Unit #1: NUTRITION

Why is Nutrition Important? Proper nutrition is needed for growth and development Food provides energy for the body to function Proper nutrition boosts the efficiency of the immune system

Why is Nutrition Important? 4. Proper nutrition speeds the recovery from injury, illnesses and it can help prevent injury and illnesses. 5. Your diet can alter your appearance. 6. Certain foods are better than others in relation to athletic performance.

Human Performance - Nutrition All foods we eat can be divided into two categories. 1. Macronutrients 2. Micronutrients

Macronutrients Macronutrients - these are the foods that provide us with energy. (energy nutrients) The three energy nutrients are: 1. Carbohydrates 2. Proteins 3. Fats

Macronutrients - Carbohydrates Carbohydrates are a source of calories from sugars and starches that fuel your muscles and brain. Carbohydrates are the primary energy source when you are exercising hard. You should get about 60% of your calories from carbohydrates found in fruits, vegetables, breads and grains. 1 gram of carbohydrate = 4.1 calories

Macronutrients - Fats 2. Fats (Lipids) Fat is a source of stored energy that is burned mostly during low-level activity (sleeping or reading) and long-term activity. (long runs and bike rides). It is recommended that you limit your fat intake to 25% of your calories. 1 gram of fat = 9.3 calories

Macronutrients - Fats BAD FATS Types of Fats: 1. Saturated Fats: are animal fats (butter, fat in meat) These fats contribute to heart disease and some cancers. BAD FATS

Macronutrients - Fats Types of Fats: Unsaturated Fats - are vegetable fats. These fats help keep the arteries and veins clean. GOOD FATS

Macronutrients - Fats 3. Trans Fats A type of unsaturated fat with trans-isomer fatty acids. (hydrogenation) These fats were created by industries. (Longer shelf life) Trans fats have been shown to increase rates of cancer, diabetes, obesity, Alzheimer’s, liver dysfunction, and infertility in women.

Macronutrients - Fats

Macronutrients - Proteins Proteins are essential for building and repairing muscles, red blood cells, hair, tissues, and for synthesizing hormones.

Macronutrients - Proteins Protein can be used for energy if carbohydrates are not available. (Exhaustive exercise) About 15% of your calories should come from protein rich foods such as fish, poultry, meats, tofu and beans. 1 gram of protein = 4.3 calories

Micronutrients Micronutrients - consist of three other nutrients: 1. Vitamins 2. Minerals 3. Water These nutrients do not provide energy themselves but they act as co-agents in metabolism and many other biological processes.

Micronutrients - Vitamins Vitamins are metabolic catalysts (speed up) that regulate chemical reactions within the body. The vitamins in the body are: A, B complex (B1, B2, B3, B6, B12) C, D, E, K. Vitamins are NOT a source of energy, therefore contain no calories.

Micronutrients - Vitamins Fat Soluble Vitamins: Vitamins A, D, E, K When these vitamins are in excess in the body, the body stores them in fat cells. Water Soluble Vitamins: B-complex and C When there is an excess of Water soluble vitamins, the body excretes them in the urine.

Micronutrients - Minerals Minerals are elements that combine in many ways to form structures of the body (calcium forms bones) and regulate body processes. (Iron in red blood cells transports oxygen) We obtain minerals by eating plants which have absorbed the minerals. The seven key minerals are calcium magnesium, phosphorus, sodium, potassium, chloride and copper. Minerals do NOT provide energy.

Micronutrients - Water Water is an essential substance that makes up about 60 - 75% of your weight. Water stabilizes your body temperature, carries nutrients to and waste away from cells, and is needed for cells to function. Water does not provide energy.

Canada’s Food Guide

Canada’s Food Guide Servings for 14-18 year old males: Grain Products: 7 servings Fruits/Vegetables: 8 servings Meat/Alternatives: 3 servings Milk Products: 3-4 servings

Body Mass Index A formula used to estimate a healthy body weight based on a person`s height.

Body Mass Index B.M.I. = weight height2 Weight in kg Height in meters

Body Mass Index Why use the B.M.I.? In most cases B.M.I. correlates well with increased risk of disease. (coronary, kidney, pancreatic)

Body Mass Index Value Chart What are the values? Value Description 18.5 or lower = underweight 19 – 26 = ideal 27 – 30 = overweight 31 + = obese

Body Mass Index Does B.M.I. work for everyone? The BMI does not distinguish between fat and excess muscle. This means athletes such as wrestlers, football players, weightlifters will record high values but they will not have an increased risk of mortality.

Body Mass Index B.M.I. Activity: 1. Using the scales, determine your height (in meters) and weight (in kilograms) 2. Using the equation for B.M.I. calculate your Body Mass Index. 3. Compare your score with the B.M.I. Value Chart

Calories A calorie is a unit used to measure energy. Unit used for nutrition: 1. Calorie “C” - the amount of energy needed to raise one kilogram of water by one degree Celsius. Not used for nutrition: 2. calorie “c” – the amount of energy needed to raise one gram of water by one degree celsius.

Calories and the Energy Equation Energy Equation = Calories In – Calories Out Calories In = Calories from Food and Drinks Calories Out = Calories burned from Physical Activity and Bodily Functions

Calories and the Energy Equation If you are… Your caloric balance status is… Maintaining your weight “in balance” You are eating roughly the same number of calories that your body is using. Your weight will remain stable. Gaining weight “in caloric excess” You are eating more calories than your body is using. You will store these extra calories as fat and you will gain weight. Losing weight “in caloric deficit” You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

Calories and the Energy Equation

The Energy Equation Energy input = food calories Energy storage = Energy input – Energy output Energy input = food calories Energy output = calories burned during exercise, movement and metabolism

Food Labels Nutrition labeling became mandatory for all prepackaged foods on December 12, 2007. The regulations stipulate the requirements for three different types of nutritional information on food labels.

Food Labels Nutrition Facts Table: The nutrition facts table provides information on calories and 13 nutrients: total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fiber, sugars, protein, vitamin A, vitamin C, calcium and iron.

Food Labels – Nutritional Facts

Food Labels 2. Nutrient Content: Provides a listing of all ingredients in the product. The ingredients are listed in order of most plentiful to least plentiful.

Food Labels - Ingredients

Food Labels 3. Diet Related Health Claims: The regulations permit four claims for foods that are suitable for diets that reduce risk of high blood pressure, heart disease, some types of cancer and osteoporosis.

Food Labels – Health Claims

Restaurant Responsibilities Fast Food restaurants must provide nutritional information on their food.

Food Label Activity Reading food labels: Notice: Serving Size Calories Types of Fats Amount of Vitamins Amount of Minerals 2. Calculating Calories from Macronutrients

Video: Teen Nutrition Questions: What are some benefits of healthy eating? What are some components of a healthy diet? What do you need to balance in order to maintain a healthy body weight? What is important to look for on a nutrition label? What does F-A-T-S stand for? What does P-L-A-N stand for?