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Page 1: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long
Page 2: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Nutrition

A. What are the 6 Essential Nutrients?

1. Carbohydrates

- 50-60% of total calories

- quick energy= Simple carbs. Ex. Soda, cake, etc.

- long lasting e- = complex carbs. Ex. Fiber, veggies

- turned into glucose to give e- & heat.

- rest is stored as Glycogen for stored energy

- 4 calories per gram of carbs

Page 3: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Foods with Carbohydrates

Page 4: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

2. Fats

– 20-30% of total calories – 9 calories per gram

- Saturated Fat = dairy, meats.

- Unsaturated = plants, fish

- Trans-fatty acids = when veg. Oils are turned into solids through processing.

Ex. Margarines, cookies, donuts.

Page 5: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Why do we need Fat?1. Stored energy

2. Warmth

3. Protection

4. Store and transport vitamins and minerals

Page 6: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Foods containing Fats

Page 7: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

3. Proteins - 10-15% of total calories – 4 calories per

gram

- needed for growth, build and repair body tissues.

- make up 50% of total body weight

- proteins are made up of amino acids

- complete protein = fish, milk, eggs (have all 20)

body can make 11 = the rest are essential amino acids

Men = 1 to 1 add strength =add muscle

- women = must add 44% in strength before any increase in size (lack of testosterone)

Page 8: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Foods containing Proteins

Page 9: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

4. Vitamins- provide no e- directly, but unleash stored e-

fat-soluble vitamins – dissolve in fat and stored in the body: A,D,E,K

Water soluble – dissolve in water and cannot be stored in large amounts. E. Vitamin c, b

vitamins

Page 10: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Foods containing vitamins

Page 11: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

5. Minerals – help w/ enzyme production and metabolism

- transport o2, healing wounds, etc.

ex. Ca. Pb, I, Zc

Page 12: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Foods containing Minerals

Page 13: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

6. Water –make up 70% of muscle tissue

-lack of water decreases your metabolism by 3%

-#1 trigger for daytime fatigue

- can ease joint pain, 80% effective in back pain

- half your body weight in ounces per day.

**Impossible to burn fat w/out o2 = b/c use large muscles**

Page 14: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long
Page 15: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

                                                                               

Page 16: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long
Page 17: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

III. Cholesterol

1. HDL –High Density Lipoprotein GOOD Cholesterol

- Helps clean LDL out of your arteries

- try to keep around 40mg/dl2.LDL (bad) Low Density –

-cholesterol causes a buildup of a waxy substance in your artery walls.

-The higher your LDL (bad) cholesterol number, the greater your chances for heart disease. Keep below 130mg/dl

Page 18: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Calorie – units of heat, Energy

1. Male = weight x 11 = Answer #1

Female = Weight x 10 = Answer #1

2. Answer #1 x Activity level (.6) = Answer #2

medium (.4)

Low (.2)

3. (Answer #1 + Answer #2) x .1 = Answer #3

4. Add steps 1 + 2 + 3 = Total Calories

Page 19: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Example:

1. Male = 200 x 11 = 2,200

2. 2200 x .5 = 1,100

3. (2,200 + 1,100) x.1 = 330

4. 2,200 + 1,100 + 330 = 3,630 total Calories

1. Female = 100 x 10 = 1000

2. 1,000 x .5 = 500

3. (1,000 + 500) x .1= 150

4. 1,000 + 500 + 150= 1650 total calories

Page 20: Nutrition A. What are the 6 Essential Nutrients? 1. Carbohydrates - 50-60% of total calories - quick energy= Simple carbs. Ex. Soda, cake, etc. - long

Pre game meals Fill up on carbs 1-2 days before 

*Carbs easily absorbed and digested*Released as fuel 3 times faster than fat

 Apple 15 g Whole wheat bread 15 gGrapes 15 g yogurt 12 gPeas 15 g Rice 12 g Raisons 15 g Banana12 gBagel 30 g

Large meal 4-6 hours before

Light meal 2-3 hours before

Carb Snack 30 minutes before