1. Eat This…Not That!
Unit 5
Nutrition

2. Eat This… …Not That Subway 6” Turkey 280 calories 3.5 g Fat
Fat Free Honey Mustard
30 calories
0 g Fat
…Not That
Subway 6” Tuna
530 calories
30 g Fat
Chipotle Southwest
110 calories
10 g Fat
******You can add as many veggie as you want!

3. Drink This… …Not That Medium Skinny Latte with Nonfat milk
130 calories
17 g sugar
…Not That
Medium White Chocolate Mocha with 2% milk
-470 calories
-59g sugar

4. Eat This… …Not That Whopper Jr. 340 calories 19 g Fat Bourbon Whopper

5. What’s your favorite Meal?
In groups of 3 create your favorite meal
include all of the food groups
Grains
Protein
Fruits
Vegetables
Dairy

6. Recognize the components of a sound diet

7. At least half (3oz) should come from whole grains
Examples include:
Rice
Tortillas
Oatmeal
Pretzels
Pasta
Bread
Popcorn
Bagels/Pitas
Eat 6oz every day
At least half (3oz) should come from whole grains

8. Eat a variety dark green, orange, red, starchy, beans and peas
Vegetables
Examples include:
Broccoli
Spinach
Corn
Potatoes
Squash
Pumpkin
Green Beans
Onions
Eat 2-3 cups every day
Eat a variety dark green, orange, red, starchy, beans and peas

9. Fruits Examples include: Apples Oranges Plums Cantaloupe Strawberries
100% fruit juice
Eat about 1 ½ to 2 cups per day
Eat a variety of fruits
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices
They don’t contain fiber

10. Protein Examples include: Beef Pork Seafood Chicken Eggs Beans Nuts
Eat about 5-6oz per day
Eat a variety of Protein
Choose low fat and lean meats
Grill it, Bake it, Broil it

11. Dairy Examples include: Milk Cheese Yogurt Ice Cream Pudding
Cottage Cheese
Almond Milk
Drink 3 cups per day
Eat a variety of fruits
Choose low fat or fat free
Lactose free products

12. SPORTS NUTRITION Nutrients

13. Introduction Proper nutrition
vital for athletes to maximize their performance.
Just as using the proper gasoline, oil, or radiator fluid, is important for your vehicle, eating the proper food will directly affect how the body “machine” operates!

14. A proper diet will enhance
athletic performance
training and healing
Factors affect nutrient needs and nutrient availability including the athletes’:
physical condition
nutritional status
age
genetic background
These factors make it essential that the diet be individualized

15. Purpose of Nutrition Promotes a healthier mind and body.
Aids in resistance to illnesses.
Provides energy
The right foods help the athlete to:
feel better
sleep better
speed the healing process

16. Sports Nutrition Goals are to Ensure:
energy intake = energy demands of training
Adequate replenishment of glycogen
Adequate protein intake for growth and repair of tissue
Maintain a healthy immune system
Hydration
Delay fatigue
Minimize dehydration

17. Food is Your Fuel… What are You Running On?

18. Basic Nutrients Nutrients are chemical substances in food
provide energy
Building blocks for the body
6 classes
Carbohydrates *
Proteins *
Fats (lipids) *
Vitamins
Minerals
Water

19. Carbohydrates Provide energy Common carbohydrates Sugars/starches
4kcal/gram
Preferred energy source
Common carbohydrates
Sugars
Starches
Fruits
Vegetables
Grains (complex)
Sugars/starches
Converted to glucose for energy
Converted to glycogen for energy storage in liver and muscles
Excess in body stored as fat

20. Carbohydrates cont. Fiber
Carbohydrate that the body cannot absorb but is essential for gastrointestinal functioning
50-60% of the athlete’s caloric intake should be from carbohydrates to keep the glycogen stores filled.
Carbohydrate Loading
70-80%

21. Proteins Protein is critical to growth and development
tissue growth;
antibodies to strengthen immune system
hormones, enzymes, and blood cells
Can be a source of energy
4kcal/gram
abnormally – starvation
normally – prolonged endurance

22. Proteins Cont. Proteins are derived from animal foods Other sources
Meat
Milk
Eggs
Fish
Cheese
Poultry
Other sources
Soybeans
dry beans
some nuts
Whole grain products.

23. Protein cont. - Amino Acids
During the digestive process, proteins are broken down into different amino acids.
8 of these amino acids are “essential” to build and repair body tissues.
“essential” means they must be provided in the diet; they cannot be manufactured in the body as the rest of them can

24. As stated earlier proteins may be used by the body for cellular energy, but proteins are the body’s least efficient source of energy.
The body cannot store protein; therefore, extra protein is converted to fat.

25. Fat—I can actually eat fat?
Fats are necessary
The problem is the fact that we often eat far more than the daily recommended amount of fats
Most Americans eat a whopping 50% or more of their daily calories from fats.

26. Fat (lipids) 20-30% of calories Provides energy Yields 9kcals/g
That’s over twice carbohydrates and proteins!
Purpose:
Essential for absorption of some vitamins
Vitamin A & D
Protects body organs
Insulates body from extreme temperatures
Types
Saturated
Unsaturated

27. Saturated Fats The “bad” fat Solid at room temperature
White, visible fat found in meats
Dairy products
Whole milk
Butter
Cream
Hard cheeses
Coconut and palm oils

28. Unsaturated fats The “good” fat Liquid at room temperature Examples:
Olive and canola oil
Nuts/nut butters
Fish oils
Avocado

29. Vitamins Vitamins do not provide energy!
Vitamins are essential for maintaining good health
A lack of vitamins in the diet leads to deficiency conditions, which express themselves in a variety of ways.
Most vitamins cannot be synthesized by the body and must be ingested via foods or pills.

30. No single food or food group will supply all the vitamins needed by the body
This is a good reason to eat a variety of different foods.
It should also be noted that vitamins are usually absorbed better in foods rather than in pills
Vitamins are usually identified as either fat soluble or water soluble.

31. Vitamins – fat soluble
Fat soluble vitamins (vitamins A, D, E, and K) are emulsified and absorbed in the small intestines.
These vitamins are stored in body cells, especially liver cells.

32. Vitamins – water (H2O) soluble
Water soluble vitamins (B complex and vitamin C) are absorbed along with water through the digestive tract and dissolve in body fluids.
The body doesn’t store these vitamins well and excess quantities are excreted in urine.

33. Vitamin requirements do not increase during exercise.
Many athletes do not choose nutrient dense foods. In these cases, supplementation may be suggested

34. Minerals
Minerals do not provide energy!
Minerals are inorganic substances and are known to have functions essential to life.
Essential minerals include:
Calcium – necessary for bone strength and muscle contractions.
Potassium – regulates cardiac rhythm
Iron – assists hemoglobin in the delivery of oxygen to body tissues
Sodium – essential in maintaining fluid balance.
Phosphorus – needed for strong bones and teeth

35. Exercise does not seem to affect dietary needs of most minerals with the exception of the effects of sweating
Heavy sweating may lead to excess losses of sodium, chloride, and potassium
Losses of these minerals may affect performance

36. Water Water is often considered the most important nutrient because:
Failure to consume other nutrients will show harmful effects on the body after several weeks or months but humans can only survive without water for a few days!

37. H2O….Drink It…..Why???
Provides an aqueous medium for chemical reactions
Provides a medium for transportation of oxygen, hormones, nutrients, etc. throughout the body (i.e. the blood)

38. Facilitates thermoregulation for the body (i.e. sweat)
Lubricates joints and cushions organs and tissues
In saliva and gastric secretions, water helps digest food
Note that a loss of fluid through exercise may have and effect on these functions; many of which will affect performance

39. So how many calories do I need?
Gender
Age
Sedentary
Moderately Active
Active
Female
19-30
2,000
2,200
2,400
31-50
1,800
51+
1,600
Male
2,600
2,900
31-5-
2,700
2,500

40. How many calories do I need?
To burn 1 pound of fat you must burn 3,500 calories
1 pound a week = 500 calories a day burned
2 pounds a week = 1,000 calories a day burned

41. Food Journal It is important to log your food
Write down food and beverages
Write the specific amount-cups, ounces, etc.
Calories, if possible
Don’t forget about condiments & sauces
Log mood—especially if you are an emotional eater
Candy, gum, etc.—anything you put in your mouth
Other ways to keep up with it
Phone apps
Myfitnesspal.com

42. Questions?