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Chapter 7 Nutrition

Chapter 7 Nutrition. Objectives. Understanding the relationship of good food nutrition to achieving a high level of physical fitness. Indentifying the six basic nutrients Understand common dietary problems. Recognizing foods that are a good source of essential nutrients.

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Chapter 7 Nutrition

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  1. Chapter 7 Nutrition

  2. Objectives • Understanding the relationship of good food nutrition to achieving a high level of physical fitness. • Indentifying the six basic nutrients • Understand common dietary problems. • Recognizing foods that are a good source of essential nutrients. • Understanding minerals.

  3. What is Nutrition ? ? ? • The process by which the body uses food for maintenance of life, growth, normal functioning of every organ and tissue, and the production of energy

  4. Food • Material of plant and animal origin which nourishes & maintains the human body and enables the body to function & grow. • Food is composed of nutrients. • May contain 6 essential nutrients.

  5. Food • Food provides fuel (energy) in the form of calories. • Food also provides the basis for sound healthy skin, teeth, hair, muscle, and bones.

  6. What Is a Calorie? • All foods contain calories • Food energy in noted in the form of calories. • The number of them depends on the specific nutrients and the amount of food in each. • Common measurement used to express potential energy of food. By product of chemical reactions in the body. • Calorie - A unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure • You should eat a variety of high quality foods. • No single food groups provides all essential nutrients.

  7. Calories per gram 1 gram of fat = 9 calories 1 gram of protein =4 calories 1 gram of carbohydrates=4 calories.

  8. Essential Nutrients • Carbohydrates • Protein • Fats • Minerals • Vitamins • Water

  9. 6 Basic Nutrients (Carbohydrates) • Function – Major source of energy; supplies fiber. • Sources – Fruits, vegetables, grains, and cereals • Diet Recommendations - 58% +. 48% from complex carbohydrates. 10% from simple sugars

  10. Carbohydrates • Major source of energy which is supplied in the form of sugar. • Fruits, veggies, grains, cereals. • 58% • Supplies Fiber • Intestinal house cleaner • Lowers risk of colon cancer and lowers cholesterol • Water soluble/ insoluble • Only found in plants • RDA-25-50grams daily • Water soluble • Found only in plant food.

  11. Carbohydrates • Simple sugars • (Monosaccharides) • Fructose-fruit sugar • Glucose- corn sugar/ blood sugar. • Two sugars-(Disaccharides) • Sucrose-Table sugar, cane sugar • Lactose-milk sugar • Maltose-Malt sugar • Multiple Sugars • Polysaccharides • Starch-Plant sugars • Cellulose-Plant fiber(non-digestible)

  12. Proteins • Aids in growth maintenance and tissue repair • Found in chicken, fish, meat, and low-fat dairy products: eggs, fish, and beans • Recommended percentage is 12% • Made of amino acids • Body manufacturers some • Others are found within foods • EAA – Animal sources are complete and plant sources are incomplete • 40 – 60 grams needed per day

  13. Fats • Source of stored energy • Carries fat soluble vitamins • 20 – 30% recommended daily • Monounsaturated -Healthy type; liquid for m found in vegetables • Polyunsaturated- Increase risk of heart disease • Saturated - Solid form; animal source contributes to heart disease • P.133

  14. Cholesterol • Found in foods that come from animals • Excess can build up on linings of arteries and cause heart attack • 2 types: HDL and LDL • HDL(high density lipoproteins) - the good one-picks up extra cholesterol/helps eliminate. • LDL – (low density lipoproteins)the bad one-deposits extra in the lining of arteries.

  15. Ways to Lower Cholesterol • Reduce saturated fats • Avoid fatty meats • Avoid foods that contain large amounts of hydrogenated vegetable oils • Don’t eat skin from meats • Limit foods high in cholesterol • See chart on p 133 • Drink fat free milk • Eat unsaturated fats • http://www.healthination.com/Videos/Cholesterol

  16. Minerals • Important in activating numerous reactions in the body • 2 general body functions - building and regulating food sources

  17. Vitamins • Function - aid in absorbing and using nutrients • Food sources - variety of foods • RDA - guideline for how much you should take of each vitamin • 2 groups: fat and water soluble • Fat soluble-Vit -ADEK • Water soluble- B,C

  18. Water • Function - helps regulate body temperature, digest food, excretion, glandular, secretion, and formation of blood plasma • Sources - beverages and liquids in foods • 2/3 quarts daily

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