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Nutrition
Sports Medicine
Mr. Gross
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Nutrition
• The process of taking in and using food
• Providing energy for the body
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Calorie
• Measure of energy in food
• Number of calories is dependant on fat, proteins and carbohydrates in food
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Food Affects
• How we– Look– Feel– Act– Grow– Function
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Food is necessary for survival
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The way we eat is dictated by
• Custom
• Religion
• Family
• Pleasure
• Lifestyle
• Traditions
• Health
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Eating the correct kind and amount of food is important for
energy and stamina
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Food causes a chemical re4action increasing the state of well-being
and providing energy
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Food
• Used for
• Energy
• Growth
• Repair
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The FDA established the RDA and the RDA is reviewed every
five years
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RDA
• Recommended Daily Allowance
• Meets the needs of most people
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Smokers Daily RDA
• 100 Milligrams of vitamin C
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Good Nutrition is not Torture Do Not
• Deprive yourself of food
• Force yourself to eat certain foods– Spinach– Tuna fish
• Buy expensive supplements
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Good nutrition is often associated with rigidity, guilt and denial
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The key to good nutrition is:
• More plant food
• Fewer animal foods
• More exercise
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Adequate diet should consist of:
• 65% Carbohydrates
• 10-20% Fat
• 15-25% protein
• 20-30 mg fiber
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Essential Nutrients
• Nutrients not made in the body or in insufficient amounts
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Carbohydrates
• Primary source of Energy
• 4 cal/gr
• Starches and sugars from plant food
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Complex carbohydrates
• Cereals
• Potatoes
• Rice
• Breads
• pastas
• Nuts
• Seeds
• Grains
• legumes
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If an overabundance of carbohydrates are consumed
• Carbohydrates are converted to fat
• Fat is stored in the body as reserve energy
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The body needs sugar from carbohydrates found in
• Fruits
• Vegetables
• Breads
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Why consume carbohydrates instead of fat
• Energy required to convert fat to fat=75%
• Energy required to convert carbohydrates to fat =97%
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Refined/processed sugar used to make food taste better
No nutritional value
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Sugar is hidden in prepared foods
• 1 can of pop contains 9 tsp of sugar
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High sugar consumption leads to obesity (diabetes)
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Fats
• 20% consumption
• Less than 10% saturated
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Fats
• Provide insulation and protection
• Stored energy 9 cal/gr
• Healthy cell walls
• Healthy skin, hair and nails
• Cholesterol metabolism
• Circulate fat soluble vitamins ADE&K
• 1lb of fat equals 3500 Calories
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Fatty acids are necessary for growth and maintenance
• Corn oil
• Soybean oil
• Peanut oil
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Cholesterol
• 300 mg max
• Fatty wax like substance
• Production of sex hormones
• Oil for skin and hair
• Production of bile acids
• Sheath around nerve fibers
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High Density Lipoproteins (HDL)
• Good Cholesterol
• Carries cholesterol from cells to liver
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Low Density Lipoproteins
• Bad Cholesterol
• Con not carry as much cholesterol
• Some cholesterol is dropped along the way
• Hardening of the arteries because of the build-up
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LDL Products
• Eggs
• Fish
• milk
• Meat
• Cheese
• poultry
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Proteins
• 1/5 of a person’s body weight
• Muscles
• Bones
• Cartilage
• Skin
• Tissue
• Body fluids
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Proteins
• Last source of energy
• Consumed in great quantities converted to fat and used as stored energy
• Lack of protein affects alertness and mood
• Animal protein more complete that plant proteins
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The body only stores a small amount of protein. Therefore,
protein should be consumed on a daily basis
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Americans eat 2-4 times the required amount of protein
required daily• Excess consumption of protein causes
kidneys to overwork
• Excess consumption of protein can lead to heart attack
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A person should consume 0.8gr of protein per Kg of body weight 130/2.2=59kg 59kg X 0.8=47gr 47gr X 4cal/gr=188 cal
3oz lean meat 179 cal
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Vitamins
• Substance containing compounds
• Provide growth and maintenance
• Chemical reactions in the body
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Water soluble vitamins
• Vitamins that dissolve in water
• Body not able to store
• Must be consumed daily
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Vegetables should not be boiled vitamins will be lost in the water
if boiled
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Fat soluble vitamins
• Dissolve in fat
• Can be stored in the body
• Contained in meats and oils
• A,D,E & K
• A & D toxic if consumed in large quantities
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Vitamins are an important component for chemical
reactions to convert food to energy
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Minerals
• Potassium-carries away heat produced by muscular exercise
• Calcium-hard, strong bones
• Magnesium- change carbohydrates into energy
• Iron-needed to carry oxygen (anemia)
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Water
• Brain, muscles and body are 75% water
• No nutrients and no calories
• Aids in the removal of waste product
• Lubricates joints
• Digestion and absorption of food
• Protection of the fetus
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Water carries
• Nutrients
• Hormones
• Antibodies
• Waste products
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Dehydration
• Water is needed to cool itself
• Adults should consume 10 8 oz
• Strenuous work more water needed
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Thirst is regulated by salt content in the blood some are diuretics
increasing urine excretion
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Improper Diet
• Stroke
• Heart Disease
• Cancer
• Diabetes
• Arteriosclerosis
• High Blood Pressure
• High Cholesterol
• Low fiber
• High Fat diet
• High sugar
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Adequate Diet should consist of:
• 65% Carbohydrates
• 20% Fat
• 10% Saturated Fat
• 15% Protein
• 20-30 g Fiber
• Cholesterol< 300mg
• Sugar 10%
• Salt 5 gr/day
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Diet
• Excessive Sodium Draws water from the cells
• hypertension increases blood volume
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Goals of Good Nutrition
• Decrease heart rate
• Increase oxygen intake
• Increase flexibility
• Increase strength