Nutrition

1. Nutrition HPS 1000 Fitness for Living

2. Calorie • Unit of measure indicating the _______________ of food • 1 calorie (as we think of it) = ___ calories (1 _________) • Technically… • The amount of heat necessary to raise the temperature of ____ of water ____

3. Calories per Gram of Food

4. Serving Sizes

5. Carbohydrates • Constitutes the major source of calories the body uses to provide energy for work • Probably most important function – _________________ energy • _____ mostly supply the muscles with energy during high-int. exercise • 2 types of carbs 1. 2.

6. Carbohydrates • Simple carbs include… • Sucrose ( ________ sugar) • Fructose ( ________ sugar) • Lactose ( _____ sugar)

7. Carbohydrates • Complex carbs include… 1. 2. Most types of ____________ • Complex carbs can be further broken down into… 1. 2. • Whole grains contain 1. ______ – inner layer 2. _________ – middle layer 3. ______ – outer layer

8. Carbohydrates • Refined carbs • Lose ? during processing

9. Carbohydrates • Glycemic index • Foods with a high glycemic index… • Food with a low glycemic index… • Is not as simple as high and low…

10. Carbohydrates • Daily intake… • _______% • Simple: _______% • Athletes: ________% • Use caution… • Over consumption can lead to under consumption of other nutrients

11. Fiber • Complex carbohydrate in plant foods that cannot be digested by the human body but is essential in the digestion process • Present mainly in skins, leaves, roots, and seeds • Dietary sources include • Whole grain cereals and breads • Fruits and vegetables • Legumes

12. Fiber • Lack of fiber has been linked to • Cardiovascular disease • Cancer • Constipation • Diverticulitis • Hemorrhoids • Gallbladder disease • Obesity

13. Recommended Amount of Fiber • Under age 50 • Women = _____/day • Men = _____/day • Over age 50 • Women = _____/day • Men = _____/day • Current average daily U.S. intake • About _____/day

14. Fiber • Two types 1. • Dissolves in ______ to form gel-like substance that encloses food particles • Helps decrease blood _________ and blood _____ 2. • Not easily dissolved in water but binds with water • Causes a softer and bulkier _______

15. Fat • Functions of fat 1. 2. 3. Insulator for body ______ preservation 4. ______ absorption 5. Carries fat soluble vitamins (A, D, E, and K) • Also adds flavor and texture to foods

16. Chemical Structure of Saturated and Unsaturated Fats

17. __________ acid: Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life _________ fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides _________ fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils and most oils in processed foods Key Terms

18. Fats • Daily intake • ___% • ___% from saturated fat • ___% from polyunsaturated fat • ___% from monounsaturated fat • Amount to supply essential fats… • ____________ of vegetable oil

19. Proteins • Functions of proteins 1. ______ and ______ tissue 2. Part of hormones, enzymes, and antibodies 3. Helps maintain normal ______ balance • Building blocks of proteins • ____________

20. Proteins • ___________ proteins • Considered this if supply all essential AA in adequate amounts • ___________ proteins • Consider this if they don’t • Daily intake • ______% • Most Americans consume more than needed

21. Vitamins • ________ substances essential for normal metabolism, growth, and development • ________ soluble vitamins • Absorbed directly into the blood stream where they travel freely • Excess is removed by the kidneys • ____ soluble vitamins • Require a more complex absorptive process • Usually carried in the blood by special proteins • Stored in fat tissue rather than excreted

22. Minerals • ________ elements essential for normal body functions • The minerals most commonly lacking in the American diet 1. 2. 3. 4.

23. Nutrient Analysis • First step in evaluating the diet • Most people do not realize how harmful and non-nutritious many common foods are

24. Nutrient Analysis • Analysis coverscalories, carbohydrates, fats, cholesterol, and sodium • Also covers eight crucial nutrients: protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C • If the regular diet has enough of these eight nutrients, foods consumed in natural form typically contain all the other nutrients needed

25. Nutrient Analysis • Most revealing information learned in a nutrient analysis is the source of fat intake • Average daily fat consumption in the U.S. diet • About 34% of the total caloric intake • Much of it from saturated fat and trans fatty acids, which increase the risk for chronic diseases

26. Calories in Fast Food Wendy’s Frosty, med. Tuna Sweet Onion Teriyaki Veggie Del. Market Fresh Roast Beef Roast Chicken Club Regular Roast Beef Ice Cream Shake, med. Double Whopper Whopper w/ Cheese Whopper Large Fries Chicken McGrill Big Mac Subway Arby’s Burger King McDonald's

27. Antioxidants • Much research is being done on antioxidants for thwarting chronic diseases • Although there are over 4,000 antioxidants, the four most studied are • Vitamin C • Vitamin E • Beta-carotene (a precursor to vitamin A) • Selenium

28. Antioxidants • Oxygen is used to change carbohydrates and fats into energy • A small amount of oxygen ends up in an unstable form, referred to as oxygen ________________ • A free radical molecule has a normal proton nucleus with a single, unpaired electron (making it extremely reactive)

29. Antioxidants • Free radicals attack and damage proteins and lipids • Damage is thought to contribute to the development of • Cardiovascular disease, cancer, emphysema, cataracts, Parkinson's disease, premature aging • Free radical formation is enhanced by • Solar radiation, cigarette smoke, air pollution, radiation, some drugs, injury or infection, chemicals (such as pesticides), and other environmental factors • Antioxidants offer protection by absorbing free radicals

30. Antioxidants • When free radicals are produced faster than the body can neutralize them, they cause damage • Antioxidants are found abundantly in food, especially in fruits and vegetables • Most Americans do not eat the minimum five daily servings of fruits and vegetables

31. Relationship of Antioxidants & Free Radicals

32. Antioxidants • Vitamin C: Consuming 5 or more daily servings of fruits and vegetables will provide the recommended amount • Vitamin E: Obtaining the recommended daily antioxidant amount of vitamin E through diet alone is practically impossible • May reduce the risk of heart disease in healthy people • Some research questions the benefits of vitamin E supplementation—additional research is required

33. Vegetarians • Types of vegetarian diets… Vegan – only eat plant foods Lacto-vegetarian – eat plant foods and dairy products Lacto-ovo-vegetarian – eat plant foods, dairy products, and eggs Partial vegetarians – eat all of the above and usually some poultry, fish, and seafood

34. Concerns for Vegetarians • Iron deficiency anemia • Integral part of Hb • Possibly poor protein intake • Integral part of muscle

35. Nutrient Supplementation • Multivitamins • Nutrient requirements met with calorie intake of 1200 calories/day • Water soluble vs. fat soluble • Water soluble excess excreted readily • Fat soluble stored in fatty tissue • Should we supplement with one group or both? • Megadoses • 5x RDA over several months may cause problems • “Should consume no more than 3x RDA”

36. Who Should Supplement With What and When? • Iron • Women • With heavy menstrual flow • Some pregnant and lactating women • Twins?

37. Who Should Supplement With What and When? • Multi Supplement • Nutrient deficient people • Alcoholics • Drug users • Vegans • Low calorie diets

38. Should you Supplement? • If eating a balanced diet… • NO – it will not help you to… • Improve athletic or exercise performance • Relieve stress • Boost energy levels • If not eating a balanced diet or have anything in common with previous examples • Most likely YES • Fruits and vegetables are the richest sources of vitamins and minerals • Moral of the story – EAT A BALANCED DIET!!!

39. Energy Substrates of Physical Activity • 2 main fuels for physical activity • Glucose • Derived from carbohydrates • Fatty acids • Product of the breakdown of fats • What can be used as fuel during fasting or low carb diets? • Protein • Use amino acids from protein when glucose is low • One problem of the Atkins diet

40. Dietary Guidelines for Americans • Department of Health and Human Services • Department of Agriculture • Issue dietary guidelines every 5 years • Attempting to convey 9 major messages

41. 9 Messages 1. “Consume a variety of foods within and among the basic food groups while staying within energy needs.” • How do we meet this guideline?

42. Old Way

43. New Way • New food guide pyramid • www.mypyramid.gov • Gives recommendations based on • Gender • Age • Activity level • Less than 30min • 30 to 60min • More than 60min

45. Female 20 years old PA = less than 30min Male 30 years old PA = more than 60min 6 ounces 10 ounces 2.5 cups 4 cups 2 cups 2.5 cups t 3 cups 3 cups 5.5 ounces 7 ounces New Way

46. 9 Messages (contd.) 2.“Control calorie intake to manage weight” • Pyramid guidelines do not do a great job of helping us with this • Limit portion sizes 3. “Be physically active everyday” • Committee recommendations • 60min of moderate to vigorous activity most days of the week

47. 9 Messages (contd.) 4. “Increase daily intake of fruits and vegetables, whole grains, and nonfat or low-fat milk and milk products” • Fruits • High in vitamins and minerals and usually low in calories • Milk (low or no fat) • 3 cups/day • Provide calcium, magnesium, potassium, and Vitamin D • Not associated with weight gain

48. 9 Messages (contd.) 5. “Choose fats wisely for good health” • Reduces the risk of heart disease • Limiting saturated fats • Cut down on animal fats (i.e. full fat dairy) 6. “Choose carbs wisely for good health” • Consuming large amounts of added sugars… • Get more calories and less vitamins and minerals • Can also have an effect on blood lipid (fat) levels

49. 9 Messages (contd.) 7. “Choose and prepare foods with little salt” • High salt intake is associated with high blood pressure • WHY? • Holds on to water • Salted napkin? • What is a fast food with one of the highest sodium contents?

50. 9 Messages (contd.) 8. “Drink alcohol in moderation” • Provides little to no health benefit • Moderation = • Females – 1 drink/day • Males – 2 drinks/day • 1 drink = • 12oz beer • 5oz wine • 1.5oz 80 proof liquor • NOT A 40oz BEER!!!