Concepts of Fitness and Wellness Nutrition Edited by K. Elder and J. Kalweit Edited (2010) by C. Mullin Created by Gregory Welk

Concepts of Fitness and Wellness

NutritionNutrition

Edited by K. Elder and J. Kalweit Edited (2010) by C. Mullin

Created by Gregory Welk


Food

Food is any substance that is ingested (“eaten”) and sustains life

Food is usually grouped into the following categories:

Meats and Alternatives

Dairy Products

Fruits and Vegetables

Breads, Cereals, Rice and Pasta

Fats, Oils and Sweets


Classes of NutrientsClasses of Nutrients

NutrientsNutrients are are essential dietary factorsessential dietary factors

CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins MineralsMinerals WaterWater


Types of Carbohydrates Types of Carbohydrates (2 types)(2 types)

Provide energy (E) for the bodyProvide energy (E) for the body Simple SugarsSimple Sugars

– Have Have 1-2 sugar molecules 1-2 sugar molecules together (faster to digest)together (faster to digest)– pop, candy, sweets, fruitpop, candy, sweets, fruit

Complex CarbohydratesComplex Carbohydrates– Have Have 3+ sugar molecules 3+ sugar molecules (longer to (longer to

digest)digest)– grains, vegetables, legumesgrains, vegetables, legumes


Explain the trend and suggest Explain the trend and suggest why it is happening.why it is happening.

0

20

40

60

80

100

CARBOHYDRATES

SIMPLE

COMPLEX

1910 1950 1980

PERCENT

65%

35%

50%

50%

45%

55%


Types of ProteinTypes of Protein

ProteinsProteins are chains of amino acids are chains of amino acids Used in growth and repair of tissueUsed in growth and repair of tissue Sources of ProteinSources of Protein

– Animal (Animal (completecomplete) ) everything our bodies needeverything our bodies need» meats, dairymeats, dairy

– Vegetable (Vegetable (incompleteincomplete) ) need to combine to get a need to combine to get a complete sourcecomplete source» beans, nuts, legumes, grainsbeans, nuts, legumes, grains


Types of FatsTypes of Fats

Used as energy storage for the bodyUsed as energy storage for the body SaturatedSaturated --Solid at room temperatureSolid at room temperature

– Animal sourcesAnimal sources– Leads to increased cholesterol levels in bloodLeads to increased cholesterol levels in blood

UnsaturatedUnsaturated --Liquid at room temperatureLiquid at room temperature

– Vegetable sourcesVegetable sources– Linked to lowering cholesterolLinked to lowering cholesterol


Low Fat?


List Ways that you can Reduce your List Ways that you can Reduce your Fat ConsumptionFat Consumption

– Low fat cooking methodsLow fat cooking methods– Minimize processed foodsMinimize processed foods– Use better cuts of meatsUse better cuts of meats– Use low fat alternativesUse low fat alternatives– Decrease use of condimentsDecrease use of condiments– White rather than red meatWhite rather than red meat


Burning Calories


VitaminsVitamins

Used to regulate metabolismUsed to regulate metabolism

Two types:Two types:– Fat Soluble Fat Soluble – – dissolved by and stored in dissolved by and stored in

fat fat - e.g. Vit A, K- e.g. Vit A, K– Water Soluble Water Soluble – – dissolved in water, extra dissolved in water, extra

excreted in urineexcreted in urine- e.g. Vit B, C- e.g. Vit B, C


MineralsMinerals

Inorganic elements found in food that Inorganic elements found in food that are essential to life processesare essential to life processes– e.g. Calcium, Potassium, Sodium, e.g. Calcium, Potassium, Sodium,

Phosphorus, IronPhosphorus, Iron


WaterWater

Vital to lifeVital to life Drink 6-8 glasses a dayDrink 6-8 glasses a day


Functions of WaterFunctions of Water

Comprises about 55-60 % of body weightComprises about 55-60 % of body weight Major part of blood plasmaMajor part of blood plasma Lubricates jointsLubricates joints Shock absorber in eyes, spinal cord, and Shock absorber in eyes, spinal cord, and

amniotic sac (during pregnancy)amniotic sac (during pregnancy) Active participant in many chemical Active participant in many chemical

reactionsreactions


Review


The Body’s Needs The Body’s Needs


The body’s energy needsThe body’s energy needs

Every individual has his or her energy Every individual has his or her energy requirementsrequirements– Basal metabolism - energy needed by the Basal metabolism - energy needed by the

body to when at rest body to when at rest (heart, respiration, cellular (heart, respiration, cellular activity. activity.

– Physical activity – walking, running, movingPhysical activity – walking, running, moving– Digestion and absorption- breaking down foodDigestion and absorption- breaking down food


Daily Energy Requirements

Depends on:– Age– Sex– Weight– Level of physical activity– Overall state of health


Measuring Energy in Food

SI unit = joule (J) More common = dietary calorie (Cal) 1 Cal = 4000 J OR 4 kilojoules (kJ)

Avg teen girl requires between 1800 & 2400 Cal / 7200 & 9600 kJ per day

Avg teen boy requires between 2200 & 3200 Cal / 8800 & 12800 kJ per day


Recommended Dietary IntakeRecommended Dietary Intake

CARBS (72% or 500g)

FAT (11% or 75g)

PROTEIN (17% or 2g/kg) (varies by weight)

Carbs

Protein

Fat


Function of Food

All food has a function. Different foods give us different nutrients and have different functions

Nutrient Function

Carbohydrates 1st energy source

Fat 2nd energy source

Protein 3rd energy source

Heal and grow muscles/bones

Vitamins, Minerals, Water (& Fibre)

Regulate Metabolism


Regulate Metabolism: Rate the body digests foods. Some foods increase met., while others lower it. Generally genetic and lowers with age


How can you make sure you How can you make sure you are eating properly?are eating properly?


Canada’s Food GuideCanada’s Food Guide

A A government document government document designed designed to to assist Canadians assist Canadians in making a more in making a more informed decision informed decision on food choices on food choices and and combinations.combinations.

If Canadians can be taught to eat If Canadians can be taught to eat healthy foods and exercise mildly, it will healthy foods and exercise mildly, it will reduce the strain on the Health Care reduce the strain on the Health Care System that is in place (Medicare)System that is in place (Medicare)


Reading Nutrition LabelsReading Nutrition Labels

By law, food labels must contain certain By law, food labels must contain certain things. Some of the legal requirements things. Some of the legal requirements are:are:


List of ingredientsList of ingredients

List starts with the ingredient of the List starts with the ingredient of the largest amount and continues to the largest amount and continues to the ingredient of the smallest amount.ingredient of the smallest amount.

Must list (may contain...) for potential Must list (may contain...) for potential allergens like peanutsallergens like peanuts


Nutrition LabelNutrition Label

Only became law as of December 2005Only became law as of December 2005 Displays the nutritional information Displays the nutritional information

contained in the product in grams and contained in the product in grams and % of the Recommended Daily Intake % of the Recommended Daily Intake (RDI) that is in one serving of that (RDI) that is in one serving of that product.product.


Nutrition Label looks like thisNutrition Label looks like this

Size of recommended portion

Number of servings per package

Calories per serving

Amount of nutrients by weight and % of RDI

% of RDI for vitamins


Energy Value of FoodsEnergy Value of Foods


Caloric Content Caloric Content of Foodsof Foods

The The energy that the body gets from foodenergy that the body gets from food::

CarbohydratesCarbohydrates 4 cal/g4 cal/g 17 KJ/g17 KJ/g

ProteinProtein 4 cal/g4 cal/g 17 KJ/g17 KJ/g

AlcoholAlcohol 7 cal/g7 cal/g 29 KJ/g 29 KJ/g

FatsFats 9 cal/g9 cal/g 37 KJ/g37 KJ/g

Documents

Concepts of Fitness and Wellness Nutrition Edited by K. Elder and J. Kalweit Edited (2010) by C. Mullin Created by Gregory Welk