Nutrition strategies for exercise
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PEAC1001Lecture 7. Nutrition & Strategies for Exercise. Concept 14: Nutrition Concept 15: Managing diet and activity for healthy body fatness. Concept 14 Guidelines Dietary recommendations Nutrition and activity Safe eating strategies. Concept 15 Weight control factors Losing body fat

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Nutrition & Strategies for Exercise

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Nutrition strategies for exercise

PEAC1001Lecture 7

Nutrition & Strategies for Exercise

Concept 14: Nutrition

Concept 15: Managing diet and activity for healthy body fatness


Outline and objectives

Concept 14

Guidelines

Dietary recommendations

Nutrition and activity

Safe eating strategies

Concept 15

Weight control factors

Losing body fat

Supplements and diets

Outline and objectives


Guidelines

Guidelines


What is a serving

What is a serving?

  • An individual quantity of food or drink taken as part of a meal

  • Meat and Meat Alternatives: ______________

  • Milk and Dairy: 1 cup milk; 1 1/2 cup ice cream or frozen yogurt; 1 1/2 oz. cheese.

  • Vegetables: 1 cup raw leafy vegetables; 1/2 cup cooked or raw chopped vegetables.

  • Fruit: _______________(about 1 cup); 1/2 to 3/4 cup juice.

  • Bread and cereal: 1 slice bread or 1 English muffin; 1 medium, 1/2 bagel; 1 cup cold cereal


Points from the pyramid

Points from the pyramid

  • Make half your grains whole.

    • _____________________________

  • Vary your veggies

    • Variety to ensure consumption of all vitamins

  • Focus on fruits

    • Valuable source of many nutrients

  • ______________

    • Know the differences between types of fat

  • Get calcium-rich foods

    • Help prevent osteoporosis as early as now

  • __________________

    • Using other types than meat, or fatty meat


Key principles

Key Principles

  • Physical Activity

    • Represented by steps

  • Moderation

    • Represented by narrowing of each food group from bottom to top

  • _____________

    • Represented by person

  • Proportionality

    • Represented by different widths-the widths suggest how much a person should choose from each group

  • ___________

    • Symbolized by the different colors, which represent the five food groups


Dietary agencies

Dietary agencies

  • ___________________Allowance (RDA)

    • The amount of a nutrient needed for most all people

  • ______________________(DRI)

    • Revised recommendation of the appropriate amounts of nutrients for the diet.

    • Adequate Intake (AI)

    • Tolerable Upper Intake Levels (UL)


Dri values

DRI values


Carbohydrate

Carbohydrate

  • CHO  ____________

    • Simple: __________________

      • “simple” because they are comprised of only individual fructose/glucose molecules

    • Complex: ____________________

      • “complex” because the molecular structure is more characteristic of large chains


Fiber

Fiber

  • _______________

    • Fruits, brans, some

      whole grains

    • Improving blood lipid

      profiles

  • ________________

    • Most often found in whole grains

    • Speeds digestion and the movement of food


What about fat

What about fat?

  • 9 calories/gram

  • Saturated

    • _______________

  • Unsaturated

    • ________________

  • Trans-fat?


The new fat

The ‘new’ fat

  • _________

    • Idea: make bigger molecules so body cannot digest

    • Solution: severe diarrhea because body cannot digest these molecules

  • Sunflower oil

    • Uses poly-mono unsaturated fats

    • __________

  • Simplesse

    • Processed with protein


Protein

Protein

  • ______________

  • Animal

    • Meat sources -__________

    • Any red color to the meat indicates high levels of iron in the most absorbable types

  • Vegetable -_______________

    • ______________

    • Lack the most absorbable types of iron, somehow must be supplemented


Amino acids

Amino acids

  • ____ total

  • ________________

    • Synthesized in the body by other nutrients

  • ________________

    • Must be obtained directly from the diet

    • This is what makes protein “complete” or “incomplete”


How much protein

How much protein?

  • RDA average person: .8 g/kg/day

  • __________: 1.2-1.6 g/kg/day

  • Example:

    Weight 140lbs/2.2 kg = 63.6 kg(.8)

    50.88 g/day PRO


Vitamins and minerals

Vitamins and minerals

  • Vitamins

    • Fat soluble: _____________

      • Does not cook-out

      • Stored in the body

    • Water soluble: C- and B-vitamins

      • Must replenish frequently

  • Minerals

    • ________________________

    • About _____ essential minerals

    • Calcium, iron (deficiency: anemia)

      • Iron is best absorbed when combined with Vitamin-C


Water facts

Water facts

  • Comprises about _______ of body weight

  • Chief component of plasma

  • _________________

  • Lubricates joints

  • Essential in eyes, spinal cord, soft tissues


What is in

What is in…

  • 98% fat-free turkey

    • 30 calories/slice, 1 g fat/slice

    • 1 g/slice X 9 cal/g of fat = 9 calories

    • 9 calories / 30 total calories = 30% fat

  • 80% fat-free bologna

    • 52 calories/slice, 4 g fat/slice

    • 4 g/slice X 9 cal/g of fat = 36 calories

    • 36 calories / 52 total calories = 69% fat


How much fat should you consume

how much fat should you consume?

  • Depends on your caloric needs

  • Maintain weight:

    • Typically want ______________ ratio

    • Want 30% calories from fat?

      • Consumes: 2000 cal/day

      • 2000 X 30% = 600 cal/day / 9 cal =

         67 grams of fat per day


Some of these actually lead to weight loss

Some of these actually lead to weight loss…


Nutrition strategies for exercise

How:

  • Main reason: laxative-promoting

  • Main reason: _______

    ______________

    -unhealthfully alters

    metabolic processes


What actually works balance intake expenditure

What actually works: Balance intake & expenditure

  • Combine healthy food with adequate exercise

  • Think about your goals

    • Decreasing carbs hinders future weight loss progress


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