1. Nutrition for Wellness
Lifetime Sports & Wellness

2. Nutrition
Proper nutrition means that a person’s diet supplies all the essential nutrients needed to carry out normal tissue growth, repair, and maintenance
Nutrients can be found in a wide variety of sources

3. Nutrition
Typical U.S. diet is too high in calories, sugar, saturated fat, and sodium.
Typical diets lack enough whole grains, fruits, and vegetables
On a given day, nearly half of the people in the U.S. eat no fruit and almost 1/4th eat no vegetables.

4. Nutrition
The essential nutrients the human body requires are carbohydrates, fat, protein, vitamins, minerals, and water
The first three are called fuel nutrients because they are the only substances the body uses to supply energy for work and body functions (commonly measured in “calories”)

5. Nutrition
The other three—vitamins, minerals, and water—are known as regulatory nutrients as they are necessary for a person to function normally and maintain good health
Carbohydrates, fats, proteins, and water are known as macronutrients since we need them in such large amounts
Calorie  unit of measure indicating the energy value of a food

6. Carbohydrates
Constitute a major source of calories the body uses to provide energy for work, maintaining cells, and generating heat
Each gram of carbs provides the body with 4 calories
Major sources of carbohydrates are breads, cereals, fruits, vegetables, and milk/dairy products
Carbs are classified into either simple or complex

7. Carbohydrates
Simple  are broken down quickly and are of little nutritional value

8. Carbohydrates
Complex  broken down more slowly and often contain more fiber
Fiber  decreases risk of cardiovascular disease/cancer and gives a feeling of “fullness”

9. Fats (Lipids)
Fats are the most concentrated energy source (9 calories per gram)
Fat is used for stored energy, insulation, and shock absorption

10. Fats (Lipids) Saturated fats raise blood cholesterol levels
Meats, animal fat, whole milk, cheese, ice cream, hydrogenated oils
Unsaturated fats tend to lower blood cholesterol (stimulate liver to remove it from blood)

11. Proteins
Main substances the body uses to build and repair tissues (muscles, internal organs, skin, etc.)
Proteins are used as energy when sufficient carbs are not available
Proteins provide 4 calories per gram

12. Vitamins/Minerals
Vitamins are necessary for normal bodily metabolism, growth, and development
A, B, C, D, E, & K
Minerals are crucial to maintaining water balance, regulating muscle/nerve impulses, and blood clotting
Most common  calcium, iron, sodium, selenium

13. Water (H2O) The most important nutrient is water
Involved in almost every vital body process
Digestion/absorption, producing energy, circulatory process, regulating body heat, removing wastes, building/repairing cells, and transporting nutrients
61/56% of total body weight in males/females is water

14. MyPlate.gov
Designed to help individuals/families balance calories, increase “good” foods, and decrease “bad” foods in diet

15. Cardiovascular Training Zones
“MHR” (maximum heart rate)
MHR = Age
“RHR” (resting heart rate)
Found by taking pulse after resting for ~15 minutes
“HRR” (heart rate reserve)
HRR = MHR - RHR
To calculate training zones (60% & 85%)
Lower Training Zone = HRR x .6 + RHR
Upper Training Zone = HRR x .8 + RHR