Nutrition

Nutrients _______________ Fats Vitamins Water

Carbohydrates “____________________” The body’s preferred source of energy Sources of Carbohydrates: Vegetables, ____, beans, ______, rice, potatoes, ______, nuts, and sugars

Carbs. Cont. Types of Carbs: Simple = (_______) major source of energy for the body Complex = (_________________) broken down by the body to sugar (Longer lasting energy)

Fiber “roughage” ________________________ Cannot be digested Prevents constipation Decreases cancer rates

Fats Lipids (a.k.a. fats)________________ ________________________________ Maintains healthy skin, hair, insulation of body organs against shock, _____________________, and transportation of vitamins

Fats cont. Sources of fat Unsaturated = ________________ Saturated = _______,_______, and poultry Cholesterol – a fat-like substance already made by the body and found in foods of animal origin

Cholesterol Good cholesterol _______ Bad cholesterol _________ _____________________ Substances in the blood that carry cholesterol to the liver for breakdown and excretion Bad cholesterol _________ _____________________ Substances in the blood that carry cholesterol to body cells

Protein “body builders” Repair bone, muscle, skin and blood cells _____________________________ Sources of Proteins: Complete = (________) contains all essential amino acids Incomplete = (______) do not contain all essential amino acids

Vitamins help to regulate many vital body functions Water-Soluble - Vitamins ____ complex and _____ Dissolve in water and excreted through urine if in excess (cannot be stored) Fat-Soluble Vitamins __, __, __, and __ Absorbed and transported by fat (can be stored

Vitamins A = ________ rising out of the water, it’s eyes are lubricated B = ___________ fly all day, requiring energy C = ___________ ( most human like) are the most likely to become doctors, healing people

Vitamins cont. D = _____ love to eat bones, but not strong bones E = ___________ need more because their skin is wrinkled K = a _______ has cut it’s pawl on a piece of glass, needs K to help clot the blood

Minerals Regulates many chemical reactions (physiological processes) in the body _____________________________ Examples: ______, iron, phosphorous, ________, zinc, __________, etc…

Water _____________________________ Regulates body temp. 50-60% of body weight (2/3 of body)

RDA Recommended Dietary Allowances 60% of diet should come from _________________ No more than 30% should come from ___________ 12% should come from ___________

Daily Food Guide Pyramid FATS Sparingly Milk Meat 2-3 2-3 Veggies Fruit 3-5 2-4 Bread, Cereal, Rice, Pasta 6-11

Food Labels Carbohydrates: ____g x __ = total kcal Proteins: ____g x __ = total kcal Fats: ____g x __ = total kcal

Weight Control Calories – a unit to measure________ Basal Metabolism – absolute minimum amount of ____________________ life processes in your body 3500 kcal = _____________

Obesity Obesity = excess body fat Societal Causes: -_____________________ -Automobiles/scooters/motorized kid toys -Television -Sedentary lifestyle

Obesity Cont. results of obesity Increased risk of _______________ __________ in quality of life __________ in self-esteem HBP, Diabetes, HB-cholesterol, Atherosclerosis

Fad Diets Approaches to weight control that are popular for a _______ period of time Many limits on _________ and certain _____________ Could cause health problems

BEWARE!!!!!!!!!!!!!!!!!! Diet products that… Involve eating only ______ food Claims that you can eat _________ you want or as _________ as you want Promises ________ results Supplies too few calories – below _______ Requires a weight loss aid, such as vitamin pills, body wraps, liquid shake, appetite suppressant Does not teach a person how to _______________ ____________to achieve permanent weight loss

Weight Cycling This is the cycle of losing, regaining, losing, and regaining “_______” dieting and “_____” dieting ___________________________ Not healthy = loss lean tissue and replace with fatty tissue

Anorexia Nervosa A disorder in which the ________ fear of becoming _____ results in a sever weight loss from _________________ ________________ Anorexia = _______________ Nervosa = ______________

Anorexia Cont. Signs _________________ Great interest in food Obsessed with exercise Distorted body image Symptoms _________________ Constipation Hormonal changes Impaired Immune system Irregular menstrual cycle _______________

Bulimia “binge and purge” A disorder in which ________________ are followed by some form of __________ or _____________ of the digestive tract. Bulimics know that they have a problem Types of purging __________________

Bulimia Cont. Symptoms/side effects _____________________ Erosion of tooth enamel Tissue damage in stomach, esophagus, and mouth Nutritional deficiencies

Sports and Drugs What do they Really Do?

Positive and Negative Effects Commonly Reported Positive Effects Commonly Reported Negative Effects Both Sexes Men Women Children See Handout

Legal Supplements ____________ Monohydrate ________________ (Mark McGwire) _____________ do not fall under _____ administration. Therefore they are not tested for purity, potency, and long or short term side effects

Creatine Monohydrate Creatine Monohydrate > Creatine Phosphate Helps convert ___ (Adenosine Diphosphate) > ____ (Adenosine Triphosphate) ATP is used to produce ________ during exercise A ________ Supplement Stockpiles extra phosphates

Positive Effects Prolongs _______ performance Reduces _______ recovery time Help _______ lean muscle mass

Negative Effects Muscle _________ Dehydration ________ muscles _______ and ________ problems

Androstenedione Naturally occurring supplement Increases blood levels of ___________ Levels increase from 15 min. to 3 hrs. Max level of increase from 1 to 1.5 hrs. Increases _______________ Decreases _____________ May produce similar side effects as ______________________