Chapter 6

Nutrition and Weight Management

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Six Classes of Nutrients• Carbohydrates• Fats• Proteins• Vitamins• Minerals• Water

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A Healthy Diet

• Follow 2 principles:

– Eat a variety of foods

– Eat in moderation

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Carbohydrates

• Glucose– Principle energy source– Stored in liver as glycogen

• Glycogen– Glycogen not used is stored as fat

Glucose song!

2 Types of CHO’s

Simple• Glucose• Fructose• Galactose• maltose

Complex• Starches:

– Bread– Cereal– Rice– Beans– Pasta– vegetables

Athletes and CHO’s

• CHO’s help maintain stamina and high energy• Modified carbo consumption– Eat at least 800 mg of cho’s daily for 3 days before

high energy sport activity (ADA)• Liquid cho’s supplementation– Consume 8 oz of 5% cho every 15 minutes during

activity.

http://www.thedailyshow.com/video/index.jhtml?videoId=147519&title=daily/colbert-whats-for-dinner

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Protein

• Required for tissue repair and growth• Necessary:– Hormones– Enzymes– Blood plasma transport

• Not a good source of energy

• Amino acids– 9 essential (cannot be produced by body)

Athletes and Protein

• Takes a lot longer to digest

• May contain high fat content

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Fats (lipids) and Cholesterol

• most concentrated form of energy• 1 gram of fat = 9 calories supplied– Calories = unit in which energy is measured

• Good for healthy skin and hair, insulation, store fat soluble vitamins

2 Types of Fat

Saturated• Contribute to cholesterol

production– Leads to atherosclerosis

• Solid at room temperature– Butter….

• From animal product

Unsaturated• Found in plants• Liquid at room temperature

– Corn oil– Canola oil

Cholesterol http://video.msn.com/video.aspx?mkt=en-US&vid=12b382d9-dc58-4ea9-87b1-8c14581e800b

Good?!• Sheaths of axons• HDL (high density

lipoprotein)– Monounsaturated fats:

• Canola/corn oil• Avocados• Nuts• Olive oil

Bad!• LDL (low density

lipoprotein)– Animal products

Athletes and Fat

• Big supply of energy• Most fat is subcutaneous (under skin)– Restriction of fat intake will make body “hoard” fat

and get energy from lean muscle. • ADA recommends 30% of total energy from fat

in your daily diet.

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Dietary Fiber

• Dietary fiber: “roughage”– Reduces blood cholesterol level – Can prevent constipation and other colon

disorders• Fiber should not be a part of the pre-exercise meal

as the colon can get very active during sports activity

Vitamins

Water soluble• Consumed in form of

supplements• Vitamin C and B complex

• Not necessary for athlete to take extra vitamins if they eat balanced meals

Fat soluble• A, D, E, K• Stored in the fat and liver• To much has toxic effects

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Minerals

• Examples:

– Calcium and phosphorus: build bones and teeth

– Magnesium: nerve and muscle function

– Sodium: electrolyte: regulates muscle contraction

– Chloride: transports electrical charges

– Iron: formation of hemoglobin

– Zinc: maintains senses

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Water• Essential to life • Functions:– Controls body temperature– Energy production– Elimination of metabolic waste product

• Dehydration – Impairs athletic performance and increases the

risk of heat-related illness

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U.S. Department of Agriculture’sDietary Guidelines for Americans

• Eat a variety of foods• Healthiest method of maintaining a healthy

body weight– Balance calories consumed to amount of

calories burned through daily activities

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U.S. Department of Agriculture’sDietary Guidelines for Americans

• Physical activity is vital for both weight control and good health

• Choose a diet low in saturated fats and cholesterol

• Choose a diet moderate in sugar and sodium

Weight Gain and Loss

Loss• Calorie reduction 500 –

1000 per day• Increase physical activity• Behavior therapy• Should not exceed 2 lbs

– 1 lb of fat = 3500 calories

• Consumption should not fall below 1500 cal.

Gain• ½ to 1 lb per week• 1 lb muscle = 2500

additional calories• Increase caloric intake by

350/day• Increase weight training

MyPlate http://www.youtube.com/watch?v=u7PJU8ssNeE&feature=related

Reading A Food Label• The lists of ingredients on a

food label are listed in descending order or dominance and weight

• Each package must identify the serving size of that food item

• Each package must identify the quantities of specified nutrients and food constituents for one serving

Reading A Food Label

• Conversion:

– 1 gram of fat = 9 calories

– 1 gram of protein = 4

calories

– 1 gram of carbohydrates

= 4 calories

• 5-20 Rule– “Bad Nutrients” = 5% or

less• Fat, saturated fat,

cholesterol, sodium

– “Good Nutrients” = 20% or higher• Fiber, minerals, Vitamins

Reading a Food LabelLets do #1 together

• Serving Size

• Number of Calories in 1 serving

• Number of Total Calories from Fat

– Total Fat X 9

• Number of Total Calories from CHOs

– Total CHOs X 4

• Number of Total Calories from Proteins

– Total Protein X 4

• Total Number of Calories in entire package– Servings/container X total calories