Notes from Chapter 9 in your Textbook, Personal Fitness Nutrition Notes from Chapter 9 in your Textbook, Personal Fitness

Objective Content Objective: The students will identify the function for each of the six essential nutrients needed by our body and found in the foods that we eat on their notes outline.

Nutrients Definition – A substance that must be consumed to promote normal growth, maintenance, and repair of body cells. What Nutrients do you know? Carbohydrates Minerals Proteins Vitamins Fiber Fats Water

What are the Functions of Nutrients? Regulate body processes Build, repair and maintain body tissues Provide energy There are 6 Essential Nutrients! What are they? Protein Carbohydrates Fats Vitamins Minerals Water

1. What is the Function of Protein in the Body? Protein builds, repairs and maintains body tissues. Protein provides about 4 calories of energy per gram Proteins are made up of amino acids (basic building blocks)

2. What is the Function of Carbohydrates in the Body? Carbohydrates are the nutrients that provide energy to the body. They offer about 4 carloires of energy per gram There are two types of carbohydrates: Simple – Sugar that enters the body rapidly for quick energy Complex – Starches/long lasting or stored energy

What foods contain carbohydrates?

3. What is the Function of Fat in the Body Fat is a source of stored energy It helps make certain vitamins available in the body Cushions and protects certain organs in the body Each gram of fat provides about 9 calories of energy Two Types of Fats: Saturated – Poses cholesterol risk and comes from animals Unsaturated – Not as unhealthy and comes from vegetables Trans-Fat – Formed when vegetable oils are processed into solid fats and increases shelf life.

From Fat we get….. Cholesterol HDL (High Density Lipoprotein) = Good cholesterol; believed to help remove the extra cholesterol from artery walls. LDL (Low Density Lipoproteins) = Leads to the buildup of cholesterol on the walls of arteries, causing cardiovascular disease

4. What are the Functions of Vitamins in the Body? Vitamins help promote chemical reactions in the body They help release energy from fats and carbohydrates Two Types of Vitamins: Water-Soluble: Dissolve in water and can’t be stored in body tissues Fat-Soluble: Absorbed in fat cells

5. What are the Functions of Minerals in the Body? Minerals are nutrients needed by the body in small amounts to help regulate chemical reactions and body processes. Examples: Calcium + Vit. D = Strong Bones and Teeth Sodium – Maintains water balance in the body

6. What are the Five Functions of Water in the Body? Makes up part of the blood Helps process digestion Helps remove body wastes Regulates body temperature Cushions spinal cord and joints in the body How many cups of water should you drink a day? 8 cups

What is Fibers Function in the Body? Fiber is the parts of food that cannot be digested It is important to the body because it helps move waste through the digestive tract.

Daily Guidelines for the Number of Servings of Each Major Food Group Food Guide Pyramid My Pyramid My Plate 1992 2005 2011

Level of Activity – Michael Phelps Video Question What four factors affect the number of servings best for you each day? Age Sex Size Level of Activity – Michael Phelps Video

What are Dietary Guidelines? They are recommendations for diet choices for healthy Americans who are 2 years or older.

What are the 7 Dietary Guidelines? Eat a variety of foods Balance the foods you eat with physical activity to maintain or improve your body weight. Choose a diet low in saturated fats and cholesterol Choose a diet high in grains, fruits and vegetables Choose a diet moderate in sugar Choose a diet moderate in salt and sodium Teens should not drink alcohol

Calculation of Caloric Intake

Calculation of Caloric Intake Cont. Teenage Girls Teenage Boys ~2,200 Calories Per Day Carbohydrates - 55% of 2,200 = 1,210 calories or 302 grams Fats - 30% of 2,200 = 660 calories or 93 grams Proteins - 15% of 2,200 = 330 calories or 83 grams ~2,800 Calories Per Day Carbohydrates - 55% of 2,800 = 1,540 calories or 385 grams Fats - 30% of 2,800 = 840 calories or 93 grams Proteins - 15% of 2,800 = 420 calories or 105 grams

What is a Food Label and why are they Important? A nutritional panel of information required on all processed food by the FDA (Food and Drug Administration). It provides important information about that specific food.

List the 7 Things Found Under the Nutrition Facts of a Food Label Serving Size Amount Per Serving % Daily Value List of Nutrients Vitamins and Minerals Daily Values/Calories Footnote Ingredients listing

Homework ***Please bring in a food label from any food product of your choice. We will be using these for a graded activity next class. Due Dates: AD = Thursday 3/12 BE = Friday 3/13 CF = Monday 3/16