Chapter SevenChapter Seven

Nutrition and Your Nutrition and Your FitnessFitness

Nutrition and Achieving High Level FitnessNutrition and Achieving High Level Fitness

Fuel (energy)Fuel (energy) Stamina and vigor for daily activitiesStamina and vigor for daily activities Basis for sound, healthy skin, teeth, hair, Basis for sound, healthy skin, teeth, hair,

muscles and bonesmuscles and bones

The foods you eat form the foundation of your health & fitness.

Food provides:

Six Essential NutrientsSix Essential Nutrients

CarbohydratesCarbohydrates ProteinProtein FatsFats MineralsMinerals VitaminsVitamins WaterWater

45-65% 200 grams/day

Mostly from complex carbs

Only 10% from simple carbs

Carbohydrates

Fats

10-15%

40-60 grams/day

20-35% 40-73 grams/day

Proteins

10% saturated <20 grams

CarbohydratesCarbohydrates

Function: Major source of energy, supplies fiberFunction: Major source of energy, supplies fiber

Food Sources: Fruits, vegetables, grainsFood Sources: Fruits, vegetables, grains

Recommended Percentage in Diet: 45-65% Recommended Percentage in Diet: 45-65% mostly from complex carbohydrates rather than mostly from complex carbohydrates rather than simple carbohydratessimple carbohydrates

ProteinsProteins

Function: Important for growth, maintenance, repair Function: Important for growth, maintenance, repair of tissueof tissue

Food Sources: Chicken, fish, meat, low-fat dairy Food Sources: Chicken, fish, meat, low-fat dairy products, eggs, dried peas, beansproducts, eggs, dried peas, beans

Recommended Percentage in Diet: 10-35%Recommended Percentage in Diet: 10-35%

FatsFats

Function: Function: Source of stored energy, provide and carry the fat Source of stored energy, provide and carry the fat soluble vitamins (ADEK)soluble vitamins (ADEK)

Food Sources: Food Sources: Monounsaturated fat - olive oil, canola oilMonounsaturated fat - olive oil, canola oil Polyunsaturated fat - safflower oil, corn oil, liquid Polyunsaturated fat - safflower oil, corn oil, liquid

margarinesmargarines Saturated fat - meat, butter, milk, solid shorteningsSaturated fat - meat, butter, milk, solid shortenings Trans Fat - cookies, crackers, French fries, donutsTrans Fat - cookies, crackers, French fries, donuts

Recommended Percentage in Diet: 20-35% - Recommended Percentage in Diet: 20-35% - trans fats trans fats and saturated fats combined should be less than 10% of the totaland saturated fats combined should be less than 10% of the total

CholesterolCholesterol

A waxy, fatty-like material manufactured in the body A waxy, fatty-like material manufactured in the body and used by the body in chemical processes.and used by the body in chemical processes.

Found in foods of animal origin.Found in foods of animal origin. Excess cholesterol is deposited on the lining of the Excess cholesterol is deposited on the lining of the

arteries.arteries. Narrowing of arteries can lead to cardiovascular Narrowing of arteries can lead to cardiovascular

problems.problems.

CholesterolCholesterol

High Density Lipoproteins - HDLHigh Density Lipoproteins - HDL Good cholesterol, picks up extra cholesterol and eliminates Good cholesterol, picks up extra cholesterol and eliminates

it from the bodyit from the body

Low Density Lipoproteins - LDLLow Density Lipoproteins - LDL Bad cholesterol, contributes to clogging of arteries by Bad cholesterol, contributes to clogging of arteries by

depositing the extra cholesterol on the lining of the arteriesdepositing the extra cholesterol on the lining of the arteries

Two Types of Cholesterol

FiberFiber

Structural part of plants which is neither digested nor Structural part of plants which is neither digested nor absorbed by the bodyabsorbed by the body

Serves as an intestinal “house cleaner”Serves as an intestinal “house cleaner” Best sources are fruits, vegetables, grains, and cereals.Best sources are fruits, vegetables, grains, and cereals. Fiber is not found in animal foods.Fiber is not found in animal foods.

Sugar IntakeSugar Intake

Eating honey, sugar, soft drinks, candy bars Eating honey, sugar, soft drinks, candy bars or any sweets does not provide quick energy.or any sweets does not provide quick energy.

To maintain a consistent energy level, eat a To maintain a consistent energy level, eat a diet high in complex carbohydrates (grains, diet high in complex carbohydrates (grains, cereals, vegetables)cereals, vegetables)

MineralsMinerals

Function: Important in activating numerous reactions Function: Important in activating numerous reactions within the bodywithin the body

Food Sources: Varies with the specific minerals - a Food Sources: Varies with the specific minerals - a variety of foods is necessaryvariety of foods is necessary

Recommended Percentage in Diet: Adequate intake Recommended Percentage in Diet: Adequate intake indicated by the RDAindicated by the RDA

VitaminsVitamins

Function: Aid in absorbing and using the nutrients. Each Function: Aid in absorbing and using the nutrients. Each vitamin has one or more specific functions in the body.vitamin has one or more specific functions in the body.

Food Sources: Varies with the specific vitamins - a Food Sources: Varies with the specific vitamins - a variety of foods is necessaryvariety of foods is necessary

Recommended Percentage in Diet: Adequate intake Recommended Percentage in Diet: Adequate intake indicated by the RDAindicated by the RDA

Vitamin SupplementsVitamin Supplements

Taking vitamin supplements cannot compensate for a Taking vitamin supplements cannot compensate for a diet that is deficient in nutrients.diet that is deficient in nutrients.

Those who may need a vitamin supplement:Those who may need a vitamin supplement: Dieters who take in less than 1,200 caloriesDieters who take in less than 1,200 calories People with food allergies who cannot eat certain foodsPeople with food allergies who cannot eat certain foods Vegetarians who do not eat animal foodsVegetarians who do not eat animal foods Heavy smokers or heavy drinkersHeavy smokers or heavy drinkers

WaterWater

Function: Provides a medium within the cells in which the Function: Provides a medium within the cells in which the chemical reaction of the cells takes place; helps regulate body chemical reaction of the cells takes place; helps regulate body temperature, digest food, excretion, glandular secretiontemperature, digest food, excretion, glandular secretion

Food Sources: Beverages and liquids in foodFood Sources: Beverages and liquids in food

Recommended Percentage in Diet: Two to three quarts dailyRecommended Percentage in Diet: Two to three quarts daily

Dietary Reference IntakeDietary Reference Intake

Recommended Dietary Allowance (RDA) - Recommended Dietary Allowance (RDA) - amount necessary to meet nutritional needsamount necessary to meet nutritional needs

Adequate Intake (AI) - guideline used to help set Adequate Intake (AI) - guideline used to help set dietary goalsdietary goals

Estimated Average Requirement (EAR) - amount Estimated Average Requirement (EAR) - amount needed for special groupsneeded for special groups

Tolerable Upper Level Intake (UL) - the safe Tolerable Upper Level Intake (UL) - the safe upper limits for nutrientsupper limits for nutrients

Nutrition & Your FitnessNutrition & Your Fitness

Gain an understanding of nutrition Gain an understanding of nutrition basics so that you can develop a basics so that you can develop a

nutrition plan that will contribute to nutrition plan that will contribute to lifelong fitness and wellness.lifelong fitness and wellness.

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