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Chapter 6

Chapter 6. Nutrition and Weight Management. Six Classes of Nutrients. Carbohydrates Fats Proteins Vitamins Minerals Water . A Healthy Diet. Follow 2 principles: Eat a variety of foods Eat in moderation. Carbohydrates. Glucose Principle energy source Stored in liver as glycogen

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Chapter 6

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  1. Chapter 6 Nutrition and Weight Management

  2. Six Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

  3. A Healthy Diet • Follow 2 principles: • Eat a variety of foods • Eat in moderation

  4. Carbohydrates • Glucose • Principle energy source • Stored in liver as glycogen • Glycogen • Glycogen not used is stored as fat

  5. Glucose song!

  6. 2 Types of CHO’s Simple Complex Starches: Bread Cereal Rice Beans Pasta vegetables • Glucose • Fructose • Galactose • maltose

  7. Athletes and CHO’s • CHO’s help maintain stamina and high energy • Modified carbo consumption • Eat at least 800 mg of cho’s daily for 3 days before high energy sport activity (ADA) • Liquid cho’s supplementation • Consume 8 oz of 5% cho every 15 minutes during activity. http://www.thedailyshow.com/video/index.jhtml?videoId=147519&title=daily/colbert-whats-for-dinner

  8. Protein • Required for tissue repair and growth • Necessary: • Hormones • Enzymes • Blood plasma transport • Not a good source of energy • Amino acids • 9 essential (cannot be produced by body)

  9. Athletes and Protein • Takes a lot longer to digest • May contain high fat content

  10. Fats (lipids) and Cholesterol • most concentrated form of energy • 1 gram of fat = 9 calories supplied • Calories = unit in which energy is measured • Good for healthy skin and hair, insulation, store fat soluble vitamins

  11. 2 Types of Fat Saturated Unsaturated Found in plants Liquid at room temperature Corn oil Canola oil • Contribute to cholesterol production • Leads to atherosclerosis • Solid at room temperature • Butter…. • From animal product

  12. Cholesterolhttp://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b1-8c14581e800bCholesterolhttp://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b1-8c14581e800b Good?! Bad! LDL (low density lipoprotein) Animal products • Sheaths of axons • HDL (high density lipoprotein) • Monounsaturated fats: • Canola/corn oil • Avocados • Nuts • Olive oil

  13. Athletes and Fat • Big supply of energy • Most fat is subcutaneous (under skin) • Restriction of fat intake will make body “hoard” fat and get energy from lean muscle. • ADA recommends 30% of total energy from fat in your daily diet.

  14. Dietary Fiber • Dietary fiber: “roughage” • Reduces blood cholesterol level • Can prevent constipation and other colon disorders • Fiber should not be a part of the pre-exercise meal as the colon can get very active during sports activity

  15. Vitamins Water soluble Fat soluble A, D, E, K Stored in the fat and liver Too much has toxic effects • Consumed in form of supplements • Vitamin C and B complex • Not necessary for athlete to take extra vitamins if they eat balanced meals

  16. Minerals • Examples: • Calcium and phosphorus: build bones and teeth • Magnesium: nerve and muscle function • Sodium: electrolyte: regulates muscle contraction • Chloride: transports electrical charges • Iron: formation of hemoglobin • Zinc: maintains senses

  17. Water • Essential to life • Functions: • Controls body temperature • Energy production • Elimination of metabolic waste product • Dehydration • Impairs athletic performance and increases the risk of heat-related illness

  18. U.S. Department of Agriculture’sDietary Guidelines for Americans • Eat a variety of foods • Healthiest method of maintaining a healthy body weight • Balance calories consumed to amount of calories burned through daily activities

  19. U.S. Department of Agriculture’sDietary Guidelines for Americans • Physical activity is vital for both weight control and good health • Choose a diet low in saturated fats and cholesterol • Choose a diet moderate in sugar and sodium

  20. Weight Gain and Loss Loss Gain ½ to 1 lb per week 1 lb muscle = 2500 additional calories Increase caloric intake by 350/day Increase weight training • Calorie reduction 500 – 1000 per day • Increase physical activity • Behavior therapy • Should not exceed 2 lbs • 1 lb of fat = 3500 calories • Consumption should not fall below 1500 cal.

  21. Anatomy of MyPyramid Activity: Reminder of importance of daily physical activity Proportionality: Shown by width of food bands Variety: Shown by 6 color bands representing 5 food groups. Shows that ALL groups are needed for good health Moderation: Represented by narrowing of each food group from the top. The more active you are the more you can fit in Personalization: shown by person on steps, an “My” Gradual Improvement: Take small steps to improve lifestyle each day!

  22. MyPlatehttp://www.youtube.com/watch?v=u7PJU8ssNeE&feature=relatedMyPlatehttp://www.youtube.com/watch?v=u7PJU8ssNeE&feature=related

  23. Reading A Food Label • The lists of ingredients on a food label are listed in descending order or dominance and weight • Each package must identify the serving size of that food item • Each package must identify the quantities of specified nutrients and food constituents for one serving

  24. Reading A Food Label • Conversion: • 1 gram of fat = 9 calories • 1 gram of protein = 4 calories • 1 gram of carbohydrates = 4 calories • 5-20 Rule • “Bad Nutrients” = 5% or less • Fat, saturated fat, cholesterol, sodium • “Good Nutrients” = 20% or higher • Fiber, minerals, Vitamins

  25. Reading a Food LabelLets do #1 together • Serving Size • Number of Calories in 1 serving • Number of Total Calories from Fat • Total Fat X 9 • Number of Total Calories from CHOs • Total CHOs X 4 • Number of Total Calories from Proteins • Total Protein X 4 • Total Number of Calories in entire package • Servings/container X total calories

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