principles of nutrition lesson a...nov 01, 2014 · carbohydrates and sugar are widely...
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Principles of nutrition
Lesson A
Unit: Applying the
principles of nutrition to a
physical activity
programme
Sam - ID 38359016
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Learning outcomes & assessment criteria
Learning outcome: The learner will:
LO1: Understand the principles of nutrition.
Assessment criteria: The learner can:
1.1 Describe the structure and function of the digestive system.
1.2 Explain the meaning of key nutritional terms including: • Diet.
• Healthy eating.
• Nutrition.
• Balanced diet.
1.3 Describe the function and metabolism of: • Macronutrients.
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The digestive system
Mouth
Pancreas
Liver
Gall bladder
Small intestine
Large intestine
Rectum
Anus
Oesophagus
Stomach
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TASK
Research at least three:
sections of the
gastrointestinal tract or
digestive organ.
Write up your notes and
file in your portfolio.
The digestive system
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TASK
Research a working
definition for each of the
following terms:
• Diet.
• Healthy eating.
• Nutrition.
• Balanced diet.
Record your findings in
your portfolio
Nutritional terminology
Sam - ID 35865083
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Macronutrients Carbohydrate
• 4kcals/g.
• Energy for
nervous system
and movement.
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• Made up of amino acids
joined by peptide bonds.
• 20 amino acids.
• 9 are ‘essential’ and cannot
be made by the body.
• 11 are non-essential in
healthy adults but some of
these become ‘conditionally
essential’ in certain
situations.
Protein
Sam - ID 30782981
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• Animal products are
‘complete’ proteins
containing all of the
essential amino acids in
large amounts.
• Vegetable protein sources
(except soy and quinoa) are
‘incomplete’ proteins and
lack one (or more) essential
amino acid in a high
enough quantity for health.
Protein
Sam - ID 30782981
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• Proteins make up 15-20%
of body weight.
• Structurally, proteins are an
integral component of all
cells and the fascia that
holds the body together.
• Functional proteins include
enzymes and catalysts,
haemoglobin, adenosine
(as in ATP) and peptide
hormones.
Protein
Sam - ID 30782981
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• Anabolism = making bigger molecules from smaller
components, e.g. muscle tissue from amino acids.
• Catabolism = breaking down large molecules to release
components, e.g. muscle tissue to amino acids.
Protein balance
Activity type Grams of protein per
kg body weight
Sedentary adult
Recreational adult exerciser
Adult endurance athlete
Growing teenage athlete
Adult building muscle mass
Estimated upper limits (adults)
0.8g/kg
0.8-1.5g/kg
1.2-1.6g/kg
1.5-2.0g/kg
1.5-1.7g/kg
2.0g/kg
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Carbohydrates
Easily broken
down for energy
release to fuel
activity.
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• A scale rating how quickly a
carbohydrate-rich food increases
blood sugar.
• High glycaemic index foods
cause sharp rises in blood sugar
(glucose) and require insulin to
be released.
• Low glycaemic index foods
release sugar more slowly into
the bloodstream.
Glycaemic index
Sam - ID 779611
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• Found in all plant-based foods.
• Fruits contain mostly sugar and
fibre.
• Vegetables contain mostly starch
and fibre.
• Wholegrain starchy foods are
also high in fibre.
• Refined starches have little or no
fibre and behave like sugar in the
body.
Sources of carbohydrate
Sam - ID 779611
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• Processed (refined)
carbohydrates and sugar are
widely over-consumed.
• This promotes obesity and type 2
diabetes.
• Carbohydrate intake is valuable
as a source of energy for
exercise and should be balanced
to match physical activity level.
• Natural sources of carbohydrate
with fibre, vitamins, minerals and
phytonutrients are generally
healthier options.
Carbohydrate and health
Sam - ID 779611 and 15528773
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Lipids
Oils
Lipids that are
liquid at room
temperature =
unsaturated.
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• Most fats occur as triglycerides
made up of one glycerol
molecule that holds together
three fatty acids.
• The types of fatty acid in the
molecule determine its
characteristics.
• Triglycerides are broken down in
the gut to be absorbed into the
body then reformed in the liver
and packaged in lipoproteins
(blood cholesterol) for
transportation in blood.
Triglycerides
Sam - ID 29458355
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Fatty acids
Saturated
• Mostly from
animal products.
• Have no
chemical double
bonds.
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• Fat is over twice as energy dense
as the other macronutrients and
is easy to over-consume.
• Choosing natural sources of fat
(where it is found), alongside
protein, limits overeating.
• Processed foods where cheap
oils are added in large quantities
alongside refined starch and
sugar promote excess calorie
consumption.
Fats and health
Sam - ID 779611
Sam - ID 30782981
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• Monounsaturated fats can help
lower ‘bad’ LDL cholesterol and
maintain or increase ‘good’ HDL
cholesterol levels.
• Polyunsaturated fats reduce
levels of both HDL and LDL
cholesterols.
• Saturated fats may increase both
HDL and LDL cholesterol levels.
• Trans fats increase LDL
cholesterol and suppress HDL
cholesterol.
Fats and cholesterol
ID 20371796
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Learning review
LO1: Understand the principles of nutrition.
Assessment criteria: Can you now:
• Describe the structure and function of the digestive system?
• Explain the meaning of key nutritional terms including: – Diet
– Healthy eating
– Nutrition
– Balanced diet?
• Describe the function and metabolism of: – Macronutrients?