Fitness for LifeFitness for LifeNutritionNutrition

Image from Wikimedia Commons, USDA, public domain

Unit ObjectivesUnit Objectives

1) List the six nutrients. 2) Describe the caloric value of carbohydrates, proteins, and fats.3) Describe the difference between saturated and unsaturated fats, and name some examples of each.4) Understand the difference between complete and incomplete proteins, and name some examples of each.5) Understand the difference between simple and complex carbohydrates, and name some examples of each.6) Describe the needs (% of total calories) of active individuals.7) Describe the food pyramid, the five major food groups contained within, and the number of recommended servings in each food group.8) Develop the skills needed to effectively read food labels.9) Perform and evaluate a personal nutrition analysis.

Assignments related to this unit

Assignments related to this unit

06.2.1 Restaurant Nutritional Analysis06.2.2 Walking Off Your Fast Food Meal

06.3 Your Nutrition Analysis and Printout06.4 Opinion Essay on Current Weight Loss Programs

06.5.1 Unit 6 quiz06.5.2 Activity log 9

NutrientsNutrientsScientists have identified 45-50 different nutrients: food substances that are required for the growth and maintenance of your cells. These have been divided into six groups:

CarbohydratesProteins

FatsVitaminsMinerals

Water

CarbohydratesCarbohydratesCarbohydrates provide your body with

energy that can be used during exercise. Carbohydrates contain 4 calories per

gram, so a food with 10 grams of carbohydrate provides 40 calories of

energy.  

55% to 60% of your total calories should come from carbohydrates:

15% or less of your total calories should come from simple carbohydrates. 40-50% should come from complex carbohydrates.

Simple vs. complex carbohydrates

Simple vs. complex carbohydrates

15% or less should come from simple carbohydrates (sugar, honey, fruit juice,

white flour, potato, rice, candy, soda)

(Note: fruits contain both simple and complex carbohydrates)

Most of your diet (40-50% of total calories) should come from

complex carbohydrates (whole grains, vegetables, fresh fruit, dill

pickles, legumes).

FiberFiberFiber is the tough stringy part of vegetables, fruits, and grains. It is not a ‘nutrient’, but is important because it helps move waste through the digestive system. Fiber prevents constipation, reduces risk of colon cancer, and reduces cholesterol levels.

(Sources: Celery, peel of fruit/vegetables, leaves, stems, whole

grain breads, nuts, and seeds).

ProteinsProteinsProteins are nutrients that help your body

grow and repair itself. Proteins (like carbohydrates) contain 4 calories per

gram, so a food with 20 grams of protein provides 80 calories of energy.

  Approximately 12 to 15% of your total calories should come from protein.   We get

protein from animals (meat, fish) and some plant sources.

Proteins are made of amino acids.

Complete vs. Incomplete

Complete vs. Incomplete

Foods that contain all eight of the essential amino acids are known as complete proteins. Complete proteins are found mostly in meat and dairy products.   Soy protein is the only complete

protein that comes from a plant source.

  Other proteins, called incomplete proteins , must be eaten in combination with each other to

make complete proteins.   For example, beans are often eaten with corn tortillas to make a complete protein. This is especially important to know if you

are a vegetarian.

FatsFatsFats, which contain nine calories per gram (about twice the amount of energy in carbohydrates or proteins), provide energy during sustained exercise and are sources of fat-soluble vitamins.

No more than 30% of your total calorie intake should come from fat. Like

proteins, fats can be found in both animal and plant sources.  

Fats are classified as either saturated or unsaturated.

Saturated vs. unsaturated fatSaturated vs.

unsaturated fatSaturated fats (which you should limit because

they increase LDL cholesterol), which come mostly from animal sources, are solid at room

temperature (bacon, hamburger fat, butter, and shortening).

Unsaturated fats , which come mostly from plants such as corn, soybean, olives, and

peanuts, are liquid at room temperature (olive oil, corn oil, vegetable oil).

Trans FatsTrans FatsTrans fats (or Trans fatty acids) are created in an

industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another

name for trans fats is “partially hydrogenated vegetable oils.” Look for the name on food labels

and ingredients.

Trans fat is most commonly found in fried foods, margarine, and shortening. Avoid eating very

much of these foods.

VitaminsVitaminsVitamins are classified as "fat-soluble" or "water-

soluble."

Fat-soluble vitamins, which include A, D, E, and K, should be taken at recommended levels to

prevent adverse side effects that can occur with taking too much.

Water-soluble vitamins include B-complex vitamins and vitamin C.   Excessive amounts of B & C vitamins can be excreted in the urine, so adverse

side effects are less common when taking water soluble vitamins. 

Fresh fruits, vegetables, whole grains, fish and meats contain high levels of vitamins.

MineralsMineralsMinerals are nutrients that help regulate cell activities. Twenty-five minerals are needed for proper bodily function. Two

common minerals that people often supplement are calcium and iron.

Iron is a nutrient that the body needs to help build red blood cells. Foods rich in iron

include meat, liver, peas, beans, spinach, whole grains, and eggs. Too much iron in the body, a condition called iron overload, can cause serious problems, including liver

damage.

CalciumCalciumhelps you develop strong bones and teeth and

facilitates muscle contractions. Most individuals do not consume adequate calcium. Despite

recommendations for female and male high school students of 1300 mg/day, most students consume

only 600 to 800 mg/day.

Good sources of calcium include yogurt, skim milk, low-fat cheese, and calcium-fortified orange juice, tofu, or soy milk. Green leafy vegetables such as broccoli or spinach also provide calcium.

Images from Wikimedia Commons: Spinach (Nillerkd, CC attribution license; Milk (Stefan Kuhn, CC Share-Alike)

Calcium cont’d.Calcium cont’d.

When taking calcium, it is important to avoid drinking caffeinated beverages and soda pop

because they can interfere with calcium absorption.

Image adapted from Wikimedia Commons, Mikadiou and Yo, David Shay, Creative Commons Attribution-Share Alike

WaterWaterWater has many important functions

including transporting nutrients to your cells, ridding your

body of wastes, and regulating body temperature. Your body loses two to three quarts of water a day through breathing,

sweating, and eliminating waste.

Image from Wikimedia Commons, Uschick, Creative Commons Attribution-Share Alike 3.0 Unported

Water cont’d.Water cont’d.

If you take your body weight in pounds, and divide it in half, that is how many ounces of water you should drink in a day for optimal

health. Example: 140 lb. person should drink 70 oz of water each day.

Drinking at least ten, eight-ounce glasses of water a day is often recommended.

Image from Wikimedia Commons, Derek Jensen (Tysto), public domain

Water cont’d.Water cont’d.Fluid intake is critical during exercise because if you become thirsty, you are already slightly dehydrated.

You should consume fluids every 15 to 20 minutes during exercise and also after you

finish exercising.

How many calories?How much should you eat a day?

How many calories?How much should you eat a day?

1600 calories: primarily sedentary women

2200 calories: most children, teenage girls, active women, sedentary men

2800 calories: most teenage boys, active men, and very active women.

How much fat should I eat?How much fat should I eat?

1,600 calorie diet - Limit fat to 53 grams2,200 calorie diet - Limit fat to 73 grams2,800 calorie diet - Limit fat to 93 grams

Most experts agree that one of the main reasons why so many Americans are

overweight is because of an increase in portion size.

SugarSugarSoft drinks and other sugar-added beverages have overtaken white bread and are now the

main source of calories in the average American’s diet.

The average person should have less than 40 grams of sugar per day, which is about six to nine teaspoons. The average teen consumes 34 teaspoons per day!

SugarSugarThe average 12 oz can of soda has equivalent of 11 teaspoons of sugar and 150 calories, and

is about the same as a half cup of rich ice cream.

Soda is pure sweetener and doesn’t have any balancing fat/protein… and you almost never feel “full” drinking sodas, so it’s very hard to

stop.

SugarSugar

You should have no more than approximately 32 grams of total sugar a

day.

Images: Wikimedia Commons: Strawberry cake (Claus Abeiter, CC Share-Alike); Chocolate pastries (Sonia Geffrier, public domain); Mousse (Gveret Tered, CC Attribution)

Sodium intakeSodium intake

Fast food and processed foods are extremely high in sodium (mainly as salt). The Dietary Guidelines recommendation for sodium for most individuals is “less than 2,300 mg/day,” but for individuals with hypertension, African Americans, and middle-aged and older adults, the recommendation is “no more than 1,500 mg/day.”

Image from Wikimedia Commons, BenB4, CC ShareAlike

How can I become healthy?

How can I become healthy?

• Make good choices• Eat organic foods (fruits/vegetables)• Limit fat intake (less than 70 grams)• Limit sugar intake (less than 40 grams)• Limit sodium intake (less than 2300 mg)• Eat a colorful variety of foods• Follow Food Pyramid• Read food labels• Drink at least 10 (8oz) glasses of water/day• Exercise

Why organic?Why organic?

Pesticides sprayed on fruits and vegetablesHormones put into soil and plants

Corn fed beef / chickens / pigs / turkeysHormones or antibiotics added to animal food,

or given to animals via pills or shots...All of these may be bad for your health.

Key vocabularyKey vocabularyCalcium is a mineral we need to build strong bones and teeth and facilitates muscle contraction.Carbohydrates provide your body with energy that can be used during exercise. Carbohydrates are divided into simple and complex types. Complete Proteins are foods that contain all 8 of the essential amino acids Complex carbohydrates are found in whole grain breads and vegetables.Fats are either saturated (solid at room temperature), or unsaturated (liquid at room temperature).Fat-soluble vitamins including A, D, E, and K, can be stored in body fat so intake should be closely regulated. Fiber is the tough stringy part of vegetables, fruits, and grains.Food Pyramid is the pyramid that provides guidelines for eating from the five basic food groups.Incomplete Proteins are those proteins, mostly from plant sources, that must be eaten in combination with each other to provide all essential amino acids.  

Key vocabulary cont’d.

Key vocabulary cont’d.

Nutrients are food substances that are required for the growth and maintenance of your cells.Proteins are nutrients that help your body grow and repair itself.Saturated fats come mostly from animal sources, and are solid at room temperature. Simple carbohydrates are found in fruit, molasses, honey, and anything sweet like candy, cookies, or cakes.Sodium is a mineral we need, but should consume less than 2300 mg daily.Sugar intake for the average woman should be no more than six teaspoons per day, and the average man should have only nine teaspoons per day . Trans Fats (trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.Unsaturated fats come mostly from plants such as corn, soybean, olives, and peanuts, and are liquid at room temperature.Water has many important functions including transporting nutrients to your cells, ridding your body of wastes, and regulating body temperature.Water-soluble vitamins (B-complex vitamins and vitamin C) can be excreted in the urine when taken to excess.