Nutrition

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Nutrition

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

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