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Presentation Package for Concepts of Fitness and Wellness 6e

Presentation Package for Concepts of Fitness and Wellness 6e. Section V: Concept 16: Nutrition. General Nutrition Concepts. Influences of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet Growth and development Provide energy Regulate metabolism.

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Presentation Package for Concepts of Fitness and Wellness 6e

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  1. Presentation Package for Concepts of Fitness and Wellness 6e Section V: Concept 16: Nutrition

  2. General Nutrition Concepts • Influences of Nutrition • Health • Appearance • Behavior • Mood • Role of Nutrients in Diet • Growth and development • Provide energy • Regulate metabolism See “On the Web” 16-1 for info on general nutrition guidelines AND links to the 2005 Dietary Guidelines Concepts of Fitness and Wellness 6e

  3. Classes of Nutrients • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water Subsequent slides will provide basic information about each nutrient Concepts of Fitness and Wellness 6e

  4. Types of Carbohydrates (2 types) • Simple • pop, candy, sweets, fruit • individual glucose or fructose molecules • Complex • pasta, rice, breads, potatoes • Chains of glucose molecules Concepts of Fitness and Wellness 6e

  5. C 100 A 35% R 50% 80 SIMPLE 55% P B E O R H 60 65% C Y E D 50% 40 COMPLEX 45% N R T A 20 T E S 0 1910 1950 1980 Trends in Carbohydrate Consumption See “On the Web” 16-5 for distinctionsbetween complex and simple Concepts of Fitness and Wellness 6e

  6. Click icon for info on fiber Low Carb Mania(What is the basis?) • Proponents of low carb diets blame carbohydrates on the obesity epidemic but this is not well supported by research. • The quality of carbohydrates is the real issue and it is still wise to consume quality whole grains with adequate fiber. Concepts of Fitness and Wellness 6e

  7. Types of Protein • Sources of Protein • Animal (complete) • meats, dairy • Vegetable (incomplete) • beans, nuts, legumes, grains • Types of Amino Acids • Nonessential (14) – can be made by body • Essential (8) – must be made by body Amino acids linked together Concepts of Fitness and Wellness 6e

  8. 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 Concepts of Fitness and Wellness 6e

  9. Click icon for info on hydrogenationprocess Types of Fats Click icon for info on fat content of oils • Saturated • Animal sources • Solid at room temperature • Unsaturated (poly- or mono-) • Vegetable sources • Liquid at room temperature H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H See “On the Web” 16-6,7 Concepts of Fitness and Wellness 6e

  10. 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 • 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 Fitness and Wellness 6e

  11. Lab 16a PRO PRO (10-15%) CHO FAT (30%) FAT CHO (55-60%) PRO PRO (10-35%) CHO FAT (20-35%) FAT CHO (45-65%) Dietary Recommendations (2 different sets) Questions: 1. Why do theguidelines differ? 2. What is a “healthy diet”? 3. How do you calculate these percentages? U.S.D.A. Institute of Medicine calorie calculations Concepts of Fitness and Wellness 6e

  12. Vitamins • Organic substances that regulate numerous and diverse physiological processes in the body • Do not contain calories • Two types • Fat soluble • Water soluble Concepts of Fitness and Wellness 6e

  13. Click for info on“anti-oxidants” 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 Fitness and Wellness 6e

  14. Vitamin Supplementation? • Not necessary if diet is healthy • Multivitamins are safe (100% RDA) • Not all vitamins are “pure” • Can be toxic at high doses Concepts of Fitness and Wellness 6e

  15. Minerals • 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 Fitness and Wellness 6e

  16. Click for more info on minerals 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 Fitness and Wellness 6e

  17. Populations Who May Benefit from Supplementation • 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 Fitness and Wellness 6e

  18. Click for more info on water Water • Vital to life • Drink at least 8 glasses a day Concepts of Fitness and Wellness 6e

  19. Guidelines for Healthy Eating Click icon forinfo on Lab 16b • Eat regular meals (including breakfast) • Eat foods from all food groups and according to the food pyramid • Limit processed foods • Get adequate amounts of vitamins and minerals • Drink plenty of water and limit alcohol and caffeine Follow principles in the Food Guide Pyramid Concepts of Fitness and Wellness 6e

  20. Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet? See the Harvard Nutrition Source website

  21. Online Learning Center “On the Web” pages for Concept Web Resources Concepts of Fitness and Wellness 6e

  22. Supplemental Graphics Lab Information Additional Details on Nutrition

  23. Lab 16a InformationNutrition Analysis • Purpose: Compare quality of “favorite diet” with your ideal “healthy diet” • Procedure: Select foods from food list (Appendix D or other diet tables) and calculate calories from carbohydrates, fats and proteins. Concepts of Fitness and Wellness 6e

  24. Divide the calories by the total to get the percentage Lab 16a InformationNutrition Analysis - cont. Return to presentation Making calorie calculations Calories % of Total Calories • Protein 350 • Fat 800 • Carbohydrate 1400 Totals 2550 13.7 31.4 54.9 100.0 Concepts of Fitness and Wellness 6e

  25. Lab 16b InformationSelecting Nutritious Foods Return to presentation • Purpose: Evaluate the nutritional quality of your diet • Procedure: Record foods consumed for two days on the Daily Diet Record. Calculate calorie intake from list in Appendix C • Implications: Rate the quality of the diet according to the Rating Scale. Click icon to see other food tables Concepts of Fitness and Wellness 6e

  26. 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: 25-40g per dayAre you getting enough? Concepts of Fitness and Wellness 6e

  27. Ways to Get More Fiber • Eat more fruits and vegetables • Eat whole grain foods Concepts of Fitness and Wellness 6e

  28. A Grain of Wheat Return to presentation BRAN - B vitamins - minerals ENDOSPERM - dietary fiber - starch - protein - some iron and GERM B vitamins - essential fats - minerals - vitamins (B's , E and folacin) Concepts of Fitness and Wellness 6e

  29. Composition of Oils (%) Return to presentation Type Sat Poly Mono safflower 9 75 16 sunflower 10 66 24 corn 13 59 28 soybean 14 58 28 sesame 14 42 44 peanut 17 32 51 palm 49 9 42 olive 14 8 78 canola 7 35 58 Concepts of Fitness and Wellness 6e

  30. Hydrogenation Process Return to presentation Concepts of Fitness and Wellness 6e

  31. Fat Soluble Vitamins • 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 Fitness and Wellness 6e

  32. Water Soluble Vitamins • 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 Fitness and Wellness 6e

  33. Water Soluble Vitamins Return to presentation • B-1 (thiamine) • B-2 (riboflavin) • B-6 (pyridoxine) • B-12 (cobalamin) • Niacin (nicotinic acid) • Pantothenic Acid • Folic Acid (folacin) • Biotin • C Concepts of Fitness and Wellness 6e

  34. Antioxidant All-Stars • Broccoli • Cantaloupe • Carrot • Kale • Mango • Pumpkin • Red Pepper • Spinach • Strawberries • Sweet potato Concepts of Fitness and Wellness 6e

  35. Minerals with established RDA guidelines Return to presentation • Calcium • Phosphorus • Iodine • Iron • Magnesium • Zinc • Selenium Concepts of Fitness and Wellness 6e

  36. Calcium Return to mineral guidelines • Important for preventing osteoporosis • RDA = 800-1000 mg/day • Found in dairy products and vegetablesHigh protein diets leach calcium from bones and promote osteoporosis Concepts of Fitness and Wellness 6e

  37. Iron Return to mineral guidelines • Important component of hemoglobin • Iron deficiency is known as anemia(Symptoms: shortness of breath, fatigue) Concepts of Fitness and Wellness 6e

  38. Functions of Water Return to presentation • 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 Fitness and Wellness 6e

  39. Caloric Content of Foods Carbohydrates 4 cal/g Protein 4 cal/g Fats 9 cal/g Alcohol 7 cal/g Concepts of Fitness and Wellness 6e

  40. 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 day400 calories from fat = 44 grams of fat/day Concepts of Fitness and Wellness 6e

  41. 80% "fat free” 52 calories / slice 4 grams fat / slice Calories = 4 g/slice X 9 cal/g = 36 calories from fat Percent of 69% calories = 36 cal / 52 cal total = from fat What is Baloney? Concepts of Fitness and Wellness 6e

  42. 98% "fat free” 30 calories / slice 1 gram fat / slice Calories = 1 g/slice X 9 cal/g = 9 calories from fat Percent of 30% calories = 9 cal / 30 cal total = from fat What about Sliced Turkey? Return to presentation Concepts of Fitness and Wellness 6e

  43. Fat Substitutes Return to presentation • Olestra • Simplesse What are the dietary implications of these new food products? Concepts of Fitness and Wellness 6e

  44. The Food Pyramid

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