Nutrition: Nutrition Some graphics from: All rights reserved


The Food Pyramid: The Food Pyramid


General Nutrition Concepts: General Nutrition Concepts Influences of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet _________________ Provide _________ Regulate metabolism See Web16-1 for info on general nutrition guidelines


Classes of Nutrients: Classes of Nutrients ______________ __________ ____________ Vitamins Minerals _____________ Subsequent slides will provide basic information about each nutrient


Types of Carbohydrates (2 types): Types of Carbohydrates (2 types) __________ pop, candy, sweets, fruit individual glucose or fructose molecules Complex ________, ________, ______ Chains of glucose molecules


Trends in Carbohydrate Consumption: Trends in Carbohydrate Consumption Click icon for info on fiber See Web16-5 for distinctions between complex and simple


Types of Protein: Types of Protein Sources of Protein Animal (complete) meats, dairy Vegetable (incomplete) beans, nuts, legumes, grains Types of Amino Acids ____________ (14) – can be made by body ___________ (8) – must be made by body Amino acids linked together


Protein Requirements : Protein Requirements RDA average = _____________ RDA athlete = _____________ High levels of protein intake above ___ g/kg/day can be harmful to the body


Types of Fats: Types of Fats ______________ Animal sources Solid at room temperature _____________ (poly- or mono-) Vegetable sources Liquid at room temperature Click icon for info on hydrogenation process H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H Click icon for info on fat content of oils Web16-3


Recommendations for Fat Consumption: Recommendations for Fat Consumption Dietary Fat Recommendations Less than ______ of calories in diet from fat Less than 1/3 of dietary fat should be saturated Ways to Decrease Intake of Fat _____________ Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments ______________ Choose foods with “artificial fats”


Recommended Dietary Intake: Recommended Dietary Intake Click icon for info on Lab 16a Click icon for info on calorie calculations


Vitamins: Vitamins Organic substances that regulate numerous and diverse physiological processes in the body Do not contain ________ Two types ___________ ___________


Vitamin Guidelines: Vitamin Guidelines A balanced diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards Extra servings of green and yellow vegetables may be beneficial Extra consumption of citrus and other fruits may be beneficial Click for info on “anti-oxidants”


Vitamin Supplementation?: Vitamin Supplementation? ______________________ Multivitamins are safe (100% RDA) Not all vitamins are “pure” Can be ________ at _____ doses


Minerals: Minerals Inorganic elements found in food that are essential to life processes About 25 are essential Classified as major or trace minerals RDA’s have only been determined for 7


Mineral Guidelines: Mineral Guidelines A diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards Extra servings of green and yellow vegetables may be beneficial Dietary supplementation of Calcium is beneficial for post-menopausal women Salt should be limited in the diet Click for more info


Populations Who May Benefit from Supplementation: Populations Who May Benefit from Supplementation Pregnant/lactating women Alcoholics ___________ Women with severe menstrual losses ______________ Strict vegetarians Individuals taking medications or with diseases which inhibit nutrient absorption


Water: Water Vital to life Drink at least 8 glasses a day Click for more info


Guidelines for Healthy Eating: Guidelines for Healthy Eating Eat regular meals (including breakfast) Eat foods from all food groups and according to the food pyramid Limit processed foods Get adequate amounts of vitamins and minerals Drink plenty of water and limit alcohol and caffeine Click icon for info on Lab 16b


Fiber: Fiber Soluble - __________ cholesterol levels found in oat bran, fruits and veggies Insoluble - reduces risk of colon cancer found in wheat bran and grains Recommendation: ______ per day Are you getting enough?


Fat Soluble Vitamins: Fat Soluble Vitamins Consist of Vitamins __, __, __, and ___ Absorbed at the small intestine in the presence of bile (a fatty substance) Overdoses can be _____ (A and D)


Water Soluble Vitamins: Water Soluble Vitamins Consist of B complex and vitamin C Excesses will be excreted in the urine, however, B-6 and Niacin can be toxic when ingested in unusually large amounts


Water Soluble Vitamins: Water Soluble Vitamins B-1 (thiamine) B-2 (riboflavin) B-6 (pyridoxine) B-12 (cobalamin) Niacin (nicotinic acid) Pantothenic Acid Folic Acid (folacin) Biotin C Return to presentation


Antioxidant All-Stars: Antioxidant All-Stars Broccoli Canteloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato


Minerals with established RDA guidelines: Minerals with established RDA guidelines Calcium Phosphorus Iodine Iron Magnesium Zinc Selenium Return to presentation


Calcium: Calcium Important for preventing osteoporosis RDA = _______ mg/day Found in dairy products and vegetables ___________ diets leach calcium from bones and promote___________ Return to presentation


Iron: Iron Important component of hemoglobin Iron deficiency is known as _______ (Symptoms: shortness of breath, fatigue) Return to presentation


Functions of Water: Functions of Water Comprises about ______ of body weight Chief component of blood plasma Aids in ______________ Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions Return to presentation


Caloric Content of Foods: Caloric Content of Foods Carbohydrates __ cal/g Protein 4 cal/g Fats __ cal/g Alcohol 7 cal/g


Calorie Calculation (Example): Calorie Calculation (Example) Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat: 2000 calories x 20% = 400 calories from fat per day 400 calories from fat = 44 grams of fat/day


Weight Control: Weight Control Some graphics from: All rights reserved


Creeping Obesity: Creeping Obesity Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur


Somatotypes: Somatotypes


Pounds of Weight American’s Want to Lose: Pounds of Weight American’s Want to Lose


Almost All Diets are Unsuccessful: Almost All Diets are Unsuccessful _______ regain all weight within 2 years _______ keep weight off permanently Why do diets fail?


Cycle of Dieting: Cycle of Dieting


Problems with Fad Diets: Problems with Fad Diets ___________________ Supplements may be dangerous Diet may lack essential nutrients _____________ may slow down if caloric intake is very low.


Principles of Weight Control (A balance between intake and expenditure): Principles of Weight Control (A balance between intake and expenditure)


Healthy Eating Patterns: Healthy Eating Patterns Eating a variety of foods Eating smaller, more frequent meals Avoiding ___________ Reducing fat intake Fat is calorically dense (high in calories) Fat is more easily stored than carbohydrates or protein Lab 17a info Info on dietary fat


Regular Activity Patterns: Regular Activity Patterns Benefits of Exercise for Weight Control _____________ Maintains LBM _____________ Promotes greater fat loss Suppresses appetite What type of exercise is best? ________ exercise Strength or muscle endurance exercise Info on exercise and weight control


Weight Loss Calculations: Weight Loss Calculations 1 pound of fat = ________ calories Maximum weight loss should be no more than _____ pounds per week: 500 calories/day x 7 days/week = 3500 calories/week (1 pound) 1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)


Benefits of Low Fat Diets for Long Term Weight Control: Benefits of Low Fat Diets for Long Term Weight Control Dietary fat is stored more efficiently - 3% of ingested energy (Tucker, 1991). Energy intake is lower when consuming low fat foods (Lissner, 1987; Kendall, 1991). Body can increase metabolism of carbohydrates but will store excess fat (Thomas, 1992).