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Nutrition
 

Nutrition

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    Nutrition Nutrition Presentation Transcript

    • Food
      Page 42
    • What do you know?
      1. Athletes need more protein in their diets than other people do.
      2. The only salt that a food contains is the salt that you have added to it
      3. As part of a healthy diet, everyone should take vitamin supplements
      4. Diets will never work
      5. Energy drinks give you more energy
      44
    • Why do you Need Food?
      Three Main Reasons
      1. Material for growing
      2. Repair damaged tissues
      3. Energy
      44
    • Energy
      calorie = Unit of energy
      Raise 1 gram of water 1°C
      Food calories = Calorie (1,000 cal)
      How much do you need?
      Depends on activity level
      45
    • The Food Pyramid
      GRAINS
      VEGETABLES
      FRUITS
      OILS
      MILK
      MEAT & BEANS
    • Six Key Nutrients
      Carbohydrates (Grains)
      Fats/oils
      Proteins
      Vitamins
      Minerals
      Water
      44
    • Carbohydrates/Grains
      Major energy source
      1 gram = 4 Calories energy
      Two types
      1. Simple (Sugar)
      Glucose
      Converted from fruits and other sugars
    • Carbohydrates/Grains
      2. Complex (chains of sugars)
      Starch – Digestible form
      Fiber – Non-digestible
      Recommendations
      45 to 65 percent of all Calories
      High in complex carbohydrates
      Longer term energy
      Additional nutrient in fiber
    • Fats/Oils
      Energy Storage
      1 gram = 9 Calories
      Functions
      Outer layer of every cell
      Protect and support internal organs
      Insulation
    • Fats/Oils
      Types
      Unsaturated (Liquid)
      Saturated (Solid)
      Trans Fat
      Convert unsaturated by adding hydrogen
      Makes more stable, but less healthy
      Cholesterol – Animal product (liver)
    • Fats/Oils
      Recommendations
      No more than 30%
      Blood Levels
      LDL = Bad Fats
      HDL = Good Fats
    • Protein (Meat and Beans)
      Growth and Repair
      1 gram = 4 Calories
      Amino Acids = 20 different
      Types
      Complete (contains all 20) – Animals
      Incomplete (missing some aa) – Plants
      Recommendations
      10 – 35% Calories
    • Fruits Vary your colors
    • VegetablesVary your veggies
    • Vitamins
      Aid chemical reactions
      No energy Use
      Types
      Fat Soluble (A, D, E, K)
      50
    • Vitamins
      Water Soluble – Can not store
      51
    • Minerals
      Not Made by Living Things
      Supplements
      Not needed if
      balanced diet
      Excesses BAD
      52
    • Calcium rich foods (Milk)
      Calcium
      Strong bone/teeth
      Blood Clotting
      Muscle contraction
      Brain function
    • Water
      Most important
      All body reaction need water
      Needed to cool body
      Removal of wastes
      Requirements
      2 liters per day
      53
    • The Food Pyramid
      GRAINS
      VEGETABLES
      FRUITS
      OILS
      MILK
      MEAT & BEANS
    • Food Labels
      Serving Size (how much)
      Calories (Energy) & Fat
      Percent Daily Value (2,000 Cal)
      % of needs meet
      Ingredients
      Listed in order by weight
      Dietary Reference Intake
      For specific nutrients
      58
    • Eating Disorders
      Bulimia Nervosa
      Numbers
      As high as 20% of women
      Behavior
      Lack exercise with excessively eating at one meal
      Severe problem - Purge food from large meals
      Massive damage internal organs
      Severe damage to esophagus and teeth
    • Eating Disorders
      Anorexia Nervosa
      Numbers
      1% of all women
      Behavior
      Excessive exercise and view themselves as overweight
      Severe Problem – Death
    • Diets
      What is a diet?
      - Reduced and/or altered food intake
      1. Not getting nutrients for body
      2. Body compensates by lowering metabolism
      i. Need to lower calories more and more to keep losing weight
      3. Never lose the fat cell (Just empty them)
      4. Lose muscle mass before the fat mass
      5. Quit Diet
      i. Huge weight gain (above pre-diet weight)
      ii. Fat cells refill first - Muscle not rebuilt without exercise
      iii. Result - MORE WEIGHT (less muscle, more fat)
    • Homework
      MyPyramidWorksheet.