Nutrients And You

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Understanding the role of basic nutrition in physical activity and quality of life. Learn to identify food sources that supply needed nutients and vitamins for energy and protection.

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  • Nutrients And You

    1. 1. Nutrition In Physical Activity and Health Presented by Danielle Vindez Define Yourself Coaching www.defineyourself-coaching.com
    2. 2. Questions I may be wondering about • What should I eat to enhance my health and active life? • Can I obtain all the vitamins I need from foods? • How do I know how much I need?
    3. 3. Questions I may be wondering about • What should I eat to enhance my health and active life? • Can I obtain all the vitamins I need from foods? • How do I know how much I need?
    4. 4. Medical and Nutritional Assessments • Virtually all sedentary adult, can begin a moderate exercise program safety. Anyone with know chronic ailments or anyone beginning a strenuous program should seek the advise of a physician.
    5. 5. Carbohydrates Macronutrients Protein Fat Micronutrients Vitamins Minerals Water
    6. 6. Energy requirements Moderately active adults 19 to 75 years of age Approximately 2800 to 2200 calories a day for males Approximately 2200 to 1800 calories a day for females Caloric intake is dependent on goals, muscle mass, and activity level Balanced diet Keeps us healthy Peak performance Careful selection of foods provides adequate nutrients
    7. 7. Macronutrients • Carbohydrates - the primary source of energy for all body functions and muscular exertion. This fuel is stored as glycogen in our muscles and in our liver. When you are feeling light- headed, unable to concentrate or weak you may be low on this blood sugar. * Energy value 1 gram = 4 calories * Sources simple carbs - fruit, juices, milk, yogurt - fast burn complex carbs - slow burn - whole grains, vegetables, cereals, breads
    8. 8. Macronutrients
    9. 9. Macronutrients • Fat - concentrated source of energy ➺source of fatty acids ➺absorbs and transports ➺Vitamins A, D, E, K ➺ protects cell membranes
    10. 10. Macronutrients • Fat - concentrated source of energy ➺source of fatty acids ➺absorbs and transports ➺Vitamins A, D, E, K ➺ protects cell membranes • Energy value 1 g = 9 calories
    11. 11. Macronutrients • Fat - concentrated source of energy ➺source of fatty acids ➺absorbs and transports ➺Vitamins A, D, E, K ➺ protects cell membranes • Energy value 1 g = 9 calories • Sources = butter, oils, mayo, salad dressing, cheese, nuts, pastries, fried foods, pies,
    12. 12. Macronutrients • Fat - concentrated source of energy ➺source of fatty acids ➺absorbs and transports ➺Vitamins A, D, E, K ➺ protects cell membranes • Energy value 1 g = 9 calories • Sources = butter, oils, mayo, salad dressing, cheese, nuts, pastries, fried foods, pies,
    13. 13. Macronutrients • Fat - concentrated source of • Protein - builds and energy repairs muscles and tissues. ➺source of fatty acids ➺transports oxygen ➺absorbs and transports ➺a component of hormones ➺Vitamins A, D, E, K ➺ protects cell membranes • Energy value 1 g = 9 calories • Sources = butter, oils, mayo, salad dressing, cheese, nuts, pastries, fried foods, pies,
    14. 14. Macronutrients • Fat - concentrated source of • Protein - builds and energy repairs muscles and tissues. ➺source of fatty acids ➺transports oxygen ➺absorbs and transports ➺a component of hormones ➺Vitamins A, D, E, K ➺ protects cell membranes • Energy value 1 g = 4 calories • Energy value 1 g = 9 calories • Sources = butter, oils, mayo, salad dressing, cheese, nuts, pastries, fried foods, pies,
    15. 15. Macronutrients • Fat - concentrated source of • Protein - builds and energy repairs muscles and tissues. ➺source of fatty acids ➺transports oxygen ➺absorbs and transports ➺a component of hormones ➺Vitamins A, D, E, K ➺ protects cell membranes • Energy value 1 g = 4 calories • Energy value 1 g = 9 calories • Sources = chicken, fish, beans, eggs, dairy, grains, tofu, • Sources = butter, oils, mayo, vegetables, and beef. salad dressing, cheese, nuts, pastries, fried foods, pies,
    16. 16. Micronutrients • Vitamins - Thirteen known vitamins ‣ water soluble B, C, B6, B12, B9 ‣ fat soluble A, E, D, K • Needed in small amounts for health
    17. 17. • B vitamins - are energy releasers - B1, B2, B6, B12, niacin, pantothenic acid, folic acid, biotin
    18. 18. • B vitamins - are energy releasers - B1, B2, B6, B12, niacin, pantothenic acid, folic acid, biotin
    19. 19. • B vitamins - are energy releasers - B1, B2, B6, B12, niacin, pantothenic acid, folic acid, biotin
    20. 20. • B vitamins - are energy releasers - B1, B2, B6, B12, niacin, pantothenic acid, folic acid, biotin
    21. 21. • B vitamins - are energy releasers - B1, B2, B6, B12, niacin, pantothenic acid, folic acid, biotin
    22. 22. Antioxidants • Oxygen is essential for metabolism • Free radicals are produced during metabolism • Environmental factors cause more free radicals • Free radicals are harmful when they are unstable.
    23. 23. Antioxidant Protection • Antioxidants neutralize free radicals • Some are made by our body and some are provided in the diet • fruits • Vegetables • Nuts and seeds • Exercise
    24. 24. Antioxidant Vitamins Protects us against free radical damage • Vitamin E ★ vegetable oils, nuts, wheat germ, whole grains, leafy greens • Vitamin C ★ citrus fruit, berries, kiwi, cabbage, broccoli, tomatoes,
    25. 25. Antioxidant Vitamins Protects us against free radical damage • Vitamin E ★ vegetable oils, nuts, wheat germ, whole grains, leafy greens • Vitamin C ★ citrus fruit, berries, kiwi, cabbage, broccoli, tomatoes,
    26. 26. Micronutrients - Minerals Important for the adult exercisers
    27. 27. Micronutrients - Minerals Important for the adult exercisers • Iron - transports oxygen
    28. 28. Micronutrients - Minerals Important for the adult exercisers • Iron - transports oxygen • grains, legumes and red meat
    29. 29. Micronutrients - Minerals Important for the adult exercisers • Iron - transports oxygen • grains, legumes and red meat • Calcium - bone formation, muscle contraction, blood clotting
    30. 30. Micronutrients - Minerals Important for the adult exercisers • Iron - transports oxygen • grains, legumes and red meat • Calcium - bone formation, muscle contraction, blood clotting • milk, yogurt, broccoli, sardines, tofu
    31. 31. Micronutrients - Minerals Important for the adult exercisers • Iron - transports oxygen • grains, legumes and red meat • Calcium - bone formation, muscle contraction, blood clotting • milk, yogurt, broccoli, sardines, tofu • Zinc - immune response, energy
    32. 32. Micronutrients - Minerals Important for the adult exercisers • Iron - transports oxygen • grains, legumes and red meat • Calcium - bone formation, muscle contraction, blood clotting • milk, yogurt, broccoli, sardines, tofu • Zinc - immune response, energy • turkey, crab, oysters, milk, yogurt
    33. 33. Recommended Daily Allowances (RDA) The amount of macro and micro - nutrients known to meet the needs of healthy people.
    34. 34. Leading causes of death in the US Heart disease, Cancer, and Stroke What you can do • Start exercising • Stop smoking • Control your stress • Reduce your cholesterol • Shape up your diet • Lower your blood pressure
    35. 35. Summary We have a positive effect on our healthy when we • Respect our body and mind with exercise and quality foods • Make conscious healthy decisions • Take responsibility for action • Live within healthy standards and principals • Respect others

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