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Nutrition Notes

Nutrition Notes. General Nutrition Concepts. Influences of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet Growth and development Provide energy Regulate metabolism. Classes of Nutrients. Carbohydrates Proteins Fats Vitamins Minerals Water. PRO. PRO (10-15%).

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Nutrition Notes

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  1. Nutrition Notes Concepts of Physical Fitness 12e

  2. General Nutrition Concepts • Influences of Nutrition • Health • Appearance • Behavior • Mood • Role of Nutrients in Diet • Growth and development • Provide energy • Regulate metabolism

  3. Classes of Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water

  4. PRO PRO (10-15%) CHO FAT (30%) FAT CHO (55-60%) Recommended Dietary Intake

  5. Vitamins • Organic substances that regulate numerous and diverse physiological processes in the body • Do not contain calories • Two types • Fat soluble • Water soluble

  6. Vitamin Guidelines • A balanced diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards • Extra servings of green and yellow vegetables may be beneficial • Extra consumption of citrus and other fruits may be beneficial

  7. Minerals • Inorganic elements found in food that are essential to life processes • About 25 are essential • Classified as major or trace minerals • RDA’s have only been determined for 7 minerals

  8. Mineral Guidelines • A diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards • Extra servings of green and yellow vegetables may be beneficial • Dietary supplementation of Calcium is beneficial for post-menopausal women • Salt should be limited in the diet

  9. Water • Vital to life • Drink half of your body weight in water (ounces) • 2 – 3 ounces every 15 minutes • Takes 22 days to completely hydrate yourself

  10. Fiber • Soluble - decreases cholesterol levels • found in oat bran, fruits and veggies • Insoluble - reduces risk of colon cancer • found in wheat bran and grains

  11. Ways to Get More Fiber • Eat more fruits and vegetables • Eat whole grain foods

  12. Fat Soluble Vitamins • Consist of Vitamins A, D, E, and K • Absorbed at the small intestine in the presence of bile (a fatty substance) • Overdoses can be toxic (A and D)

  13. Water Soluble Vitamins • Consist of B complex and vitamin C • Excesses will be excreted in the urine, however, B-6 and Niacin can be toxic when ingested in unusually large amounts

  14. Antioxidant All-Stars • Broccoli • Canteloupe • Carrot • Kale • Mango • Pumpkin • Red Pepper • Spinach • Strawberries • Sweet potato

  15. Minerals with established RDA guidelines • Calcium • Phosphorus • Iodine • Iron • Magnesium • Zinc • Selenium

  16. Calcium • Important for preventing osteoporosis • RDA = 800-1000 mg/day • Found in dairy products and vegetablesHigh protein diets leach calcium from bones and promote osteoporosis

  17. Iron • Important component of hemoglobin • Iron deficiency is known as anemia(Symptoms: shortness of breath, fatigue)

  18. Divide the calories by the total to get the percentage How much should I be eating? Making calorie calculations • Protein 350 • Fat 800 • Carbohydrate 1400 Totals 2550 Calories % of Total Calories 13.7 31.4 54.9 100.0

  19. Caloric Content of Foods Carbohydrates 4 cal/g Protein 4 cal/g Fats 9 cal/g Alcohol 7 cal/g

  20. Calorie Calculation (Example) • Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat:2000 calories x 20% = 400 calories from fat per day400 calories from fat = 44 grams of fat/day Concepts of Physical Fitness 12e

  21. 80% "fat free” 52 calories / slice 4 grams fat / slice Calories = 4 g/slice X 9 cal/g = 36 calories from fat Percent of 69% calories = 36 cal / 52 cal total = from fat What is Baloney? Concepts of Physical Fitness 12e

  22. 98% "fat free” 30 calories / slice 1 gram fat / slice Calories = 1 g/slice X 9 cal/g = 9 calories from fat Percent of 30% calories = 9 cal / 30 cal total = from fat What about Sliced Turkey?

  23. The Food Pyramid

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