Presentation Package for
Concepts of Physical Fitness 12e
Section V: Concept 16:
Nutrition
Created by:
Gregory J. Welk
Iowa State University
General Nutrition Concepts
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Influences of Nutrition
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Health
Appearance
Behavior
Mood
Role of Nutrients in Diet
– Growth and development
– Provide energy
– Regulate metabolism
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See Web16-1 for info
on general nutrition guidelines
Concepts of Physical Fitness 12e
Classes of Nutrients
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Carbohydrates
Proteins
Fats
Vitamins
Minerals
Water
Subsequent slides will
provide basic information
about each nutrient
Concepts of Physical Fitness 12e
Caloric Content of Foods
Carbohydrates
Protein
Fats
Alcohol
4
4 cal/g
4 cal/g
9 cal/g
7 cal/g
Concepts of Physical Fitness 12e
Types of Carbohydrates
(2 types)
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Simple
– pop, candy, sweets, fruit
– individual glucose or fructose
molecules
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Complex
– pasta, rice, breads, potatoes
– Chains of glucose molecules
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Concepts of Physical Fitness 12e
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
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See Web16-5 for distinctions
between complex and simple
Concepts of Physical Fitness 12e
Types of Protein
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Sources of Protein
– Animal (complete)
» meats, dairy
– Vegetable (incomplete)
» beans, nuts, legumes,
grains
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Types of Amino Acids
Amino acids linked together
– Nonessential (14) – can be made by body
– Essential (8) – must be made by body
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Concepts of Physical Fitness 12e
Protein Requirements
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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
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Concepts of Physical Fitness 12e
Click icon
for info on
hydrogenation
process
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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
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Click icon
for info on
fat content
of oils
Web16-6,7
Concepts of Physical Fitness 12e
Recommendations for
Fat Consumption
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Dietary Fat Recommendations
– Less than 30% of calories in diet from fat
– Less than 1/3 of dietary fat should be saturated
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Ways to Decrease Intake of Fat
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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 Fitness 12e
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
11
Concepts of Physical Fitness 12e
Vitamins
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Organic substances that regulate
numerous and diverse physiological
processes in the body
Do not contain calories
Two types
– Fat soluble
– Water soluble
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Concepts of Physical Fitness 12e
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“anti-oxidants”
Vitamin Guidelines
13
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A balanced diet containing
recommended servings of
carbohydrates, fats and proteins
will meet the RDA standards
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Extra servings of green and
yellow vegetables may be
beneficial
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Extra consumption of citrus and
other fruits may be beneficial
Concepts of Physical Fitness 12e
Vitamin Supplementation?
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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 Fitness 12e
Minerals
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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 Fitness 12e
Click for
more info on
minerals
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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 Fitness 12e
Populations Who May Benefit
from Supplementation
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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 Fitness 12e
Click for
more info on water
Water
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Vital to life
Drink at least 8 glasses a day
Concepts of Physical Fitness 12e
Click icon for
info on Lab 16b
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Guidelines for
Healthy Eating
Eat regular meals (including
Fats &
breakfast)
Sweets
Eat foods from all food groups and
Dairy,
Meat
Eggs,
according to the food pyramid
Group
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 Fitness 12e
Fiber
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Soluble - decreases cholesterol
levels
– found in oat bran, fruits and veggies
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Insoluble - reduces risk of colon
cancer
– found in wheat bran and grains
Recommendation: 25-40g per day
Are you getting enough?
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Concepts of Physical Fitness 12e
Ways to Get More Fiber
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Eat more fruits
and vegetables
Eat whole grain
foods
Concepts of Physical Fitness 12e
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presentation
A Grain of Wheat
BRAN
- B vitamins
- minerals
- dietary fiber
GERM
ENDOSPERM
- starch
- protein
- some iron and
B vitamins
- essential fats
- minerals
- vitamins
(B's , E and folacin)
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Concepts of Physical Fitness 12e
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presentation
Type
safflower
sunflower
corn
soybean
sesame
peanut
palm
olive
canola
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Composition of Oils (%)
Sat
Poly
9
10
13
14
14
17
49
14
7
Mono
75
66
59
58
42
32
9
8
35
16
24
28
28
44
51
42
78
58
Concepts of Physical Fitness 12e
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presentation
24
Hydrogenation Process
Concepts of Physical Fitness 12e
Fat Soluble Vitamins
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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)
Concepts of Physical Fitness 12e
Water Soluble Vitamins
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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
Concepts of Physical Fitness 12e
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presentation
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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
Concepts of Physical Fitness 12e
Antioxidant All-Stars
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Broccoli
Canteloupe
Carrot
Kale
Mango
Pumpkin
Red Pepper
Spinach
Strawberries
Sweet potato
Concepts of Physical Fitness 12e
Minerals with established
Return to
presentation
RDA guidelines
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Calcium
Phosphorus
Iodine
Iron
Magnesium
Zinc
Selenium
Concepts of Physical Fitness 12e
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presentation
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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
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Concepts of Physical Fitness 12e
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presentation
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Iron
Important component of hemoglobin
Iron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)
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Concepts of Physical Fitness 12e
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presentation
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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
Concepts 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
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Concepts of Physical Fitness 12e
What is Balogna?
80% "fat free”
52 calories / slice
4 grams fat / slice
Calories
= 4 g/slice X 9 cal/g = 36 calories
from fat
Percent of
calories = 36 cal / 52 cal total =
from fat
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69%
Concepts of Physical Fitness 12e
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presentation
What about
Sliced Turkey?
98% "fat free”
30 calories / slice
1 gram fat / slice
Calories
= 1 g/slice X 9 cal/g = 9 calories
from fat
Percent of
calories = 9 cal / 30 cal total =
from fat
35
30%
Concepts of Physical Fitness 12e
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presentation
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Fat Substitutes
Olestra
Simplesse
What are the dietary implications of
these new food products?
36
Concepts of Physical Fitness 12e
The Food Pyramid