Chapter 9

Nutrition, Exercise, and Weight Management

Introduction

Healthful diet and regular exercise help people live longer, happier, more capable lives.

Poor eating habits and lack of exercise exact a great toll: 400,000 deaths a year.

Six Groups of Nutrients

Macronutrients

Micronutrients

1. Carbohydrates

2. Proteins

3. Fats

4. Vitamins

5. Minerals

6. Water

Nutrition and Healthful Eating

MyPyramid

Nutrition Facts Label

Nutrients

• Complex carbohydrates (starches): More sustained fuel (eat more of these)– Also often contain fiber, other nutrients

Carbohydrates: Fuel for the body• Simple carbohydrates (sugars): Short-term energy burst (eat less of these)

© Cre8tive Images/ShutterStock, Inc.

Proteins

Proteins: Providing the building blocks for the body

• Nine “essential” amino acids• Complete proteins (animal sources) vs. incomplete proteins (most vegetable sources—these can be combined) © Digital Stock

Courtesy of National Cancer Institute

Nutrients

Fats

• Cholesterol

• HDLs (“good”) vs. LDLs (“bad” cholesterol)

• Saturated fats

• Unsaturated fats: monounsaturated vs. polyunsaturated

• Trans fats

NutrientsVitamins: Organic compounds needed in small

amounts• Fat-soluble = A, D, E, K• Water-soluble = B complex, C• Folate (folic acid)• Antioxidants and phytochemicalsMinerals: Inorganic compounds needed in small

amounts• Macrominerals = calcium, chloride, magnesium,

phosphorous, potassium, sodium• Calcium and iron are important to women

Salt

• Did you know? Extra sodium in our diet pulls calcium from our bones.• The daily recommended allowance is

2,300 mg per day for adults.

Water: Essential for every body system

• Body = 50% to 70% H2O

• Loss of 2% to 5% of the body’s water supply = dehydration

Exercise and FitnessBenefits of regular physical activity • Reduces the risk of early death• Reduces risk of developing coronary heart disease, stroke, and breast, lung, and colon cancer• Reduces the risk of developing type 2 diabetes, osteoporosis, and depression• Lowers high blood pressure and cholesterol• Improves aerobic capacity, muscle strength, and muscle endurance

 

Exercise and Fitness• Can reduce symptoms of depression and

increase cognitive functioning• For older adults, improves ability to complete

day-to-day tasks, reduces the risk of falls, and improves mental cognition

• Helps maintain healthy muscles, joints, and bones

• Helps control weight, build muscle, and reduce body fat

• Can reduce symptoms and severity of diabetes and arthritis

Exercise and fitness

Physical inactivity is a major public health problem in the United States!

Most Americans do not get enough physical activity to receive significant benefit.

Exercise: How Much Is Needed?• Any physical activity provides some benefits.• Good benefits come with 2.5 hours of moderate-

intensity or 1.25 hours of high intensity activity per week.

• Greater benefits come from 300 minutes of moderate-intensity activity or 150 minutes of high-intensity activity (or more).

Components of Physical Fitness

• Cardiovascular endurance

• Muscular strength

• Muscular endurance

• Flexibility

• Body composition

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Total Fitness

Strength training and aerobic exercise both provide benefits. Together, they complement each other—building muscle mass and strengthening the heart.

Strength Training is powerful medicine……

Gender Gaps: Women vs. MenPhysical differences in muscle size• Women are half as strong in upper body areas,

two-thirds as strong in lower body and legs• Smaller muscle fiber areas, but individual muscle

fibers are the same strength• Higher percentage of body fat• Lower blood volume, smaller hearts, less lung

capacity

Gender Gaps: Women vs. Men

Cultural differences in athleticism and exercise habits

• Women traditionally not encouraged to exercise, whereas men are.

• Until Title IX, funding for men’s activities dwarfed women’s funding.

• Boys are encouraged to excel; girls are taught to fit in.

Exercise Myths• Exercise increases the appetite.• Exercising special spots will reduce local areas

of fat.• No pain, no gain.• Lifting weights gives women a masculine, bulky

physique.• The more sweat produced, the more fat lost.• Exercise is not good for trimming down because

weight is gained in muscle.• Women cannot perform well athletically while

menstruating.

Overweight and Obesity• Increasing across age groups, genders, and

races• Nearly twice as many overweight children and

three times as many overweight adolescents than in 2008

• 72% of men and 64% of women are now overweight or obese

• 16% of U.S. children are overweight; 31% are at risk of soon becoming overweight

• Resulting health problems: diabetes, hypertension, coronary heart disease, certain cancers, gout, gallbladder disease, certain arthritic conditions

Overweight and Obesity

Source: Centers for Disease Control and Prevention. (2008). Behavioral Risk Factor Surveillance System.

Economic Dimensions• Obesity’s annual cost = $117 billion

– Direct medical costs: treatment of illnesses

– Indirect medical costs: lost productivity, premature disability, early death

• Americans spend $60 billion a year trying to lose weight. 70 million people are trying to lose weight, and 95% of them are unsuccessful.

Take note of what you are eating!

Obesity and Children

Please watch this video clip and complete the rest of the activities for this learning plan.