NUTRITION & FITNESS MR. FISHER. NUTRITION 6 NUTRIENTS Carbohydrates (carbs)Proteins VitaminsMinerals...
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Transcript of NUTRITION & FITNESS MR. FISHER. NUTRITION 6 NUTRIENTS Carbohydrates (carbs)Proteins VitaminsMinerals...
NUTRIT
ION &
FITNESS
MR
. F I S
HE
R
NUTRIT
ION
6 NUTRIENTSCarbohydrates (carbs) Proteins
Vitamins Minerals
Fats Water
CARBOHYDRATES (CARBS)-Provide energy
Simple= (___________, sugar, & milk)
Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables)
Fruit
cereals
PROTEINS-muscle/growth builders
Complete= foods from ________________ (fish, steak, etc.)
Incomplete= foods from _______________
animal sources
plant sources
VITAMINS-substances needed to help
regulate body functions• Water-soluble= _________ be
eaten daily (daily vitamins)• Fat-soluble= ___________ have to
be eaten daily (fruits, veggies, bread, cereal & milk)
must
don’t
Examples of vitamins are vitamin A, B, C, D, & E
MINERALS-needed for sturdy bones & teeth,
& for healthy blood
Examples of minerals are: Calcium, Iron, Magnesium, Phosphorus, Potassium, and Sodium.
FATS-a source of energy & needed for
important body functions.• Saturated= fats in __________ &
dairy too much=__________ cholesterol
• Unsaturated= fats in ______________ better than Saturated
meatrais
e oils
WATER-most common nutrient (75%) of
your body
*Another way to get waterand eat healthier is via
fruit. Fruit, such as grapes,apples, watermelon, etc.
can help you get your water.
TERMSCalorie= The measure of _________
available in foods.Diet= The food we eat and drink ________Balanced Diet= The correct balance of
______________ in your diet.Recommended Dietary Allowances
(RDA)= ______________ for amounts of vitamins, minerals, & proteins you should get.
regularly
Guidelines
energy
nutrients
MORE TERMSMetabolism= The rate at which
your body _________ calories. This can be sped up or slowed down based on age, activity level, how often you eat, & what you eat.
burns
6 SUBSTANCES IN FOOD _________- good for your digestive
system, makes you go #2
_________- can lead to tooth decay & unnecessary pounds
____________- only 30% or less of fat should be in your diet
Fiber
Sugar
Hidden Fats
SUBSTANCES IN FOOD _____________- a fatty wax-like
substance
LDL= bad cholesterol
HDL= good cholesterol
Cholesterol
SUBSTANCES IN FOOD ____________- salt that’s either in
processed foods or what we add with a saltshaker
______________- a chemical that makes your heart beat faster
Caffeine
Sodium
6 nutrients 6 substancesCarbs Fiber
Proteins SugarVitamins Hidden fatsMinerals CholesterolFats SodiumWater Caffeine
8 FACTORS THAT INFLUENCE DIET
Geography Cost
Family Advertising
Cultural backgroundFriends
Convenience Personal taste
BODY MASS INDEX (BMI)
Based on: height & weight
Does not take into account: age,
sex, frame size, or activity level
Desired Obese
Underweight Weight Overweight (20%^)
______|______________________|___________________|________________|____
0-134 135 136-150 151 & ^
MORE TERMSBody Mass Index (BMI)= Formula
used to indicate if you’re ___________, underweight, obese, or normal.
Desired weight= The weight that’s _________ for you.
overweight
best
MORE TERMSOverweight= Weighing ______ than
your desired weight.
Obesity= Weighing _____ more than desired weight.
20%
more
MORE TERMSMy Plate (formerly Food Guide
Pyramid)= A guideline for showing how much of what to eat to get the right amount of nutrients.
DIETING DO’So ______________ to help burn
calories
o Change ___________ eating habits
o Eat ____ smaller meals
Exercise
poor
6
DIETING DON’TSo Don’t _________ meals
o Don’t ____________ yourself with food
o Don’t become _____________ if you have a setback
skip
reward
discouraged
ANOREXIAAnorexia Nervosa (Anorexia)= Where
you refuse to eat. They do this because of many different reasons.
Symptoms include- hair loss, skin discoloration, cold or sick feeling, etc.
BULIMIABulimia= Eat large amounts of food and
then throw it up. They do this because they feel the need to eat, but then feel guilty and force themselves to throw it up or use laxatives to rid themselves of the food.
Symptoms include all of the anorexia symptoms and bruised hands and fingers, etc.
FITNESS
WHAT DO YOU WANT THE END RESULT TO BE?
• Gaining muscle mass
• Losing weight
• Toning up
• Maintaining muscle & weight
GAINING MUSCLE MASSROUTINE DIET
-Lots of weights, minimal aerobic.
- reps, weight. -Focus on 2-3 body areas a day.
Lots of protein, carbs, water. Eat lots of healthy calories to gain weight.
LOSING WEIGHTROUTINE DIET
-Lots of aerobic exercise, high intensity for long periods of time. Circuit training should be only kind of weight lifting.
- reps, weight.
Eat less than you burn. Try to speed up metabolism by eating 6 smaller meals/day. Try to avoid any sugar, including drinks, lots of water.
TONING UPROUTINE DIET
-Try to substitute more weights for aerobic activity.
- reps, weight. -Circuit training can be good, as well as pilates.
Sensible diet, include more good proteins (not bad ones), increase calories a bit, but not in the bad form.
MAINTAINING MUSCLE & WEIGHTROUTINE DIET
-Mix aerobic & weight training.
- reps, weight.
Sensible diet, don’t overdo cheat meals!
F.I.T.T.Frequency- how often are you active?Intensity- how hard are your heart
and muscles working?Time- how long are you active?Type- what are you doing?
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
AEROBIC ACTIVITYAerobic activity is when the body’s
large muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
STRENGTHENING ACTIVITYStrengthening activity is when the
body’s muscles work against a force or weight. Examples include elastic bands, weights, or body weight.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
FLEXIBILITY
Flexibility lengthens a muscle while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
LIFESTYLE ACTIVITYLifestyle activity occurs during
normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing.
FITT- Frequency, Intensity, Time, and Type of Activity; S07. http://www.move.va.gov/download/NewHandouts/Standard/S07_FITT.pdf
4 TYPES OF WORKOUTS
• Aerobic Activity
• Strengthening Activity
• Flexibility
• Lifestyle Activity