Physical Activity & Health e4 Chapter 07

Chapter 7 Optimal Nutrition for an Active Lifestyle

Nutrition Basics Nutrition • The science of food, the nutrients and the substances therein, their action, interaction, and balance in relation to health and disease, and the process by which the organism ingests, digests, absorbs, transports, utilizes, and excretes food substances.

Human Digestive System

Three Nutrient Needs Energy • All biological and physiological body functions require energy.

Regulate Body Processes • Regulation of metabolism and synthesis of nutrients.

Maintenance, Repair, and Growth • Nearly all body cells are being replaced.

Classes of Nutrients Proteins

Vitamins

Fats

Minerals

Carbohydrates

Water

Proteins Major Function • Growth and maintenance of tissues

Energy • 4 calories per gram

Proteins Complete Proteins • Contains the 9 essential amino acids

Excellent Sources • Eggs, milk, meat, fish, poultry, and soybeans

Protein Sources

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Proteins Dietary Recommendation (Two Ways) • 0.8 grams per kilogram (2.2 lb) of ideal body weight • AMDR range is 10–35 percent of daily calories

Active Athletes May Need More • 0.5–0.8 grams per pound of ideal body weight

Carbohydrates Major Function • Preferred energy source for most of the body’s functions

Energy • 4 calories per gram

Carbohydrates Simple Carbohydrates • Are divided into one-sugar or two-sugar molecules • Referred to as monosaccharides and disaccharides

Complex Carbohydrates • When three or more sugar molecules are linked • Referred to as polysaccharides

Carbohydrates Dietary Fiber • Diverse carbohydrate polysaccharides of plants that cannot be digested by the human stomach

Forms • Insoluble fiber • Soluble fiber

Sources of Carbohydrates

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Carbohydrates Dietary Recommendation—Energy Yielding • AMDR is 45 to 65 percent of total daily calories

Dietary Recommendation—Fiber • 20 to 35 grams daily

Fats Fats or Lipids • Are found in foods and in the body

Categories • Triglycerides • Cholesterol • Phospholipids

Chemical Structure of Saturated and Unsaturated Fats

Comparison of Dietary Fats

Fats Essential Fatty Acids • Linoleic (omega-6) • Alpha-linoleic (omega-3)

Energy Source and Reserve • 9 calories per gram • 3500 calories in one pound of body fat

Fats Insulation and Protection • Insulates against extreme cold • Protect vital organs

Transporting Vitamins • Vitamins A, D, E, & K

Fats Phospholipids • Are a component of all cells

Cholesterol • Is vital to the body in a variety of ways

Fats Dietary Recommendation • AMDR for fat is 20 to 35 percent of total daily calories • Less than 10 percent from saturated • Less than 2 grams of trans fats daily

Dietary Recommendation—Cholesterol • Less than 300 milligrams daily

Vitamins and Minerals Vitamins • Essential organic substances needed by the body to perform highly specific metabolic processes in cells

Minerals • Essential inorganic substances that are vital to many body functions

Water Water • Makes up about 60 percent of the body weight and is involved in virtually every body process

Recommendations • 6 to 8 glasses a day

Functional Foods Functional Foods • Those that contain significant levels of biologically active components that provide health benefits beyond basic nutrition.

Planning a Nutritious Diet Nutrient density Dietary Reference Intakes Dietary Guidelines for Americans MyPlate Food Guidance System Nutrition Facts label

Nutrient Density Nutrient-dense foods • Foods and beverages that provide substantial amounts of vitamins, nutrients, and other substances that have many positive health effects with relatively few calories.

Dietary Reference Intakes •

Estimated Average Requirement (EAR)

•

Recommended Dietary Allowance (RDA)

• •

Adequate Intake (AI) Tolerable Upper Intake Level (UL)

Dietary Guidelines for Americans Guidelines • Provide general recommendations that focus on the association between diet and chronic diseases • Published every 5 years starting in 1980

MyPlate Food Guidance System

Reproduced from U.S. Department of Agriculture. Online: http://www.ChooseMyPlate.gov.

MyPlate Food Guidance System

Reproduced from U.S. Department of Agriculture. Online: http://www.ChooseMyPlate.gov.

My Daily Food Plan

Reproduced from U.S. Department of Agriculture. Online: http://www.ChooseMyPlate.gov.

Nutrition Facts Panel Label

Traditional Healthy Vegetarian Diet Pyramid

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