This document provides information about food and nutrition. It discusses that athletes need more protein than others, diets do not work long-term, and energy drinks do not provide lasting energy. The main reasons for needing food are for growth, repairing tissues, and energy. Carbohydrates, fats, proteins, vitamins, minerals, and water are the six key nutrients. The food pyramid recommends grains, vegetables, fruits, oils, milk, and meat as part of a balanced diet. Eating disorders like anorexia nervosa and bulimia nervosa affect many people and can cause severe health problems. Diets are not effective long-term as the body adapts to lower calories by lowering metabolism.

1. Food Page 42

2. 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

3. Why do you Need Food? Three Main Reasons 1. Material for growing 2. Repair damaged tissues 3. Energy 44

4. 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

5. The Food Pyramid GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

6. Six Key Nutrients Carbohydrates (Grains) Fats/oils Proteins Vitamins Minerals Water 44

7. Carbohydrates/Grains Major energy source 1 gram = 4 Calories energy Two types 1. Simple (Sugar) Glucose Converted from fruits and other sugars

8. 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

9. Fats/Oils Energy Storage 1 gram = 9 Calories Functions Outer layer of every cell Protect and support internal organs Insulation

10. Fats/Oils Types Unsaturated (Liquid) Saturated (Solid) Trans Fat Convert unsaturated by adding hydrogen Makes more stable, but less healthy Cholesterol – Animal product (liver)

11. Fats/Oils Recommendations No more than 30% Blood Levels LDL = Bad Fats HDL = Good Fats

12. 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

13. Fruits Vary your colors

14. VegetablesVary your veggies

15. Vitamins Aid chemical reactions No energy Use Types Fat Soluble (A, D, E, K) 50

16. Vitamins Water Soluble – Can not store 51

17. Minerals Not Made by Living Things Supplements Not needed if balanced diet Excesses BAD 52

18. Calcium rich foods (Milk) Calcium Strong bone/teeth Blood Clotting Muscle contraction Brain function

19. Water Most important All body reaction need water Needed to cool body Removal of wastes Requirements 2 liters per day 53

20. The Food Pyramid GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

21. 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

22. 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

23. Eating Disorders Anorexia Nervosa Numbers 1% of all women Behavior Excessive exercise and view themselves as overweight Severe Problem – Death

24. 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)

25. Homework MyPyramidWorksheet.