Presentation Package for Concepts of Physical Fitness 14e Section V: Concept 14 Nutrition This lecture will cover the basics of nutrition The amount and kinds of food you eat affect your health and wellness. Concepts of Physical Fitness 14e 2

Concepts of Physical Fitness 14e MyPyramid.gov Click icon for info on Lab 14b More personalized, behavioral approach to nutrition. Web-based assessment tool called MyPyramid Tracker was also released to help consumers monitor their diet and activity behaviors. Also emphasizes the importance of physical activity. The revised MyPyramid model was designed to convey the key nutrition principles described in the guidelines. The colored bars on the model represent the different food groups (grains, vegetables, fruits, oils, milk, and meat/beans) and the importance of eating a variety of foods. The width of the bars in this figure is proportional to the amount of each food group that should be consumed. This principle of proportionality is conceptually similar to the presentation in the old food guide pyramid, which depicted grains on the bottom level, fruits and vegetables on the second layer, protein sources on the third layer, and fats on the top layer. The tapering of the bars from bottom to top is intended to illustrate the principle of moderation in food choices. The wider base at the bottom stands for the healthier options which should be the base of the diet, while the narrower area at the top stands for the foods (those with more added fat and sugar) that should be consumed less often. This helps people learn to balance sweat treats with other healthier food choices. Click here to view MyPyramid Animation http://www.mypyramid.gov/global_nav/media_animation-presentation_eng_pc.html Concepts of Physical Fitness 14e

Guidelines for Healthy Eating Make half your grains whole. Vary your veggies. Focus on fruits. Know your fats. Get your calcium-rich foods. Go lean with protein. Follow these general guidelines for healthy eating. Make half your grains whole. Whole grains provide more nutrients and more fiber than processed grains. • Vary your veggies. Variety is recommended to ensure adequate amounts of different nutrients. • Focus on fruits. Fruits are valuable sources of vitamins, minerals, and phytochemicals that contribute to good health. • Know your fats. The consumption of trans fat and saturated fat are discouraged, but other forms of fat are considered beneficial in moderation. • Get your calcium-rich foods. The importance of calcium from dairy products is highlighted to promote bone • Go lean with protein. Lean meats and poultry are recommended, as are alternative sources of protein (e.g., beans, nuts). Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet? See the Harvard Nutrition Source website Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e The guidelines make it clear that, although too little of a nutrient can be harmful to health, so can too much. In many ways, the RDAs can be considered threshold values similar to the threshold of training values for physical activity. The target zone for healthy eating would range from the RDA/AI values to the UL values (see Figure 2). Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Another unique aspect of the DRI values is that they were designed to accommodate individualized eating patterns. The recommended DRI values for protein ranges from 10 to 35 percent, while the DRI values for fat ranges from 20 to 35 percent. These ranges are much broader than previous recommendations from the USDA in previous versions of the dietary guidelines. According to the Institute of Medicine (IOM), this broader range was established to “help people make healthy and more realistic choices based on their own food preferences.” The recommended DRI distributions for carbohydrates, fats, and proteins are shown in Figure 3. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e A change in labeling laws in January 2006 has led to some additions to labels. Food manufacturers are now required to list trans fat content on the Nutrition Facts portion of food labels (see Figure 4). This action was prompted by the clear scientific evidence that trans fats are more likely to cause atherosclerosis and heart disease than are other types of fat. The requirement has forced companies to reconfigure their labels but, more important, the action has prompted companies to look for ways to remove excess trans fats from products. Companies realize that the label will shift consumer choices toward foods with lower trans fat content, so food manufacturers have worked to remove trans fat from their products or decrease it. The FDA estimates that, through greater awareness and changes in food products, the labeling regulations will help prevent 600 to 1,200 cases of coronary heart disease and 250 to 500 deaths each year. Concepts of Physical Fitness 14e

General Nutrition Concepts Influences of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet Growth and development Provide energy Regulate metabolism See Web14-1 for info on general nutrition guidelines AND links to the 2005 Dietary Guidelines Nutrition has a variety of effects Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Classes of Nutrients Carbohydrates Proteins Fats Vitamins Minerals Water Subsequent slides will provide basic information about each nutrient. These are the 6 classes of nutrients. Each nutrient plays a different role and is required for life. Concepts of Physical Fitness 14e

Types of Carbohydrates (2 types) Simple Soda, candy, sweets, fruit Individual glucose, sucrose, or fructose molecules Increase blood sugar Promote fat deposition Complex Pasta, rice, breads, potatoes Contribute nutrients and fiber Chains of glucose molecules There are two different types of carbohydrates. Simple and complex carbohydrates are both composed of glucose or fructose molecules but they differ in how they are put together. Simple carbohydrates exist as independent glucose or fructose molecules whereas complex carbohydrates are connected in chains. Because of these differences simple and complex carbohydrates are processed very differently by the body (discuss insulin effect from simple carbos) With the exception of fruit simple carbohydrates are typically known as “empty calories” because they contain nothing but calories. Complex carbohydrates, on the other hand, contain a variety of vitamins, minerals and fiber. Concepts of Physical Fitness 14e

Trends in Carbohydrate Consumption 20 40 60 80 100 C A R B O H Y D T E S SIMPLE COMPLEX 1910 1950 1980 P N 65% 35% 50% 45% 55% This chart shows the trends in carbohydrate consumption over time. Note the progressive decline in the consumption of carbohydrates See Web14-4 for distinctions between complex and simple. Concepts of Physical Fitness 14e

Low Carb Mania (What is the basis?) Click icon for info on fiber Proponents of low carb diets blame carbohydrates on the obesity epidemic, but this is not well supported by research. The quality of carbohydrates is the real issue and it is still wise to consume quality whole grains with adequate fiber. The low carb craze has come and gone Concepts of Physical Fitness 14e

Carbohydrate Recommendations Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. Look to see that grains such as wheat, rice, oats, and corn are referred to as “whole” in the list of ingredients. Eat more dark green vegetables, such as broccoli, kale, and other dark, leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, one small banana, one large orange, and ¼ cup of dried apricots or peaches). Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Types of Fats Saturated Animal sources Solid at room temperature Unsaturated (poly- or mono-) Vegetable sources Liquid at room temperature Click icon for info on fat content of oils These are the major sources of fat in the body. The difference between saturated and unsaturated fats can be explained with the diagram. The diagram shows an unsaturated fat because the carbon chain can accept hydrogen bonds instead of the carbon-carbon double bond. H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H Web14-06 Web14-07 Concepts of Physical Fitness 14e

Types of Fats continued Click icon for info on hydrogenation process The hydrogenation process used to convert oils into solids produce trans fat, which is just as harmful as saturated fats, if not more so. Trans fats are known to cause increases in LDL cholesterol and have been shown to contribute to the buildup of atherosclerotic plaque. The hydrogenation process used to convert oils into solids, however, is known to produce trans fat, which is just as harmful as saturated fats, if not more so. Trans fats are known to cause increases in LDL cholesterol and have been shown to contribute to the buildup of atherosclerotic plaque. Because of these effects, it is important to try to minimize consumption of trans fats in your diet. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Fat Substitutes Olestra Simplesse Benecol Take Control Review the fat substitutes and discuss the implications of these products in the diet. Fat substitutes and neutraceuticals in food products may reduce fat consumption and lower cholesterol. Olestra is a synthetic fat substitute in foods that passes through the gastrointestinal system without being digested. Thus, foods cooked with Olestra have fewer calories. For example, a chocolate chip cookie baked in a normal way would have 138 calories, but an Olestra cookie would have 63. To date, studies examining the effects of Olestra use have not noted any harmful effects. Still, some consumer groups warn that the promotion of Olestra-containing products may make individuals more likely to snack on less energy-dense snack foods. They also express concern that Olestra inhibits absorption of many naturally occurring antioxidants that have been shown to have many beneficial effects on health. What are the dietary implications of these new food products? Concepts of Physical Fitness 14e

Recommendations for Fat Consumption Dietary Fat Recommendations Less than 10% of calories in diet from saturated fat Total dietary fat between 20-35% of calories Ways to Decrease Intake of Fat Substitute lean meat, fish, poultry, nonfat milk, and other low-fat dairy products for high-fat foods Reduce fried foods & foods high in cholesterol The following list summarizes the key recommendations in the 2005 dietary guidelines for fat content of the diet: • Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils. The following guidelines will help you implement these recommendations: Substitute lean meat, fish, poultry, nonfat milk, and other low-fat dairy products for high-fat foods. • Reduce intake of fried foods, especially those cooked in saturated fats (often true of fast-food restaurants), desserts with high levels of fat (many cookies and cakes), and dressings with high-fat ingredients. • Limit dietary intake of foods high in cholesterol, such as egg yolks, organ meats, and shellfish. Use monounsaturated or polyunsaturated fats for cooking. • Limit the amount of trans fatty acids in the diet and in cooking. • Though two or three servings of fish per week may be prudent because of its content of omega-3 polyunsaturated oils, there is not sufficient evidence to endorse a fish oil dietary supplement. • Be careful of the total elimination of a single food source from the diet. For example, the elimination of meat and dairy products could result in iron or calcium deficiency, especially among women and children. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Types of Protein Sources of Protein Animal (complete) meats, dairy Vegetable (incomplete) beans, nuts, legumes, grains Types of Amino Acids Nonessential (11) – can be made by body Essential (9) – must be obtained from diet Complete proteins contain all of the essential amino acids Amino acids linked together There are two primary sources of protein. Animal protein is considered “complete” because it has all of the essential amino acids and other non-essential ones. Vegetable protein is considered an “incomplete” source because it doesn’t contain all of the essential amino acids. This is why vegetarians must consume a variety of foods to get the protein they need. This slide shows conceptually how amino acids are linked together to make proteins. By linking the amino acids in different orders the protein takes on different properties. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Protein Requirements RDA average = .8 g/kg/day RDA athlete = 1.2-1.6 g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body This slide shows the RDA averages for protein intake for average people and for athletes. Athletes need more protein but this can easily be obtained by eating more calories. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Protein Guidelines Consume at least 2 servings/day of lean meat, fish, poultry, and dairy products or adequate combination of foods, such as beans, nuts, grains, and rice. Dietary supplements of protein, such as tablets and powders, are NOT recommended. The following list summarizes the key recommendations in the 2005 dietary guidelines for protein content in the diet: • Of the three major nutrients that provide energy, protein should account for the smallest percentage of total calories consumed (see Figure 3). • Protein in the diet should meet the RDA of 0.8 gram per kilogram (2.2 pounds) of a person’s desirable weight. This is about 36 grams for a 100-pound person. • Generally, protein in the diet should not exceed twice the RDA (1.6 grams per kilogram of a person’s desirable weight). • Vegetarians must be especially careful to eat combinations of foods that assure an adequate intake of essential amino acids, and vegans should supplement their diets with vitamin B-12. The following guidelines will help you implement these recommendations: • Consume at least two servings a day of lean meat, fish, poultry, and dairy products (especially those low in fat content) or adequate combinations of foods, such as beans, nuts, grains, and rice. • Dietary supplements of protein, such as tablets and powders, are not recommended. Concepts of Physical Fitness 14e

Dietary Recommendations (2 different sets) Lab 14a CHO CHO (55-60%) FAT FAT (30%) PRO PRO (10-15%) Questions: 1. Why do the guidelines differ? 2. What is a “healthy diet”? 3. How do you calculate these percentages? U.S.D.A. CHO CHO (45-65%) FAT FAT (20-35%) PRO PRO (10-35%) Institute of Medicine Recommended levels. Explain differences between USDA and IOM recommendations. calorie calculations Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Vitamins Organic substances that regulate numerous and diverse physiological processes in the body Do not contain calories Two types Fat soluble Water soluble Consuming foods high in carotinoid and retinoid is recommended because these foods are associated with the reduced risk for some forms of cancer. Carotinoid- and retinoid-rich foods, such as green and yellow vegetables (e.g., carrots and sweet potatoes), contain high amounts of vitamin A. Diets high in vitamin C (e.g., citrus fruits and vegetables) and vitamin E (e.g., green, leafy vegetables) are also associated with reduced risk for cancer, and one study indicated that diets high in vitamin E are associated with reduced risk for heart disease. It has been hypothesized that vitamins C and E and carotinoid-rich foods act as antioxidants, which help prevent cancer and other forms of disease. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Vitamin Guidelines Click for info on “anti-oxidants” 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. Discuss these important dietary guidelines for vitamins. While supplements contain a large amount of vitamins, they don’t contain the other substances found in fruits and vegetables that may be beneficial. Fortification of foods has been used to ensure adequate vitamin intake in the population. Concepts of Physical Fitness 14e

Vitamin Supplementation? Not necessary if diet is healthy Multivitamins are safe (100% RDA) Not all vitamins are “pure” Can be toxic at high doses The current consensus is that a balanced nutritious diet can provide all of the vitamins that a person needs. If a person wanted to be sure their diet is adequate it is safe to take a multivitamin each day as long as the vitamin does not provide over 100% of the RDA values. Provide vitamin tips for cooking and food preparation: 1. vitamins are found in the peel of most fruits and vegetables 2. steam or microwave foods to retain vitamins 3. keep foods frozen to retain vitamins Concepts of Physical Fitness 14e 5

Concepts of Physical Fitness 14e 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 Minerals Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Click for more info on minerals 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 Review the mineral guidelines. Some of the same guidelines hold for both vitamins and minerals. Concepts of Physical Fitness 14e

Populations Who May Benefit from Supplementation Pregnant/lactating women Alcoholics Elderly Women with severe menstrual losses Individuals on VLCD’s Strict vegetarians Individuals taking medications or with diseases which inhibit nutrient absorption Review the populations that may benefit from supplementation Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Water Click for more info on water Vital to life Drink at least 8 glasses a day Coffee, tea, and soft drinks should not be substituted for sources of key nutrients, such as low-fat milk, fruit juices, or foods rich in calcium. Limit daily servings of beverages containing caffeine to no more than three. Limit sugared soft drinks; they contain empty calories. If you choose to drink alcohol, do so in moderation. Water is the most important nutrient in our diet. We would die much quicker without water than we would without food. Drink at least 8 glasses per day. The following list includes basic recommendations for water and other fluids in the diet: • In addition to foods containing water, the average adult needs about eight glasses (8 ounces each) of water every day. Active people and those who exercise in hot environments require additional water. • Coffee, tea, and soft drinks should not be substituted for sources of key nutrients, such as low-fat milk, fruit juices, or foods rich in calcium. • Limit daily servings of beverages containing caffeine to no more than three. • Limit sugared soft drinks; they contain empty calories. • If you are an adult and you choose to drink alcohol, do so in moderation. The dietary guidelines for Americans indicate that moderation means no more than one drink per day for women and no more than two drinks per day for men (one drink equals 12 ounces of regular beer, 5 ounces of wine [small glass], or one average-size cocktail [1.5 ounces of 80-proof alcohol]). Concepts of Physical Fitness 14e 9

Sound Eating Practices Consistency (with variety) is a good general rule of nutrition. Moderation Minimize reliance on fast foods Minimize your consumption of overly processed foods and foods high in saturated fat or hydrogenated fats. Healthy snacks Concepts of Physical Fitness 14e

Nutrition & Physical Performance Complex carbohydrates should constitute as much as 70% of total caloric intake. A higher amount of protein is generally recommended for active individuals (1.2 g/kg of body weight) because some protein is used as an energy source during exercise. Protein levels above 15% of the diet are typically not necessary. Carbohydrate loading and carbohydrate replacement during exercise can enhance sustained aerobic performances. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Nutrition Quackery Ergogenic aids Dietary Supplements Health and Education Act (1994) Responsible for an explosion in the sales of products that have not been proven to be effective. A food or nutrition product thought to enhance performance is considered to be an ergogenic aid. Many experts considered it to be a compromise between health food manufacturers who wanted no regulation of dietary supplements (such as vitamins, minerals, proteins, and herbs) and those who wanted strict control of these substances. Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Nutrition: Summary Nutrition is important to health and wellness. Moderation and variety are recommended. Some individuals may have additional nutritional needs based on activity level, pregnancy, etc. Fruits and veggies are critical!! Summarize main points Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Web Resources Online Learning Center "On the Web” pages for Concept This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Physical Fitness 14e

Supplemental Graphics Lab Information Detail on BMI calculations Graphics on Obesity Trends Supplemental graphics follow this slide. Concepts of Physical Fitness 14e 34

Lab 14a Information Nutrition Analysis Purpose: Compare quality of “favorite diet” with your ideal “healthy diet” Procedure: Select foods from food list (Appendix D or other diet tables) and calculate calories from carbohydrates, fats and proteins. Lab information Concepts of Physical Fitness 14e

Lab 14a Information Nutrition Analysis - cont. Return to presentation Making calorie calculations Calories % of Total Calories Protein 350 Fat 800 Carbohydrate 1400 Totals 2550 13.7 31.4 54.9 100.0 Divide the calories by the total to get the percentage Lab information Concepts of Physical Fitness 14e

Lab 14b Information Selecting Nutritious Foods Return to presentation Purpose: Evaluate the nutritional quality of your diet Procedure: Record foods consumed for two days on the Daily Diet Record. Calculate calorie intake from list in Appendix C Implications: Rate the quality of the diet according to the Rating Scale. Lab information Click icon to see other food tables Concepts of Physical Fitness 14e

Fiber Soluble - decreases cholesterol levels found in oat bran, fruits and veggies Insoluble - reduces risk of colon cancer found in wheat bran and grains Fiber is not considered to be a nutrient but it is considered important for good health (2 types): Soluble (dissolves) - decreases levels of cholesterol. Mention sources of soluble fiber shown on the slide (fruits, vegetables and oat bran) Insoluble (doesn't dissolve) - decreases risk of colon cancer by decreasing transit time through intestine. Mention sources of insoluble fiber shown on the slide (wheat bran and grains). Recommendation: 25-40g per day Are you getting enough? Concepts of Physical Fitness 14e 10

Concepts of Physical Fitness 14e Ways to Get More Fiber Eat more fruits and vegetables Eat whole grain foods Most American diets are deficient in fiber. The RDA for fiber is 25-40 grams per day. Most Americans probably get about 12-14 grams in their diet. Ways to get more fiber in the diet is to eat more fruits and vegetables and to eat more whole grain foods. (This slide provides a lead in for next slide) Concepts of Physical Fitness 14e 11

Concepts of Physical Fitness 14e A Grain of Wheat Return to presentation BRAN - B vitamins - minerals ENDOSPERM - dietary fiber - starch - protein - some iron and This diagram shows a grain of wheat. Go over the parts in the following order Bran: outer layer with fiber, vitamins, and minerals Endosperm: inner starch layer with carbohydrates Germ: core with vitamins, minerals During processing the bran and germ are typically removed along with the important vitamins, minerals and fiber. By eating whole grain foods you get a more nutritionally dense food that is better for overall health. GERM B vitamins - essential fats - minerals - vitamins (B's , E and folacin) Concepts of Physical Fitness 14e 12

Composition of Oils (%) Return to presentation Type Sat Poly Mono safflower 9 75 16 sunflower 10 66 24 corn 13 59 28 soybean 14 58 28 sesame 14 42 44 peanut 17 32 51 palm 49 9 42 olive 14 8 78 canola 7 35 58 This slide shows the composition of dietary oils. Good choices for the kitchen are olive oil and canola oil since they have the larger percentage of mono-unsaturated fats which have been shown to lower LDL cholesterol. Concepts of Physical Fitness 14e

Hydrogenation Process Return to presentation This slide demonstrates how oil is converted into margarine. Hydrogen molecules are bubbled into oil until the hydrogen binds with the molecule and creates a saturated fat. While margarine doesn’t contain cholesterol, the hydrogenation process creates a type of fatty acid (trans fatty acid) that has been found to be atherogenic (promoting atherosclerosis) Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e 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) Fat soluble vitamins dissolve in the bodies fat tissues. Excess amounts of fat soluble vitamins can get stored up in the tissues and lead to toxic effects. Concepts of Physical Fitness 14e

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 Water soluble vitamins get excreted on a daily basis so the body requires regular amounts of these vitamins. Concepts of Physical Fitness 14e

Water Soluble Vitamins Return to presentation B-1 (thiamine) B-2 (riboflavin) B-6 (pyridoxine) B-12 (cobalamin) Niacin (nicotinic acid) Pantothenic Acid Folic Acid (folacin) Biotin C This is a list of the water soluble vitamins Concepts of Physical Fitness 14e

Antioxidant All-Stars Broccoli Cantaloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato The following list is of the foods that have the most significant health benefits. Concepts of Physical Fitness 14e

Minerals with established RDA guidelines Return to presentation Calcium Phosphorus Iodine Iron Magnesium Zinc Selenium This is a list of the common minerals with established RDA guidelines Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e Calcium Return to presentation Important for preventing osteoporosis RDA = 800-1000 mg/day Found in dairy products and vegetables High protein diets leach calcium from bones and promote osteoporosis Calcium is important for preventing osteoporosis. The RDA is 1000 mg per day for adult women. If using a supplement, most dietitians recommend taking it in several doses since the body cannot absorb all of it at one time Calcium can be found in dairy products and green leafy vegetables. High levels of protein in the diet actually cause calcium to be lost from the bones which can predispose a person to osteoporosis. Concepts of Physical Fitness 14e 8

Concepts of Physical Fitness 14e Iron Return to presentation Important component of hemoglobin Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) Iron is a component of hemoglobin which helps carry oxygen throughout the body. Iron deficiency is known as anemia and is characterized by a shortness of breath and fatigue. Concepts of Physical Fitness 14e 7

Concepts of Physical Fitness 14e Functions of Water Return to presentation Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions Water serves a variety of functions in the body Concepts of Physical Fitness 14e

Caloric Content of Foods Carbohydrates 4 cal/g Protein 4 cal/g Fats 9 cal/g Alcohol 7 cal/g This slide shows the calorie content of different food stuffs Concepts of Physical Fitness 14e

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 day 400 calories from fat = 44 grams of fat/day Review the calculation so that students understand how to calculate nutrient contents of foods Concepts of Physical Fitness 14e

Concepts of Physical Fitness 14e What is Baloney? 80% "fat free” 52 calories / slice 4 grams fat / slice Calories from fat = 4 g/slice X 9 cal/g = 36 calories Percent of calories 36 cal / 52 cal total = 69% Calculate the fat content of baloney to demonstrate the high fat content Concepts of Physical Fitness 14e

What about Sliced Turkey? 98% "fat free” 30 calories / slice 1 gram fat / slice Calories from fat = 1 g/slice X 9 cal/g = 9 calories Percent of calories 9 cal / 30 cal total = 30% Return to presentation Demonstrate the fat content of sliced turkey to appreciate why it is a better choice for sandwiches Concepts of Physical Fitness 14e