemoglobinImportant component of hemoglobin Iron deficiency is known as anemiaIron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)(Symptoms: shortness of breath, fatigue)
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32 Concepts of Physical Fitness 12e
Functions of WaterFunctions of Water
Comprises about 60% of body weightComprises about 60% of body weight Chief component of blood plasmaChief component of blood plasma Aids in temperature regulationAids in temperature regulation Lubricates jointsLubricates joints Shock absorber in eyes, spinal cord, and Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)amniotic sac (during pregnancy) Active participant in many chemical Active participant in many chemical
reactionsreactions
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33 Concepts of Physical Fitness 12e
Calorie Calculation Calorie Calculation (Example)(Example)
Heather consumes 2000 calories per Heather consumes 2000 calories per day and wishes to obtain 20% of her day and wishes to obtain 20% of her calories from fat:calories from fat:
2000 calories x 20% = 400 calories 2000 calories x 20% = 400 calories from fat per dayfrom fat per day
400 calories from fat = 44 grams of 400 calories from fat = 44 grams of fat/dayfat/day
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What is Balogna?What is Balogna?
80% "fat free”80% "fat free” 52 calories / slice52 calories / slice 4 grams fat / slice4 grams fat / slice
CaloriesCalories from fatfrom fat
= 4 g/slice X 9 cal/g = 36 calories
Percent ofPercent of caloriescalories from fatfrom fat
= 36 cal / 52 cal total = 69%
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What about What about Sliced Turkey?Sliced Turkey?
98% "fat free”98% "fat free” 30 calories / slice30 calories / slice 1 gram fat / slice1 gram fat / slice
CaloriesCalories from fatfrom fat
= 1 g/slice X 9 cal/g = 9 calories
Percent ofPercent of caloriescalories from fatfrom fat
= 9 cal / 30 cal total = 30%
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36 Concepts of Physical Fitness 12e
Fat SubstitutesFat Substitutes
Olestra Olestra Simplesse Simplesse
What are the dietary implications of these new food products?
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The Food PyramidThe Food Pyramid