Nutrition Chapter 9. Nutrients Protein Protein Fat Fat Carbohydrates Carbohydrates Water Water...
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Transcript of Nutrition Chapter 9. Nutrients Protein Protein Fat Fat Carbohydrates Carbohydrates Water Water...
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
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
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