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Ch. 8 Nutrition

Ch. 8 Nutrition. Part 2. Daily Value. Found on all food labels Based on a 2,000 calorie diet Guidelines Fat: 30% of calories Carbohydrates: 60% of calories Protein: 10% of calories. Recommended Servings. Grains: about 6 ounces, at least half should be whole grain Vegetables: 2.5-3 cups

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Ch. 8 Nutrition

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  1. Ch. 8 Nutrition Part 2

  2. Daily Value • Found on all food labels • Based on a 2,000 calorie diet • Guidelines • Fat: 30% of calories • Carbohydrates: 60% of calories • Protein: 10% of calories

  3. Recommended Servings • Grains: about 6 ounces, at least half should be whole grain • Vegetables: 2.5-3 cups • Fruit: 2 cups • Dairy: 3 cups • Protein: 5.5-6.5 oz • Oils: 6-7 teaspoons

  4. Maintaining Weight • If you consume the same number of calories as your body requires, you will maintain the same weight • If you consume more than your body needs, you will gain weight • If you consume less than your body needs, you will lose weight

  5. Maintaining Weight • One pound of fat is approximately 3,500 calories • Losing Weight • Diet • Exercise • Gaining Weight • Increase calorie intake but must make sure it is not high in fat

  6. Pre-Game Meals • Consumed 3-4 hours before the game • High carbohydrates and fluids • Moderate intake of proteins • Avoid caffeine • Small snack such as peanut butter crackers, bananas, water approx. 1-2 hours before

  7. BMIand BMR • Body Mass Index (BMI) • BMI=Wt. in lbs ÷ Ht. in in.÷ Ht. in in. × 703 • Normal = 18.5-24.9 • Overweight = 25-29.9 • Basal Metabolic Rate (BMR) • Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) • Men: BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) - ( 6.8 x age in year )

  8. Harris Benedict Equation • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 • If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 • If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 • If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

  9. Female Athlete Triad • Disordered eating • Amenorrhea-absence of menstrual cycle • Osteoporosis-bone loss • Most common in sports that emphasize leanness

  10. Anorexia Nervosa • Psychophysiological disorder where the person has an abnormal fear of being obese • Most commonly in young women • Substantial weight loss • Fatigue and dizziness • Osteoporosis • Heart failure

  11. Bulimia • Eating disorder characterized by binge eating and purging • Common in young women of normal weight • Dental cavities • Stomach ulcers • Weight fluctuations • Damage to esophagus

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