Nutrition Chapter 6 Kinesiology 2115
Why Worry About Nutrition?
Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) No Data <10% 10%–14% 15%–19% ≥20 Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: Behavioral Risk Factor Surveillance System, CDC
An increase in obesity means an increase in Type 2 Diabetes
Diabetes and Gestational Diabetes Trends Among Adults in the United States, Behavioral Risk Factor Surveillance System, 1990
Diabetes and Gestational Diabetes Trends Among Adults in the United States, Behavioral Risk Factor Surveillance System, 1995
Diabetes and Gestational Diabetes Trends Among Adults in the United States, Behavioral Risk Factor Surveillance System, 2001
Nutrition Basics Essential nutrients: must be taken in for good health Carbohydrates Proteins Fats Minerals Vitamins Water Calorie: unit of energy measure; amount of heat needed to raise 1 gram of water 1 oC Nutrient dense: has a lot of vitamins and minerals with low caloric value
Carbohydrates Preferred energy source Provide 4 calories per gram (10 g of CHO= 40 calories) Foods high in carbs also high in vitamins and minerals, fiber Complex carbs Longer chains of sugars (starches) Nutrient dense foods Simple carbs Simple sugars, anything that ends in –ose Very little additional nutrients Non-nutrient dense foods/drinks
Proteins Provide 4 calories per gram Major building blocks for all parts of body Amino acids are the building blocks of proteins Essential 9 that must be taken in from your diet because your body does not produce them Nonessential 11 that are produced by the body Complete Protein Contains all 9 essential amino acids; found in animals Incomplete Protein Contains some of EAA, but not all; found in plants
animal sources for protein Most Americans rely on animal sources for protein Good plant sources are legumes grains nuts and seeds vegetables
Fats Provides 9 calories per gram Needs for transportation and storage of certain vitamins Vitamins A, D, E & K are fat-soluble Important for regulation of some body functions Form cell membranes and hormones Add flavor to foods “Fill” you up
Vitamins Organic compounds needed in small amounts No energy = No calories Help convert food into energy Fat-soluble Dissolved/stored in fat A, D, E, K Can reach toxic levels if supplements (megadoses) are taken Water-soluble Dissolve in water, removed daily B-Complex, C Must be consumed on a daily basis
Minerals Inorganic compounds needed in small amounts Provide structure and regulation of body processes Muscle contraction Blood clotting Protein synthesis Component of enzymes
Minerals (cont.) Major minerals needed Iron Calcium Used to make hemoglobin, part of red blood cells Allows attachment of oxygen for transport Anemia – develops when insufficient iron is present Calcium Used for bone formation Leads to osteoporosis
Water 70-80% of body is made of water Combines with other substances to dissolve them and transport throughout the body Avg person excretes 2 ½ L of water per day Recommended : 6-8 8 oz glasses of water per day
Fiber Fiber is the indigestible part of plants Not a nutrient Needed to retain water in intestinal tract and move waste products through more quickly Reduces risk of diverticulosis, constipation and hemorrhoids as well as colon cancer 25 g/day for women 38 g/day for men