Nutrition Test Ch 9
is the replacement of nutrients that are required to
provide energy, build and repair tissues and regulate
body functions.
We need 45 essential nutrients to fuel and maintain
our bodies
I. Calorie - is a measurement of heat or energy.
A. Fuel source - We measure the energy potential of
food in calories.
1. Carbohydrates yield 4 calories of energy per
gram.
2. Proteins yield 4 calories of energy per gram.
3. Fats yield 9 calories of energy per gram.
B. Work performed - We can also measure energy
expended in calories. (It requires about 100 calories of
energy to walk one mile)
3500 calories = 1 pound
calories = SODA
BIG SOURCE of
Sugar = empty
calories
II. Nutrients
A. Protein - is required to build and repair tissues. They
are found in every cell of the body.
1. Amino Acids are the building blocks of
proteins. There are twenty amino acids.
a. Essential - 9 amino acids must be consumed
from the food we eat.
b. Non-essential - 11 amino acids that our body
can produce given the proper food components.
2. Complete and incomplete proteins
a. Complete proteins (animal sources) provide all of
the essential amino acids in adequate amounts.
b. Incomplete proteins do not provide adequate
essential amino acids.
3. Sources
a. Meat, fish, poultry, eggs, milk and cheese provide
complete protein.
b. Plant sources such as legumes and nuts are usually
low in one or two essential amino acids.
Vegetarians
need to make sure they eat protein
4. Recommended Intake
a. 10 to 20 % of daily calories.
b. Unneeded protein is synthesized into fat.
B. Fat - is required to protect vital organs, insulate your
body, protect nerves and are the best source of energy.
1. Types
a. Saturated - contains maximum amount of
Hydrogen atoms. They are usually in a solid form at
room temperature and come from animal sources.
We can eat but limit!
b. Unsaturated - contains less than the maximum
amount of Hydrogen atoms. They are usually liquid
at room temperature and come from plant sources.
GOOD FATS!
1. Monounsaturated - one unbonded carbon atom.
Included are olive, canola and peanut oils.
Mediterranean diet – lower rates of heart disease
2. Polyunsaturated - two or more unbonded carbon
atoms. Included are sunflower, corn and safflower
oils.
1. Palm and coconut oils are highly saturated.
2. Fish oils (omega 3 fatty acids) are rich in
polyunsaturated fats. ASIA
3. Hydrogenation adds hydrogen and turns
unsaturated oils into saturated fats. Margarine is
an example. TRANS FATS= AVOID
2. Recommended Intake of FAT- 20 to 35 percent of
daily calories.
3. Which has fewer calories saturated or unsaturated
fats?
(Both have 9 calories of energy per gram.)
C. Carbohydrates - are the prime energy source. Some
cells, such as brain cells, function exclusively on
carbohydrate.
1. Types
a. Simple - These are sugars that contain one or two
sugar units. Single sugars are found in fruit and can
be used for energy immediately. Double sugars are
found in table sugar and must be converted to single
sugar before they can be used.
b. Complex - These are chains of many sugar
units. They are starches and most types of dietary
fiber. They must be converted to single sugars before
the body can use them.
c. Unused carbohydrate is synthesized into fat and
storeda as such.
2. Recommended Intake - 50 percent of our daily
calories should come from carbohydrates. Most
carbohydrate comes from plant sources.
Carbohydrate in milk is an exception. Complex
carbohydrates are preferred. These include grain and
grain products (flour, bread, pasta, rice, corn, oats
and barley), potatoes and legumes.
FIBER – nondigestible carbohydrate (plants) help
manage diabetes, cholesterol, intestinal health
Men – 38 g/day, women – 25 g/day
Fiber - is not a nutrient
1. It is carbohydrate or plant substances that can not
be digested.
2. Facilitates elimination.
3. Contributes to disease prevention especially in
the digestive tract.
D. Vitamins - are organic substances that produce
chemical reactions within the body.
1. Types
a. Water Soluble (9) - C and B complex
b. Fat Soluble (4) - A, D, E, K
2. Function
a. Promote chemical reactions that release the energy
stored in carbohydrates, proteins and fats.
b. Critical in the production of red blood cells and the
maintenance of the nervous, skeletal and immune system.
c. Antioxidants (preserve the healthy cells of the
body) - E, C, beta-carotine (A)
3. Antioxidant Source
a. Abundant in fruits, vegetables and grains.
b. Many processed foods are vitamin enriched.
c. Our skin produces vitamin D when exposed to
sunlight and intestinal bacteria produce biotin and
vitamin K.
E. Minerals - are inorganic compounds that help
regulate body functions.
1. Types
a. Major - are required in amounts exceeding 100
milligrams. (calcium, potassium and chlorine)
b. Trace - are required in minute amounts (copper,
fluoride, iodine, iron, selenium and zinc)
2. Sources - wide variety of foods
a. calcium - milk
b. Iron - meat, legumes
c. Potassium - fruits & vegetables
3. Function
a. Regulate body functions
b. Aid in growth and maintenance of body tissues.
c. Help release energy.
F. Water - 50 to 60 percent of body weight is water
1. Functions
a. Digestion and absorption of foods.
b. Transportation of substances as part of the
blood.
c. Regulates body temperature.
2. Sources
a. Almost all foods (fruits and vegetables especially)
b. Fluids
c. Metabolism
III. Nutritional Guidelines
A. Recommended Dietary Allowances (RDAs) are guidelines for vitamin and mineral consumption
established by The Food and Nutrition Board of the
National Academy of Science.
B. Daily Values - are dietary standards established
by the U.S. Food and Drug Administration. They are
used on food labels as the percent of daily need
contained per serving. It is based on the average
2,000 calorie diet.
C. The Food Guide Pyramid - is food groups with
recommended daily servings required to meet your
nutritional needs. The lower number of servings is
for persons requiring fewer calories. ( Ex. 1600
calorie diet)
1. Bread, Cereals, Rice, and Pasta (6 - 11 servings) Sample servings include:
a. 1 slice of bread, English muffin, bagel, 1/2
hamburger bun.
b. 1 small roll, biscuit, or muffin
c. 1 ounce of ready to eat cereal
d. 3 - 4 small or 2 large crackers
2. Vegetables (3 - 5 servings) - Sample servings
include:
a. 1 cup raw leafy vegetables
b. 1/ 2 cup raw or cooked vegetables
c. 3/4 cup vegetable juice
3. Fruits (2 - 4 servings) - Sample servings include:
a. 1 medium piece of fruit or wedge of melon
b. 1/2 cup berries
c. 1/2 grapefruit
d. 1/2 cup chopped or canned fruit
e. 3/4 cup fruit juice
4. Milk, yogurt, and cheese (2 - 3 servings) - Sample
servings include:
a. 1 cup of milk or yogurt
b. 1 1/2 ounces cheese
c. 2 ounces of processed cheese
5. Meat, poultry, fish, dry beans, eggs, and nuts (2 -
3 servings) - Sample servings include:
a. 2 - 3 ounces of cooked meat, poultry, or fish
b. The following are equal to 1 ounce of lean meat:
1.
2.
3.
4.
1/2 cup cooked dry beans
1 egg
2 tablespoons peanut butter
1/3 cup nuts
6. Fats, oils and sweets (Use sparingly) - These
foods provide few nutrients and lots of calories
D. Dietary Guidelines for Americans
1. Eat a variety of foods
watch portion
sizes!!!
2. Maintain a regular physical activity regimen.
3. Choose a diet with plenty of grain products,
vegetables and fruits.
4. Choose a diet low in fat, saturated fat and
cholesterol.
5. Choose a diet with moderate sugar.
6. Choose a diet with moderate salt and sodium.
(Sodium should not exceed 2400 milligrams per day
7. Use alcohol in moderation.
E. Food Labels - In 1994 all processed foods
regulated by the USDA or the FDA were
required to include standardized nutritional
information on the labels. All labels should show:
1. Serving size
2. Amount of fat, saturated fat, cholesterol, protein,
dietary fiber and sodium per serving. (Grams &
Percent Daily Value)
3. Most meat, poultry, fish, fruits and vegetables are
not processed and therefore require no labels. Get
nutritional information from food charts.
4. Selected Nutritional Claims
Chapter 10 Physical fitness
 5 components – cardiorespiratory endurance,
muscular strength, muscular endurance, flexibility,
body composition
 Exercise improves heart function and ability of
cardioresp. system to carry oxygen to tissues
 Exercise increases metabolism and improves body
composition
 30 -60 minutes / day moderate activity
 Aerobic – 3-5 times/week, 20-60 minutes at a time
 Warm up, stretch, workout, cool down, stretch
 Anaerobic – (muscle strength and endurance) exerts
force against a resistance
o 2-3 times/week, more reps, light weight = tone,
less reps, more weight = builds mass and
strength
 Stretch all major muscle groups – ideally 5-7
days/week. Hold 20-30 seconds. Stretch when
muscles are warm
 RICE when injured – rest, ice, compression, elevation