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NUTRITION

NUTRITION. Introduction. You eat about 1000 meals a year. Does that statistic change the way you feel about the importance of eating “right”? Fact or Fiction p161 Benefits of proper nutrition Energy (mood?) Bone and muscle strength Complexion. Malnutrition. Malnutrition = poor nutrition

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NUTRITION

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  1. NUTRITION

  2. Introduction • You eat about 1000 meals a year. Does that statistic change the way you feel about the importance of eating “right”? • Fact or Fiction p161 • Benefits of proper nutrition • Energy (mood?) • Bone and muscle strength • Complexion

  3. Malnutrition • Malnutrition = poor nutrition • Malnutrition can be: • Under nutrition – too little • Over nutrition – too much (can you get too much?)

  4. Choosing Nutritious Foods • Use the Daily Food Guide • Control calories (what is a calorie?) • How well do you eat inventory p168

  5. Energy from Food • Nutrients that provide energy: Carbohydrates, Fats, Proteins • Carbs – glucose (4 cal/g) • Fat – fatty acids (9 cal/g) • Protein – amino acids (4 cal/g) • Alcohol – provides energy, but not a nutrient (why?) • Does not promote growth, maintenance, or repair of the body

  6. Energy from Food • Calories – unit used to measure energy • Not units of fattening power or fat. • Energy storage: • Glycogen – glucose stored in liver and muscles as this • Fat – under the skin • When glucose levels too low, hypothalamus sends out signal that you are “hungry” • Unused glucose is stored as fat • Balanced meal helps slow down glucose/carbohydrate use (what type of nutrient does this?)

  7. Carbohydrates • Sugar glucose in blood • Stored glucose in liver and muscles • Types of carbs: • Starch (main energy source for humans) – types? • Fiber (not energy source) – helps digestive tract • Sugars – some are “empty calories”…why? • Glucose – body’s fuel • Fructose – fruits and honey • Sucrose – table sugar • Lactose – milk • 60% of calories

  8. Fats • Nearly all body’s tissues rely on fat to provide energy • Two main forms • Saturated – mainly from animal sources, heart and artery issues • Unsaturated – oils, plant sources • Cholesterol – type of fat made from saturated fat, two types (HDL/LDL • 30% of calories

  9. Protein • Bodybuilding nutrient • Meats, fish, eggs, cheese, milk • Grains, beans • Essential amino acids – found in some proteins needed for building human tissues • Not enough protein in diet – immune cells weaken (can’t build more), hair can fall out, skin can change

  10. Vitamins • Help body processes • No energy, but can help facilitate energy release from carbs, fats, and proteins • Two types • Fat soluble – remain in body longer, dissolves in fat • Water soluble – dissolve in water, leave body sooner • Pros and cons of both?

  11. Vitamins – Fat Soluble • Vitamin A – vision and bones, skin, resistance to infection (dark green and deep yellow vegetables, orange fruits and vegetables, fortified foods) • Vitamins D, E, and K • Best way to get Vitamin D? • supplements can cause toxic buildups

  12. Minerals • Some are in tiny amounts (trace minerals), but are essential to proper body functioning • Calcium – most abundant – bone growth – milk, dairy, and what else? • Osteoporosis – gradual bone loss from deficiency in calcium and vitamin A • Iron – carries oxygen in blood, need more if you are growing or a female (why?) • Anemia – iron levels too low (weak, tired, apathy) • Electrolytes – (sodium, chloride, potassium) – maintain proper balance of fluids, carry a charge

  13. Water • Most essential nutrient • Carries oxygen, nutrients, wastes, and other materials from place to place • 60% of bod’s weight

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