1. Principles of Nutrition

2. Nutrition Linked to overall good health Diet includes sufficient amounts of nutrients to carry out normal tissue growth, repair, and maintenance of the body

3. Nutrients Essential –Carbohydrates –Fats –Proteins –Minerals –Vitamins –water Non-essential –Body makes

4. High Nutrient Density Nutrient density and calorie content not related (low calories; high nutrients) Refers to foods rich in nutrients relative to the energy content Should be as close to the original product –Grapes vs. grape juice vs. grape drink

5. Essential Nutrients Fuel nutrients –Carbs, fats, proteins –Source of calories for the body –Carbs = high octane fuel –Carbs and fats primarily source of energy for physical activity

6. Carbohydrates From plants Primary energy providers Simple vs. complex Transformed in the body to the form of glucose 55%-60% of total caloric intake –4 calories/gram

7. Simple Carbohydrate Contain one or two sugars in each molecule Monosaccharides (glucose, fructose, galactose) Disaccharides (sucrose, lactose, maltose) Empty calories (no nutritional value)

8. Complex Carbohydrates Polysaccharides Starches, dextrins, glycogen Rice, cereal, beans, breads, etc.

9. Fiber Indigestible portion of fruits, veggies, grains Form of complex carbohydrate Can be soluble or insoluble

10. Fats Sources of fats –Vegetable oils –Animal oils –Butter –Cheese 1 gram of fat contains 9 calories –Highest of any nutrient

11. Saturated Fat Animal products and by-products Typically solid at room temperature Will lead to total serum cholesterol levels No more than 10% of daily total caloric intake Primary culprits in CAD

12. Unsaturated Fat Subdivided into monounsaturated and polyunsaturated fats Monounsaturated fats are more desirable as they tend to lower the “bad” cholesterol and not the “good” cholesterol (may protect against heart disease)

13. Proteins Essential for maintenance and repair of all body tissues, enzymes, and some hormones Not the preferred energy source

14. Functions of Proteins Carry oxygen (hemoglobin) Fight disease (antibodies) Catalyzes reactions (enzymes) Movement (actin/myosin) Connective tissue (collagen) Clotting of blood (prothrombin) Messenger (hormones)

15. Proteins Cont. Amino acids –20 found in food; 9 are essential Animal products=complete proteins Plant products=incomplete proteins 12-15% of daily caloric intake Creatine: effectively builds mm; long term effects unknown; found in fish; easily obtained through diet

16. Vitamins 13 vitamins, none manufactured by the body Regulators of body processes No caloric value Can be either fat-soluble or water- soluble

17. Fat-Soluble Vitamins Vitamins A, D, E, and K Bind to fat molecules and are absorbed in the small intestine Excessive amounts of vitamins can be toxic

18. Water-Soluble Vitamins All B complex vitamins and C Cannot be stored in the body

19. Minerals Approx 25 minerals Essential to body processes Stored in liver and bones Aid in mm contractions and physical activity

20. Sodium and Potassium Transmission of nerve impulses Aids in heart functioning

21. Iron Helps in oxygen transport (hemoglobin) Anemia=insufficient iron consumption –Blood volume is below normal –Fatigue Found in red meats

22. Calcium Most abundant in body Formation of bones, teeth, blood clotting, and mm contraction Osteoporosis Supplementation

23. Water Most essential nutrient Body is 70% water 8 glasses daily More needed if activity is in heat

24. Nutrient Recommendation RDA=recommended daily allowance Nutrient requirement for any vitamin or mineral is the amount needed to prevent diseases

25. Food Guide Pyramid

26. Supplements Most supplements are not necessary if eating a well balanced diet Body processes foods better than pills 1-a-day multivitamin Medical conditions –Anemia, osteoporosis, female athlete triad

27. Food for Performance Carbohydrate loading If exercising > 1 hour per day, 70% of calories should come from carbohydrates Re-supply system with carbohydrates within an hour of prolonged activity

28. Caffeine CNS stimulant Increases –Alertness –Nervousness –Irritability –Increased heart rate –Headaches –Decreases fatigue

29. Nutrient Content Descriptors Free Low Lean Extra lean High Good source Reduced Less Light More Healthy Fewer Pgs. 259-260