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PSE 4U

PSE 4U. The Basics of Nutrition. Everyone’s an expert…. What do you know about: * CHO, PRO, FATS * Canada’s ‘New’ Food Guide * Vitamins vs. Minerals * Diets; both for health and for athletes?. The Energy Equation. Energy storage = energy intake – energy output

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PSE 4U

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  1. PSE 4U The Basics of Nutrition

  2. Everyone’s an expert… • What do you know about: * CHO, PRO, FATS * Canada’s ‘New’ Food Guide * Vitamins vs. Minerals * Diets; both for health and for athletes?

  3. The Energy Equation • Energy storage = energy intake – energy output This is (unfortunately!) different for each person based on their MR and RMR (locate and define these!) These equation could alternatively represented as: Stored fat and glycogen = Food Energy – Energy you burn during the day

  4. Carbohydrates – give 4cals/gm Proteins give – 4cals/gm Fats give 9cals/gm Daily caloric need - cals needed to maintain current weight Less cals taken in is a negative caloric balance (weight loss) more cals taken in is a positive caloric balance (weight gain) Counting Calories and Caloric Balance

  5. Macronutrients • Direct sources of energy, usually more complex molecules • Carbohydrates (CHO) • Proteins (PRO) • Fats • All supply energy for physical activity and work; unit is CALORIE…def’n?

  6. Carbohydrates (CHO) • Most accessible form of energy • Two types complex and simple 1. Complex – pastas, cereals, rice. 2. Simple – simple sugars (like?) • Broken-down into glucose, excess stored as glycogen in liver, muscle and blood • 50-60 % of diet should come from CHO’s; based on MR • Has anyone heard of the GI diet?

  7. Proteins (PRO) Energy nutrient Two types: 1. Complete – animal products, meat, dairy…meaning? 2. Incomplete – plant products, nuts, beans, vegetables…meaning? Broken-down into 22 amino acids, 8/9 are essential 15-20% of diet should come from PRO’s; based on MR

  8. Fats Most concentrated form of energy Essential for organ protection, insulation and vitamin solubility Two types: 1. Saturated – animal products (like?) 2. Unsaturated – plant products (like?) Broken-down into fatty acids, excess stored as subcutaneous fat Stored in liver, muscle and blood 15-20% of diet should come from fats based on MR

  9. Micronutrients • Vitamins • Minerals • Water

  10. Vitamins • What do you know? • Essential for metabolism, growth and development of the body, but not a source of energy • Effective in minute quantities; what happens if you overdose? • Regulators of metabolic processes, and aid in efficient organ physiology

  11. Minerals • What do you know? • From topsoils and absorbed by plants we eat, as well as from some meat sources • Some key minerals related to PSE 4U - calcium, magnesium, sodium, potassium, iron

  12. Water…what can’t it do! • Helps the body: • Essential for temperature regulation • in digestion • in all metabolic activity, in nearly every organ • Medium for chemical reactions • Decrease saturation of lactic acid in muscles • Remember ‘Body Count’? 101 pounds…

  13. Canada Food Guide • Initially developed in the 1940’s…historical scandal for farmers? • Sports participants should vary requirements…why? • In 2002-03 a review of the Canada’s food guide was undertaken, and new CFG was released in early 2009 • Portions are now based on age, activity level and gender

  14. Ok 4U kiddies… Let’s put this all together. • Worksheet and readings – ‘Fueling the Young Athlete’ • Readings and current ideas in the field of nutrition: * Dr. Alana Shaw – Naturopathic advice * Dr. William Davis – Wheat Belly * Alex Hutchinson – Nutrition and Hydration excerpt from the book “Which comes First, Cardio or Weights?”

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