PAL CHAPTER 4

NUTRITION

WHY WE EAT THE FOOD WE EAT

Family InfluencesEthnic

BackgroundAdvertisementsRegion of the

Country in Which You Live

FriendsLifestyleCost of Food

ESSENTIAL NUTRIENTS

ProteinsCarbohydratesFatsMinerals VitaminsWater

PROTEINS

Building blocks of the body

Extremely important when you are considering exercise to build muscle

They function in the growth and repair of body’s tissues

Energy supplier when there is not enough carbohydrates or fat in the diet

Meat-poultry-fish-bean group are the main dietary sources of protein

CARBOHYDRATES

Fuel for an active, vigorous lifestyle

Body uses them first, more quickly and easily before fats and proteins

Breads, cereals, fruits, and concentrated sweets are the main source

Two types are starches and sugars

FATS

An efficient storage of energy. (excess fat is stored in fat cells called adipose tissue located under the skin and around internal organs)

Fat stores twice as much energy as protein or carbs but is not as easy to convert to energy as carbs.

Two major groups are saturated (animal fats) and unsaturated (vegetable)

CHOLESTEROL

A wax-like fatty substance that is produced by the body in the liver and used for building cells.

Excessive amounts of cholesterol in the circulatory system require storage and results in blocked arteries that limit blood flow to the brain and heart.

Two types are HDL (good type) and LDL (bad type)

MINERALS

Calcium and Phosphorus (help in development of bones, teeth and muscles)

Iron (essential element of blood)

Iodine (essential in proper thyroid function)

Potassium (maintains heartbeat, water balance, nerve transmission, breakdown of carbs and proteins)

Sodium (maintains proper balance of body fluid)

VITAMINS

Fat-soluble – can be stored in fat deposits of the body

Ex: Vitamin A, D, E, KWater-soluble – dissolve in

water and cannot be stored in body tissues

WATER

Essential for your bodyMakes up 65% of your weightShould drink 2 quarts of water

(8 glasses) a day

WATER (cont’d)

Water carries dissolved waste products from your body, helps digest food and carries nutrients throughout your body

When exercising you need 1 cup for every 20 minutes to avoid any heat-related problems

FOUR FOOD GROUPS

Bread, Cereal, Rice, and Pasta Group

*6-11 servings Vegetable Group

*3-5 servings Fruit Groups

*2-4 servings Milk, Yogurt, and

Cheese Group*2-3 servings

BASAL METABOLISM

Amount of energy required to simply maintain your body at rest (reduces with age)

Step 1. Convert body weight to kilogramsBody Weight/2.2 = Weight in Kilograms

Step 2. Kilograms of body weight by 24hrs? Kg x 24 hrs = ? calories

WEIGHT CONTROL

1 pound of weight is approx. 3500 calories

To maintain your “ideal weight” you must balance what you eat against what your body uses

CALORIES IN = CALORIES OUT

HAPPY EATING