Eat This…Not That!

Unit 5Nutrition

Eat

This……Not That

Subway 6” Tuna

530 calories30 g Fat

Chipotle Southwest

110 calories10 g Fat

Subway 6” Turkey

280 calories3.5 g Fat

Fat Free Honey Mustard

30 calories0 g Fat

Drink This…

…Not ThatMedium White Chocolate Mocha

with 2% milk

-470 calories-59g sugar

Medium Skinny Latte with

Nonfat milk

-130 calories-17 g sugar

Eat This…

…Not ThatBourbon Whopper

910 calories57 g Fat

Whopper Jr.

340 calories19 g Fat

What’s your favorite Meal?

In groups of 3 create your favorite meal • include all of the food groups

▫Grains▫Protein▫Fruits▫Vegetables▫Dairy

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Recognize the components of a sound diet

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GrainsExamples include:• Rice• Tortillas• Oatmeal• Pretzels• Pasta• Bread• Popcorn• Bagels/Pitas

Eat 6oz every day

At least half (3oz) should come from

whole grains

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VegetablesExamples include:• Broccoli• Spinach• Corn• Potatoes• Squash• Pumpkin• Green Beans• Onions

Eat 2-3 cups every day

Eat a variety dark green, orange, red,

starchy, beans and peas

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FruitsExamples include:• Apples• Oranges• Plums• Cantaloupe• Strawberries• 100% fruit juice

Eat about 1 ½ to 2 cups per day

Eat a variety of fruits

• Choose fresh, frozen, canned, or dried fruit• Go easy on fruit juices

• They don’t contain fiber

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ProteinExamples include:• Beef • Pork• Seafood• Chicken • Eggs• Beans• Nuts

Eat about 5-6oz per day

Eat a variety of Protein

• Choose low fat and lean meats • Grill it, Bake it, Broil it

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DairyExamples include:• Milk• Cheese• Yogurt• Ice Cream• Pudding• Cottage Cheese• Almond Milk

Drink 3 cups per day

Eat a variety of fruits

• Choose low fat or fat free• Lactose free products

SPORTS NUTRITIONNutrients

Introduction▫Proper nutrition

vital for athletes to maximize their performance.

▫Just as using the proper gasoline, oil, or radiator fluid, is important for your vehicle, eating the proper food will directly affect how the body “machine” operates!

▫ A proper diet will enhance athletic performance training and healing

▫ Factors affect nutrient needs and nutrient availability including the athletes’: physical condition nutritional status age genetic background

▫ These factors make it essential that the diet be individualized

Purpose of Nutrition• Promotes a healthier mind

and body. ▫ Aids in resistance to

illnesses. ▫ Provides energy ▫ The right foods help the

athlete to: feel better sleep better speed the healing

process

Sports Nutrition Goals are to Ensure:

▫energy intake = energy demands of training

▫ Adequate replenishment of glycogen

▫Adequate protein intake for growth and repair of tissue

▫Maintain a healthy immune system

▫Hydration▫Delay fatigue▫Minimize dehydration

Food is Your Fuel…What are You Running

On?

Basic Nutrients Nutrients are chemical

substances in food provide energy Building blocks for

the body 6 classes

Carbohydrates * Proteins * Fats (lipids) * Vitamins Minerals Water

Carbohydrates• Provide energy

▫ 4kcal/gram▫ Preferred energy source

• Common carbohydrates▫ Sugars▫ Starches▫ Fruits ▫ Vegetables ▫ Grains (complex)

• Sugars/starches ▫ Converted to glucose for energy▫ Converted to glycogen for

energy storage in liver and muscles

▫ Excess in body stored as fat

Carbohydrates cont.• Fiber

▫ Carbohydrate that the body cannot absorb but is essential for gastrointestinal functioning

• 50-60% of the athlete’s caloric intake should be from carbohydrates to keep the glycogen stores filled.

• Carbohydrate Loading▫ 70-80%

Proteins• Protein is critical to

growth and development▫ tissue growth; ▫ antibodies to strengthen

immune system▫ hormones, enzymes, and

blood cells

• Can be a source of energy▫ 4kcal/gram

abnormally – starvation normally – prolonged

endurance

Proteins Cont.Proteins are derived from animal foods

▫ Meat▫ Milk▫ Eggs▫ Fish▫ Cheese▫ Poultry

Other sources• Soybeans• dry beans• some nuts• Whole

grain products.

Protein cont. - Amino Acids During the digestive process, proteins are broken down into different amino acids.

▫ 8 of these amino acids are “essential” to build and repair body tissues.

“essential” means they must be provided in the diet; they cannot be manufactured in the body as the rest of them can

As stated earlier proteins may be used by

the body for cellular energy, but proteins are the body’s least efficient

source of energy. The body cannot store

protein; therefore, extra protein is

converted to fat.

o Fats are necessary o The problem is the fact

that we often eat far more than the daily recommended amount of fats

o Most Americans eat a whopping 50% or more of their daily calories from fats.

Fat—I can actually eat fat?

• 20-30% of calories• Provides energy

▫ Yields 9kcals/g That’s over twice carbohydrates and proteins!• Purpose:

▫Essential for absorption of some vitamins Vitamin A & D

▫Protects body organs▫ Insulates body from extreme temperatures

• Types▫Saturated▫Unsaturated

Fat (lipids)

Saturated Fats

•The “bad” fat•Solid at room temperature

▫White, visible fat found in meats▫Dairy products

Whole milk Butter Cream Hard cheeses

▫Coconut and palm oils

Unsaturated fats

•The “good” fat•Liquid at room temperature

▫Examples: Olive and canola oil Nuts/nut butters Fish oils Avocado

VitaminsVitamins do not provide energy!• Vitamins are essential for

maintaining good health A lack of vitamins in the diet

leads to deficiency conditions, which express themselves in a variety of ways.

• Most vitamins cannot be synthesized by the body and must be ingested via foods or pills.

No single food or food group will supply all the vitamins needed by the body • This is a good reason

to eat a variety of different foods.

• It should also be noted that vitamins are usually absorbed better in foods rather than in pills

• Vitamins are usually identified as either fat soluble or water soluble.

Vitamins – fat soluble• Fat soluble vitamins

(vitamins A, D, E, and K) are emulsified and absorbed in the small intestines.

• These vitamins are stored in body cells, especially liver cells.

Vitamins – water (H2O) soluble

• Water soluble vitamins (B complex and vitamin C) are absorbed along with water through the digestive tract and dissolve in body fluids.

• The body doesn’t store these vitamins well and excess quantities are excreted in urine.

Vitamin requirements do not increase during exercise.

Many athletes do not choose nutrient dense foods. In these cases, supplementation may be suggested

MineralsMinerals do not provide energy! Minerals are inorganic

substances and are known to have functions essential to life.

Essential minerals include:▫Calcium – necessary for

bone strength and muscle contractions.

▫Potassium – regulates cardiac rhythm

▫ Iron – assists hemoglobin in the delivery of oxygen to body tissues

▫Sodium – essential in maintaining fluid balance.

▫Phosphorus – needed for strong bones and teeth

Exercise does not seem to affect dietary needs of most minerals with the exception of the effects of sweating

Heavy sweating may lead to excess losses of sodium, chloride, and potassium

• Losses of these minerals may affect performance

Water Water is often

considered the most important nutrient because:

▫Failure to consume other nutrients will show harmful effects on the body after several weeks or months but humans can only survive without water for a few days!

H2O….Drink It…..Why???•Provides an

aqueous medium for chemical reactions

•Provides a medium for transportation of oxygen, hormones, nutrients, etc. throughout the body (i.e. the blood)

Facilitates thermoregulation for the body (i.e. sweat)

Lubricates joints and cushions organs and tissues

In saliva and gastric secretions, water helps digest food

• Note that a loss of fluid through exercise may have and effect on these functions; many of which will affect performance

So how many calories do I need?

Gender Age Sedentary Moderately Active

Active

Female 19-30 2,000 2,200 2,400

31-50 1,800 2,000 2,200

51+ 1,600 1,800 2,000

Male 19-30 2,400 2,600 2,900

31-5- 2,200 2,400 2,700

51+ 2,000 2,200 2,500

How many calories do I need?

•To burn 1 pound of fat you must burn 3,500 calories

•1 pound a week = 500 calories a day burned

•2 pounds a week = 1,000 calories a day burned

Food Journal• It is important to log your food

▫Write down food and beverages▫Write the specific amount-cups, ounces, etc.▫Calories, if possible▫Don’t forget about condiments & sauces▫Log mood—especially if you are an emotional

eater▫Candy, gum, etc.—anything you put in your mouth

• Other ways to keep up with it▫Phone apps

Myfitnesspal.com

Questions?