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Presentation Package for Concepts of Physical Fitness 12e

Presentation Package for Concepts of Physical Fitness 12e. Section V: Concept 16: Nutrition. Created by: Gregory J. Welk Iowa State University. General Nutrition Concepts. Influences of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet Growth and development

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Presentation Package for Concepts of Physical Fitness 12e

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  1. Presentation Package for Concepts of Physical Fitness 12e Section V: Concept 16: Nutrition Created by: Gregory J. Welk Iowa State University

  2. General Nutrition Concepts • Influences of Nutrition • Health • Appearance • Behavior • Mood • Role of Nutrients in Diet • Growth and development • Provide energy • Regulate metabolism See Web16-1 for info on general nutrition guidelines Concepts of Physical Fitness 12e

  3. Classes of Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water Subsequent slides will provide basic information about each nutrient Concepts of Physical Fitness 12e

  4. Caloric Content of Foods Carbohydrates 4 cal/g Protein 4 cal/g Fats 9 cal/g Alcohol 7 cal/g Concepts of Physical Fitness 12e

  5. Types of Carbohydrates (2 types) • Simple • pop, candy, sweets, fruit • individual glucose or fructose molecules • Complex • pasta, rice, breads, potatoes • Chains of glucose molecules Concepts of Physical Fitness 12e

  6. C 100 A 35% R 50% 80 SIMPLE 55% P B E O R H 60 65% C Y E D 50% 40 COMPLEX 45% N R T A 20 T E S 0 1910 1950 1980 Click icon for info on fiber Trends in Carbohydrate Consumption See Web16-5 for distinctionsbetween complex and simple Concepts of Physical Fitness 12e

  7. Types of Protein • Sources of Protein • Animal (complete) • meats, dairy • Vegetable (incomplete) • beans, nuts, legumes, grains • Types of Amino Acids • Nonessential (14) – can be made by body • Essential (8) – must be made by body Amino acids linked together Concepts of Physical Fitness 12e

  8. Protein Requirements • RDA average = .8 g/kg/day • RDA athlete = 1.2-1.6 g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body Concepts of Physical Fitness 12e

  9. Click icon for info on hydrogenationprocess Types of Fats Click icon for info on fat content of oils • Saturated • Animal sources • Solid at room temperature • Unsaturated (poly- or mono-) • Vegetable sources • Liquid at room temperature H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H Web16-6,7 Concepts of Physical Fitness 12e

  10. Recommendations for Fat Consumption • Dietary Fat Recommendations • Less than 30% of calories in diet from fat • Less than 1/3 of dietary fat should be saturated • Ways to Decrease Intake of Fat • Minimize "fast" foods • Minimize processed foods • Use better cuts of meats • Use low fat alternatives • Decrease use of condiments • Eat lower fat snacks • Choose foods with “artificial fats” Concepts of Physical Fitness 12e

  11. PRO PRO (10-15%) CHO FAT (30%) FAT CHO (55-60%) Recommended Dietary Intake Click icon for info on calorie calculations Click icon for info on Lab 16a Concepts of Physical Fitness 12e

  12. Vitamins • Organic substances that regulate numerous and diverse physiological processes in the body • Do not contain calories • Two types • Fat soluble • Water soluble Concepts of Physical Fitness 12e

  13. Click for info on“anti-oxidants” Vitamin Guidelines • A balanced diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards • Extra servings of green and yellow vegetables may be beneficial • Extra consumption of citrus and other fruits may be beneficial Concepts of Physical Fitness 12e

  14. Vitamin Supplementation? • Not necessary if diet is healthy • Multivitamins are safe (100% RDA) • Not all vitamins are “pure” • Can be toxic at high doses Concepts of Physical Fitness 12e

  15. Minerals • Inorganic elements found in food that are essential to life processes • About 25 are essential • Classified as major or trace minerals • RDA’s have only been determined for 7 minerals Concepts of Physical Fitness 12e

  16. Click for more info on minerals Mineral Guidelines • A diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards • Extra servings of green and yellow vegetables may be beneficial • Dietary supplementation of Calcium is beneficial for post-menopausal women • Salt should be limited in the diet Concepts of Physical Fitness 12e

  17. Populations Who May Benefit from Supplementation • Pregnant/lactating women • Alcoholics • Elderly • Women with severe menstrual losses • Individuals on VLCD’s • Strict vegetarians • Individuals taking medications or with diseases which inhibit nutrient absorption Concepts of Physical Fitness 12e

  18. Click for more info on water Water • Vital to life • Drink at least 8 glasses a day Concepts of Physical Fitness 12e

  19. Fats &Sweets Dairy, Eggs,Beans MeatGroup FruitGroup VegetableGroup Carbohydrates(Breads, cereals, rice, pasta) Guidelines for Healthy Eating Click icon forinfo on Lab 16b • Eat regular meals (including breakfast) • Eat foods from all food groups and according to the food pyramid • Limit processed foods • Get adequate amounts of vitamins and minerals • Drink plenty of water and limit alcohol and caffeine Concepts of Physical Fitness 12e

  20. Fiber • Soluble - decreases cholesterol levels • found in oat bran, fruits and veggies • Insoluble - reduces risk of colon cancer • found in wheat bran and grains Recommendation: 25-40g per dayAre you getting enough? Concepts of Physical Fitness 12e

  21. Ways to Get More Fiber • Eat more fruits and vegetables • Eat whole grain foods Concepts of Physical Fitness 12e

  22. A Grain of Wheat Return to presentation BRAN - B vitamins - minerals ENDOSPERM - dietary fiber - starch - protein - some iron and GERM B vitamins - essential fats - minerals - vitamins (B's , E and folacin) Concepts of Physical Fitness 12e

  23. Composition of Oils (%) Return to presentation Type Sat Poly Mono safflower 9 75 16 sunflower 10 66 24 corn 13 59 28 soybean 14 58 28 sesame 14 42 44 peanut 17 32 51 palm 49 9 42 olive 14 8 78 canola 7 35 58 Concepts of Physical Fitness 12e

  24. Hydrogenation Process Return to presentation Concepts of Physical Fitness 12e

  25. Fat Soluble Vitamins • Consist of Vitamins A, D, E, and K • Absorbed at the small intestine in the presence of bile (a fatty substance) • Overdoses can be toxic (A and D) Concepts of Physical Fitness 12e

  26. Water Soluble Vitamins • Consist of B complex and vitamin C • Excesses will be excreted in the urine, however, B-6 and Niacin can be toxic when ingested in unusually large amounts Concepts of Physical Fitness 12e

  27. Water Soluble Vitamins Return to presentation • B-1 (thiamine) • B-2 (riboflavin) • B-6 (pyridoxine) • B-12 (cobalamin) • Niacin (nicotinic acid) • Pantothenic Acid • Folic Acid (folacin) • Biotin • C Concepts of Physical Fitness 12e

  28. Antioxidant All-Stars • Broccoli • Canteloupe • Carrot • Kale • Mango • Pumpkin • Red Pepper • Spinach • Strawberries • Sweet potato Concepts of Physical Fitness 12e

  29. Minerals with established RDA guidelines Return to presentation • Calcium • Phosphorus • Iodine • Iron • Magnesium • Zinc • Selenium Concepts of Physical Fitness 12e

  30. Calcium Return to presentation • Important for preventing osteoporosis • RDA = 800-1000 mg/day • Found in dairy products and vegetablesHigh protein diets leach calcium from bones and promote osteoporosis Concepts of Physical Fitness 12e

  31. Iron Return to presentation • Important component of hemoglobin • Iron deficiency is known as anemia(Symptoms: shortness of breath, fatigue) Concepts of Physical Fitness 12e

  32. Functions of Water Return to presentation • Comprises about 60% of body weight • Chief component of blood plasma • Aids in temperature regulation • Lubricates joints • Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) • Active participant in many chemical reactions Concepts of Physical Fitness 12e

  33. Calorie Calculation (Example) • Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat:2000 calories x 20% = 400 calories from fat per day400 calories from fat = 44 grams of fat/day Concepts of Physical Fitness 12e

  34. 80% "fat free” 52 calories / slice 4 grams fat / slice Calories = 4 g/slice X 9 cal/g = 36 calories from fat Percent of 69% calories = 36 cal / 52 cal total = from fat What is Balogna? Concepts of Physical Fitness 12e

  35. 98% "fat free” 30 calories / slice 1 gram fat / slice Calories = 1 g/slice X 9 cal/g = 9 calories from fat Percent of 30% calories = 9 cal / 30 cal total = from fat What about Sliced Turkey? Return to presentation Concepts of Physical Fitness 12e

  36. Fat Substitutes Return to presentation • Olestra • Simplesse What are the dietary implications of these new food products? Concepts of Physical Fitness 12e

  37. The Food Pyramid

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