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Optimal Nutrition for Health and Performance

Good nutrition is crucial for maintaining health and providing energy for optimal physical and mental performance. Poor nutrition is a significant risk factor for leading causes of death in the U.S. Visit www.mypyramid.gov to compute your pyramid and print your results. Various factors influence our food choices including personal preference, habits, cultural heritage, social interactions, learned behaviors, convenience, price, body image, and nutritional needs. Eating the right foods can help prevent diseases, obesity, and aid in faster recovery. The Nutrition Log Project involves tracking all foods consumed for 5 days along with relevant nutritional information. Understanding the six essential nutrients - proteins, carbohydrates, fats, vitamins, minerals, and water - is key to maintaining a balanced diet. Weight control involves balancing caloric intake with expenditure, and metabolism plays a role in energy conversion. Herbal supplements, food labels, and dietary guidelines are important aspects to consider for healthy eating habits. Recognizing and understanding eating disorders such as anorexia nervosa, bulimia, binge eating, and obesity is crucial for overall well-being.

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Optimal Nutrition for Health and Performance

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  1. Nutrition Unit 5 Page 282

  2. Good nutrition is essential for maintaining health and providing the energy necessary for optimal physical and mental performance. Poor nutrition is a significant risk factor in many of the leading causes of death in the U. S., including coronary heart disease, cancer, stroke, and diabetes.

  3. HW Assignment (5 pts.) • Go to www.mypyramid.gov • Compute your pyramid • PRINT “Your results”

  4. What influences what we eat and drink? • Personal preference • Habit (p. 311) • Ethnic heritage or tradition (p. 319) • Social interactions • Learned behaviors • Convenience and price (p. 318) • Body image • Nutrition (health)

  5. Eating the right foods can help avoid certain disease, prevent obesity, prevent illness, and help us recover from illness faster. • Individual needs depend on : age, genetics, gender, activity level and other specific conditions

  6. Nutrition Log Project 30 pts. http://www.nutri-facts.com/ http://www.dietfacts.com/ http://www.nutritiondata.com/ Must have: • All foods for 5 days • Calories, Total Fat, and Saturated Fat for each item • Total Each DAY • Evaluation (In a 1 page paper, evaluate your diet compared to www.mypyramid.gov)

  7. The 6 Nutrients: • Proteins (P. 283) – build and repair body tissue Complete- Incomplete- • Carbohydrates (P. 284) – fuels body systems (main source of energy) Complex- Simple- Fiber-

  8. Question to think about???? • Pick a meal • Select healthy choices of protein and poor choices • Select healthy choices of carbs. And poor choices

  9. Fats (P. 285) No more than 35% of total calories should come from fat. Dietary Fat Saturated – solid at room temperature (most unhealthy) No more than 10% of calories should come from sat. fat (fried foods) Polyunsaturated – Monounsaturated – Trans-fatty Acids –

  10. Fat circulating in the blood & body fat • Triglycerides (about 95% of total body fat) • Cholesterol (about 5% of body fat) • High Density Lipoproteins (HDL) – Good • Low Density Lipoproteins (LDL) – Bad

  11. P. 286 • Vitamins – Enhance the body’s use of carbs., proteins, and fats. Enhances body systems Fat-Soluble vs. Water Soluble

  12. P. 287 • Minerals – Vital for healthy growth of the body Macro Minerals vs. Trace Minerals

  13. P. 289 • Water – most important nutrient- involved with all body processes Dehydration-

  14. Calorie • Unit of energy produced by food and used by the body • Fat = 9 calories per gram • Carbs = 4 calories per gram • Protein = 4 calories per gram

  15. Weight Control • 1 lb. of body fat = 3,500 calories • Caloric intake +/- caloric expenditure = weight gain/weight loss • Example Question • In a period of 5 days, if a person burns 4,100 calories a day, and in the same period the person consumes 2,000 calories a day, how will it affect their body weight?

  16. Metabolism p. 327 • The rate at which food is converted into energy • Basal metabolic rate (BMR) – the number of calories the body uses at rest

  17. Average Caloric Intake Calories 2,000 (per day) Less than 75g of total fat Less than 20g of Saturated Fat

  18. Herbal Supplements P. 288 • Officially classified as food not drugs. • Creatine- • Protein Supplements- *Questions to ask before taking?

  19. Food Labels P. 290-292 • What to know: • Nutrition facts • Serving per container • Calorie listing • Calories from fat • % Daily value • Ingredients • Dates

  20. Food Health Claims P. 291 Healthy- Fat Free- Low Fat- Lean- Light- Cholesterol Free- Fresh-

  21. Less- High-

  22. Dietary Guidelines P. 299 **Refer to Table Dietary Guidelines for Americans 2005

  23. Food Guide Pyramid P. 295 *Compare with the new Food Guide Pyramid. • Designed to promote health, the guidelines are updated every five years. http://www.mypyramid.gov/

  24. What is Healthy Eating?

  25. Eating Disorders P. 334 • Anorexia Nervosa – when a person starves themselves Signs-

  26. P. 335 • Bulimia – when a person binges and purges Signs-

  27. Binge Eating & Obesity P. 336 Obesity – 20% over desired body weight

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