Presentation Package for Concepts of Physical Fitness 12

Presentation Package for Concepts of Physical Fitness 12 e Section V: Concept 16: Nutrition Created by: Gregory J. Welk Iowa State University

General Nutrition Concepts § Influences of Nutrition – – § Role of Nutrients in Diet – – – 2 Health Appearance Behavior Mood Growth and development Provide energy Regulate metabolism See Web 16 -1 for info on general nutrition guidelines Concepts of Physical Fitness 12 e

Classes of Nutrients § § § 3 Carbohydrates Proteins Fats Vitamins Minerals Water Subsequent slides will provide basic information about each nutrient Concepts of Physical Fitness 12 e

Caloric Content of Foods Carbohydrates Protein Fats Alcohol 4 4 cal/g 9 cal/g 7 cal/g Concepts of Physical Fitness 12 e

Types of Carbohydrates (2 types) § Simple – pop, candy, sweets, fruit – individual glucose or fructose molecules § Complex – pasta, rice, breads, potatoes – Chains of glucose molecules 5 Concepts of Physical Fitness 12 e

Click icon for info on fiber P E R C E N T C A R B O H Y D R A T E S Trends in Carbohydrate Consumption 100 35% 80 60 50% 55% SIMPLE 65% 50% 40 45% COMPLEX 20 0 1910 1950 1980 6 See Web 16 -5 for distinctions between complex and simple Concepts of Physical Fitness 12 e

Types of Protein § Sources of Protein – Animal (complete) » meats, dairy – Vegetable (incomplete) » beans, nuts, legumes, grains § Types of Amino Acids Amino acids linked together – Nonessential (14) – can be made by body – Essential (8) – must be made by body 7 Concepts of Physical Fitness 12 e

Protein Requirements § § RDA average =. 8 g/kg/day RDA athlete = 1. 2 -1. 6 g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body 8 Concepts of Physical Fitness 12 e

Click icon for info on hydrogenation process § § Types of Fats Saturated – Animal sources – Solid at room temperature Unsaturated (poly- or mono-) – Vegetable sources – Liquid at room temperature HHHHHO HC-C-C-C=C-C-C-C-OH HHHHH HH HHH 9 Click icon for info on fat content of oils Web 16 -6, 7 Concepts of Physical Fitness 12 e

Recommendations for Fat Consumption § Dietary Fat Recommendations – Less than 30% of calories in diet from fat – Less than 1/3 of dietary fat should be saturated § 10 Ways to Decrease Intake of Fat – – – – Minimize "fast" foods Minimize processed foods Use better cuts of meats Use low fat alternatives Decrease use of condiments Eat lower fat snacks Choose foods with “artificial fats” Concepts of Physical Fitness 12 e

Recommended Dietary Intake Click icon for info on calorie calculations PRO (10 -15%) CHO FAT (30%) FAT CHO (55 -60%) Click icon for info on Lab 16 a 11 Concepts of Physical Fitness 12 e

Vitamins § § § Organic substances that regulate numerous and diverse physiological processes in the body Do not contain calories Two types – Fat soluble – Water soluble 12 Concepts of Physical Fitness 12 e

Click for info on “anti-oxidants” 13 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 Concepts of Physical Fitness 12 e

Vitamin Supplementation? § § 14 Not necessary if diet is healthy Multivitamins are safe (100% RDA) Not all vitamins are “pure” Can be toxic at high doses Concepts of Physical Fitness 12 e

Minerals § § 15 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 minerals Concepts of Physical Fitness 12 e

Click for more info on minerals § § 16 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 Concepts of Physical Fitness 12 e

Populations Who May Benefit from Supplementation § § § § 17 Pregnant/lactating women Alcoholics Elderly Women with severe menstrual losses Individuals on VLCD’s Strict vegetarians Individuals taking medications or with diseases which inhibit nutrient absorption Concepts of Physical Fitness 12 e

Click for more info on water § § 18 Water Vital to life Drink at least 8 glasses a day Concepts of Physical Fitness 12 e

Click icon for info on Lab 16 b § § § 19 Guidelines for Healthy Eating Eat regular meals (including Fats & breakfast) Sweets Eat foods from all food groups and Dairy, Meat Eggs, according to the food pyramid Group Beans Limit processed foods Fruit Vegetable Group Get adequate amounts of Carbohydrates vitamins and minerals (Breads, cereals, rice, pasta) Drink plenty of water and limit alcohol and caffeine Concepts of Physical Fitness 12 e

Fiber § Soluble - decreases cholesterol levels – found in oat bran, fruits and veggies § Insoluble - reduces risk of colon cancer – found in wheat bran and grains Recommendation: 25 -40 g per day Are you getting enough? 20 Concepts of Physical Fitness 12 e

Ways to Get More Fiber § § 21 Eat more fruits and vegetables Eat whole grain foods Concepts of Physical Fitness 12 e

Return to presentation A Grain of Wheat BRAN - B vitamins - minerals - dietary fiber GERM ENDOSPERM - starch - protein - some iron and B vitamins - essential fats - minerals - vitamins (B's , E and folacin) 22 Concepts of Physical Fitness 12 e

Return to presentation Type 23 Composition of Oils (%) Sat Poly Mono safflower sunflower corn soybean sesame peanut palm olive 9 10 13 14 14 17 49 14 75 66 59 58 42 32 9 8 16 24 28 28 44 51 42 78 canola 7 35 58 Concepts of Physical Fitness 12 e

Return to presentation 24 Hydrogenation Process Concepts of Physical Fitness 12 e

Fat Soluble Vitamins § § § 25 Consist of Vitamins A, D, E, and K Absorbed at the small intestine in the presence of bile (a fatty substance) Overdoses can be toxic (A and D) Concepts of Physical Fitness 12 e

Water Soluble Vitamins § § 26 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 Concepts of Physical Fitness 12 e

Return to presentation § § § § § 27 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 Concepts of Physical Fitness 12 e

Antioxidant All-Stars § § § § § 28 Broccoli Canteloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato Concepts of Physical Fitness 12 e

Minerals with established Return to presentation RDA guidelines § § § § 29 Calcium Phosphorus Iodine Iron Magnesium Zinc Selenium Concepts of Physical Fitness 12 e

Return to presentation § § § Calcium Important for preventing osteoporosis RDA = 800 -1000 mg/day Found in dairy products and vegetables High protein diets leach calcium from bones and promote osteoporosis 30 Concepts of Physical Fitness 12 e

Return to presentation § § Iron Important component of hemoglobin Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) 31 Concepts of Physical Fitness 12 e

Return to presentation § § § 32 Functions of Water Comprises about 60% of body weight Chief component of blood plasma Aids in temperature regulation Lubricates joints Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) Active participant in many chemical reactions Concepts of Physical Fitness 12 e

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 33 Concepts of Physical Fitness 12 e

What is Balogna? 80% "fat free” 52 calories / slice 4 grams fat / slice Calories = 4 g/slice X 9 cal/g = 36 calories from fat Percent of calories = 36 cal / 52 cal total = from fat 34 69% Concepts of Physical Fitness 12 e

Return to presentation What about Sliced Turkey? 98% "fat free” 30 calories / slice 1 gram fat / slice Calories = 1 g/slice X 9 cal/g = 9 calories from fat Percent of calories = 9 cal / 30 cal total = from fat 35 30% Concepts of Physical Fitness 12 e

Return to presentation § § Fat Substitutes Olestra Simplesse What are the dietary implications of these new food products? 36 Concepts of Physical Fitness 12 e

The Food Pyramid