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Nutrition. Fitness Concepts PEAC1621 Kirk Evanson. Nutritional Components. Essential nutrients- carbohydrates, fats, proteins, vitamins, minerals, and water Essential because your body does not make them Macronutrients Needed in large amounts Carbohydrates, Protein, Fats Micronutrients
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Nutrition Fitness Concepts PEAC1621 Kirk Evanson
Nutritional Components • Essential nutrients- carbohydrates, fats, proteins, vitamins, minerals, and water • Essential because your body does not make them • Macronutrients • Needed in large amounts • Carbohydrates, Protein, Fats • Micronutrients • Smaller amounts • Vitamins and minerals
Nutritional Components • 3 essential nutrients supply energy • Carbohydrates- 4 calories/gram • Protein- 4 calories/gram • Fat- 9 calories/gram • Alcohol- how many calories/gram? http://www.losemybeerbelly.info/beerbelly.jpg
Nutritional Components • Proteins • Important for the normal function of bone, muscles, blood, enzymes, various hormones, and cell membranes. • Meat, fish, poultry, eggs, milk products, legumes, and nuts • Carbohydrates • Supply energy to brain cells, nervous system, and blood; important energy supply with moderate to high intensity exercise • Grains (breads and cereals), fruits, vegetables, milk
Nutritional Components • Fats • Source of energy; insulate, support organs; important for absorption of fat-soluble vitamins • Animal foods, grains, nuts, seeds, fish, vegetables • Vitamins • Promote (initiate or speed up) specific chemical reactions within cells • Fruits, vegetables, grains, meat and dairy products
Nutritional Components • Minerals • Regulate body functions; important in maintaining normal cell function • Many sources- food , drinking water • Water • Comprises 50-70% of body • Removes waste, transporting medium • Fruits, vegetables, liquids
Proteins • Amino acids • Building blocks of proteins • Essential amino acids • Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine • Nonessential amino acids are produced by the body, therefore they are of no concern with regards to diet • Complete proteins • Proteins that supply all of the essential AAs. • Fish, poultry, eggs, meat, milk, cheese, and soy are essential proteins.
Proteins • Incomplete proteins • Good source of AAs, but are typically deficient or low in a few Aas • Legumes, nuts, plant sources • Combining sources of proteins can result in a complete protein • Peanut butter sandwich- wheat and peanuts http://kara.allthingsd.com/files/2008/06/peanutbutter_skippy-300x300.jpg http://foodstoragemadeeasy.net/wp-content/uploads/2008/08/istock_000005554148xsmall.jpg
Proteins • Recommended dietary intake (10-15% of diet) • .8-1 grams/kilogram of body weight • Can be as much as 2 grams/kg of body weight depending on activity level • 3 ounces of lean meat, poultry, or fish • 20-25g of protein • 1 cup of pinto or kidney beans • 15-20g • 1.5 ounces of cheese (ex. ~ 2 slices) • 8-12g • Cereals, grains, nuts and veggies • 2-4g/ serving
Fats • Saturated and Unsaturated • Depends on the type of bond between carbon atoms • Saturated • Saturated fats are usually solid at room temperature • Animal fat is a primary source of saturated fat • Whole milk, red meat, cheese, hot dogs, lunch meats • Unsaturated (poly and mono) • Unsaturated fats are typically liquid at room temperature • Olive, canola, safflower- monounsaturated • Corn, soybean- polyunsaturated
Fats • Hydrogenation • Bombard the fat with hydrogens (saturating) • Preserves the food • Deep frying (oils) • Improve food taste • Trans Fat • Saturated fat through hydrogenation or partial hydrogenation that has an atypical conformation, which affects the fat’s chemical activity http://www.otherindiabookstore.com/coverpics/Toxic-Trans-Fat.jpg
Fats • Cholesterol • Low and High Density Lipoprotein (LDL & HDL) • Why is LDL considered ‘bad’? • Excessive saturated fat consumption can increase the risk of cardiovascular disease • Correlation between certain cancers (colon) and saturated fats http://i.ehow.com/images/GlobalPhoto/Articles/4933915/cholesterolarteries21-main_Full.jpg
Fats • Omega-3 fatty acids • Polyunsaturated fat • Positively associated with HDL levels • Reduces the risk of blood clots • Inhibits inflammation • Reduces blood pressure and risk of heart attack/stroke in some individuals http://4pack.files.wordpress.com/2009/03/omega-3-fatty-acids.jpg
Fat • Recommended Dietary Intake (20-35% of TC) • Males- 7 g/day of linoleic acid (essential fat) • Females- 12 g/day • 3-4 teaspoons (15-20g) of vegetable oil/day http://healthydiningfinder.com/img/n101-fats.jpg http://d5vjy4funet7q.cloudfront.net/images/articles/healthy-fats.jpg
Carbohydrate • Simple • Sucrose (table sugar) • Fructose (fruit sugar, honey) • Maltose (malt sugar) • Lactose (milk sugar) • Complex • Starches • Wheat, rye, rice, oats, barley, legumes, potatoes, yams • Fiber • Fruits, vegetables, and grains http://farm3.static.flickr.com/2069/2330108061_69e16e031f.jpg http://nutritionandmedia.org/page16/page4/files/block_34/google-image-result-forhttp___www3.ntu.edu.sg_home_cxguo_eatingright_files_main_files_image003.jpg.jpg
Carbohydrate • Refined carbohydrates • Processing carbohydrates removes important layers of the carb • Germ (inner) and Bran (outer) layers are removed • Ex. brown rice to white rice • Same amount of calories • Loss of vitamins, minerals, and fiber • Glycemic index • Related to how the food affects blood glucose levels • High- causes a spike in blood glucose • Excess glucose- converted to fat
Nutrients and Energy Supply • Exercise • Carbohydrate • Glucose and glycogen • Intramuscular stores of glycogen • Glycogen supercompensation and carbohydrate loading • Blood glucose • Diabetes • Fat • Triglyceride • Intramuscular stores • Free fatty acids
Nutrients and Energy Supply • Proteins • Provides a nominal amount of energy • Extreme circumstances • Results in loss of muscle mass http://www.jamati.com/online/wp-content/uploads/2008/03/abebe-dinkesa-leads-sileshi-sihine-l-and-kenenisa-bekele.jpg
Vitamins • A,D,E,K- Fat soluble • B and C- water soluble. http://z.hubpages.com/u/435814_f520.jpg http://www.nzma.org.nz/journal/120-1262/2729/content00.jpg http://farm4.static.flickr.com/3646/3381935623_37b1225760_m.jpg
Other Substances • Antioxidants • Phytochemicals • Blackberries, walnuts, strawberries, artichokes, cranberries, coffee, raspberries, pecans, blueberries, cloves, grape juice, cocoa, sour cherries, and red wine http://www.lesliebeck.com/images/featured_foods/03-26-2008_NF_26Blackberries2_GJO2C75SC_1.jpg http://www.foodconsultant.biz/picts/berries-antioxidants.jpg
Fad Diets Searching for perfection http://i.dailymail.co.uk/i/pix/2008/06/02/article-1023635-017463F600000578-837_468x737.jpg http://img2.timeinc.net/people/i/2006/startracks/060515/kirstie_alley.jpg
Fad Diets • Selected dieting programs • Zone • Moderate protein, carb • Low in fats • Atkins • Low carb • Jenny Craig • Responsible eating • Attention placed on physical activity, behavior
Fad Diets • Assignment • Find a diet that would be of interest to you • Be ready to talk about it on Tuesday (10/6) • How it works • Why you chose it • Is there proof that it works (success stories, scientific justification, etc.)