Nutrition Ch. 4.2

Bell Activity What substances should I limit in my diet?

Carbohydrate Loading For athletes and nonathletes alike, carbohydrates should provide the primary source of energy in a daily diet. Many athletes, especially those who have long daily training sessions and those who participate in athletic events lasting more than 90 minutes, make “carbohydrate loading” an important part of their meal. Rather than relying on carbohydrates to supply 60 to 65% of their energy needs, they boost their intake to supply 70%.

The 6 Major Nutrients Carbohydrates Proteins Vitamins Fats Minerals Water

Carbohydrates Starches and sugars that provide the body with most of its energy. Complex Carbohydrates: –Include the starches found in breads, pastas, rice and such starchy vegetables as potatoes and corn. Your body breaks down starch and converts it to sugar. Simple Carbohydrates: –Are sugars. Some sugars are found in fruits, milk, and honey. Table sugar is processed from sugar cane or sugar beets

Proteins Essential nutrients used to repair body cells and tissues. –Incomplete Proteins: Found in foods from plants (dry beans and grains) –Complete Proteins: Are found in foods such as milk, eggs, and fish. (Come from animals)

Vitamins Substances that help regulate the body’s functions. –Fat-Soluble Vitamins: Includes vitamins A, D, E, and K, dissolve in fat. The body can therefore store these vitamins until they are needed. –Water-soluble vitamins: Including vitamin C and many B vitamins, dissolve in water. Because the body gets rid of extra amounts of these vitamins in urine, water-soluble vitamins must be replaced each day.

Keep Those Vitamins In! Eat fruits and vegetables raw or lightly steamed. Heat and cooking in water cause loss of some vitamins. Eat fresh fruits and vegetables soon after buying them. Make sure you use the outer leaves of lettuce or cabbage. They are especially rich in vitamins.

Fats p. 97 Fats are sources of energy that also perform other functions such as vitamin storage and body insulation. Fats keep the skin healthy as well. Food energy that is not used by the body, however, is stored as body fat. Too much body fat puts stress on the skeleton and the heart.

Minerals Minerals are substances that strengthen the muscles, bones and teeth; enrich the blood; and keep the heart and other organs operating properly. The minerals calcium and fluoride are particularly important for strong bones and teeth.

Water Water is essential for survival. At birth, water makes up 75% of your total body weight; by adulthood, it makes up about 60%. It helps break down food, carries nutrients throughout the body, removes wastes from the body, and keeps the body at a comfortable temperature. Drink 6-8 glasses of water per day.

Recommended Dietary Allowances Recommended Dietary Allowance – A set of measured amounts of particular nutrients that will meet the needs of most healthy people. To help you plan a healthful diet, the US government has created a series of dietary guidelines. RDAs are figured based on a person’s gender, age, and activity level.

Vary Your Diet No one food group can supply all that your body needs for growth and good health.

Eat Plenty of Grains, Veggies, and Fruits Good sources of fiber Fiber: the part of grains, fruits, and vegetables that the body cannot break down. Examples of fibrous parts of foods include apple and potato skins and the tough outer coating on kernels of corn and wheat. Many types of beans are also high in fiber. Fiber helps you move food and wastes through your system. It also helps prevent some diseases, such as cancer. Eat at least 20 grams of fiber each day to keep your digestive system healthy.

Sample label for Macaroni and Cheese

Reading Food Labels Carbohydrates provide 4 calories PER gram Proteins provide 4 calories PER gram Fats provide 9 calories PER gram Example: –How many calories does one serving of food have that has 24 grams of carbohydrates, 3 grams of protein, and 2 grams of fat?

Answer 24 grams of carbs x 4 = 96 calories 3 grams of proteins x 4 = 12 calories 2 grams of fat x 9 = 18 calories = 126 total calories

Try this A food has 30 grams of carbohydrates, 10 grams of proteins, and 4 grams of fat. How many total calories does the food have?