Sport Books Publisher1 Hydrogenation Processed plant oils can be high in saturated fat Tropical oils (such as palm oil and coconut oil) used in processed

Sport Books Publisher 1

Hydrogenation Processed plant oils can be high in

saturated fat

Tropical oils (such as palm oil and coconut oil) used in processed foods are high in saturated fats

Hydrogenated fats and oils are created from unsaturated fats are used to prevent spoiling and to add texture


Cholesterol Elevated intake of saturated fats

may increase blood cholesterol levels

Hydrogenation produces trans fatty acids that may increase blood cholesterol

Increased blood cholesterol and triglyceride levels have been implicated with the development of heart disease


Carbohydrates Primary source of energy

(60% of daily Calories)

Three groups based on the number of saccharides

Monosaccharides and disaccharides are considered sugars

Polysaccharides are considered starches


Monosaccharides Simplest sugar

Include glucose, fructose, galactose

Glucose makes up the blood sugar (the brain, nervous system are fueled by glucose exclusively)

Glucose found in vegetables, fruit, honey

Fructose found in fruits and berries


Disaccharides Two monosaccharides

One monosaccharide is always glucose, e.g., lactose = glucose + galactose

Many ‘hidden’ sugars in food

Primary concern related to sugar consumption is dental cavities


Polysaccharides Found in vegetables, fruit,

grains

Complex carbohydrates composed of chains of many sugars

Starches often contain many vitamins, minerals, water, protein

Dietary fibre is an important complex carbohydrate


Carbohydrates Liver and muscles use glucose for carbohydrate storage in

the form of glycogen

Carbohydrates consumed in excess of storage capacity as glycogen are stored as fat

An important component of the diet for athletes competing in events of long duration


Vitamins Serve as coenzymes in

chemical reactions

‘Organic’ because they contain carbon atoms

Required in small amounts

Necessary for1. Growth2. Reproduction3. Health Maintenance


Vitamins

Two classifications,

1. Water-soluble vitamins; and

2. Fat-soluble vitamins

Based on the ability to dissolve in either water or fat tissue, respectively


Water-soluble Vitamins Not stored

Excess eliminated in the urine

Include vitamin C and B-complex vitamins

Dissolve quickly in water, so overcooking fruits and vegetables in water will result in the vitamins being lost to the water


Fat-soluble Vitamins Includes vitamins A, D, E, K

When taken in excess, these vitamins are stored in fat tissue

Over-consumption of these vitamins (especially A and D) can result in toxicity


Antioxidants Formed from vitamins

Aid in preserving healthy cells

When the body breaks down fats, or uses oxygen, free radicals are formed

Free radicals can damage cell membranes and mutate genes

Antioxidants react with free radicals to decrease their negative effects

Include vitamins E, C, beta carotene (from vitamin A)


Minerals Numerous functions in the body

‘Inorganic’ because they do not contain carbon atoms

Necessary for1. Structural elements (teeth, hormones,

muscles)2. Regulation of body functions (muscle

contractions, blood clotting, heart function)

3. Aid in the growth and maintenance of body tissues

4. Catalytic action in energy release


Minerals

Macronutrients (major minerals) are found in relatively large amounts in the body

• Calcium• Phosphorus• Magnesium• Sulfur• Sodium• Potassium

Micronutrients (trace elements) are needed in small amounts

• Zinc• Iron• Copper• Fluoride• Iodine• Selenium

Approximately 17-21 identified essential minerals


Vitamins and Minerals Needed in small amounts

Essential component to good health

Consumption of too little or too much can have detrimental effects

To ensure adequate intake, eat a balanced diet with variety


Water Large component of our bodies and food

Important for:

1. Nutrient transport2. Waste transport3. Digestion & absorption4. Regulation of body temperature5. Lubrication6. Chemical reactions


Water Body water is lost through:1. Urine2. Feces3. Sweat4. Evaporation in lungs

Excessive water loss through:1. Illness2. Exercise3. Hot environment4. Consumption of coffee, tea, alcohol


Water

Need to consume approx. 1mL of water for every Calorie burned

About 8 cups of fluid per day

More if you are active or live in a warm climate

Weakness or fatigue can be a sign of dehydration


Fibre Fibre includes plant substances that

cannot be digested by the body

Adds bulk to feces to facilitate elimination

A large intake of fibre can lead to intestinal gas


Fibre

Rich sources include:1. Fruit2. Legumes3. Oats4. Barley

Other sources include:1. Wheat2. Grains3. Vegetables4. Whole grain foods


Fibre Soluble fibre

Lowers blood cholesterol Slows absorption of glucose

Insoluble fibre Facilitates feces elimination Can prevent constipation, lower

intestinal tract cancer

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Sport Books Publisher1 Hydrogenation Processed plant oils can be high in saturated fat Tropical oils (such as palm oil and coconut oil) used in processed