Nutrition 6/9/2015

Nutrition and Exercise Personal fitness requires positive lifestyle choices including physical activity and eating healthy. “If you don’t take care of your body, where are you going to live?”  ~Unknown 6/9/2015

Nutrition and Nutrients Nutrition – The study of food and how your body uses the substances in food Nutrients – Substances in food that your body needs for energy, proper growth, body maintenance, and functioning 6/9/2015

Calories Calorie The amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius Term to Know Your body’s energy needs are measured in calories. 6/9/2015

Nutrients for Energy Carbohydrates - the body’s chief source of energy Proteins - serve as a secondary source of energy Fats - or lipids, are another type of nutrient that provide energy 6/9/2015

Carbohydrates Carbohydrates are classified as: Simple carbohydrates These are sugars found in fruits, candy, cookies and soda. They provide quick energy. Complex carbohydrates These are starches found in vegetables like corn and potatoes, as well as breads, cereals, pastas, rice, and dry beans. They provide sustained energy. 6/9/2015

Carbohydrates Adipose tissue Body fat Term to Know If a person takes in more carbohydrates than their body can use for energy or store as glycogen, the excess glucose is stored as adipose tissue. 6/9/2015

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Carbohydrates and Athletes Carbohydrates fuel high school athletes during both school hours and difficult practice sessions. Complex carbohydrates give longer lasting energy, but simple carbohydrates give high school endurance athletes a boost during long events or practices. Young athletes should eat healthy oats or cereals for breakfast, sandwiches on whole-wheat bread rather than white bread or buns, raw fruits and vegetables and whole-wheat crackers to ensure adequate carbohydrate intake. 6/9/2015

Protein Protein is a component of bones, connective tissue, skin, blood, and vital organs. Your body needs protein to: grow, repair, and maintain itself. help fight disease. supply energy. 6/9/2015

The building blocks of proteins Amino acids The building blocks of proteins Term to Know There are 22 different amino acids. Your body can manufacture all but nine. These are called essential amino acids because you must get them from the foods you eat. 6/9/2015

Protein Complete proteins contain all nine essential amino acids. There are two types of proteins found in foods: Complete proteins contain all nine essential amino acids. Animal products such as meats and dairy products are sources of complete proteins. Incomplete proteins lack one or more of the essential amino acids. Most plant foods are incomplete proteins. 6/9/2015

Protein Vegetarians Individuals who eliminate meat, fish, and poultry from their eating plans Term to Know Vegetarians and Vegans must eat a variety of plant-based foods and dairy products to ensure an adequate intake of complete proteins. Vegans Vegetarians who also eliminate eggs and dairy products from their diets 6/9/2015

Protein 6/9/2015

Protein and Athletes High school athletes do not need a high-protein diet, but do need high-quality protein. Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimize carbohydrate storage in the form of glycogen. Protein plays a vital role in muscle development and health, tissue repair, wound healing and hormone regulation. Avoid high-fat protein found in fried fast food burgers and instead focus on grilled lean beef or chicken, eggs, seafood, seeds, and nuts and nut butters. 6/9/2015

Fats Fats are good for you because… Fats supply twice the energy of a gram of carbohydrate or protein. Fats transport and absorb vitamins A, D, E, and K. Fats help regulate the hormone testosterone, which is used to build body tissue. Fats enhance the flavor and texture of foods. Fats help satisfy huger because they take longer to digest. 6/9/2015

Fats Fats are not good for you because… Eating too many fats can clog arteries and lead to heart disease. Eating too many fats can lead to certain types of cancer. Fat that is not used as energy is stored as adipose tissue. Excess body fat can lead to unhealthful weight gain and obesity. Excess fat can lead to type 2 diabetes. 6/9/2015

Fats 6/9/2015

Fats and Athletes Teen athletes burn calories while working out or competing and need healthy fats to help them sustain themselves during athletic events. Unhealthy fats such as the saturated fats found in many fried or processed foods may eventually contribute to teens developing heart disease as they age. Better fat choices include unsaturated fats found in canola or olive oil, avocados, nuts, peanut butter and cold water fish such as herring, salmon and cod. 6/9/2015

Micronutrients Vitamins Micronutrients that help control body processes and help your body release energy to do work Term to Know Because vitamins and minerals are nutrients needed in tiny amounts, they are known as micronutrients. Vitamins don’t contain calories, so they don’t provide energy. 6/9/2015

Vitamins Teenagers have nutritional needs that are linked to the changes that their bodies experience during the adolescent years. Deficiencies in vitamin health in the teen years can lead to lasting problems with physical growth, bones and the skin, as well as temporary issues with mood, concentration and energy. By attending to the essential vitamin needs for teens, it is possible to have better health outcomes. 6/9/2015

Micronutrients Minerals Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes Term to Know Minerals such as calcium, potassium, sodium, and iron, help your body function. Like vitamins, minerals do not contain calories or supply your body with energy. 6/9/2015

Micronutrients Minerals help your body function. Calcium helps build and maintain strong bones. Potassium aids in normal muscle contractions and in the sending of nerve impulses that control the movement of muscles. Sodium helps maintain the fluid balance inside and outside cells and helps nerve impulse transmission. Iron is part of the hemoglobin in red blood cells, which carry oxygen from the lungs to all cells. 6/9/2015

Water Drinking water is essential for these reasons: Digestion And Transport - Water plays an essential role in digestion and the transportation of nutrients through your body. Temperature Control - Water is a good medium for regulating temperature. Structure – Water provides structure that protects vital organs. Dehydration - If you go too long without adequate hydration, you will soon suffer loss of motor function and cognitive skills. 6/9/2015

Sugary Drinks Excess sugar that is not needed is stored as body fat. The Average teen should take in around 25 grams of sugar per day. A 8 oz Minute Maid Orange Juice has 24 grams. An 8 oz Red Bull has 27 grams. A 12 oz Coca Cola has 39 grams. A 16 oz Gatorade has 24 grams. A 16 oz Rockstar has 62 grams. A 16 oz Frappuccino has 47 grams. A 20 oz Vitamin Water has 33 grams. A 24 oz Arizona Tea has 72 grams. A Medium McDonald’s Shake has 111 grams. Excess sugar that is not needed is stored as body fat. 6/9/2015

Nutrition Facts Nutrition Facts panel Provides a thumbnail analysis of a food’s calories and nutrient content for one serving Term to Know By reading the Nutrition Facts panel, you can compare different food products, make wise choices, and get an idea of what and how much you are consuming. 6/9/2015

Developing Healthy Eating Habits Breakfast is important for these reasons: Breakfast replenishes your body’s energy supply. Breakfast improves your physical and mental performance. Breakfast is important for maintaining a healthy weight. Breakfast may help you avoid overeating later in the day. 6/9/2015

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