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Nutrition & Strategies for Exercise

PEAC1001 Lecture 7. Nutrition & Strategies for Exercise. Concept 14: Nutrition Concept 15: Managing diet and activity for healthy body fatness. Concept 14 Guidelines Dietary recommendations Nutrition and activity Safe eating strategies. Concept 15 Weight control factors Losing body fat

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Nutrition & Strategies for Exercise

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  1. PEAC1001 Lecture 7 Nutrition & Strategies for Exercise Concept 14: Nutrition Concept 15: Managing diet and activity for healthy body fatness

  2. Concept 14 Guidelines Dietary recommendations Nutrition and activity Safe eating strategies Concept 15 Weight control factors Losing body fat Supplements and diets Outline and objectives

  3. Guidelines

  4. What is a serving? • An individual quantity of food or drink taken as part of a meal • Meat and Meat Alternatives: ______________ • Milk and Dairy: 1 cup milk; 1 1/2 cup ice cream or frozen yogurt; 1 1/2 oz. cheese. • Vegetables: 1 cup raw leafy vegetables; 1/2 cup cooked or raw chopped vegetables. • Fruit: _______________(about 1 cup); 1/2 to 3/4 cup juice. • Bread and cereal: 1 slice bread or 1 English muffin; 1 medium, 1/2 bagel; 1 cup cold cereal

  5. Points from the pyramid • Make half your grains whole. • _____________________________ • Vary your veggies • Variety to ensure consumption of all vitamins • Focus on fruits • Valuable source of many nutrients • ______________ • Know the differences between types of fat • Get calcium-rich foods • Help prevent osteoporosis as early as now • __________________ • Using other types than meat, or fatty meat

  6. Key Principles • Physical Activity • Represented by steps • Moderation • Represented by narrowing of each food group from bottom to top • _____________ • Represented by person • Proportionality • Represented by different widths-the widths suggest how much a person should choose from each group • ___________ • Symbolized by the different colors, which represent the five food groups

  7. Dietary agencies • ___________________Allowance (RDA) • The amount of a nutrient needed for most all people • ______________________(DRI) • Revised recommendation of the appropriate amounts of nutrients for the diet. • Adequate Intake (AI) • Tolerable Upper Intake Levels (UL)

  8. DRI values

  9. Carbohydrate • CHO  ____________ • Simple: __________________ • “simple” because they are comprised of only individual fructose/glucose molecules • Complex: ____________________ • “complex” because the molecular structure is more characteristic of large chains

  10. Fiber • _______________ • Fruits, brans, some whole grains • Improving blood lipid profiles • ________________ • Most often found in whole grains • Speeds digestion and the movement of food

  11. What about fat? • 9 calories/gram • Saturated • _______________ • Unsaturated • ________________ • Trans-fat?

  12. The ‘new’ fat • _________ • Idea: make bigger molecules so body cannot digest • Solution: severe diarrhea because body cannot digest these molecules • Sunflower oil • Uses poly-mono unsaturated fats • __________ • Simplesse • Processed with protein

  13. Protein • ______________ • Animal • Meat sources -__________ • Any red color to the meat indicates high levels of iron in the most absorbable types • Vegetable -_______________ • ______________ • Lack the most absorbable types of iron, somehow must be supplemented

  14. Amino acids • ____ total • ________________ • Synthesized in the body by other nutrients • ________________ • Must be obtained directly from the diet • This is what makes protein “complete” or “incomplete”

  15. How much protein? • RDA average person: .8 g/kg/day • __________: 1.2-1.6 g/kg/day • Example: Weight 140lbs/2.2 kg = 63.6 kg(.8)  50.88 g/day PRO

  16. Vitamins and minerals • Vitamins • Fat soluble: _____________ • Does not cook-out • Stored in the body • Water soluble: C- and B-vitamins • Must replenish frequently • Minerals • ________________________ • About _____ essential minerals • Calcium, iron (deficiency: anemia) • Iron is best absorbed when combined with Vitamin-C

  17. Water facts • Comprises about _______ of body weight • Chief component of plasma • _________________ • Lubricates joints • Essential in eyes, spinal cord, soft tissues

  18. What is in… • 98% fat-free turkey • 30 calories/slice, 1 g fat/slice • 1 g/slice X 9 cal/g of fat = 9 calories • 9 calories / 30 total calories = 30% fat • 80% fat-free bologna • 52 calories/slice, 4 g fat/slice • 4 g/slice X 9 cal/g of fat = 36 calories • 36 calories / 52 total calories = 69% fat

  19. how much fat should you consume? • Depends on your caloric needs • Maintain weight: • Typically want ______________ ratio • Want 30% calories from fat? • Consumes: 2000 cal/day • 2000 X 30% = 600 cal/day / 9 cal =  67 grams of fat per day

  20. Some of these actually lead to weight loss…

  21. How: • Main reason: laxative-promoting • Main reason: _______ ______________ -unhealthfully alters metabolic processes

  22. What actually works: Balance intake & expenditure • Combine healthy food with adequate exercise • Think about your goals • Decreasing carbs hinders future weight loss progress

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