CH. 4 NUTRITION AND YOUR PERSONAL FITNESS LESSONS 1-4

PEBPE STANDARDS PEBPE2.d: The learner will be able to integrate health and skill related fitness components into their daily activities. PEBPE3.a: The learner will participate in fitness assessments and developmentally appropriate health-related fitness activities. PEBPE3.c: The learner will participate regularly in all fitness activities while dressing safely/appropriately, and actively engage in all practice and exercise settings. PEBPE6.a: The learner will describe the role physical activity plays, in reducing the risk factor for disease, by maintaining appropriate health-related fitness components. PEBPE6.b: The learner will describe the life-long benefits of regular physical activity. PEBPE6.c: The learner will develop positive relationships with other students.

CH. 4 NUTRITION AND YOU PERSONAL FITNESS Unit VocabularyTopics of the Unit NutrientsHealthful Eating NutritionNutrients for Energy CultureCarbohydrates CarbohydratesFats ProteinsMicronutrients FatsPhytonutrients CaloriesDietary Supplements Adipose tissueGuidelines for Americans Dietary fiberMy Pyramid Amino acidsNutritional Facts VegetarianDeveloping Healthful Eating Habits Saturated fatty acidsKeeping Food Safe to Eat Trans fatty acidsFood for Performance Fitness Unsaturated fatty acidsRisks of Supplements Cholesterol LDL HDL

ESSENTIAL QUESTION What are healthy foods we can eat to maintain a healthy lifestyle?

LESSON 1: THE IMPORTANCE OF NUTRITION Healthful Eating Eating the appropriate amount of nutrients EACH DAY. Nutrients: are substances in food that your body needs for energy, proper growth, body maintenance, and functioning. Six Classes of Nutrients: 1.Carbohydrates 2.Proteins 3.Fats 4.Vitamins 5.Minerals 6.Water

LESSON 1: THE IMPORTANCE OF NUTRITION What Influences Your Food Choices Hunger Appetite Culture Family and Friends Emotions Conveniences and Cost Advertising

LESSON 1: THE IMPORTANCE OF NUTRITION : CARBOHYDRATES o Definition: The starches and sugars found in food; chief source of energy o Simple Carbohydrates: sugars; found in fruits, candy, cookies, and soda; absorbed quickly into bloodstream and provide energy o Complex Carbohydrates: starches; found in vegetables, breads, cereals, pastas, rice, and beans; broken down slower by body and supple vitamins; better source of energy than simple carbohydrates o percent of calories come from carbohydrates daily

LESSON 1: THE IMPORTANCE OF NUTRITION: PROTEINS  Definition: Nutrients that help build, maintain, and repair body tissues; secondary source of energy  Building blocks of proteins are amino acids  2 types of proteins found in foods: complete and incomplete  Complete contain all 9 amino acids; such as meats and dairy products  Incomplete lack one or more amino acids; such as soybeans and plant foods

LESSON 1: THE IMPORTANCE OF NUTRITION: FATS  Definition: supply a concentrated form of energy and helps transport other nutrients to locations in the body where they are needed  Fats also called lipids and have 9 calories per gram  3 types of fats  Saturated fatty acids: come from mainly animal fats; cheese, meats, and ice cream  Trans fatty acids: formed when certain oils are processed into solids; margarine  Unsaturated fatty acids: liquid at room temperature and come mainly from plant sources; olive oil and fish oils

LESSON 1: THE IMPORTANCE OF NUTRITION: CHOLESTEROL  Definition: fatlike substance that is produced in the liver and circulates in the blood  Low-density lipoprotein (LDL): compound that carries cholesterol from the liver to areas of the body where it is needed  High-density lipoprotein (HDL): compound that picks up excess cholesterol and returns it to the liver

LESSON 2: VITAMINS, MINERALS, AND WATER: VITAMINS  Definition: micronutrients that help control body processes and help your body release energy to do work  Fat-soluble vitamins: carried by fat in food and in your body can be stored in the body (Vitamins A, D, E and K)  Water-soluble vitamins: not stored in your body; need to be replaced daily by eating nutritional foods (Vitamin C and B complex)

LESSON 2: VITAMINS, MINERALS, AND WATER: MINERALS  Definition: Substances that the body cannot manufacture but are needed for forming healthy bones and teeth, and for regulating many vital body processes  Main minerals in the body:  Calcium: helps build and maintain bones (dairy products, leafy vegetables)  Potassium: aids in muscle contractions and in nerve impulses (bananas)  Sodium: maintains fluid balance inside and outside of cells and helps in the transmission of nerve impulses (salt)  Iron: part of the hemoglobin in red blood cells; carries oxygen from lungs to all cells throughout body (meats and peanuts)

LESSON 2: VITAMINS, MINERALS, AND WATER: WATER, PHYTONUTRIENTS, & DIETARY SUPPLEMENTS  Most important nutrient of the body is water  Water makes up percent of the body weight  Phytonutrients: health promoting substances found in plant foods; “plant nutrients”  Certain phytonutrients are antioxidants  Carrots and cantaloupe are good sources of phytonutrients (gives food its color)  Dietary Supplements: nonfood form of one or more nutrients;  Dietary Supplements are also foods that are used to enhance our health conditions (Example: pregnant women who might need extra amount of iron and or vitamin B)

LESSON 3: CHOOSING FOODS WISELY: DIETARY GUIDELINES FOR AMERICANS 10 Guidelines: 1.Aim for a healthy weight 2.Be physically active each day 3.Let the food guide pyramid guide your food choices 4.Choose a variety of grains daily, especially whole grains 5.Choose a variety of fruits and vegetables daily 6.Keep food safe to eat 7.Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8.Choose beverages and foods to moderate your intake of sugars 9.Choose and prepare foods with less salt 10.Avoid alcoholic beverages

LESSON 3: CHOOSING FOODS WISELY: MY PYRAMID

LESSON 3: CHOOSING FOODS WISELY: NUTRITION FACTS

LESSON 3: CHOOSING FOODS WISELY: DEVELOPING HEALTHFUL EATING HABITS  Proper nutrition comes from an eating plan that includes variety, moderation, and balance (breakfast and snacking)  Many people say breakfast is the most important meal of the day  Energy is constantly being used by the body, even when your sleeping; eating breakfast allows the body to replenish the energy that was being burned during the night  Eating breakfast also helps the body stay focused physically and mentally throughout the day  Snacking on healthy foods is great for the body, by giving the body more energy  Healthy snacks include whole grain foods, fruits, and vegetables

LESSON 3: CHOOSING FOODS WISELY: KEEPING FOODS SAFE TO EAT  Clean: make sure to always wash hands, and also wash any equipment used (cutting boards, utensils, silverware)  Separate: isolate raw, cooked, and ready to eat foods when preparing foods  Cook: cook foods to safe temperatures (160 degrees for ground beef, 170 degrees for roasts and poultry, 145 degrees for fish)  Chill: refrigerate perishable foods quickly (cold foods at 40 degree temperature and frozen foods at 0 degree temperature)

LESSON 3: CHOOSING FOODS WISELY: RISK OF SUPPLEMENTS  Ephedrine: compound that increases the rate at which the body converts calories to energy (increases resting heart rate and body temperature)  Creatine: supplement that increases muscle size while enhancing the body’s ability to use protein (long-term effects on growth and development are unknown)  Androstenedione: chemical agent that aids the body in its production of testosterone (promotes muscle growth)

LESSON 4: NUTRITION FOR PEAK PERFORMANCE: FOOD FOR PERFORMANCE FITNESS  Pre-event meals: last full meal consumed prior to a practice session or the competitive event itself; eaten 1-3 hours beforehand; foods that are high in complex carbohydrates (pastas, whole grain breads, and rice)  Foods during day-long events: usually events that last the entire day; make sure to stay hydrated; foods such as pastas, bread, and cereals will be good to eat  Post-event eating: restoration: occurs when the exercise or event has concluded; foods good to eat would be complex carbohydrates and proteins 1.Phase 1 Drink Fluids: drink water or sport drinks after completing event 2.Phase 2 Have a Snack: eat a healthy snack within 30 minutes of finishing the activity 3.Phase 3 Eat a Meal: eating a complete meal that includes many carbohydrates, proteins, and light fats roughly 2 hours after exercise has concluded