PAL CHAPTER 4 NUTRITION

WHY WE EAT THE FOOD WE EAT  Family Influences  Ethnic Background  Advertisements  Region of the Country in Which You Live  Friends  Lifestyle  Cost of Food

ESSENTIAL NUTRIENTS  Proteins  Carbohydrates  Fats  Minerals  Vitamins  Water

PROTEINS  Building blocks of the body  Extremely important when you are considering exercise to build muscle  They function in the growth and repair of body’s tissues  Energy supplier when there is not enough carbohydrates or fat in the diet  Meat-poultry-fish-bean group are the main dietary sources of protein

CARBOHYDRATES  Fuel for an active, vigorous lifestyle  Body uses them first, more quickly and easily before fats and proteins  Breads, cereals, fruits, and concentrated sweets are the main source  Two types are starches and sugars

FATS  An efficient storage of energy. (excess fat is stored in fat cells called adipose tissue located under the skin and around internal organs)  Fat stores twice as much energy as protein or carbs but is not as easy to convert to energy as carbs.  Two major groups are saturated (animal fats) and unsaturated (vegetable)

CHOLESTEROL  A wax-like fatty substance that is produced by the body in the liver and used for building cells.  Excessive amounts of cholesterol in the circulatory system require storage and results in blocked arteries that limit blood flow to the brain and heart.  Two types are HDL (good type) and LDL (bad type)

MINERALS  Calcium and Phosphorus (help in development of bones, teeth and muscles)  Iron (essential element of blood)  Iodine (essential in proper thyroid function)  Potassium (maintains heartbeat, water balance, nerve transmission, breakdown of carbs and proteins)  Sodium (maintains proper balance of body fluid)

VITAMINS  Fat-soluble – can be stored in fat deposits of the body Ex: Vitamin A, D, E, K  Water-soluble – dissolve in water and cannot be stored in body tissues

WATER  Essential for your body  Makes up 65% of your weight  Should drink 2 quarts of water (8 glasses) a day

WATER (cont’d)  Water carries dissolved waste products from your body, helps digest food and carries nutrients throughout your body  When exercising you need 1 cup for every 20 minutes to avoid any heat- related problems

FOUR FOOD GROUPS  Bread, Cereal, Rice, and Pasta Group *6-11 servings  Vegetable Group *3-5 servings  Fruit Groups *2-4 servings  Milk, Yogurt, and Cheese Group *2-3 servings

BASAL METABOLISM  Amount of energy required to simply maintain your body at rest (reduces with age) Step 1. Convert body weight to kilograms Body Weight/2.2 = Weight in Kilograms Step 2. Kilograms of body weight by 24hrs ? Kg x 24 hrs = ? calories

WEIGHT CONTROL  1 pound of weight is approx calories  To maintain your “ideal weight” you must balance what you eat against what your body uses  CALORIES IN = CALORIES OUT

HAPPY EATING