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CHAPTER 4 LESSON 1. THE IMPORTANCE OF NUTRITION . LEGEN… DARY B.LYNE CARRIERE & AWESOME KATIE LAFORCE. Personal fitness includes physical actively and healthy eating . Healthy eating means taking the appropriate amounts of nutrients each day.

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Legen dary b lyne carriere awesome katie laforce




Personal fitness includes physical actively and healthyeating.

Healthy eating means taking the appropriate amounts of nutrients each day.

Nutrients: substances in food that your body needs for energy, proper growth, body maintenance and functioning.

6 Classes of Nutrients:







Nutrition: the study of food and how your body uses the substances in food

Influences on Your Food Choices

Hunger, Appetite, Culture, Family and friends, Emotions, Convenience and cost Advertisement

Nutrients for energy

Everything you do- needs energy. Energy comes from; carbohydrates, proteins and fats

Carbohydrates – starches and sugars found in food. They are the body’s chief source of energy

Proteins -nutrients that help build, maintain, and repair body tissues. When necessary they are secondary source of energy

Fats-supply a concentrated form of energy that help transport other nutrients to locations in the body where needed

Energy is also measured in calories; the amount of energy needed to raise the temperature of 1 kilogram of water 1 degree Celsius

Daily Calorie Intake:

As levels of physical activity increase, so does body’s demand for more calories ;

Carbohydrates  Provides 4 calories of energy. More effiecent then fat, because it requires less oxygen to convert to energy

Simple Carbs - sugars; found in fruits, candy, and soda. Absorbs quickly into bloodstream

Complex Carbs – Starches; found in some vegetables (potatoes), bread, cereals, pasta, rice and dry beans.

Take more time to break down but supply more vitamins. Better source of energy.


45-65% of consumed calories a day should be from carbohydrates


Carbs in the Body

Carbs must convert to a simple sugar; glucose before it can be used. Excess glucose is stored in liver, and muscles as glycogen, excess glucose is stored as FAT.

Dietary Fiber –special subclass of complex carbs that aid in digestion. Some fibers lower cholesterol in blood, and help control diabetes, reducing blood glucose levels

For our age; 38 grams of fiber for Males and 36 for females daily Whole grain products, vegetables, and fruits. Keep you full and low in calories.

  • Protein

  • Muscles are made up of 29% protein and 70% water.

  • Protein is a very important component of bones, connective tissues, skin, blood and vital organs.

  • Protein is used to grow repair and maintain the body. Proteins are also used to fight disease.

  • The building blocks of proteins are called amino acids. There are 22 different amino acids.

  • A human body can only function 9 of the 22 amino acids, these 9 are called essential amino acids.

  • Fats

  • Fats or lipids are another type of nutrient that provides energy.

  • Along with providing energy fats also:

  • Transport and absorb vitamins A, D, E and K.

  • Help regulate the hormone testosterone, which is used to build body tissues.

  • Enhance the flavour and texture of foods.

  • Help satisfy hunger because they take longer to digest.

  • Fats can be stores in the body as triglycerides and used as energy for exercise or physical activity.

Saturated fats

  • Types of Fat

  • Saturated fatty acids: come mainly from animal fats.

  • Examples include; cheese, ice cream, whole milk, oils like palm and coconut.

  • Trans fatty acids: come from certain oils that are processed into solids.

  • Examples include; margarine and shortening.

  • Unsaturated fatty acids: fats that are usually liquid at room temperature and come mainly from plant sources.

  • Examples include; corn oil, soybean oil, sunflower and some fish oils.

Unsaturated fats

Trans fats

  • Cholesterol

  • Cholesterol is a fatlike substance that is produced in the liver and circulates in the blood.

  • Cholesterol is found only in foods or animal origin.

  • Your body needs some cholesterol for certain processes. For example; cholesterol is used in the production of cell membrane and certain hormones

  • Cholesterol in the Blood

  • Cholesterol circulates through the blood stream in special fat protein “packages” called lipoproteins.

  • There are 2 major types of lipoproteins:

    • Low-density lipoprotein (LDL) – a type of compound that carries cholesterol from the liver to areas of the body where it is needed.

    • High-density lipoprotein (HDL) – a type of compound that picks up excess cholesterol and returns it to the liver.