Unit 3 Nutrition

1. Unit 3 Nutrition

2. FOOD SUPPLIES 3 BASIC NEEDS 1) Supply energy 2) Regulate metabolism 3) Growth and repair of tissue

3. METABOLISM: • The sum of all physical and chemical processes that take place in the body; the conversion of food to energy • Three requirements are met by components in food called nutrients.

4. NUTRIENTS: • Substances that provide energy 6 CLASSES OF NUTRIENTS: • 1) Carbohydrates • 2) Fats • 3) Proteins • 4) Vitamins • 5) Minerals • 6) Water • *Each target specific need

5. CARBOHYDRATES • Main fuel source/readily available • 50-65% of calories • when eat enough, allows protein to do job • during digestion broken down into simple sugar, glucose • Fiber/sugar

6. CARBOHYDRATES • A complex or simple sugar that is a basic source of energy for the body. • Sugars carried to the liver where they are converted either into glycogen or glucose. Glycogen stored in the liver, converted to glucose as needed.

7. CARBOHYDRATES • Carried to the cells by blood • Glucose can be stored as glycogen in muscle cells, most used immediately as energy as cellular level

8. WHERE DOES EXCESS GLUCOSE GO? • Not used, or converted into glycogen, transformed into fat and stored as a reserve energy source. • Muscles use carbohydrates first during initial stages of exercises. Use more for more strenuous work than moderate work.

9. SOME SIMPLE SUGARS • FRUIT - fructose • GRAIN - maltose • TABLE SUGAR - sucrose • MILK - lactose WHAT DO YOU SEE IN COMMON? • End in -ose

10. SOME COMPLEX SUGARS? • BREAD • POTATOS • BAGELS • CEREAL • BEANS • VEGETABLES • NUTS AND SEEDS • PASTA

11. ATHLETES AND CARBS • To restrict carbs or not? HOW DO CARBS HELP ATHLETES? • Maintain stamina & energy load • Eat 3 days prior COMMERCIAL PRODUCTS DURING EVENTS • Gatorade, powerade, etc • 8 oz Gatorade/powerade 15 min prior • 1:5 ratio with water

12. IF STORES AS FAT WHY OK FOR ATHLETES TO CONSUME LARGE AMOUNTS? • Extra calories will be burned off • Endurance is directly related to glycogen stores in the body. • Primary body fuel, if diet less than 50% is carbs, muscle glycogen may not be fully restored.

13. FATS OR LIPIDS: • Fatty substances that don’t dissolve in water SATURATED VS. NONSATURATED WHICH IS GOOD/BAD?

14. BAD: Saturated fat • Animal fat, dairy products, hydrogenated shortenings, chocolate, coconut. • Palm oil, palm kernel, coconut oil • Beef, pork, egg yolk & dairy higher than chicken & fish

15. Saturated Fat • Raise cholesterol level in the blood • Atherosclerosis, plaque build up on vessels

16. GOOD: Unsaturated Monounsaturated-do not solidify at low temp • Fowl, olive & peanut oil, most nuts • Neutral effect on cholesterol

17. Unsaturated Fats Polyunsaturated • Fish, various plant oils (corn, soybean, sunflower, safflower), special margarines • Lower cholesterol

18. ROLE OF FATS • Necessary part of diet. • 30% of daily calories • Fats carry vitamins A, D, E, K (fat soluable) • Adds flavor • Satisfy hunger

19. Down Side-Health Problems • Heart disease • High BP • Diabetes • Obesity • Some cancers

20. PROTEINS builds, maintains, & regulates body tissue • muscle, teeth, bone, connective tissue, skin, blood, & vital organs • 10-15% of calories daily • Greek protein “prime of importance” • without protein life wouldn’t exist

21. PROTEIN AS BUILDING BLOCKS WHAT ARE THESE BUILDING BLOCKS CALLED? • Amino Acids

22. ROLES OF PROTEIN • builds & maintains body tissues • replaces damaged or warn out body cells • can get energy from protein

23. WHY CAN THIS BE BAD? • Too much can lead to increased fat, calcium loss from bones and dehydration

24. SOURCES OF PROTEIN COMPLETE PROTEINS • - fish, meat, poultry, eggs, milk, cheese, yogurt INCOMPLETE PROTEINS • - legumes, seeds,nuts

25. VITAMINS: • MICRONUTRIENTS? • Needed in small amounts • SUPPLY CALORIES? • No!

26. 2 TYPES OF VITAMINS • Water soluble/fat soluble WATER SOLUBLE • Dissolve in water • B complex & C • Pass easily into blood stream through digestion • excess excreted in urine

27. TOXIC EFFECT? NO RESERVES -Body needs adequate supply through diet

28. FAT SOLUBLE • Absorbed and transported by fat • A, D, E, K • Stored in fatty (adipose) tissue Toxic??

29. Did You Know? • -fat makes upabout 40% of average American diet? • -if take away 1 tablespoon fat/day could lose 10 lbs/year?

30. MINERALS: • inorganic salts • Aid in metabolism; formation of bone, teeth, nerve impulses; maintain the balance of the body’s internal environment

31. WHERE DO WE GET IT? • Fresh foods, fruits/veggies Each mineral has own unique function • Examples: • Calcium – builds bones • Iron – O2 and CO2 transport system • Sulfur – builds hair, nail, & skin

32. WATER • Most important essential nutrient • only O2 is more important WHAT PERCENTAGE IN BODY? • ~ 57% total body weight (66% or 2/3)

33. ROLE OF WATER? • 1) allows you to swallow • 2) absorbs nutrients & excretion • 3) chemical reactions

34. 4) sweating/coolant • 5) blood flow • 6) lubrication of joints & mucus membranes

35. AVERAGE AMERICAN TAKES IN 10 CUPS/DAY. DO WE ACTUALLY DRINK 10 CUPS/DAY? WHERE DO WE GET IT? • Example • Fruits and vegetables = 75% • Poultry and meat = 50% • Grains = 5-35%

36. MEALS IN A DAY WHAT IS MOST IMPORTANT MEAL OF THE DAY? • Breakfast WHAT TYPES OF FOODS? HIGH IN WHAT? • Carbs and some protein

37. LUNCH • Very balanced with carbs and protein • WHY? DINNER • Mostly protein • WHY?

38. IS FAST FOOD BAD? • Not necessarily; has high caloric intake • Food may be balanced, but way prepared increases calories

39. EATING DISORDERS • any disturbance in eating behavior • most common in white women • is also found in men & women in other races

40. WHY ATHLETES INVOLVED? • Highly focused on body image/athleticism WHAT SPORTS? • gymnastics • swim/dive • wrestling • endurance sports • crew

41. BULIMIA NERVOSA • Usually begins in adolescence • More common in females • Generally w/in normal weight

42. Behaviors • - binge on large amounts of food followed by: • purging (vomiting) • fasting • over exercising • laxatives, diuretics

43. PHYSICAL PROBLEMS • sore throat from vomiting • dental problems • esophageal tears • gastric ruptures

44. swollen salivary glands • nutritional deficiencies • Dehydration • loss of potassium (electrolyte needed for heart activity) • death

45. TREATMENT • monitored eating • evaluation by trained personnel • often requires psychiatric hospitalization. Mental disorder

46. ANOREXIA NERVOSA ANOREXIA • = severe loss of appetite NERVOSA • = indicates this loss is related to emotional problems

47. extreme fear of being overweight, despite being underweight • resistance to maintain minimally acceptable weight (height/weight charts) • person qualifies when less than 85% of body weight

48. Ex. If a person is suppose to weigh 200lbs. and they weigh less than 170. • usually hide the fact they are not eating • weigh themselves several times/day

49. PHYSICAL PROBLEMS • become hypothermic • hypotension • bradycardia • electrolyte imbalance • difficulty thinking • starve to death

50. TREATMENT • same as bulimics • immediate goal = weight gain, may need IV feedings • Counseling-mental disorder