Chapter 6 Nutrition and Weight Management

3 Six Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water

4 A Healthy Diet Follow 2 principles: – Eat a variety of foods – Eat in moderation

5 Carbohydrates Glucose – Principle energy source – Stored in liver as glycogen Glycogen – Glycogen not used is stored as fat

Glucose song!

2 Types of CHO’s Simple Glucose Fructose Galactose maltose Complex Starches: – Bread – Cereal – Rice – Beans – Pasta – vegetables

Athletes and CHO’s CHO’s help maintain stamina and high energy Modified carbo consumption – Eat at least 800 mg of cho’s daily for 3 days before high energy sport activity (ADA) Liquid cho’s supplementation – Consume 8 oz of 5% cho every 15 minutes during activity. d=147519&title=daily/colbert-whats-for-dinner

9 Protein Required for tissue repair and growth Necessary: – Hormones – Enzymes – Blood plasma transport Not a good source of energy Amino acids – 9 essential (cannot be produced by body)

Athletes and Protein Takes a lot longer to digest May contain high fat content

11 Fats (lipids) and Cholesterol most concentrated form of energy 1 gram of fat = 9 calories supplied – Calories = unit in which energy is measured Good for healthy skin and hair, insulation, store fat soluble vitamins

2 Types of Fat Saturated Contribute to cholesterol production – Leads to atherosclerosis Solid at room temperature – Butter…. From animal product Unsaturated Found in plants Liquid at room temperature – Corn oil – Canola oil

Cholesterol 8c14581e800b 8c14581e800b Good?! Sheaths of axons HDL (high density lipoprotein) – Monounsaturated fats: Canola/corn oil Avocados Nuts Olive oil Bad! LDL (low density lipoprotein) – Animal products

Athletes and Fat Big supply of energy Most fat is subcutaneous (under skin) – Restriction of fat intake will make body “hoard” fat and get energy from lean muscle. ADA recommends 30% of total energy from fat in your daily diet.

15 Dietary Fiber Dietary fiber: “roughage” – Reduces blood cholesterol level – Can prevent constipation and other colon disorders Fiber should not be a part of the pre-exercise meal as the colon can get very active during sports activity

Vitamins Water soluble Consumed in form of supplements Vitamin C and B complex Not necessary for athlete to take extra vitamins if they eat balanced meals Fat soluble A, D, E, K Stored in the fat and liver To much has toxic effects 16

17 Minerals Examples: – Calcium and phosphorus: build bones and teeth – Magnesium: nerve and muscle function – Sodium: electrolyte: regulates muscle contraction – Chloride: transports electrical charges – Iron: formation of hemoglobin – Zinc: maintains senses

18 Water Essential to life Functions: – Controls body temperature – Energy production – Elimination of metabolic waste product Dehydration – Impairs athletic performance and increases the risk of heat-related illness

19 U.S. Department of Agriculture’s Dietary Guidelines for Americans Eat a variety of foods Healthiest method of maintaining a healthy body weight – Balance calories consumed to amount of calories burned through daily activities

20 U.S. Department of Agriculture’s Dietary Guidelines for Americans Physical activity is vital for both weight control and good health Choose a diet low in saturated fats and cholesterol Choose a diet moderate in sugar and sodium

Weight Gain and Loss Loss Calorie reduction 500 – 1000 per day Increase physical activity Behavior therapy Should not exceed 2 lbs – 1 lb of fat = 3500 calories Consumption should not fall below 1500 cal. Gain ½ to 1 lb per week 1 lb muscle = 2500 additional calories Increase caloric intake by 350/day Increase weight training

MyPlate

Reading A Food Label The lists of ingredients on a food label are listed in descending order or dominance and weight Each package must identify the serving size of that food item Each package must identify the quantities of specified nutrients and food constituents for one serving

Reading A Food Label Conversion: – 1 gram of fat = 9 calories – 1 gram of protein = 4 calories – 1 gram of carbohydrates = 4 calories 5-20 Rule – “Bad Nutrients” = 5% or less Fat, saturated fat, cholesterol, sodium – “Good Nutrients” = 20% or higher Fiber, minerals, Vitamins

Reading a Food Label Lets do #1 together Serving Size Number of Calories in 1 serving Number of Total Calories from Fat – Total Fat X 9 Number of Total Calories from CHOs – Total CHOs X 4 Number of Total Calories from Proteins – Total Protein X 4 Total Number of Calories in entire package – Servings/container X total calories