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NUTRIENTS

NUTRIENTS. Nutrients - substances in foods that your body needs in order to grow, have energy, and stay healthy The 6 Nutrients: Carbohydrates Proteins Fats Vitamins Minerals Water. Carbohydrates. Purpose: provide energy to the body

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NUTRIENTS

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  1. NUTRIENTS • Nutrients- substances in foods that your body needs in order to grow, have energy, and stay healthy • The 6 Nutrients: • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

  2. Carbohydrates • Purpose: provide energy to the body • Good sources: Rice, pasta, breads, potatoes, beans (complex carbs) Proteins • Purpose: build and repair body cells and tissues • Good sources: meat, dairy, eggs (complete proteins)

  3. Fats • Purpose: energy storage, keep the skin healthy, promote normal growth, and transport certain vitamins throughout the body • Sources: animal products and oils Vitamins • Purpose: regulation of numerous body functions

  4. good vitamin sources • A and C • Fruits and vegetables • B • Breads and cereals • D • Milk • E • Nuts and oils • K • Green, leafy vegetables

  5. Minerals • Purpose: strengthen bones and teeth, keep blood healthy, and keep organs working properly • Calcium, phosphorus, and magnesium build and renew bones • Iron is required for making red blood cells • Potassium, sodium, and chloride are electrolytes which maintain the body’s balance of fluids

  6. good mineral sources • Calcium and phosphorus • Milk • Iron • Meat and green, leafy vegetables • Sodium • Table salt • Potassium • Bananas, potatoes • Magnesium • Green vegetables

  7. Water • Purpose: aids in digestion, transports other nutrients, removes wastes from the body, and regulates body temperature • Adults are about 60% water

  8. DIET • Diet- all the things that you regularly eat and drink • A good diet provides the appropriate amount of energy from an appropriate balance of nutrients

  9. DIET • The amount of energy in food is measured in calories • Calories come from carbohydrates, fat, and protein • Appropriate balance of nutrients: • 55% of calories from carbohydrates • 30% of calories from fat • 15% of calories from protein • A 55-30-15 balance delivers energy to the body while maintaining its tissues and processes • Must also be sure to get enough vitamins and minerals

  10. The Food Guide Pyramid • The pyramid is a practical guide to achieve a properly balanced diet

  11. Grains Meats & Beans Milk Vegetables Oils Fruits

  12. serving size calories nutrients & % daily values reference values ingredients

  13. Is it a healthy choice? • A useful way to determine if a food is “nutrient dense” by reading its label: • Hold up one finger for each of the following nutrients which have 10% or more listed for its daily value: • Fiber • Vitamin A • Vitamin C • Iron • Calcium

  14. Is it a healthy choice? • Put a finger down if the food has 200 or more calories per serving • If you have no fingers up, this is not a healthy choice. If you have at least one finger still up, this food is a good choice.

  15. Body Weight • Body weight is determined by the amount of energy (calories) taken in and the amount of energy burned • When the number of calories taken in is the same as the number burned, body weight stays the same

  16. Body Weight • When more calories are burned than are taken in, weight loss occurs

  17. Body Weight • When more calories are taken in than are burned, weight gain occurs

  18. Health Concerns with Excessive Body Weight • Heart and circulatory problems • 6 times more likely to develop heart disease • Diabetes • 10 times more likely to develop Type 2 Diabetes • Muscular/Skeletal problems • Respiratory Problems

  19. Weight Management • Watch portion sizes • Eat slowly • Don’t skip meals • Choose broiled, baked, or steamed over fried foods • Exercise • NO EXTREME DIETS • About 2 pounds per week is healthy weight loss

  20. Physical Fitness • Fitness is the ability to handle the physical work and play of everyday life • Physical fitness is not a singular thing—it involves a number of components • To say that someone is physically fit is to say that he or she is conditioned in all of these areas • Weakness in any of the areas indicates a sub-optimal fitness level

  21. Components of Physical Fitness • Muscular strength- the ability of the muscles to apply a force • Importance- improved function in everyday life, ability to act in emergency, and performance in competitive tasks • Muscular endurance- how long the muscles can go without tiring out • Importance- improved task performance in everyday life and competition • Flexibility- the ability to move the joints freely and easily • Importance- reduced risk of injury, improved performance in competitive tasks

  22. Components of Physical Fitness • Cardiorespiratory fitness- how well the heart and lungs work together to deliver oxygen to the body • Importance- reduced risk of heart disease, improved performance in everyday and competitive tasks • Body composition- the proportion of fat to lean mass on the body • Importance- reduced risk of chronic disease, expanded physical capabilities

  23. Adaptations to Exercise • Adaptation- changes to an organism in response to its environment • Exercise is physical activity that develops fitness • Different types of exercise are necessary to improve the different components of fitness

  24. Adaptations to Exercise • Muscular Strength • Resistance training results in the increase of size and/or number of muscle fibers • Muscular Endurance • High repetition, low resistance training improves muscular endurance • Through such training, the muscle fibers become better able to produce energy (aerobically) to keep going

  25. Adaptations to Exercise • Cardiorespiratory Fitness • Aerobic training results in increased heart strength and improved oxygen delivery to cells • Aerobic exercise- nonstop, rhythmic, vigorous activity that increases breathing and heartbeat rates • The heart is a muscle, and training it results in strength gains like those of skeletal muscle • A stronger heart can pump blood out to the body more efficiently

  26. Adaptations to Exercise • Flexibility • Stretching improves flexibility • Enhances muscles’ ability to lengthen • Body Composition • Best improved through a combination of decreasing fat and increasing muscle • Aerobic exercise is most effective at burning fat • Resistance training adds muscle

  27. Quantity and Quality of Exercise REQUENCY F I T T NTENSITY IME YPE

  28. Quantity and Quality of Exercise For cardiorespiratory improvement: • Frequency- how many times per week • Should be 3 to 5 days per week • Intensity-how hard you work • Measured by taking pulse • Should be between 60 and 80% of maximum heart rate • Time- how long per exercise session • should be 20 to 60 minutes continually, depending on intensity • Type- what kind of exercise you are doing • should be aerobic

  29. Quantity and Quality of Exercise • Resistance Training- at least one set of 8 to 12 repetitions of 8 to 10 exercises conditioning the major muscle groups, at least two days per week • May be different for athletes conditioning with heavier weights

  30. Calculating Target Heart Rate • Find Maximum Heart Rate • 220 minus your age • Find lower end of range (60% of Max) • Max HR x .60, round any decimal up • Find higher end of range (80% of Max) • Max HR x .80, round any decimal up

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