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Principles of Nutrition

Principles of Nutrition. Nutrition. Linked to overall good health Diet includes sufficient amounts of nutrients to carry out normal tissue growth, repair, and maintenance of the body. Essential Carbohydrates Fats Proteins Minerals Vitamins water. Non-essential Body makes. Nutrients.

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Principles of Nutrition

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  1. Principles of Nutrition

  2. Nutrition • Linked to overall good health • Diet includes sufficient amounts of nutrients to carry out normal tissue growth, repair, and maintenance of the body

  3. Essential Carbohydrates Fats Proteins Minerals Vitamins water Non-essential Body makes Nutrients

  4. High Nutrient Density • Nutrient density and calorie content not related (low calories; high nutrients) • Refers to foods rich in nutrients relative to the energy content • Should be as close to the original product • Grapes vs. grape juice vs. grape drink

  5. Essential Nutrients • Fuel nutrients • Carbs, fats, proteins • Source of calories for the body • Carbs = high octane fuel • Carbs and fats primarily source of energy for physical activity

  6. Carbohydrates • From plants • Primary energy providers • Simple vs. complex • Transformed in the body to the form of glucose • 55%-60% of total caloric intake • 4 calories/gram

  7. Simple Carbohydrate • Contain one or two sugars in each molecule • Monosaccharides (glucose, fructose, galactose) • Disaccharides (sucrose, lactose, maltose) • Empty calories (no nutritional value)

  8. Complex Carbohydrates • Polysaccharides • Starches, dextrins, glycogen • Rice, cereal, beans, breads, etc.

  9. Fiber • Indigestible portion of fruits, veggies, grains • Form of complex carbohydrate • Can be soluble or insoluble

  10. Fats • Sources of fats • Vegetable oils • Animal oils • Butter • Cheese • 1 gram of fat contains 9 calories • Highest of any nutrient

  11. Saturated Fat • Animal products and by-products • Typically solid at room temperature • Will lead to total serum cholesterol levels • No more than 10% of daily total caloric intake • Primary culprits in CAD

  12. Unsaturated Fat • Subdivided into monounsaturated and polyunsaturated fats • Monounsaturated fats are more desirable as they tend to lower the “bad” cholesterol and not the “good” cholesterol (may protect against heart disease)

  13. Proteins • Essential for maintenance and repair of all body tissues, enzymes, and some hormones • Not the preferred energy source

  14. Carry oxygen (hemoglobin) Fight disease (antibodies) Catalyzes reactions (enzymes) Movement (actin/myosin) Connective tissue (collagen) Clotting of blood (prothrombin) Messenger (hormones) Functions of Proteins

  15. Proteins Cont. • Amino acids • 20 found in food; 9 are essential • Animal products=complete proteins • Plant products=incomplete proteins • 12-15% of daily caloric intake • Creatine: effectively builds mm; long term effects unknown; found in fish; easily obtained through diet

  16. Vitamins • 13 vitamins, none manufactured by the body • Regulators of body processes • No caloric value • Can be either fat-soluble or water-soluble

  17. Fat-Soluble Vitamins • Vitamins A, D, E, and K • Bind to fat molecules and are absorbed in the small intestine • Excessive amounts of vitamins can be toxic

  18. Water-Soluble Vitamins • All B complex vitamins and C • Cannot be stored in the body

  19. Minerals • Approx 25 minerals • Essential to body processes • Stored in liver and bones • Aid in mm contractions and physical activity

  20. Sodium and Potassium • Transmission of nerve impulses • Aids in heart functioning

  21. Iron • Helps in oxygen transport (hemoglobin) • Anemia=insufficient iron consumption • Blood volume is below normal • Fatigue • Found in red meats

  22. Calcium • Most abundant in body • Formation of bones, teeth, blood clotting, and mm contraction • Osteoporosis • Supplementation

  23. Water • Most essential nutrient • Body is 70% water • 8 glasses daily • More needed if activity is in heat

  24. Nutrient Recommendation • RDA=recommended daily allowance • Nutrient requirement for any vitamin or mineral is the amount needed to prevent diseases

  25. Food Guide Pyramid

  26. Supplements • Most supplements are not necessary if eating a well balanced diet • Body processes foods better than pills • 1-a-day multivitamin • Medical conditions • Anemia, osteoporosis, female athlete triad

  27. Food for Performance • Carbohydrate loading • If exercising > 1 hour per day, 70% of calories should come from carbohydrates • Re-supply system with carbohydrates within an hour of prolonged activity

  28. Caffeine • CNS stimulant • Increases • Alertness • Nervousness • Irritability • Increased heart rate • Headaches • Decreases fatigue

  29. Free Low Lean Extra lean High Good source Reduced Less Light More Healthy Fewer Nutrient Content Descriptors Pgs. 259-260

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