Nutrition

1. Chapter 9 Nutrition

2. Protein Fat Carbohydrates Water Vitamins Minerals Nutrients Nutrients are substances that help with body processes, growth, repair of cells, and provides energy A Calorie is a unit of energy produced by food and used by the body

3. Protein • A protein is a nutrient needed for growth and repair • Proteins form part of every cell in the body and make up more than 50% of total body weight • The following are additional information on protein: • Kcal value – 4 Kcal/gram • Types – complete/incomplete • Basic breakdown – amino acids • Sources: • Meat, chicken, tuna, dried beans, eggs, nuts

4. Carbohydrates • Carbohydrates are the main source of energy for the body • They include sugars, starches, and fiber • The following is additional information on carbohydrates: • Kcal value – 4 Kcal/gram • Types – single/complex • Basic breakdown – glucose • Sources: • Bread, wheat, rice, pasta, macaroni noodles, cereal, oatmeal Fiber is part of grains and plants that cannot be digested

5. Fats • A fat is a nutrient that provides energy and helps the body store and use vitamins • The following is additional information on fats: • Kcal value – 9 Kcal/gram • Types – saturated/unsaturated • Basic breakdown – fatty acids • Sources: • Ice cream, milk, cheese, butter, margarine, yogurt, meat, egg yolks, corn oil Cholesterol is a fat-like substance made by the body and found in certain foods

6. Vitamins • A vitamin is a nutrient that helps the body use carbohydrates, proteins, and fats • The following is additional information on vitamins: • Function – assists with body processes • Kcal value – 0 (does not supply energy) • Types – water (BC) and fat soluble (ADEK)

7. Vitamins • Vitamin A – night vision, bone formation • Sources: carrots, sweet potatoes • Riboflavin – Appetite • Sources: Nuts, cereals, peas, beans • Ascorbic acid – resist infection, strengthen blood vessels • Sources: Oranges, limes, tomatoes

8. Minerals • A mineral is a nutrient that assists with chemical reactions in the body • The following is additional information on minerals: • Kcal value – 0 (does not supply the body with energy) • Types • Macro minerals (required in larger amounts) • Trace minerals (needed in small amounts) Iron, Calcium, and Sodium are considered 3 important minerals

9. Minerals • Calcium – strong bones, teeth, heartbeat • Sources: milk, cheese, cottage cheese • Chlorine – aids in digestion, keeps body limber • Source: table salt • Iodine – energy, mental alertness, growth • Sources: table salt, seafood • Iron – forms red blood cells, growth, prevents fatigue • Sources: Oatmeal, red meat, liver • Magnesium – fights depression, insomnia, nervousness • Sources: dark green veggies, apples

10. Water • Water is a nutrient that is involved with all body processes, such as: waste removal, blood formation, body regulation • Dehydration is a condition in which the water content of the body has fallen to a low level • It is recommended that a person consume 6-8 glasses per day • Water can make up more than 60% of body mass • Estimate of daily intake: • .6oz x Body weight (lbs) = H20 oz.

12. My Pyramid • Based on 2,000 calorie diet • Grains: 6 oz. • Vegetables: 2 ½ cups • Fruits: 2 cups • Milk 3 cups • Meat and Beans 5 ½ oz • Oils: 6 tsp • CHECK OUT : • www.mypyramid.gov

13. Food labels provides nutritional information on all processes foods Regulated by the U.S. Food and Drug Administration (FDA)

14. Understanding Food Labels • FDA by law has to include: • Name of food • Weight or volume • Name and address of manufacturer, distributor, packager • Ingredients • Nutrient content

15. Nutrition Label Facts • Serving size: amount of food considered a serving • Servings per container: # of servings in package • Calories listing: # of calories in one serving • Calories from fat: # of calories in one serving • Must note Cholesterol, Trans fat, and Saturated (2006) • Percent Daily Value: proportion of recommended daily amount of a nutrient from one serving

16. FOOD LABEL ACTIVITY • DO IT!

17. Vegetarian Diet • Vegetables are the foundation in a vegetarian diet • There are four kinds of vegetarian diets • Vegan – excludes foods of animal origin • Lacto vegetarian – No eggs, fish, poultry, meat • Ovo-lacto vegetarian- No fish, poultry, meat • Semi vegetarian – excludes red meat Strict vegans can meet protein requirements by Eating complimentary combinations of plant foods = Essential Amino Acids

18. Types of Eating Disorders • Anorexia nervosa is an eating disorder involving self-starvation and being 15% or more below desirable weight • Bulimia is an eating disorder which a person binges and purges • Binge-eating disorder is an eating disorder in which a person cannot control eating and eats excessive amounts

19. Too Much Emphasis on Appearance Discomfort with Sexual maturity Perfectionism Need for Control Inability to Express Emotions Social Pressure from Media and Peers Pressure Felt by Athletes Risks for Developing anEating Disorder

20. FITNESS

21. Fitness • Physical activity is any bodily movement produced by skeletal muscles that results in energy expenditure • The lack of physical activity in the U.S. is a serious problem • A majority of adults in the U.S. are not physically active at levels that promote and maintain health (Macera et al., 2005) • Tobacco use is the only behavior that kills more people

22. Reduces the risk of: Pre-mature Death Cardiovascular Disease Type 2 diabetes High blood pressure Colon cancer Feelings of depression and anxiety Helps with the following: Controls weight Builds and maintains healthy bones, muscles, and joints Older adults become stronger and better able to move about without falling Promotes psychological well-being Health Benefits ofRegular Physical Activity

23. FITNESS • Physical fitness is the ability to perform physical activity and to meet the demands of daily living while being energetic and alert • The five health-related areas of fitness are: • Cardio-respiratory endurance • Muscular strength • Muscular endurance • Flexibility • Body composition Health related fitness is the ability of the heart, lungs, muscles, and joints to function at optimal capacity

24. Types of Exercise • Exercise is planned, structured, and repetitive bodily movements done to improve the components of physical fitness • Types of exercises are: • Aerobic (using oxygen continually for an extended time) • Anaerobic (high intensity activity producing lactic acid) • Isometric (tightening of muscles without no body movement) • Isotonic (muscles move weight 8 to 15 times) • Isokinetic (use of machines to provide resistance through full range of motion)

25. The F.I.T.T. Principle F = frequency (how often) I = intensity (how hard) T = time (how long) T = type (what kind)

26. Cardiorespiratory Fitness • Cardio-respiratory Fitness is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity

27. Helps the heart and lungs function more efficiently Improves metabolic rate Promotes healthful aging Improves insulin sensitivity Improves the muscles’ ability to use lactic acid Improves the function of the immune system Protects against some types of cancer Improves psychological well-being Benefits of Cardiorespiratory Endurance

28. Developing a Cardio-respiratory Fitness Program • Frequency: 3-5 times/week • Intensity: Exercise Target Heart Rate (220 – age x 75%= Exercise Intensity) • Time: 20-60 minutes • Type: prolonged activity using large muscles without stopping Include warm-up and cool-down

29. Muscular Strength and Endurance • Muscular Strength is the maximum amount of force a muscle can produce in one effort • Muscular Endurance is the ability of the muscles to perform without fatigue

30. Helps with everyday tasks/routines Helps maintain correct posture Reduces the risk of low back pain Reduces the risk of being injured Helps a person enjoy physical activities without tiring Improves body composition by increasing muscle mass and decreasing fat tissue Improves self-image because muscles are firm/tone Keep bones dense and strong Makes the surface of joints less susceptible to injury Benefits of Muscular Strength and Endurance

31. Developing a Muscular Strength and Endurance Program • Frequency: 2-4 days/week with a day of rest in-between • Intensity: ability to perform 3 sets of 8-12 reps (lower reps/higher resistance for strength and higher reps/lower resistance for endurance • Time: perform 3 sets of 8-12 reps • Type: Exercises that provide resistance upon the body

32. Flexibility • Flexibility is the ability to bend the joints through the full range of motion • To develop flexibility, you need to incorporate the following: • Frequency: 2-3 times/week • Intensity: Hold for 15-30 seconds • Time: 15-30 minutes • Types: • Static (hold to the point of tension) • Ballistic (rapidly stretching the muscle quickly)

33. Helps improve the quality of life by being able to bend and move easily and without pain Helps prevent the relieve symptoms associated with arthritis Helps prevent low back pain Helps prevent injuries to muscles and joints Decreases the likelihood of having accidents, such as falls Improves performance in sports, such as golf and tennis, that require a range of motion Benefits of Flexibility

34. Healthful Body Composition • Healthful Body Composition is the high ratio of lean tissue to fat tissue in the body • Overfat is having too high percentage of body fat

35. Reduces the risk of obesity Reduces the risk of coronary heart disease Reduces the risk of developing diabetes Reduces the risk of developing high blood pressure Reduces the risk of having a stroke Improves appearance and self-image Benefits of Healthful Body Composition

36. Developing a Program to Improve/Maintain a Healthful Body Composition • Frequency: 3-5 days/week of physical activity • Intensity: Perform at Target Heart Rate • Time: 1.8 calories to be burned per pound of body weight (to be determined) • Type: Aerobic in nature

37. Agility Balance Coordination Reaction Time Speed Power Skill-Related Fitness Skill related fitness is the capacity to perform well in sports and physical activities

38. Basketball Cross-Country Skiing Golf In-Line Skating Martial Arts Bicycling Rock Climbing/Wall Climbing Running and Jogging Swimming Walking Lifetime Sports and Physical Activities These are sports and physical activities that can be engaged throughout one’s life

39. Warm-up Cool-down Specificity Overload Progression Fitness reversibility Training Principals Training Principles are guidelines to follow to obtain maximum fitness benefits and reduce the risks of injuries/illnesses

40. Overuse Micro-trauma Bruise Muscle cramp Muscle strain Shin splints Side stitch Sprain Stress fracture Tendonitis Injuries Related to Physical Activity

41. Sleep Sleep is a state of deep relaxation • The amount of sleep needed varies from person to person • First to Second graders sleep 11-12 hours • Six graders average 9-10 hours • Adolescents require extra sleep due to the demands of a busy lifestyle

42. The Need for Sleep • Young people who are not getting enough sleep lack the concentration needed to perform well in school • Sleep is needed to restore physical, emotional, and mental energy and is critical to growth • Inadequate sleep can result in: • Increased risk of unintentional injuries and death • Low grades and poor school performance • Negative moods • Increased use of stimulants

43. Getting Adequate Sleep and Rest • Establish a regular time to go to bed and rise in the morning • Quiet activities such as reading or taking a bath can help • Nightly rituals prepare the body for sleep • Having a quiet environment and comfortable bed is necessary for a good night’s sleep • Reduce substances, such as caffeinated drinks should be avoided

44. VEGETABLES • Asparagus • Bell Peppers • Broccoli • Brussels sprouts • Cabbage • Carrot • Cauliflower • Celery • Chili Peppers • Corn • Cucumber • Green Beans • Romaine Lettuce • Lima Beans • Mushrooms • Onion • Peas • Potato • Radish • Spinach • Tomato • Turnips

45. Fruits • Apple • Apricot • Avocado • Banana • Blueberry • Cherry • Coconut • Cranberry • Grape • Grapefruit • Kiwi • Lemon • Lime • Nectarine • Orange • Peach • Pineapple • Plum • Raisin • Strawberry • Watermelon