1. Nutrition and Your Personal Fitness
Chapter 4
Nutrition and Your Personal Fitness

2. The Importance of Nutrition Lesson 1
Healthful eating
Nutrients are substance in food that your body needs for energy, proper growth, body maintenance, and functioning.
Influences and Your food Choices
Hunger
Culture
Family & friends
Emotions
Convenience and cost
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3. What is the difference between hunger & appetite?
Hunger is natural, inborn drive that protects from starvation.
Appetite is a personal desire, rather than a need. It is psychological, not physical.

4. Nutrients for Energy Carbohydrates – 4 calories per gram
Bodies main source of energy
Proteins – 4 calories per gram
Build, maintain, and repair body tissues (muscle)
Fats – 9 calories per gram
Most concentrated form of energy and helps transport other nutrients (fat soluble vitamins)(A,D,E,K)

5. Carbohydrates 4 calories per gram
Simple carbohydrates (simple sugars)
Breaks down very quickly
Fruits, candy, cookies, soda
Complex carbohydrates
Broken down more slowly
Starches
Certain vegetables (corn, broccoli, potatoes)
Breads, cereals, pasta, rice, dry beans
*dietary fiber-aids in digestion & reduces the risk of colon cancer.
36 grams – Females & 38 grams Males

6. Protein 4 calories per gram
Muscles are made up of 20% protein & 70% water.
Helps build & repair muscles
Helps fight disease
Provides some energy
Amino acids – building blocks of proteins
22 different types
Body manufactures all but 9
9 are called essential nutrients, because you must get them from foods you eat.
Most people need between 10% - 35% of daily calories

7. Complete & Incomplete Proteins
Compete Proteins
Contain all 9 essential amino acids
Examples: animal products – meats & dairy
Incomplete Proteins
Except soybeans, all plant foods
Vegetarians
Eliminate meat, fish and poultry from diet
Vegans
Same as vegetarians, but also eliminate eggs and dairy

8. Fats 9 calories per gram Twice the energy of carbs & proteins
Transport and absorbs vitamins A,D,E,K
Regulates testosterone
Enhances flavor of food
Satisfies hunger – longer to digest

9. Types of fat Saturated fatty acids Trans fatty acids
Mainly from animal fats
Butter, lard
Solid at room temperature
Trans fatty acids
Formed when certain oils are processed into solids
Margarine & shortening
Listed on labels as “partially hydrogenated”
Unsaturated fatty acids
Liquid at room temperature
Mainly from plant sources
Examples: corn oil, soybean oil, olive oil, sunflower oil, fish oil

10. Cholesterol Low density lipoprotein (LDL) usually from your diet
“bad”
Compound that carries cholesterol from liver
Excess can build in the arteries
Increases the risk of heart disease or stroke
High density lipoprotein (HDL) made in your body
Compound that picks up excess cholesterol & takes it to the liver
“good”

11. Vitamins, Minerals, and Water Lesson 2
Micronutrients – nutrients needed in small amounts
vitamins
minerals

12. Vitamins control body processes & help body release energy
Fat-soluble
carried by fat in your body
Can be stored
Water-soluble
Not stored in your body, need to be replaced daily

13. Antioxidants- vitamins C & E protect body cells from damage
Cells damaged from:
Cell energy production
Environmental factors:
Smoking
Air pollution
Protect cells from injury, reduce the risk of:
Cancer, heart disease, premature aging

14. Minerals
body cannot manufacture, but needed for healthy bones, teeth and regulating body processes.
Iron
Part of the hemoglobin in red blood cells
Carries oxygen from the lungs to all the cells
Calcium, Potassium & Sodium
Electrolytes
maintain normal heart rhythm
Control body’s fluid balance

15. Water Important because: Body needs 64 ounces (8 cups) a day
Regulates body temperature
Carries nutrients
Aids in digestion & elimination
Helps with chemical reactions in body
Body needs 64 ounces (8 cups) a day
Body is between percent water
Essential for life –
without it, death will occur in 6-7 days

16. Phytonutrients “Plant Nutrients”
Health promoting substances found in plant foods
Lutein – protects against blindness
Yellow-orange fruits (mangoes, peaches, tangerines, yellow & red bell peppers)
Kale, spinach, collard greens
Beta carotene
orange foods (carrots, cantaloupe, sweet potatoes)