principles of nutrition. nutrition linked to overall good health diet includes sufficient amounts of...
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NutritionNutrition
Linked to overall good health Diet includes sufficient amounts of
nutrients to carry out normal tissue growth, repair, and maintenance of the body
NutrientsNutrients
Essential – Carbohydrates– Fats– Proteins– Minerals– Vitamins– water
Non-essential– Body makes
High Nutrient DensityHigh Nutrient Density
Nutrient density and calorie content not related (low calories; high nutrients)
Refers to foods rich in nutrients relative to the energy content
Should be as close to the original product
– Grapes vs. grape juice vs. grape drink
Essential NutrientsEssential Nutrients
Fuel nutrients
– Carbs, fats, proteins
– Source of calories for the body
– Carbs = high octane fuel
– Carbs and fats primarily source of energy for physical activity
CarbohydratesCarbohydrates
From plants Primary energy providers Simple vs. complex Transformed in the body to the form of
glucose 55%-60% of total caloric intake
– 4 calories/gram
Simple CarbohydrateSimple Carbohydrate
Contain one or two sugars in each molecule
Monosaccharides (glucose, fructose, galactose)
Disaccharides (sucrose, lactose, maltose)
Empty calories (no nutritional value)
Complex CarbohydratesComplex Carbohydrates
Polysaccharides Starches, dextrins, glycogen Rice, cereal, beans, breads, etc.
FiberFiber
Indigestible portion of fruits, veggies, grains
Form of complex carbohydrate Can be soluble or insoluble
FatsFats
Sources of fats
– Vegetable oils
– Animal oils
– Butter
– Cheese 1 gram of fat contains 9 calories
– Highest of any nutrient
Saturated FatSaturated Fat
Animal products and by-products Typically solid at room temperature Will lead to total serum cholesterol
levels No more than 10% of daily total caloric
intake Primary culprits in CAD
Unsaturated FatUnsaturated Fat
Subdivided into monounsaturated and polyunsaturated fats
Monounsaturated fats are more desirable as they tend to lower the “bad” cholesterol and not the “good” cholesterol (may protect against heart disease)
ProteinsProteins
Essential for maintenance and repair of all body tissues, enzymes, and some hormones
Not the preferred energy source
Functions of ProteinsFunctions of Proteins
Carry oxygen (hemoglobin)
Fight disease (antibodies)
Catalyzes reactions (enzymes)
Movement (actin/myosin)
Connective tissue (collagen)
Clotting of blood (prothrombin)
Messenger (hormones)
Proteins Cont.Proteins Cont.
Amino acids– 20 found in food; 9 are essential
Animal products=complete proteins Plant products=incomplete proteins 12-15% of daily caloric intake Creatine: effectively builds mm; long
term effects unknown; found in fish; easily obtained through diet
VitaminsVitamins
13 vitamins, none manufactured by the body
Regulators of body processes No caloric value Can be either fat-soluble or water-
soluble
Fat-Soluble VitaminsFat-Soluble Vitamins
Vitamins A, D, E, and K Bind to fat molecules and are absorbed
in the small intestine Excessive amounts of vitamins can be
toxic
Water-Soluble VitaminsWater-Soluble Vitamins
All B complex vitamins and C Cannot be stored in the body
MineralsMinerals
Approx 25 minerals Essential to body processes Stored in liver and bones Aid in mm contractions and physical
activity
IronIron
Helps in oxygen transport (hemoglobin) Anemia=insufficient iron consumption
– Blood volume is below normal
– Fatigue Found in red meats
CalciumCalcium
Most abundant in body
Formation of bones, teeth, blood clotting, and mm contraction
Osteoporosis Supplementation
WaterWater
Most essential nutrient Body is 70% water 8 glasses daily More needed if activity is in heat
Nutrient RecommendationNutrient Recommendation
RDA=recommended daily allowance Nutrient requirement for any vitamin or
mineral is the amount needed to prevent diseases
SupplementsSupplements
Most supplements are not necessary if eating a well balanced diet
Body processes foods better than pills 1-a-day multivitamin Medical conditions
– Anemia, osteoporosis, female athlete triad
Food for PerformanceFood for Performance
Carbohydrate loadingIf exercising > 1 hour per day,
70% of calories should come from carbohydrates
Re-supply system with carbohydrates within an hour of prolonged activity
CaffeineCaffeine
CNS stimulant Increases
– Alertness– Nervousness– Irritability– Increased heart rate– Headaches– Decreases fatigue