Presentation Package for Concepts of Physical Fitness 14e

1. Presentation Package for Concepts of Physical Fitness 14e Section V: Concept 14 Nutrition The amount and kinds of food you eat affect your health and wellness. Concepts of Physical Fitness 14e

2. MyPyramid.gov Click icon forinfo on Lab 14b • More personalized, behavioral approach to nutrition. • Web-based assessment tool called MyPyramid Tracker was also released to help consumers monitor their diet and activity behaviors. • Also emphasizes the importance of physical activity. Click here to view MyPyramid Animationhttp://www.mypyramid.gov/global_nav/media_animation-presentation_eng_pc.html Concepts of Physical Fitness 14e

3. Guidelines for Healthy Eating • Make half your grains whole. • Vary your veggies. • Focus on fruits. • Know your fats. • Get your calcium-rich foods. • Go lean with protein. Concepts of Physical Fitness 14e

4. Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet? See the Harvard Nutrition Source website Concepts of Physical Fitness 14e

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8. General Nutrition Concepts • Influences of Nutrition • Health • Appearance • Behavior • Mood • Role of Nutrients in Diet • Growth and development • Provide energy • Regulate metabolism See Web14-1 for info on general nutrition guidelines AND links to the 2005 Dietary Guidelines Concepts of Physical Fitness 14e

9. Classes of Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water Subsequent slides will provide basic information about each nutrient. Concepts of Physical Fitness 14e

10. Types of Carbohydrates (2 types) • Simple • Soda, candy, sweets, fruit • Individual glucose, sucrose, or fructose molecules • Increase blood sugar • Promote fat deposition • Complex • Pasta, rice, breads, potatoes • Contribute nutrients and fiber • Chains of glucose molecules Concepts of Physical Fitness 14e

11. 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 Trends in Carbohydrate Consumption See Web14-4 for distinctions between complex and simple. Concepts of Physical Fitness 14e

12. Low Carb Mania(What is the basis?) Click icon for info on fiber • Proponents of low carb diets blame carbohydrates on the obesity epidemic, but this is not well supported by research. • The quality of carbohydrates is the real issue and it is still wise to consume quality whole grains with adequate fiber. Concepts of Physical Fitness 14e

13. Carbohydrate Recommendations • Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. Look to see that grains such as wheat, rice, oats, and corn are referred to as “whole” in the list of ingredients. • Eat more dark green vegetables, such as broccoli, kale, and other dark, leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. • Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. Concepts of Physical Fitness 14e

14. Types of Fats • Saturated • Animal sources • Solid at room temperature • Unsaturated (poly- or mono-) • Vegetable sources • Liquid at room temperature Click icon for info on fat content of oils 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 Web14-06 Web14-07 Concepts of Physical Fitness 14e

15. Types of Fats continued Click icon for info on hydrogenationprocess • The hydrogenation process used to convert oils into solids produce trans fat, which is just as harmful as saturated fats, if not more so. • Trans fats are known to cause increases in LDL cholesterol and have been shown to contribute to the buildup of atherosclerotic plaque. Concepts of Physical Fitness 14e

16. Fat Substitutes • Olestra • Simplesse • Benecol • Take Control What are the dietary implications of these new food products? Concepts of Physical Fitness 14e

17. Recommendations for Fat Consumption • Dietary Fat Recommendations • Less than 10% of calories in diet from saturated fat • Total dietary fat between 20-35% of calories • Ways to Decrease Intake of Fat • Substitute lean meat, fish, poultry, nonfat milk, and other low-fat dairy products for high-fat foods • Reduce fried foods & foods high in cholesterol Concepts of Physical Fitness 14e

18. Types of Protein • Sources of Protein • Animal (complete) • meats, dairy • Vegetable (incomplete) • beans, nuts, legumes, grains • Types of Amino Acids • Nonessential (11) – can be made by body • Essential (9) – must be obtained from diet • Complete proteins contain all of the essential amino acids Amino acids linked together Concepts of Physical Fitness 14e

19. 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 14e

20. Protein Guidelines • Consume at least 2 servings/day of lean meat, fish, poultry, and dairy products or adequate combination of foods, such as beans, nuts, grains, and rice. • Dietary supplements of protein, such as tablets and powders, are NOT recommended. Concepts of Physical Fitness 14e

21. PRO PRO (10-15%) CHO FAT (30%) FAT CHO (55-60%) PRO PRO (10-35%) CHO FAT (20-35%) FAT CHO (45-65%) Dietary Recommendations (2 different sets) Lab 14a Questions: 1. Why do theguidelines differ? 2. What is a “healthy diet”? 3. How do you calculate these percentages? U.S.D.A. Institute of Medicine Concepts of Physical Fitness 14e calorie calculations

22. 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 14e

23. Vitamin Guidelines Click for info on“anti-oxidants” • 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 14e

24. 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 14e

25. 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 14e

26. 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 14e

27. 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 14e

28. Water Click for more info on water • Vital to life • Drink at least 8 glasses a day • Coffee, tea, and soft drinks should not be substituted for sources of key nutrients, such as low-fat milk, fruit juices, or foods rich in calcium. • Limit daily servings of beverages containing caffeine to no more than three. • Limit sugared soft drinks; they contain empty calories. • If you choose to drink alcohol, do so in moderation. Concepts of Physical Fitness 14e

29. Sound Eating Practices • Consistency (with variety) is a good general rule of nutrition. • Moderation • Minimize reliance on fast foods • Minimize your consumption of overly processed foods and foods high in saturated fat or hydrogenated fats. • Healthy snacks Concepts of Physical Fitness 14e

30. Nutrition & Physical Performance • Complex carbohydrates should constitute as much as 70% of total caloric intake. • A higher amount of protein is generally recommended for active individuals (1.2 g/kg of body weight) because some protein is used as an energy source during exercise. • Protein levels above 15% of the diet are typically not necessary. • Carbohydrate loading and carbohydrate replacement during exercise can enhance sustained aerobic performances. Concepts of Physical Fitness 14e

31. Nutrition Quackery • Ergogenic aids • Dietary Supplements Health and Education Act (1994) • Responsible for an explosion in the sales of products that have not been proven to be effective. Concepts of Physical Fitness 14e

32. Nutrition: Summary • Nutrition is important to health and wellness. • Moderation and variety are recommended. • Some individuals may have additional nutritional needs based on activity level, pregnancy, etc. • Fruits and veggies are critical!! Concepts of Physical Fitness 14e

33. Web Resources Online Learning Center "On the Web”pages for Concept Concepts of Physical Fitness 14e

34. Supplemental Graphics Lab Information Detail on BMI calculations Graphics on Obesity Trends Concepts of Physical Fitness 14e

35. Lab 14a InformationNutrition Analysis • Purpose: Compare quality of “favorite diet” with your ideal “healthy diet” • Procedure: Select foods from food list (Appendix D or other diet tables) and calculate calories from carbohydrates, fats and proteins. Concepts of Physical Fitness 14e

36. Divide the calories by the total to get the percentage Lab 14a InformationNutrition Analysis - cont. Return to presentation Making calorie calculations Calories % of Total Calories • Protein 350 • Fat 800 • Carbohydrate 1400 Totals 2550 13.7 31.4 54.9 100.0 Concepts of Physical Fitness 14e

37. Lab 14b InformationSelecting Nutritious Foods Return to presentation • Purpose: Evaluate the nutritional quality of your diet • Procedure: Record foods consumed for two days on the Daily Diet Record. Calculate calorie intake from list in Appendix C • Implications: Rate the quality of the diet according to the Rating Scale. Click icon to see other food tables Concepts of Physical Fitness 14e

38. 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 14e

39. Ways to Get More Fiber • Eat more fruits and vegetables • Eat whole grain foods Concepts of Physical Fitness 14e

40. 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 14e

41. 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 14e

42. Hydrogenation Process Return to presentation Concepts of Physical Fitness 14e

43. 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 14e

44. 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 14e

45. 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 14e

46. Antioxidant All-Stars • Broccoli • Cantaloupe • Carrot • Kale • Mango • Pumpkin • Red Pepper • Spinach • Strawberries • Sweet potato Concepts of Physical Fitness 14e

47. Minerals with established RDA guidelines Return to presentation • Calcium • Phosphorus • Iodine • Iron • Magnesium • Zinc • Selenium Concepts of Physical Fitness 14e

48. 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 14e

49. Iron Return to presentation • Important component of hemoglobin • Iron deficiency is known as anemia(Symptoms: shortness of breath, fatigue) Concepts of Physical Fitness 14e

50. 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 14e