1. Chapter Seven Nutrition and Your Fitness

2. Nutrition and Achieving High Level Fitness ä Fuel (energy) ä Stamina and vigor for daily activities ä Basis for sound, healthy skin, teeth, hair, muscles and bones The foods you eat form the foundation of your health & fitness. Food provides:

3. Six Essential Nutrients ä Carbohydrates ä Protein ä Fats ä Minerals ä Vitamins ä Water

4. 45-65% 200 grams/day Mostly from complex carbs Only 10% from simple carbs Carbohydrates Fats 10-15% 40-60 grams/day 20-35% 40-73 grams/day Proteins 10% saturated <20 grams

5. Carbohydrates ä Function: Major source of energy, supplies fiber ä Food Sources: Fruits, vegetables, grains ä Recommended Percentage in Diet: 45-65% mostly from complex carbohydrates rather than simple carbohydrates

6. Proteins ä Function: Important for growth, maintenance, repair of tissue ä Food Sources: Chicken, fish, meat, low-fat dairy products, eggs, dried peas, beans ä Recommended Percentage in Diet: 10-35%

7. Fats ä Function: Source of stored energy, provide and carry the fat soluble vitamins (ADEK) ä Food Sources: ä Monounsaturated fat - olive oil, canola oil ä Polyunsaturated fat - safflower oil, corn oil, liquid margarines ä Saturated fat - meat, butter, milk, solid shortenings ä Trans Fat - cookies, crackers, French fries, donuts ä Recommended Percentage in Diet: 20-35% - trans fats and saturated fats combined should be less than 10% of the total

8. Cholesterol ä A waxy, fatty-like material manufactured in the body and used by the body in chemical processes. ä Found in foods of animal origin. ä Excess cholesterol is deposited on the lining of the arteries. ä Narrowing of arteries can lead to cardiovascular problems.

9. Cholesterol ä High Density Lipoproteins - HDL ä Good cholesterol, picks up extra cholesterol and eliminates it from the body ä Low Density Lipoproteins - LDL ä Bad cholesterol, contributes to clogging of arteries by depositing the extra cholesterol on the lining of the arteries Two Types of Cholesterol

10. Fiber ä Structural part of plants which is neither digested nor absorbed by the body ä Serves as an intestinal house cleaner ä Best sources are fruits, vegetables, grains, and cereals. ä Fiber is not found in animal foods.

11. Sugar Intake ä Eating honey, sugar, soft drinks, candy bars or any sweets does not provide quick energy. ä To maintain a consistent energy level, eat a diet high in complex carbohydrates (grains, cereals, vegetables)

12. Minerals ä Function: Important in activating numerous reactions within the body ä Food Sources: Varies with the specific minerals - a variety of foods is necessary ä Recommended Percentage in Diet: Adequate intake indicated by the RDA

13. Vitamins ä Function: Aid in absorbing and using the nutrients. Each vitamin has one or more specific functions in the body. ä Food Sources: Varies with the specific vitamins - a variety of foods is necessary ä Recommended Percentage in Diet: Adequate intake indicated by the RDA

14. Vitamin Supplements ä Taking vitamin supplements cannot compensate for a diet that is deficient in nutrients. ä Those who may need a vitamin supplement: ä Dieters who take in less than 1,200 calories ä People with food allergies who cannot eat certain foods ä Vegetarians who do not eat animal foods ä Heavy smokers or heavy drinkers

15. Water ä Function: Provides a medium within the cells in which the chemical reaction of the cells takes place; helps regulate body temperature, digest food, excretion, glandular secretion ä Food Sources: Beverages and liquids in food ä Recommended Percentage in Diet: Two to three quarts daily

16. Dietary Reference Intake ä Recommended Dietary Allowance (RDA) - amount necessary to meet nutritional needs ä Adequate Intake (AI) - guideline used to help set dietary goals ä Estimated Average Requirement (EAR) - amount needed for special groups ä Tolerable Upper Level Intake (UL) - the safe upper limits for nutrients

17. Nutrition & Your Fitness Gain an understanding of nutrition basics so that you can develop a nutrition plan that will contribute to lifelong fitness and wellness. Return to Chapter Menu