1. Concepts of Fitness and Wellness Nutrition Edited by K. Elder and J. Kalweit Edited (2010) by C. Mullin Created by Gregory Welk

2. Concepts of Fitness and Wellness Food   Food is any substance that is ingested (“eaten”) and sustains life   Food is usually grouped into the following categories: Meats and Alternatives Dairy Products Fruits and Vegetables Breads, Cereals, Rice and Pasta Fats, Oils and Sweets

3. Concepts of Fitness and Wellness Classes of Nutrients  Nutrients are essential dietary factors  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water

4. Concepts of Fitness and Wellness Types of Carbohydrates (2 types)  Provide energy (E) for the body  Simple Sugars –Have 1-2 sugar molecules together (faster to digest) –pop, candy, sweets, fruit  Complex Carbohydrates –Have 3+ sugar molecules (longer to digest) –grains, vegetables, legumes

5. Concepts of Fitness and Wellness Explain the trend and suggest why it is happening. 0 20 40 60 80 100 C A R B O H Y D R A T E S SIMPLE COMPLEX 1910 1950 1980 P E R C E N T 65% 35% 50% 45% 55%

6. Concepts of Fitness and Wellness Types of Protein  Proteins are chains of amino acids  Used in growth and repair of tissue  Sources of Protein –Animal (complete) everything our bodies need »meats, dairy –Vegetable (incomplete) need to combine to get a complete source »beans, nuts, legumes, grains

7. Concepts of Fitness and Wellness Types of Fats  Used as energy storage for the body  Saturated - Solid at room temperature –Animal sources –Leads to increased cholesterol levels in blood  Unsaturated - Liquid at room temperature –Vegetable sources –Linked to lowering cholesterol

8. Concepts of Fitness and Wellness Low Fat?

9. Concepts of Fitness and Wellness List Ways that you can Reduce your Fat Consumption –Low fat cooking methods –Minimize processed foods –Use better cuts of meats –Use low fat alternatives –Decrease use of condiments –White rather than red meat

10. Concepts of Fitness and Wellness Burning Calories

11. Concepts of Fitness and Wellness Vitamins  Used to regulate metabolism  Two types: –Fat Soluble – dissolved by and stored in fat - e.g. Vit A, K –Water Soluble – dissolved in water, extra excreted in urine- e.g. Vit B, C

12. Concepts of Fitness and Wellness Minerals  Inorganic elements found in food that are essential to life processes –e.g. Calcium, Potassium, Sodium, Phosphorus, Iron

13. Concepts of Fitness and Wellness Water  Vital to life  Drink 6-8 glasses a day

14. Concepts of Fitness and Wellness Functions of Water  Comprises about 55-60 % of body weight  Major part of blood plasma  Lubricates joints  Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy)  Active participant in many chemical reactions

15. Concepts of Fitness and Wellness Review

16. Concepts of Fitness and Wellness The Body’s Needs

17. Concepts of Fitness and Wellness The body’s energy needs  Every individual has his or her energy requirements –Basal metabolism - energy needed by the body to when at rest (heart, respiration, cellular activity. –Physical activity – walking, running, moving –Digestion and absorption- breaking down food

18. Concepts of Fitness and Wellness Daily Energy Requirements   Depends on: – –Age – –Sex – –Weight – –Level of physical activity – –Overall state of health

19. Concepts of Fitness and Wellness Measuring Energy in Food   SI unit = joule (J)   More common = dietary calorie (Cal)   1 Cal = 4000 J OR 4 kilojoules (kJ)   Avg teen girl requires between 1800 & 2400 Cal / 7200 & 9600 kJ per day   Avg teen boy requires between 2200 & 3200 Cal / 8800 & 12800 kJ per day

20. Concepts of Fitness and Wellness Recommended Dietary Intake CARBS (72% or 500g) FAT (11% or 75g) PROTEIN (17% or 2g/kg) (varies by weight) Carbs Protein Fat

21. Concepts of Fitness and Wellness Function of Food   All food has a function. Different foods give us different nutrients and have different functions NutrientFunction Carbohydrates 1 st energy source Fat2 nd energy source Protein 3 rd energy source Heal and grow muscles/bones Vitamins, Minerals, Water (& Fibre) Regulate Metabolism

22. Concepts of Fitness and Wellness   Regulate Metabolism: Rate the body digests foods. Some foods increase met., while others lower it. Generally genetic and lowers with age

23. Concepts of Fitness and Wellness How can you make sure you are eating properly?

24. Concepts of Fitness and Wellness Canada’s Food Guide  A government document designed to assist Canadians in making a more informed decision on food choices and combinations.  If Canadians can be taught to eat healthy foods and exercise mildly, it will reduce the strain on the Health Care System that is in place (Medicare)

26. Concepts of Fitness and Wellness Using Canada’s Food Guide List everything you eat in one day on a sheet of paper using these heading: Breakfast: Lunch: Supper: Snacks: Using the guidelines (TxBk pg 166) Are you following Canada’s Food Guide? Write a paragraph (min 125 words) to explain

27. Concepts of Fitness and Wellness Reading Nutrition Labels  By law, food labels must contain certain things. Some of the legal requirements are:

28. Concepts of Fitness and Wellness List of ingredients  List starts with the ingredient of the largest amount and continues to the ingredient of the smallest amount.  Must list (may contain...) for potential allergens like peanuts

29. Concepts of Fitness and Wellness Nutrition Label  Only became law as of December 2005  Displays the nutritional information contained in the product in grams and % of the Recommended Daily Intake (RDI) that is in one serving of that product.

30. Concepts of Fitness and Wellness Nutrition Label looks like this Size of recommended portion Number of servings per package Calories per serving Amount of nutrients by weight and % of RDI % of RDI for vitamins

31. Concepts of Fitness and Wellness Energy Value of Foods

32. Concepts of Fitness and Wellness Caloric Content of Foods The energy that the body gets from food: Carbohydrates4 cal/g17 KJ/g Protein4 cal/g17 KJ/g Alcohol7 cal/g 29 KJ/g Fats9 cal/g37 KJ/g

33. Concepts of Fitness and Wellness Recommended Dietary Intake CARBS (72% or _______g) FAT (11% or ________g) PROTEIN (17% or _____________) (varies by weight) __________ _______ ______

34. Concepts of Fitness and Wellness Nutrition Label looks like this ____________________________