1. Nutrition

2. Nutrients
_______________
Fats
Vitamins
Water

3. Carbohydrates “____________________”
The body’s preferred source of energy
Sources of Carbohydrates:
Vegetables, ____, beans, ______, rice, potatoes, ______, nuts, and sugars

4. Carbs. Cont. Types of Carbs: Simple = (_______)
major source of energy for the body
Complex = (_________________)
broken down by the body to sugar
(Longer lasting energy)

5. Fiber “roughage” ________________________ Cannot be digested
Prevents constipation
Decreases cancer rates

6. Fats Lipids (a.k.a. fats)________________
________________________________
Maintains healthy skin, hair, insulation of body organs against shock, _____________________, and transportation of vitamins

7. Fats cont. Sources of fat Unsaturated = ________________
Saturated = _______,_______, and poultry
Cholesterol – a fat-like substance already made by the body and found in foods of animal origin

8. Cholesterol Good cholesterol _______ Bad cholesterol _________
_____________________
Substances in the blood that carry cholesterol to the liver for breakdown and excretion
Bad cholesterol
_________
_____________________
Substances in the blood that carry cholesterol to body cells

9. Protein “body builders”
Repair bone, muscle, skin and blood cells
_____________________________
Sources of Proteins:
Complete = (________) contains all essential amino acids
Incomplete = (______) do not contain all essential amino acids

10. Vitamins help to regulate many vital body functions
Water-Soluble
- Vitamins ____ complex and _____
Dissolve in water and excreted through urine if in excess (cannot be stored)
Fat-Soluble
Vitamins __, __, __, and __
Absorbed and transported by fat (can be stored

11. Vitamins
A = ________ rising out of the water, it’s eyes are lubricated
B = ___________ fly all day, requiring energy
C = ___________ ( most human like) are the most likely to become doctors, healing people

12. Vitamins cont. D = _____ love to eat bones, but not strong bones
E = ___________ need more because their skin is wrinkled
K = a _______ has cut it’s pawl on a piece of glass, needs K to help clot the blood

13. Minerals
Regulates many chemical reactions (physiological processes) in the body
_____________________________
Examples: ______, iron, phosphorous, ________, zinc, __________, etc…

14. Water _____________________________ Regulates body temp.
50-60% of body weight (2/3 of body)

15. RDA Recommended Dietary Allowances
60% of diet should come from
_________________
No more than 30% should come from
___________
12% should come from ___________

16. Daily Food Guide Pyramid
FATS
Sparingly
Milk Meat
Veggies Fruit
Bread, Cereal, Rice, Pasta
6-11

17. Food Labels Carbohydrates: ____g x __ = total kcal
Proteins: ____g x __ = total kcal
Fats: ____g x __ = total kcal

18. Weight Control Calories – a unit to measure________
Basal Metabolism – absolute minimum amount of ____________________ life processes in your body
3500 kcal = _____________

19. Obesity Obesity = excess body fat Societal Causes:
-_____________________
-Automobiles/scooters/motorized kid toys
-Television
-Sedentary lifestyle

20. Obesity Cont. results of obesity
Increased risk of _______________
__________ in quality of life
__________ in self-esteem
HBP, Diabetes, HB-cholesterol, Atherosclerosis

21. Fad Diets
Approaches to weight control that are popular for a _______ period of time
Many limits on _________ and certain
_____________
Could cause health problems

22. BEWARE!!!!!!!!!!!!!!!!!! Diet products that…
Involve eating only ______ food
Claims that you can eat _________ you want or as _________ as you want
Promises ________ results
Supplies too few calories – below _______
Requires a weight loss aid, such as vitamin pills, body wraps, liquid shake, appetite suppressant
Does not teach a person how to _______________ ____________to achieve permanent weight loss

23. Weight Cycling
This is the cycle of losing, regaining, losing, and regaining
“_______” dieting and “_____” dieting
___________________________
Not healthy = loss lean tissue and replace with fatty tissue

24. Anorexia Nervosa
A disorder in which the ________ fear of becoming _____ results in a sever weight loss from _________________
________________
Anorexia = _______________
Nervosa = ______________

25. Anorexia Cont. Signs _________________ Great interest in food
Obsessed with exercise
Distorted body image
Symptoms
_________________
Constipation
Hormonal changes
Impaired Immune system
Irregular menstrual cycle
_______________

26. Bulimia “binge and purge”
A disorder in which ________________ are followed by some form of __________ or _____________ of the digestive tract.
Bulimics know that they have a problem
Types of purging
__________________

27. Bulimia Cont. Symptoms/side effects _____________________
Erosion of tooth enamel
Tissue damage in stomach, esophagus, and mouth
Nutritional deficiencies

28. Sports and Drugs
What do they Really Do?

29. Positive and Negative Effects
Commonly Reported Positive Effects
Commonly Reported Negative Effects
Both Sexes
Men
Women
Children
See Handout

30. Legal Supplements ____________ Monohydrate
________________ (Mark McGwire)
_____________ do not fall under _____ administration. Therefore they are not tested for purity, potency, and long or short term side effects

31. Creatine Monohydrate Creatine Monohydrate > Creatine Phosphate
Helps convert ___ (Adenosine Diphosphate) > ____ (Adenosine Triphosphate)
ATP is used to produce ________ during exercise
A ________ Supplement
Stockpiles extra phosphates

32. Positive Effects Prolongs _______ performance
Reduces _______ recovery time
Help _______ lean muscle mass

33. Negative Effects Muscle _________ Dehydration ________ muscles
_______ and ________ problems

34. Androstenedione Naturally occurring supplement
Increases blood levels of ___________
Levels increase from 15 min. to 3 hrs.
Max level of increase from 1 to 1.5 hrs.
Increases _______________
Decreases _____________
May produce similar side effects as ______________________