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Chapter 4

Chapter 4. Nutrition and Your Personal Fitness. The Importance of Nutrition. Healthful eating Nutrients are substance in food that your body needs for energy, proper growth, body maintenance, and functioning. Influences and Your food Choices Hunger Culture Family & friends Emotions

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Chapter 4

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  1. Chapter 4 Nutrition and Your Personal Fitness

  2. The Importance of Nutrition • Healthful eating • Nutrients are substance in food that your body needs for energy, proper growth, body maintenance, and functioning. • Influences and Your food Choices • Hunger • Culture • Family & friends • Emotions • Convenience and cost • advertising

  3. What is the difference between hunger & appetite? • Hunger is natural, inborn drive that protects from starvation. • Appetite is a personal desire, rather than a need. It is psychological, not physical.

  4. Nutrients for Energy • Carbohydrates – 4 calories per gram • Bodies main source of energy • Proteins – 4 calories per gram • Build, maintain, and repair body tissues (muscle) • Fats – 9 calories per gram • Most concentrated form of energy and helps transport other nutrients (fat soluble vitamins)(A,D,E,K)

  5. Carbohydrates4 calories per gram • Simple carbohydrates (simple sugars) • Breaks down very quickly • Fruits, candy, cookies, soda • Complex carbohydrates • Broken down more slowly • Starches • Certain vegetables (corn, broccoli, potatoes) • Breads, cereals, pasta, rice, dry beans • *dietary fiber-aids in digestion & reduces the risk of colon cancer. • 36 grams – Females & 38 grams Males

  6. Protein4 calories per gram • Muscles are made up of 20% protein & 70% water. • Helps build & repair muscles • Helps fight disease • Provides some energy • Amino acids – building blocks of proteins • 22 different types • Body manufactures all but 9 • 9 are called essential nutrients, because you must get them from foods you eat. • Most people need between 10% - 35% of daily calories

  7. Complete & Incomplete Proteins • Compete Proteins • Contain all 9 essential amino acids • Examples: animal products – meats & dairy • Incomplete Proteins • Except soybeans, all plant foods • Vegetarians • Eliminate meat, fish and poultry from diet • Vegans • Same as vegetarians, but also eliminate eggs and dairy

  8. Fats9 calories per gram • Twice the energy of carbs & proteins • Transport and absorbs vitamins A,D,E,K • Regulates testosterone • Enhances flavor of food • Satisfies hunger – longer to digest

  9. Types of fat • Saturated fatty acids • Mainly from animal fats • Butter, lard • Solid at room temperature • Trans fatty acids • Formed when certain oils are processed into solids • Margarine & shortening • Listed on labels as “partially hydrogenated” • Unsaturated fatty acids • Liquid at room temperature • Mainly from plant sources • Examples: corn oil, soybean oil, olive oil, sunflower oil, fish oil

  10. Cholesterol • Low density lipoprotein (LDL) • “bad” • Compound that carries cholesterol from liver • Excess can build in the arteries • Increases the risk of heart disease or stroke • High density lipoprotein (HDL) • Compound that picks up excess cholesterol & takes it to the liver • “good”

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