pal chapter 4 nutrition why we eat the food we eat family influences ethnic background ...
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PAL CHAPTER 4
NUTRITION
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WHY WE EAT THE FOOD WE EAT
Family InfluencesEthnic
BackgroundAdvertisementsRegion of the
Country in Which You Live
FriendsLifestyleCost of Food
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ESSENTIAL NUTRIENTS
ProteinsCarbohydratesFatsMinerals VitaminsWater
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PROTEINS
Building blocks of the body
Extremely important when you are considering exercise to build muscle
They function in the growth and repair of body’s tissues
Energy supplier when there is not enough carbohydrates or fat in the diet
Meat-poultry-fish-bean group are the main dietary sources of protein
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CARBOHYDRATES
Fuel for an active, vigorous lifestyle
Body uses them first, more quickly and easily before fats and proteins
Breads, cereals, fruits, and concentrated sweets are the main source
Two types are starches and sugars
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FATS
An efficient storage of energy. (excess fat is stored in fat cells called adipose tissue located under the skin and around internal organs)
Fat stores twice as much energy as protein or carbs but is not as easy to convert to energy as carbs.
Two major groups are saturated (animal fats) and unsaturated (vegetable)
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CHOLESTEROL
A wax-like fatty substance that is produced by the body in the liver and used for building cells.
Excessive amounts of cholesterol in the circulatory system require storage and results in blocked arteries that limit blood flow to the brain and heart.
Two types are HDL (good type) and LDL (bad type)
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MINERALS
Calcium and Phosphorus (help in development of bones, teeth and muscles)
Iron (essential element of blood)
Iodine (essential in proper thyroid function)
Potassium (maintains heartbeat, water balance, nerve transmission, breakdown of carbs and proteins)
Sodium (maintains proper balance of body fluid)
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VITAMINS
Fat-soluble – can be stored in fat deposits of the body
Ex: Vitamin A, D, E, KWater-soluble – dissolve in
water and cannot be stored in body tissues
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WATER
Essential for your bodyMakes up 65% of your weightShould drink 2 quarts of water
(8 glasses) a day
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WATER (cont’d)
Water carries dissolved waste products from your body, helps digest food and carries nutrients throughout your body
When exercising you need 1 cup for every 20 minutes to avoid any heat-related problems
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FOUR FOOD GROUPS
Bread, Cereal, Rice, and Pasta Group
*6-11 servings Vegetable Group
*3-5 servings Fruit Groups
*2-4 servings Milk, Yogurt, and
Cheese Group*2-3 servings
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BASAL METABOLISM
Amount of energy required to simply maintain your body at rest (reduces with age)
Step 1. Convert body weight to kilogramsBody Weight/2.2 = Weight in Kilograms
Step 2. Kilograms of body weight by 24hrs? Kg x 24 hrs = ? calories
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WEIGHT CONTROL
1 pound of weight is approx. 3500 calories
To maintain your “ideal weight” you must balance what you eat against what your body uses
CALORIES IN = CALORIES OUT
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HAPPY EATING