1 / 26

Chapter 6

Chapter 6. Nutrition and Weight Management. Six Classes of Nutrients. Carbohydrates Fats Proteins Vitamins Minerals Water . A Healthy Diet. Follow 2 principles: Eat a variety of foods Eat in moderation. Carbohydrates. Glucose Principle energy source Stored in liver as glycogen

rafi
Download Presentation

Chapter 6

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Chapter 6 Nutrition and Weight Management

  2. Six Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

  3. A Healthy Diet • Follow 2 principles: • Eat a variety of foods • Eat in moderation

  4. Carbohydrates • Glucose • Principle energy source • Stored in liver as glycogen • Glycogen • Glycogen not used is stored as fat

  5. Glucose song!

  6. 2 Types of CHO’s Simple Complex Starches: Bread Cereal Rice Beans Pasta vegetables • Glucose • Fructose • Galactose • maltose

  7. Athletes and CHO’s • CHO’s help maintain stamina and high energy • Modified carbo consumption • Eat at least 800 mg of cho’s daily for 3 days before high energy sport activity (ADA) • Liquid cho’s supplementation • Consume 8 oz of 5% cho every 15 minutes during activity. http://www.thedailyshow.com/video/index.jhtml?videoId=147519&title=daily/colbert-whats-for-dinner

  8. Protein • Required for tissue repair and growth • Necessary: • Hormones • Enzymes • Blood plasma transport • Not a good source of energy • Amino acids • 9 essential (cannot be produced by body)

  9. Athletes and Protein • Takes a lot longer to digest • May contain high fat content

  10. Fats (lipids) and Cholesterol • most concentrated form of energy • 1 gram of fat = 9 calories supplied • Calories = unit in which energy is measured • Good for healthy skin and hair, insulation, store fat soluble vitamins

  11. 2 Types of Fat Saturated Unsaturated Found in plants Liquid at room temperature Corn oil Canola oil • Contribute to cholesterol production • Leads to atherosclerosis • Solid at room temperature • Butter…. • From animal product

  12. Cholesterolhttp://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b1-8c14581e800bCholesterolhttp://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b1-8c14581e800b Good?! Bad! LDL (low density lipoprotein) Animal products • Sheaths of axons • HDL (high density lipoprotein) • Monounsaturated fats: • Canola/corn oil • Avocados • Nuts • Olive oil

  13. Athletes and Fat • Big supply of energy • Most fat is subcutaneous (under skin) • Restriction of fat intake will make body “hoard” fat and get energy from lean muscle. • ADA recommends 30% of total energy from fat in your daily diet.

  14. Dietary Fiber • Dietary fiber: “roughage” • Reduces blood cholesterol level • Can prevent constipation and other colon disorders • Fiber should not be a part of the pre-exercise meal as the colon can get very active during sports activity

  15. Vitamins Water soluble Fat soluble A, D, E, K Stored in the fat and liver Too much has toxic effects • Consumed in form of supplements • Vitamin C and B complex • Not necessary for athlete to take extra vitamins if they eat balanced meals

  16. Minerals • Examples: • Calcium and phosphorus: build bones and teeth • Magnesium: nerve and muscle function • Sodium: electrolyte: regulates muscle contraction • Chloride: transports electrical charges • Iron: formation of hemoglobin • Zinc: maintains senses

  17. Water • Essential to life • Functions: • Controls body temperature • Energy production • Elimination of metabolic waste product • Dehydration • Impairs athletic performance and increases the risk of heat-related illness

  18. U.S. Department of Agriculture’sDietary Guidelines for Americans • Eat a variety of foods • Healthiest method of maintaining a healthy body weight • Balance calories consumed to amount of calories burned through daily activities

  19. U.S. Department of Agriculture’sDietary Guidelines for Americans • Physical activity is vital for both weight control and good health • Choose a diet low in saturated fats and cholesterol • Choose a diet moderate in sugar and sodium

  20. Weight Gain and Loss Loss Gain ½ to 1 lb per week 1 lb muscle = 2500 additional calories Increase caloric intake by 350/day Increase weight training • Calorie reduction 500 – 1000 per day • Increase physical activity • Behavior therapy • Should not exceed 2 lbs • 1 lb of fat = 3500 calories • Consumption should not fall below 1500 cal.

  21. Anatomy of MyPyramid Activity: Reminder of importance of daily physical activity Proportionality: Shown by width of food bands Variety: Shown by 6 color bands representing 5 food groups. Shows that ALL groups are needed for good health Moderation: Represented by narrowing of each food group from the top. The more active you are the more you can fit in Personalization: shown by person on steps, an “My” Gradual Improvement: Take small steps to improve lifestyle each day!

  22. MyPlatehttp://www.youtube.com/watch?v=u7PJU8ssNeE&feature=relatedMyPlatehttp://www.youtube.com/watch?v=u7PJU8ssNeE&feature=related

  23. Reading A Food Label • The lists of ingredients on a food label are listed in descending order or dominance and weight • Each package must identify the serving size of that food item • Each package must identify the quantities of specified nutrients and food constituents for one serving

  24. Reading A Food Label • Conversion: • 1 gram of fat = 9 calories • 1 gram of protein = 4 calories • 1 gram of carbohydrates = 4 calories • 5-20 Rule • “Bad Nutrients” = 5% or less • Fat, saturated fat, cholesterol, sodium • “Good Nutrients” = 20% or higher • Fiber, minerals, Vitamins

  25. Reading a Food LabelLets do #1 together • Serving Size • Number of Calories in 1 serving • Number of Total Calories from Fat • Total Fat X 9 • Number of Total Calories from CHOs • Total CHOs X 4 • Number of Total Calories from Proteins • Total Protein X 4 • Total Number of Calories in entire package • Servings/container X total calories

More Related