1. Unit #1:
NUTRITION

2. Why is Nutrition Important?
Proper nutrition is needed for growth and development
Food provides energy for the body to function
Proper nutrition boosts the efficiency of the immune system

3. Why is Nutrition Important?
4. Proper nutrition speeds the recovery from injury, illnesses and it can help prevent injury and illnesses.
5. Your diet can alter your appearance.
6. Certain foods are better than others in relation to athletic performance.

4. Human Performance - Nutrition
All foods we eat can be divided into two categories.
1. Macronutrients
2. Micronutrients

5. Macronutrients
Macronutrients - these are the foods that provide us with energy. (energy nutrients)
The three energy nutrients are:
1. Carbohydrates
2. Proteins
3. Fats

6. Macronutrients - Carbohydrates
Carbohydrates are a source of calories from sugars and starches that fuel your muscles and brain.
Carbohydrates are the primary energy source when you are exercising hard.
You should get about 60% of your calories from carbohydrates found in fruits, vegetables, breads and grains.
1 gram of carbohydrate = 4.1 calories

7. Macronutrients - Fats 2. Fats (Lipids)
Fat is a source of stored energy that is burned mostly during low-level activity (sleeping or reading) and long-term activity. (long runs and bike rides).
It is recommended that you limit your fat intake to 25% of your calories.
1 gram of fat = 9.3 calories

8. Macronutrients - Fats BAD FATS Types of Fats:
1. Saturated Fats: are animal fats (butter, fat in meat) These fats contribute to heart disease and some cancers.
BAD FATS

9. Macronutrients - Fats
Types of Fats:
Unsaturated Fats - are vegetable fats. These fats help keep the arteries and veins clean.
GOOD FATS

10. Macronutrients - Fats 3. Trans Fats
A type of unsaturated fat with trans-isomer fatty
acids. (hydrogenation)
These fats were created by
industries. (Longer shelf life)
Trans fats have been shown to
increase rates of cancer,
diabetes, obesity, Alzheimer’s,
liver dysfunction, and infertility
in women.

11. Macronutrients - Fats

12. Macronutrients - Proteins
Proteins are essential for building and repairing muscles, red blood cells, hair, tissues,
and for synthesizing
hormones.

13. Macronutrients - Proteins
Protein can be used for energy if carbohydrates are not available. (Exhaustive exercise)
About 15% of your calories should come from protein rich foods such as fish, poultry, meats, tofu and beans.
1 gram of protein = 4.3 calories

14. Micronutrients Micronutrients - consist of three other nutrients:
1. Vitamins
2. Minerals
3. Water
These nutrients do not provide energy themselves but they act as co-agents in metabolism and many other biological processes.

15. Micronutrients - Vitamins
Vitamins are metabolic catalysts (speed up) that regulate chemical reactions within the body.
The vitamins in the body are: A, B complex (B1, B2, B3, B6, B12) C, D, E, K.
Vitamins are NOT a source of energy, therefore contain no calories.

16. Micronutrients - Vitamins
Fat Soluble Vitamins: Vitamins A, D, E, K When these vitamins are in excess in the body, the body stores them in fat cells. Water Soluble Vitamins: B-complex and C When there is an excess of Water soluble vitamins, the body excretes them in the urine.

17. Micronutrients - Minerals
Minerals are elements that combine in many ways to form structures of the body (calcium forms bones) and regulate body processes. (Iron in red blood cells transports oxygen)
We obtain minerals by eating plants which have absorbed the minerals.
The seven key minerals are calcium magnesium, phosphorus, sodium, potassium, chloride and copper.
Minerals do NOT provide energy.

18. Micronutrients - Water
Water is an essential substance that makes up about % of your weight.
Water stabilizes your body temperature, carries nutrients to and waste away from cells, and is needed for cells to function.
Water does not provide energy.

19. Canada’s Food Guide

20. Canada’s Food Guide Servings for 14-18 year old males:
Grain Products: servings
Fruits/Vegetables: servings
Meat/Alternatives: servings
Milk Products: servings

21. Body Mass Index
A formula used to estimate a healthy body weight based on a person`s height.

22. Body Mass Index
B.M.I. = weight
height2
Weight in kg
Height in meters

23. Body Mass Index Why use the B.M.I.?
In most cases B.M.I. correlates well with increased risk of disease. (coronary, kidney, pancreatic)

24. Body Mass Index Value Chart
What are the values?
Value Description
18.5 or lower = underweight
19 – 26 = ideal
27 – 30 = overweight
31 + = obese

25. Body Mass Index Does B.M.I. work for everyone?
The BMI does not distinguish between fat and excess muscle.
This means athletes such as wrestlers, football players, weightlifters will record high values but they will not have an increased risk of mortality.

26. Body Mass Index B.M.I. Activity:
1. Using the scales, determine your height (in meters) and weight (in kilograms)
2. Using the equation for B.M.I. calculate your Body Mass Index.
3. Compare your score with the B.M.I. Value Chart

28. Calories A calorie is a unit used to measure energy.
Unit used for nutrition:
1. Calorie “C” - the amount of energy needed to raise one kilogram of water by one degree Celsius.
Not used for nutrition:
2. calorie “c” – the amount of energy needed to raise one gram of water by one degree celsius.

29. Calories and the Energy Equation
Energy Equation = Calories In – Calories Out
Calories In = Calories from Food and Drinks
Calories Out = Calories burned from Physical Activity and Bodily Functions

30. Calories and the Energy Equation
If you are…
Your caloric balance status is…
Maintaining your weight
“in balance” You are eating roughly the same number of calories that your body is using. Your weight will remain stable.
Gaining weight
“in caloric excess” You are eating more calories than your body is using. You will store these extra calories as fat and you will gain weight.
Losing weight
“in caloric deficit” You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing.

31. Calories and the Energy Equation

32. The Energy Equation Energy input = food calories
Energy storage = Energy input – Energy output
Energy input = food calories
Energy output = calories burned during
exercise, movement and metabolism

33. Food Labels
Nutrition labeling became mandatory for all prepackaged foods on December 12, 2007.
The regulations stipulate the requirements for three different types of nutritional information on food labels.

34. Food Labels Nutrition Facts Table: The nutrition facts table provides
information on calories and 13
nutrients:
total fat, saturated fat, trans fat,
cholesterol, sodium,
carbohydrate, fiber, sugars,
protein, vitamin A, vitamin C,
calcium and iron.

35. Food Labels – Nutritional Facts

36. Food Labels 2. Nutrient Content: Provides a listing of all ingredients
in the product. The ingredients are
listed in order of
most plentiful to
least plentiful.

37. Food Labels - Ingredients

38. Food Labels 3. Diet Related Health Claims:
The regulations permit four claims for foods that are suitable for diets that reduce risk of high blood pressure, heart disease, some types of cancer and osteoporosis.

39. Food Labels – Health Claims

40. Restaurant Responsibilities
Fast Food restaurants must provide nutritional information on their food.

41. Food Label Activity Reading food labels: Notice: Serving Size Calories
Types of Fats
Amount of Vitamins Amount of Minerals
2. Calculating Calories from Macronutrients

42. Video: Teen Nutrition Questions:
What are some benefits of healthy eating?
What are some components of a healthy diet?
What do you need to balance in order to maintain a healthy body weight?
What is important to look for on a nutrition label?
What does F-A-T-S stand for?
What does P-L-A-N stand for?