16 nutrition

Presentation Package for
Concepts of Physical Fitness 12e
Section V: Concept 16:
Nutrition

Created by:
Gregory J. Welk
Iowa State University


General Nutrition Concepts


Influences of Nutrition
–
–
–
–

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Health
Appearance
Behavior
Mood

Role of Nutrients in Diet
– Growth and development
– Provide energy
– Regulate metabolism

2

See Web16-1 for info
on general nutrition guidelines

Concepts of Physical


Classes of Nutrients
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3

Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water

Subsequent slides will
provide basic information
about each nutrient

Concepts of Physical

Types of Carbohydrates
(2 types)


Simple
– pop, candy, sweets, fruit
– individual glucose or fructose
molecules



Complex
– pasta, rice, breads, potatoes
– Chains of glucose molecules

4

Concepts of Physical


Click icon
for info
on fiber

P
E
R
C

E
N
T

C
A
R
B
O
H
Y
D
R
A
T
E
S

Trends in Carbohydrate
Consumption
100
35%
80
60

50%

55%

SIMPLE

65%
50%

40

45%

COMPLEX

20
0

1910 1950 1980
5

See Web16-5 for distinctions
between complex and simple

Concepts of Physical


Types of Protein


Sources of Protein
– Animal (complete)
» meats, dairy

– Vegetable (incomplete)

» beans, nuts, legumes,
grains



Types of Amino Acids

Amino acids linked together

– Nonessential (14) – can be made by body
– Essential (8) – must be made by body
6

Concepts of Physical


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

7

Concepts of Physical

Click icon
for info on
hydrogenation
process





Types of Fats

Saturated
– Animal sources
– Solid at room temperature
Unsaturated (poly- or mono-)
– Vegetable sources
– Liquid at room temperature
HHHHH HHHH HHHHO
HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
HHHHH
HH
HHH

8

Click icon
for info on
fat content

of oils

Web16-6,7

Concepts of Physical


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



9

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”

Concepts of Physical


Recommended Dietary Intake
Click icon for info on
calorie calculations

PRO
PRO (10-15%)

CHO

FAT (30%)

FAT

CHO (55-60%)

Click icon for
info on Lab 16a

10

Concepts of Physical

Vitamins





Organic substances that regulate
numerous and diverse physiological
processes in the body
Do not contain calories
Two types
– Fat soluble
– Water soluble

11

Concepts of Physical


Click for info on
“anti-oxidants”

12

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
Concepts of Physical


Vitamin Supplementation?





13

Not necessary if diet is healthy
Multivitamins are safe (100% RDA)
Not all vitamins are “pure”
Can be toxic at high doses

Concepts of Physical


Minerals

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


14

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

Concepts of Physical


Click for
more info on
minerals

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
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
15

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
Concepts of Physical


Populations Who May Benefit
from Supplementation
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16

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
Concepts of Physical


Click for
more info on water




17

Water

Vital to life
Drink at least 8 glasses a day

Concepts of Physical


Click icon for
info on Lab 16b

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18

Guidelines for
Healthy Eating

Eat regular meals (including
Fats &
breakfast)
Sweets
Eat foods from all food groups and Meat Dairy,
Eggs,
Group
according to the food pyramid
Beans
Limit processed foods
Fruit
Vegetable
Group
Group
Get adequate amounts of
Carbohydrates
vitamins and minerals
(Breads, cereals, rice, pasta)
Drink plenty of water and

limit alcohol and caffeine

Concepts of Physical


Web Resources
Online Learning Center

“On the Web” pages for Concept

19

Concepts of Physical


Supplemental Graphics
Lab Information
Additional Details on
Nutrition


Lab 16a Information
Nutrition Analysis

21



Purpose: Compare quality of
“favorite diet” with your ideal

“healthy diet”



Procedure: Select foods from food
list (Appendix D or other diet tables)
and calculate calories from
carbohydrates, fats and proteins.
Concepts of Physical


Return to
presentation

Lab 16a Information

Making calorie
calculations




Protein
Fat
Carbohydrate
Totals

Nutrition Analysis - cont.
Calories

350
800
1400
2550

% of Total
Calories

13.7
31.4
54.9
100.0

Divide the calories
by the total to get
the percentage

22

Concepts of Physical


Return to
presentation






23

Lab 16b Information
Selecting Nutritious Foods

Purpose: Evaluate the nutritional quality
of your diet
Procedure: Record foods consumed for
two days on the Daily Diet Record.
Calculate calorie intake from list in
Appendix C
Implications: Rate the quality
Click icon to
of the diet according to the
see other food
Rating Scale.
tables
Concepts of Physical


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?
24

Concepts of Physical


Ways to Get More Fiber



25

Eat more fruits
and vegetables
Eat whole grain
foods

Concepts of Physical