Unit 3 Nutrition

FOOD SUPPLIES 3 BASIC NEEDS

1) Supply energy

2) Regulate metabolism

3) Growth and repair of tissue

METABOLISM:

The sum of all physical and chemical processes that take place in the body; the conversion of food to energy

Three requirements are met by components in food called nutrients.

NUTRIENTS:

Substances that provide energy6 CLASSES OF NUTRIENTS: 1) Carbohydrates 2) Fats 3) Proteins 4) Vitamins 5) Minerals 6) Water *Each target specific need

CARBOHYDRATES

Main fuel source/readily available 50-65% of calories when eat enough, allows protein to

do job during digestion broken down into

simple sugar, glucose Fiber/sugar

CARBOHYDRATES

A complex or simple sugar that is a basic source of energy for the body.

Sugars carried to the liver where they are converted either into glycogen or glucose. Glycogen stored in the liver, converted to glucose as needed.

CARBOHYDRATES

Carried to the cells by blood

Glucose can be stored as glycogen in muscle cells, most used immediately as energy as cellular level

WHERE DOES EXCESS GLUCOSE GO?

Not used, or converted into glycogen, transformed into fat and stored as a reserve energy source.

Muscles use carbohydrates first during initial stages of exercises. Use more for more strenuous work than moderate work.

SOME SIMPLE SUGARS

FRUIT - fructose GRAIN - maltose TABLE SUGAR - sucrose MILK - lactose

WHAT DO YOU SEE IN COMMON? End in -ose

SOME COMPLEX SUGARS?

BREAD POTATOS BAGELS CEREAL BEANS VEGETABLES NUTS AND SEEDS PASTA

ATHLETES AND CARBS To restrict carbs or not?

HOW DO CARBS HELP ATHLETES? Maintain stamina & energy load Eat 3 days prior

COMMERCIAL PRODUCTS DURING EVENTS Gatorade, powerade, etc 8 oz Gatorade/powerade 15 min prior 1:5 ratio with water

IF STORES AS FAT WHY OK FOR ATHLETES TO CONSUME LARGE

AMOUNTS?

Extra calories will be burned off Endurance is directly related to

glycogen stores in the body. Primary body fuel, if diet less than

50% is carbs, muscle glycogen may not be fully restored.

FATS OR LIPIDS:

Fatty substances that don’t dissolve in water

SATURATED VS. NONSATURATED

WHICH IS GOOD/BAD?

BAD: Saturated fat

Animal fat, dairy products, hydrogenated shortenings, chocolate, coconut.

Palm oil, palm kernel, coconut oil

Beef, pork, egg yolk & dairy higher than chicken & fish

Saturated Fat

Raise cholesterol level in the blood

Atherosclerosis, plaque build up on vessels

GOOD: Unsaturated

Monounsaturated-do not solidify at low temp

Fowl, olive & peanut oil, most nuts

Neutral effect on cholesterol

Unsaturated Fats

Polyunsaturated

Fish, various plant oils (corn, soybean, sunflower, safflower), special margarines

Lower cholesterol

ROLE OF FATS

Necessary part of diet.

30% of daily calories

Fats carry vitamins A, D, E, K (fat soluable)

Adds flavor

Satisfy hunger

Down Side-Health Problems

– Heart disease

– High BP

– Diabetes

– Obesity

– Some cancers

PROTEINS

builds, maintains, & regulates body tissue

muscle, teeth, bone, connective tissue, skin, blood, & vital organs

10-15% of calories daily Greek protein “prime of importance” without protein life wouldn’t exist

PROTEIN AS BUILDING BLOCKS

WHAT ARE THESE BUILDING BLOCKS CALLED?

Amino Acids

ROLES OF PROTEIN

builds & maintains body tissues replaces damaged or warn out body

cells can get energy from protein

WHY CAN THIS BE BAD?

Too much can lead to increased fat, calcium loss from bones and dehydration

SOURCES OF PROTEIN

COMPLETE PROTEINS - fish, meat, poultry, eggs, milk,

cheese, yogurt

INCOMPLETE PROTEINS - legumes, seeds,nuts

VITAMINS:

MICRONUTRIENTS? Needed in small amounts

SUPPLY CALORIES? No!

2 TYPES OF VITAMINS

Water soluble/fat soluble

WATER SOLUBLE Dissolve in water B complex & C Pass easily into blood stream through

digestion excess excreted in urine

TOXIC EFFECT?

NO RESERVES

-Body needs adequate supply through diet

FAT SOLUBLE

Absorbed and transported by fat

A, D, E, K

Stored in fatty (adipose) tissue

Toxic??

Did You Know?

-fat makes up about 40% of average American diet?

-if take away 1 tablespoon fat/day could lose 10 lbs/year?

MINERALS:

inorganic salts

Aid in metabolism; formation of bone, teeth, nerve impulses; maintain the balance of the body’s internal environment

WHERE DO WE GET IT?

Fresh foods, fruits/veggies

Each mineral has own unique function

Examples: Calcium – builds bones Iron – O2 and CO2 transport system Sulfur – builds hair, nail, & skin

WATER

Most important essential nutrient

only O2 is more important

WHAT PERCENTAGE IN BODY? ~ 57% total body weight (66% or 2/3)

ROLE OF WATER?

1) allows you to swallow

2) absorbs nutrients & excretion

3) chemical reactions

4) sweating/coolant

5) blood flow

6) lubrication of joints & mucus membranes

AVERAGE AMERICAN TAKES IN 10 CUPS/DAY.

DO WE ACTUALLY DRINK 10 CUPS/DAY?

WHERE DO WE GET IT?

Example Fruits and vegetables = 75% Poultry and meat = 50% Grains = 5-35%

MEALS IN A DAY

WHAT IS MOST IMPORTANT MEAL OF THE DAY?

Breakfast

WHAT TYPES OF FOODS? HIGH IN WHAT?

Carbs and some protein

LUNCH Very balanced with carbs and protein WHY?

DINNER Mostly protein WHY?

IS FAST FOOD BAD?

Not necessarily; has high caloric intake

Food may be balanced, but way prepared increases calories

EATING DISORDERS

any disturbance in eating behavior

most common in white women

is also found in men & women in other races

WHY ATHLETES INVOLVED?

Highly focused on body image/athleticism

WHAT SPORTS? gymnastics swim/dive wrestling endurance sports crew

BULIMIA NERVOSA

Usually begins in adolescence

More common in females

Generally w/in normal weight

Behaviors

- binge on large amounts of food followed by:

purging (vomiting) fasting over exercising laxatives, diuretics

PHYSICAL PROBLEMS

sore throat from vomiting

dental problems

esophageal tears

gastric ruptures

swollen salivary glands

nutritional deficiencies

Dehydration

loss of potassium (electrolyte needed for heart activity)

death

TREATMENT

monitored eating

evaluation by trained personnel

often requires psychiatric hospitalization. Mental disorder

ANOREXIA NERVOSA

ANOREXIA = severe loss of appetite

NERVOSA = indicates this loss is related to

emotional problems

extreme fear of being overweight, despite being underweight

resistance to maintain minimally acceptable weight (height/weight charts)

person qualifies when less than 85% of body weight

Ex. If a person is suppose to weigh 200lbs. and they weigh less than 170.

usually hide the fact they are not eating

weigh themselves several times/day

PHYSICAL PROBLEMS

become hypothermic hypotension bradycardia electrolyte imbalance difficulty thinking starve to death

TREATMENT

same as bulimics immediate goal = weight gain, may

need IV feedings Counseling-mental disorder

Female Athlete Triad

Eating Disorder- Amenorrhea-

– loss of menstruation Osteoporosis-