1. Presentation Package for Concepts of Physical Fitness 12e Section V: Concept 16: Nutrition Created by: Gregory J. Welk Iowa State University

2. 2Concepts of Physical Fitness 12e General Nutrition Concepts  Influences of Nutrition –Health –Appearance –Behavior –Mood  Role of Nutrients in Diet –Growth and development –Provide energy –Regulate metabolism See Web16-1 for info on general nutrition guidelines

3. 3Concepts of Physical Fitness 12e Classes of Nutrients  Carbohydrates  Proteins  Fats  Vitamins  Minerals  Water Subsequent slides will provide basic information about each nutrient

4. 4Concepts of Physical Fitness 12e Caloric Content of Foods Carbohydrates4 cal/g Protein4 cal/g Fats9 cal/g Alcohol7 cal/g

5. 5Concepts of Physical Fitness 12e Types of Carbohydrates (2 types)  Simple –pop, candy, sweets, fruit –individual glucose or fructose molecules  Complex –pasta, rice, breads, potatoes –Chains of glucose molecules

6. 6Concepts of Physical Fitness 12e Trends in Carbohydrate Consumption 0 20 40 60 80 100 C A R B O H Y D R A T E S SIMPLE COMPLEX 1910 1950 1980 P E R C E N T 65% 35% 50% 45% 55% Click icon for info on fiber See Web16-5 for distinctions between complex and simple

7. 7Concepts of Physical Fitness 12e Types of Protein  Sources of Protein –Animal (complete) »meats, dairy –Vegetable (incomplete) »beans, nuts, legumes, grains  Types of Amino Acids –Nonessential (14) – can be made by body –Essential (8) – must be made by body Amino acids linked together

8. 8Concepts of Physical Fitness 12e Protein Requirements  RDA average =.8 g/kg/day  RDA athlete = 1.2-1.6 g/kg/day High levels of protein intake above 2 g/kg/day can be harmful to the body

9. 9Concepts of Physical Fitness 12e Types of Fats  Saturated –Animal sources –Solid at room temperature  Unsaturated (poly- or mono-) –Vegetable sources –Liquid at room temperature Click icon for info on hydrogenation process H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H Click icon for info on fat content of oils Web16-6,7

10. 10Concepts of Physical Fitness 12e Recommendations for Fat Consumption  Dietary Fat Recommendations –Less than 30% of calories in diet from fat –Less than 1/3 of dietary fat should be saturated  Ways to Decrease Intake of Fat –Minimize "fast" foods –Minimize processed foods –Use better cuts of meats –Use low fat alternatives –Decrease use of condiments –Eat lower fat snacks –Choose foods with “artificial fats” Choose foods with “artificial fats”Choose foods with “artificial fats”

11. 11Concepts of Physical Fitness 12e Recommended Dietary Intake CHO CHO (55-60%) FAT FAT (30%) PRO PRO (10-15%) Click icon for info on Lab 16aLab Click icon for info on calorie calculations

12. 12Concepts of Physical Fitness 12e Vitamins  Organic substances that regulate numerous and diverse physiological processes in the body  Do not contain calories  Two types –Fat soluble –Water soluble

13. 13Concepts of Physical Fitness 12e Vitamin Guidelines  A balanced diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards  Extra servings of green and yellow vegetables may be beneficial  Extra consumption of citrus and other fruits may be beneficial Click for info on “anti-oxidants”

14. 14Concepts of Physical Fitness 12e Vitamin Supplementation? Vitamin Supplementation?  Not necessary if diet is healthy  Multivitamins are safe (100% RDA)  Not all vitamins are “pure”  Can be toxic at high doses

15. 15Concepts of Physical Fitness 12e Minerals  Inorganic elements found in food that are essential to life processes  About 25 are essential  Classified as major or trace minerals  RDA’s have only been determined for 7 minerals

16. 16Concepts of Physical Fitness 12e Mineral Guidelines  A diet containing recommended servings of carbohydrates, fats and proteins will meet the RDA standards  Extra servings of green and yellow vegetables may be beneficial  Dietary supplementation of Calcium is beneficial for post-menopausal women  Salt should be limited in the diet Click for more info on minerals

17. 17Concepts of Physical Fitness 12e Populations Who May Benefit from Supplementation  Pregnant/lactating women  Alcoholics  Elderly  Women with severe menstrual losses  Individuals on VLCD’s  Strict vegetarians  Individuals taking medications or with diseases which inhibit nutrient absorption

18. 18Concepts of Physical Fitness 12e Water  Vital to life  Drink at least 8 glasses a day Click for more info on water

19. 19Concepts of Physical Fitness 12e Guidelines for Healthy Eating  Eat regular meals (including breakfast)  Eat foods from all food groups and according to the food pyramid  Limit processed foods  Get adequate amounts of vitamins and minerals  Drink plenty of water and limit alcohol and caffeine Carbohydrates (Breads, cereals, rice, pasta) Vegetable Group Fruit Group Meat Group Dairy, Eggs, Beans Fats & Sweets Click icon for info on Lab 16b

20. 20Concepts of Physical Fitness 12e Fiber  Soluble - decreases cholesterol levels –found in oat bran, fruits and veggies  Insoluble - reduces risk of colon cancer –found in wheat bran and grains Recommendation: 25-40g per day Are you getting enough?

21. 21Concepts of Physical Fitness 12e Ways to Get More Fiber  Eat more fruits and vegetables  Eat whole grain foods

22. 22Concepts of Physical Fitness 12e A Grain of Wheat BRAN - B vitamins - minerals - dietary fiber ENDOSPERM - starch - protein - some iron and B vitamins GERM - essential fats - minerals - vitamins (B's, E and folacin) Return to presentation

23. 23Concepts of Physical Fitness 12e Composition of Oils (%) Type SatPoly Mono safflower 975 16 sunflower106624 corn1359 28 soybean1458 28 sesame1442 44 peanut1732 51 palm49 9 42 olive14 8 78 canola 735 58 Return to presentation

24. 24Concepts of Physical Fitness 12e Hydrogenation Process Return to presentation

25. 25Concepts of Physical Fitness 12e Fat Soluble Vitamins  Consist of Vitamins A, D, E, and K  Absorbed at the small intestine in the presence of bile (a fatty substance)  Overdoses can be toxic (A and D)

26. 26Concepts of Physical Fitness 12e Water Soluble Vitamins  Consist of B complex and vitamin C  Excesses will be excreted in the urine, however, B-6 and Niacin can be toxic when ingested in unusually large amounts

27. 27Concepts of Physical Fitness 12e Water Soluble Vitamins  B-1 (thiamine)  B-2 (riboflavin)  B-6 (pyridoxine)  B-12 (cobalamin)  Niacin (nicotinic acid)  Pantothenic Acid  Folic Acid (folacin)  Biotin  C Return to presentation

28. 28Concepts of Physical Fitness 12e Antioxidant All-Stars  Broccoli  Canteloupe  Carrot  Kale  Mango  Pumpkin  Red Pepper  Spinach  Strawberries  Sweet potato

29. 29Concepts of Physical Fitness 12e Minerals with established RDA guidelines  Calcium Calcium  Phosphorus  Iodine  Iron Iron  Magnesium  Zinc  Selenium Return to presentation

30. 30Concepts of Physical Fitness 12e Calcium  Important for preventing osteoporosis  RDA = 800-1000 mg/day  Found in dairy products and vegetables High protein diets leach calcium from bones and promote osteoporosis Return to presentation

31. 31Concepts of Physical Fitness 12e Iron  Important component of hemoglobin  Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) Return to presentation

32. 32Concepts of Physical Fitness 12e Functions of Water  Comprises about 60% of body weight  Chief component of blood plasma  Aids in temperature regulation  Lubricates joints  Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy)  Active participant in many chemical reactions Return to presentation

33. 33Concepts of Physical Fitness 12e Calorie Calculation (Example)  Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat: 2000 calories x 20% = 400 calories from fat per day 400 calories from fat = 44 grams of fat/day

34. 34Concepts of Physical Fitness 12e What is Balogna? 80% "fat free” 52 calories / slice 4 grams fat / slice Calories from fat =4 g/slice X 9 cal/g = 36 calories Percent of calories from fat =36 cal / 52 cal total = 69%

35. 35Concepts of Physical Fitness 12e What about Sliced Turkey? 98% "fat free” 30 calories / slice 1 gram fat / slice Calories from fat =1 g/slice X 9 cal/g = 9 calories Percent of calories from fat =9 cal / 30 cal total = 30% Return to presentation

36. 36Concepts of Physical Fitness 12e Fat Substitutes  Olestra  Simplesse What are the dietary implications of these new food products? Return to presentation

37. The Food Pyramid