Eat This…Not That! Unit 5 Nutrition

Eat This… …Not That Subway 6” Turkey 280 calories 3.5 g Fat Fat Free Honey Mustard 30 calories 0 g Fat …Not That Subway 6” Tuna 530 calories 30 g Fat Chipotle Southwest 110 calories 10 g Fat ******You can add as many veggie as you want!

Drink This… …Not That Medium Skinny Latte with Nonfat milk 130 calories 17 g sugar …Not That Medium White Chocolate Mocha with 2% milk -470 calories -59g sugar

Eat This… …Not That Whopper Jr. 340 calories 19 g Fat Bourbon Whopper

What’s your favorite Meal? In groups of 3 create your favorite meal include all of the food groups Grains Protein Fruits Vegetables Dairy

Recognize the components of a sound diet

At least half (3oz) should come from whole grains Examples include: Rice Tortillas Oatmeal Pretzels Pasta Bread Popcorn Bagels/Pitas Eat 6oz every day At least half (3oz) should come from whole grains

Eat a variety dark green, orange, red, starchy, beans and peas Vegetables Examples include: Broccoli Spinach Corn Potatoes Squash Pumpkin Green Beans Onions Eat 2-3 cups every day Eat a variety dark green, orange, red, starchy, beans and peas

Fruits Examples include: Apples Oranges Plums Cantaloupe Strawberries 100% fruit juice Eat about 1 ½ to 2 cups per day Eat a variety of fruits Choose fresh, frozen, canned, or dried fruit Go easy on fruit juices They don’t contain fiber

Protein Examples include: Beef Pork Seafood Chicken Eggs Beans Nuts Eat about 5-6oz per day Eat a variety of Protein Choose low fat and lean meats Grill it, Bake it, Broil it

Dairy Examples include: Milk Cheese Yogurt Ice Cream Pudding Cottage Cheese Almond Milk Drink 3 cups per day Eat a variety of fruits Choose low fat or fat free Lactose free products

SPORTS NUTRITION Nutrients

Introduction Proper nutrition vital for athletes to maximize their performance. Just as using the proper gasoline, oil, or radiator fluid, is important for your vehicle, eating the proper food will directly affect how the body “machine” operates!

A proper diet will enhance athletic performance training and healing Factors affect nutrient needs and nutrient availability including the athletes’: physical condition nutritional status age genetic background These factors make it essential that the diet be individualized

Purpose of Nutrition Promotes a healthier mind and body. Aids in resistance to illnesses. Provides energy The right foods help the athlete to: feel better sleep better speed the healing process

Sports Nutrition Goals are to Ensure: energy intake = energy demands of training Adequate replenishment of glycogen Adequate protein intake for growth and repair of tissue Maintain a healthy immune system Hydration Delay fatigue Minimize dehydration

Food is Your Fuel… What are You Running On?

Basic Nutrients Nutrients are chemical substances in food provide energy Building blocks for the body 6 classes Carbohydrates * Proteins * Fats (lipids) * Vitamins Minerals Water

Carbohydrates Provide energy Common carbohydrates Sugars/starches 4kcal/gram Preferred energy source Common carbohydrates Sugars Starches Fruits Vegetables Grains (complex) Sugars/starches Converted to glucose for energy Converted to glycogen for energy storage in liver and muscles Excess in body stored as fat

Carbohydrates cont. Fiber Carbohydrate that the body cannot absorb but is essential for gastrointestinal functioning 50-60% of the athlete’s caloric intake should be from carbohydrates to keep the glycogen stores filled. Carbohydrate Loading 70-80%

Proteins Protein is critical to growth and development tissue growth; antibodies to strengthen immune system hormones, enzymes, and blood cells Can be a source of energy 4kcal/gram abnormally – starvation normally – prolonged endurance

Proteins Cont. Proteins are derived from animal foods Other sources Meat Milk Eggs Fish Cheese Poultry Other sources Soybeans dry beans some nuts Whole grain products.

Protein cont. - Amino Acids During the digestive process, proteins are broken down into different amino acids. 8 of these amino acids are “essential” to build and repair body tissues. “essential” means they must be provided in the diet; they cannot be manufactured in the body as the rest of them can

As stated earlier proteins may be used by the body for cellular energy, but proteins are the body’s least efficient source of energy. The body cannot store protein; therefore, extra protein is converted to fat.

Fat—I can actually eat fat? Fats are necessary The problem is the fact that we often eat far more than the daily recommended amount of fats Most Americans eat a whopping 50% or more of their daily calories from fats.

Fat (lipids) 20-30% of calories Provides energy Yields 9kcals/g That’s over twice carbohydrates and proteins! Purpose: Essential for absorption of some vitamins Vitamin A & D Protects body organs Insulates body from extreme temperatures Types Saturated Unsaturated

Saturated Fats The “bad” fat Solid at room temperature White, visible fat found in meats Dairy products Whole milk Butter Cream Hard cheeses Coconut and palm oils

Unsaturated fats The “good” fat Liquid at room temperature Examples: Olive and canola oil Nuts/nut butters Fish oils Avocado

Vitamins Vitamins do not provide energy! Vitamins are essential for maintaining good health A lack of vitamins in the diet leads to deficiency conditions, which express themselves in a variety of ways. Most vitamins cannot be synthesized by the body and must be ingested via foods or pills.

No single food or food group will supply all the vitamins needed by the body This is a good reason to eat a variety of different foods. It should also be noted that vitamins are usually absorbed better in foods rather than in pills Vitamins are usually identified as either fat soluble or water soluble.

Vitamins – fat soluble Fat soluble vitamins (vitamins A, D, E, and K) are emulsified and absorbed in the small intestines. These vitamins are stored in body cells, especially liver cells.

Vitamins – water (H2O) soluble Water soluble vitamins (B complex and vitamin C) are absorbed along with water through the digestive tract and dissolve in body fluids. The body doesn’t store these vitamins well and excess quantities are excreted in urine.

Vitamin requirements do not increase during exercise. Many athletes do not choose nutrient dense foods. In these cases, supplementation may be suggested

Minerals Minerals do not provide energy! Minerals are inorganic substances and are known to have functions essential to life. Essential minerals include: Calcium – necessary for bone strength and muscle contractions. Potassium – regulates cardiac rhythm Iron – assists hemoglobin in the delivery of oxygen to body tissues Sodium – essential in maintaining fluid balance. Phosphorus – needed for strong bones and teeth

Exercise does not seem to affect dietary needs of most minerals with the exception of the effects of sweating Heavy sweating may lead to excess losses of sodium, chloride, and potassium Losses of these minerals may affect performance

Water Water is often considered the most important nutrient because: Failure to consume other nutrients will show harmful effects on the body after several weeks or months but humans can only survive without water for a few days!

H2O….Drink It…..Why??? Provides an aqueous medium for chemical reactions Provides a medium for transportation of oxygen, hormones, nutrients, etc. throughout the body (i.e. the blood)

Facilitates thermoregulation for the body (i.e. sweat) Lubricates joints and cushions organs and tissues In saliva and gastric secretions, water helps digest food Note that a loss of fluid through exercise may have and effect on these functions; many of which will affect performance

So how many calories do I need? Gender Age Sedentary Moderately Active Active Female 19-30 2,000 2,200 2,400 31-50 1,800 51+ 1,600 Male 2,600 2,900 31-5- 2,700 2,500

How many calories do I need? To burn 1 pound of fat you must burn 3,500 calories 1 pound a week = 500 calories a day burned 2 pounds a week = 1,000 calories a day burned

Food Journal It is important to log your food Write down food and beverages Write the specific amount-cups, ounces, etc. Calories, if possible Don’t forget about condiments & sauces Log mood—especially if you are an emotional eater Candy, gum, etc.—anything you put in your mouth Other ways to keep up with it Phone apps Myfitnesspal.com

Questions?