1. Nutrition and Your Fitness
Chapter Seven
Nutrition and Your Fitness

2. American Diet
Too high in calories, sugar, fat, saturated fat, and sodium
Does not contain enough fiber

3. Nutrition and Achieving High Level Fitness
The foods you eat form the foundation of your health & fitness.
Food provides:
Fuel (energy)
Stamina and vigor for daily activities
Basis for sound, healthy skin, teeth, hair, muscles and bones

4. Six Essential Nutrients
Carbohydrates
Protein
Fats
Minerals
Vitamins
Water

5. Carbohydrates Function: Major source of energy, supplies fiber
Food Sources: Fruits, vegetables, grains
Recommended Percentage in Diet: 60% or higher (50% from complex carbohydrates, 10% from simple)

6. How important is Fiber?
Structural part of plants which is neither digested nor absorbed by the body
Serves as an intestinal “house cleaner”
Best sources are fruits, vegetables, grains, and cereals.
Fiber is not found in animal foods.

7. Sugar Intake
Eating honey, sugar, soft drinks, candy bars or any sweets does provide quick energy.
To maintain a consistent energy level, eat a diet high in complex carbohydrates (grains, cereals, vegetables)

8. Proteins Function: Important for growth, maintenance, repair of tissue
Food Sources: Chicken, fish, meat, low-fat dairy products, eggs, dried peas, beans
Recommended Percentage in Diet: 10%

9. Fats
Function: Source of stored energy, provide and carry the fat soluble vitamins (ADEK)
Food Sources:
Monounsaturated fat - olive oil
Polyunsaturated fat - sunflower oil, corn oil
Saturated fat - meat, butter, milk, solid shortenings
Trans fat – animal products
Recommended Percentage in Diet: 30%

10. Trans Fat
As of January 1, 2006
The food manufacturers are required to list amount of TRANS FAT in their product.
Hydrogenated fats, oils that have been made in solids
Ex: Stick of butter
Very bad for you

12. Cholesterol
A waxy, fatty-like material manufactured in the body and used by the body in chemical processes.
Found in foods of animal origin.
Excess cholesterol is deposited on the lining of the arteries.
Narrowing of arteries can lead to cardiovascular problems.

14. Two types of lipoprotein associated with cholesterol
Protein and fat clusters that transport fats in the blood
Two types of lipoprotein associated with cholesterol
Low-density lipoproteins (LDL):
- contributes to clogging of arteries by depositing the extra
cholesterol on the lining of the arteries
- BAD Cholesterol
- LDL’s are very harmful
High-density lipoproteins (HDL):
- picks up extra cholesterol and eliminates it from the body and they
are used for energy
- GOOD cholesterol
- HDL’s are beneficial

17. Clogged Artery due to Cholesterol buildup

23. A bit of Cultural News:
 David Is To Be Returned To Italy!

24. After a two year loan to the United  States ,  Michelangelo's David is being returned to Italy . . .
His Proud  Sponsors were:                                                                                                    

25. Minerals
Function: Important in activating numerous reactions within the body
Food Sources: Varies with the specific minerals - a variety of foods is necessary
Recommended Percentage in Diet: Adequate intake indicated by the RDA

26. Osteoporosis Weakening of the bones Occurs after menopause –Estrogen
Recommend light weight-bearing exercises and walking
Especially in older
women
Increase calcium

27. Vitamins
Function: Aid in absorbing and using the nutrients. Each vitamin has one or more specific functions in the body.
Food Sources: Varies with the specific vitamins - a variety of foods is necessary
Recommended Percentage in Diet: Adequate intake indicated by the RDA

28. Vitamin Supplements
Taking vitamin supplements cannot compensate for a diet that is deficient in nutrients.
Those who may need a vitamin supplement:
Dieters who take in less than 1,200 calories
People with food allergies who cannot eat certain foods
Vegetarians who do not eat animal foods
Heavy smokers or heavy drinkers

29. Water
Function: Provides a medium within the cells in which the chemical reaction of the cells takes place; helps regulate body temperature, digest food, excretion, glandular secretion
Food Sources: Beverages and liquids in food
Recommended Percentage in Diet: Two to three quarts daily

31. Dietary Reference Intake
Recommended Dietary Allowance (RDA) - amount necessary to meet nutritional needs
Adequate Intake (AI) - guideline used to help set dietary goals
Estimated Average Requirement (EAR) - amount needed for special groups
Tolerable Upper Level Intake (UL) - the safe upper limits for nutrients