Chapter 4 Nutrition and Your Personal Fitness

The Importance of Nutrition 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 – advertising

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.

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)

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

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

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

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

Types of fat Saturated 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

Cholesterol Low density lipoprotein (LDL) – “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) – Compound that picks up excess cholesterol & takes it to the liver – “good”