1. Chapter 21 Nutrition and Weight Management

2. The Healthy Diet Six classes of nutrients: Carbohydrates Fats Proteins Vitamins Minerals Water 2

3. The Healthy Diet To create a healthy diet with the proper nutrients, two basic principles should be followed: Eat a variety of foods. Eat in moderation. 3

4. Carbohydrates Carbohydrates are the most readily available sources of food energy. Glucose Glycogen Complex carbohydrates 4

5. Protein A major structural component of all body tissue and required for tissue growth and repair A necessary components of hormones, enzymes, and blood-plasma transport systems Amino acids 5

6. Fats (Lipids) and Cholesterol Saturated Solid at room temperature Derived mainly from animal sources Unsaturated Found mainly in plants Liquid at room temperature 6

7. Dietary Fiber Dietary fiber (roughage) The portion of plant foods that cannot be digested 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. 7

8. Vitamins Organic (containing carbon) compounds that the body requires in small amounts but cannot manufacture Water-soluble Fat-soluble 8

9. Minerals Inorganic (carbonless) compounds that serve a variety of functions in the body Examples: Calcium phosphorus Magnesium Sodium Chloride Iron Zinc 9

10. Water Essential to life Dehydration Impairs athletic performance and increases the risk of heat-related illness 10

11. Dietary Guidelines for Americans Eat a variety of foods. Balance the amount of calories consumed with the amount of calories burned throughout exercise and daily activities. Physical activity is vital for weight control and good health. 11

12. Dietary Guidelines for Americans Choose a diet low in saturated fats and cholesterol. Choose a diet moderate in sugar and sodium. ChooseMyPlate Educational tool to put dietary guidelines into practice 12

13. Nutrition Fact Labels Daily reference values (DRVs) Established for sources of energy: fat, saturated fat, total carbohydrate (including fiber), protein, cholesterol, sodium, and potassium Reference daily intakes (RDIs) 13

14. Weight Control and Energy Balance Determining the lean body weight (LBW) and the percent body fat is one of the best ways to measure the body’s “true weight.” LBW is the weight that the human body has in its lean body mass after deducting the weight of the body fat mass. 14

15. Weight Control and Energy Balance Active exercise makes a person breathe deeper. Deeper breathing requires more oxygen, and transports more oxygen to the body’s cells. The more oxygen that is consumed and used in the cells of the body, the higher the number of calories that are burned. 15

16. Gaining Weight Muscle gain is preferred to fat gain. The ideal weight gain program combines progressive weight training with increased caloric intake. 16

17. Nutritional Supplements and Dietary Fads Nutritional supplements are vitamins, minerals, amino acids, and other substances consumed to help compensate for nutritional deficiencies in a diet. Be aware of nutritional faddism. 17

18. Nutritional Supplements and Dietary Fads Ergogenic aids Steroids Creatine 18

19. Pre-Exercise Meals A proper pre-exercise meal prevents hunger during exercise and helps maintain an adequate blood sugar level. Low blood sugar can inhibit concentration and hinder coordination and timing. 19

20. Eating Disorders Bulimia nervosa Anorexia nervosa 20