Chapter 9
Nutrition
Nutrients
Nutrients are substances that help with body processes,
growth, repair of cells, and provides energy
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Protein
Fat
Carbohydrates
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Water
Vitamins
Minerals
A Calorie is a unit of energy produced by food and used by the body
Protein
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A protein is a nutrient needed for growth and repair
Proteins form part of every cell in the body and make up
more than 50% of total body weight
The following are additional information on protein:
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Kcal value – 4 Kcal/gram
Types – complete/incomplete
Basic breakdown – amino acids
Sources:
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Meat, chicken, tuna, dried beans, eggs, nuts
Carbohydrates
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Carbohydrates are the main source of energy for the
body
They include sugars, starches, and fiber
The following is additional information on
carbohydrates:
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Kcal value – 4 Kcal/gram
Types – single/complex
Basic breakdown – glucose
Sources:
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Bread, wheat, rice, pasta, macaroni noodles, cereal, oatmeal
Fiber is part of grains and plants that cannot be digested
Fats
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A fat is a nutrient that provides energy and
helps the body store and use vitamins
The following is additional information on fats:
 Kcal value – 9 Kcal/gram
 Types – saturated/unsaturated
 Basic breakdown – fatty acids
Sources:
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Ice cream, milk, cheese, butter, margarine, yogurt,
meat, egg yolks, corn oil
Cholesterol is a fat-like substance made by the body and found in certain foods
Vitamins
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A vitamin is a nutrient that helps the body use
carbohydrates, proteins, and fats
The following is additional information on vitamins:
 Function – assists with body processes
 Kcal value – 0 (does not supply energy)
 Types – water (BC) and fat soluble (ADEK)
Vitamins
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Vitamin A – night vision, bone formation
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Riboflavin – Appetite
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Sources: carrots, sweet potatoes
Sources: Nuts, cereals, peas, beans
Ascorbic acid – resist infection, strengthen
blood vessels
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Sources: Oranges, limes, tomatoes
Minerals
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A mineral is a nutrient that assists with chemical reactions in the
body
The following is additional information on minerals:
 Kcal value – 0 (does not supply the body with energy)
 Types
 Macro minerals (required in larger amounts)
 Trace minerals (needed in small amounts)
Iron, Calcium, and Sodium are considered 3 important minerals
Minerals
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Calcium – strong bones, teeth, heartbeat
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Chlorine – aids in digestion, keeps body limber
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Sources: table salt, seafood
Iron – forms red blood cells, growth, prevents fatigue
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Source: table salt
Iodine – energy, mental alertness, growth
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Sources: milk, cheese, cottage cheese
Sources: Oatmeal, red meat, liver
Magnesium – fights depression, insomnia, nervousness
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Sources: dark green veggies, apples
Water
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Water is a nutrient that is involved with all body
processes, such as: waste removal, blood formation,
body regulation
Dehydration is a condition in which the water content of
the body has fallen to a low level
It is recommended that a person consume 6-8 glasses
per day
Water can make up more than 60% of body mass
Estimate of daily intake:
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.6oz x Body weight (lbs) = H20 oz.
My Pyramid
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Based on 2,000 calorie diet
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Grains: 6 oz.
Vegetables: 2 ½ cups
Fruits: 2 cups
Milk 3 cups
Meat and Beans 5 ½ oz
Oils: 6 tsp
CHECK OUT :
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www.mypyramid.gov
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Food labels provides nutritional information on all processes foods
Regulated by the U.S. Food and Drug Administration (FDA)
Understanding Food Labels
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FDA by law has to include:
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Name of food
Weight or volume
Name and address of manufacturer,
distributor, packager
Ingredients
Nutrient content
Nutrition Label Facts
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Serving size: amount of food considered a
serving
Servings per container: # of servings in package
Calories listing: # of calories in one serving
Calories from fat: # of calories in one serving
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Must note Cholesterol, Trans fat, and Saturated
(2006)
Percent Daily Value: proportion of recommended
daily amount of a nutrient from one serving
FOOD LABEL ACTIVITY
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DO IT!
Vegetarian Diet
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Vegetables are the foundation in a
vegetarian diet
There are four kinds of vegetarian diets
Vegan – excludes foods of animal origin
 Lacto vegetarian – No eggs, fish, poultry, meat
 Ovo-lacto vegetarian- No fish, poultry, meat
 Semi vegetarian – excludes red meat
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Strict vegans can meet protein requirements by
Eating complimentary combinations of plant foods = Essential Amino Acids
Types of Eating Disorders
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Anorexia nervosa is an eating disorder involving
self-starvation and being 15% or more below
desirable weight
Bulimia is an eating disorder which a person
binges and purges
Binge-eating disorder is an eating disorder in
which a person cannot control eating and eats
excessive amounts
Risks for Developing an
Eating Disorder
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Too Much Emphasis on
Appearance
Discomfort with Sexual
maturity
Perfectionism
Need for Control
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Inability to Express
Emotions
Social Pressure from
Media and Peers
Pressure Felt by Athletes
FITNESS
Fitness
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Physical activity is any bodily movement produced
by skeletal muscles that results in energy
expenditure
The lack of physical activity in the U.S. is a serious
problem
A majority of adults in the U.S. are not physically
active at levels that promote and maintain health
(Macera et al., 2005)
Tobacco use is the only behavior that kills more
people
Health Benefits of
Regular Physical Activity
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Reduces the risk of:
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Pre-mature Death
Cardiovascular Disease
Type 2 diabetes
High blood pressure
Colon cancer
Feelings of depression
and anxiety
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Helps with the following:
 Controls weight
 Builds and maintains
healthy bones, muscles,
and joints
 Older adults become
stronger and better able
to move about without
falling
 Promotes psychological
well-being
FITNESS
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Physical fitness is the ability to perform
physical activity and to meet the demands of
daily living while being energetic and alert
The five health-related areas of fitness are:
1.
2.
3.
4.
5.
Cardio-respiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Health related fitness is the ability of the heart, lungs,
muscles, and joints to function at optimal capacity
Types of Exercise
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Exercise is planned, structured, and repetitive
bodily movements done to improve the
components of physical fitness
Types of exercises are:
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Aerobic (using oxygen continually for an extended
time)
Anaerobic (high intensity activity producing lactic
acid)
Isometric (tightening of muscles without no body
movement)
Isotonic (muscles move weight 8 to 15 times)
Isokinetic (use of machines to provide resistance
through full range of motion)
The F.I.T.T. Principle
F = frequency (how often)
I = intensity (how hard)
T = time (how long)
T = type (what kind)
Cardiorespiratory Fitness
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Cardio-respiratory Fitness is the ability of
the circulatory and respiratory systems to
supply oxygen during sustained physical
activity
Benefits of Cardiorespiratory Endurance
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Helps the heart and lungs
function more efficiently
Improves metabolic rate
Promotes healthful aging
Improves insulin sensitivity
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Improves the muscles’
ability to use lactic acid
Improves the function of
the immune system
Protects against some types
of cancer
Improves psychological
well-being
Developing a Cardio-respiratory Fitness
Program
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Frequency: 3-5 times/week
Intensity: Exercise Target Heart Rate (220 – age x
75%= Exercise Intensity)
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Time: 20-60 minutes
Type: prolonged activity using large muscles without
stopping
Include warm-up and cool-down
Muscular Strength and Endurance
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Muscular Strength is the maximum amount
of force a muscle can produce in one effort
Muscular Endurance is the ability of the
muscles to perform without fatigue
Benefits of Muscular Strength and
Endurance
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Helps with everyday
tasks/routines
Helps maintain correct
posture
Reduces the risk of low
back pain
Reduces the risk of being
injured
Helps a person enjoy
physical activities without
tiring
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Improves body composition
by increasing muscle mass
and decreasing fat tissue
Improves self-image
because muscles are
firm/tone
Keep bones dense and
strong
Makes the surface of joints
less susceptible to injury
Developing a Muscular Strength and
Endurance Program
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Frequency: 2-4 days/week with a day of
rest in-between
Intensity: ability to perform 3 sets of 8-12
reps (lower reps/higher resistance for
strength and higher reps/lower resistance
for endurance
Time: perform 3 sets of 8-12 reps
Type: Exercises that provide resistance
upon the body
Flexibility
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Flexibility is the ability to bend the joints through
the full range of motion
To develop flexibility, you need to incorporate
the following:
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Frequency: 2-3 times/week
Intensity: Hold for 15-30 seconds
Time: 15-30 minutes
Types:
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Static (hold to the point of tension)
Ballistic (rapidly stretching the muscle quickly)
Benefits of Flexibility
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Helps improve the quality
of life by being able to
bend and move easily
and without pain
Helps prevent the relieve
symptoms associated
with arthritis
Helps prevent low back
pain
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Helps prevent injuries to
muscles and joints
Decreases the likelihood
of having accidents, such
as falls
Improves performance in
sports, such as golf and
tennis, that require a
range of motion
Healthful Body Composition
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Healthful Body Composition is the high
ratio of lean tissue to fat tissue in the
body
Overfat is having too high percentage of
body fat
Benefits of Healthful Body Composition
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Reduces the risk of
obesity
Reduces the risk of
coronary heart disease
Reduces the risk of
developing diabetes
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Reduces the risk of
developing high blood
pressure
Reduces the risk of
having a stroke
Improves appearance and
self-image
Developing a Program to
Improve/Maintain a Healthful Body
Composition
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Frequency: 3-5 days/week of physical activity
Intensity: Perform at Target Heart Rate
Time: 1.8 calories to be burned per pound of body
weight (to be determined)
Type: Aerobic in nature
Skill-Related Fitness
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Agility
Balance
Coordination
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Reaction Time
Speed
Power
Skill related fitness is the capacity to perform well in sports and physical activities
Lifetime Sports and Physical Activities
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Basketball
Cross-Country Skiing
Golf
In-Line Skating
Martial Arts
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Bicycling
Rock Climbing/Wall
Climbing
Running and Jogging
Swimming
Walking
These are sports and physical activities that can be engaged throughout one’s life
Training Principals
Training Principles are guidelines to follow to obtain maximum
fitness benefits and reduce the risks of injuries/illnesses
1.
2.
3.
Warm-up
Cool-down
Specificity
4.
5.
6.
Overload
Progression
Fitness reversibility
Injuries Related to Physical Activity
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Overuse
Micro-trauma
Bruise
Muscle cramp
Muscle strain
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Shin splints
Side stitch
Sprain
Stress fracture
Tendonitis
Sleep
Sleep is a state of deep relaxation
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The amount of sleep needed varies from person to person
First to Second graders sleep 11-12 hours
Six graders average 9-10 hours
Adolescents require extra sleep due to the demands of a busy
lifestyle
The Need for Sleep
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Young people who are not getting enough
sleep lack the concentration needed to
perform well in school
Sleep is needed to restore physical, emotional,
and mental energy and is critical to growth
Inadequate sleep can result in:
Increased risk of unintentional injuries and
death
 Low grades and poor school performance
 Negative moods
 Increased use of stimulants
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Getting Adequate Sleep and Rest
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Establish a regular time to go to bed and rise in the
morning
Quiet activities such as reading or taking a bath can
help
Nightly rituals prepare the body for sleep
Having a quiet environment and comfortable bed is
necessary for a good night’s sleep
Reduce substances, such as caffeinated drinks should
be avoided
VEGETABLES
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Asparagus
Bell Peppers
Broccoli
Brussels sprouts
Cabbage
Carrot
Cauliflower
Celery
Chili Peppers
Corn
Cucumber
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Green Beans
Romaine Lettuce
Lima Beans
Mushrooms
Onion
Peas
Potato
Radish
Spinach
Tomato
Turnips
Fruits
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Apple
Apricot
Avocado
Banana
Blueberry
Cherry
Coconut
Cranberry
Grape
Grapefruit
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Kiwi
Lemon
Lime
Nectarine
Orange
Peach
Pineapple
Plum
Raisin
Strawberry
Watermelon