Diet:



Diet: refers to what a person eats or drinks.

Calorie: The definition of a calorie is 'the amount of energy, or heat, it takes to raise the temperature of 1

gram of water 1 degree Celsius (1.8 degrees Fahrenheit)'. It is in effect the amount of potential energy that a food contains. The body uses this energy to live and breathe, and perform all our daily activities. The range of daily calorie burning is from 1600 for a sedentary woman or older people to 2800 for active men. Menstruating females require more calories than active teen males. Why???

nutrition : The process of nourishing or being nourished.

The process of the body using food to sustain life.

Nutrition is the science of food, the nutrients, and other substances therein, their action, interaction, and balance in relation to health and disease.

vitamin. Any of various fat-soluble or water-soluble organic substances. Their main task is to get chemical processes going like enzymes or hormones. Today, man is a "deficiency creature" with respect to vitamins. We are not able to produce a sufficient amount of vitamins in the body. Humans have lost the ability to produce vitamins during the evolution. Therefore, we are dependent on a sufficient vitamin supply from nature. Some animals are superior to us: e.g. a dog produces vitamin C.

Scientists have identified thirteen vitamins:

Vitamin C

Vitamin B1 (Thiamin)

Niacin

Riboflavin

Vitamin B6

Folic Acid (Folacin)

Vitamin B12 (Cobalamin)

Vitamin A

Vitamin D

Vitamin E

Vitamin K

Biotin

PantothenicAcid

What Types Of Vitamins Are There?

Vitamins are divided into two groups: fat-soluble and water-soluble: (See above)

Fat-soluble vitamins

Include A, D, E, and K

Stored in body fat, principally in the liver

Can be toxic at high doses. Because the body cannot get rid of excess amounts, too much vitamins A and D can have cause serious adverse side effects.

16. Too much vitamin A can result in: loss of appetite, headaches, irritability, liver damage, bone pain, and neurological problems, including brain damage

17. While vitamin A is only found in animals, dark orange-yellow and green leafy vegetables contain carotenes (e.g., beta-carotene) that the body can use to make vitamin A. Unlike vitamin A, carotene is fairly safe when consumed in large amounts because the body stores excess carotenes (which can make the skin look yellow-orange) rather than converting them to vitamin A.

18. Too much vitamin D can cause weight loss, vomiting, irritability, destructive deposits of excess calcium in soft tissues (like the kidneys and lungs) and potentially fatal kidney failure)

Water soluble vitamins

Include vitamin C, vitamin B1 (thiamin), niacin, riboflavin, B6, B12, pantothenic acid, biotin, folic acid

Not stored in body; must be replaced each day

Excess eliminated in the urine

Can be toxic at high doses. Consuming excess amounts of water-soluble vitamins can cause dangerous side effects:

23. Large amounts of niacin can cause severe flushing, skin disorders, liver damage, ulcers, and blood sugar disorders, interfere with fat metabolism and speed up glycogen depletion

24. Large doses of vitamin C have been associated with diarrhea, kidney stone formation, and impaired copper absorption

25. Excess vitamin B6 can cause neurological symptoms similar to multiple sclerosis, including numbness and tingling of the hands, difficulty in walking, and electric shocks shooting down the spine.

Mineral: Minerals are "inorganic" (they don't contain carbon) compounds that the body needs in very small amounts to perform a variety of functions. Minerals are classified into two groups based on the body's need: Major minerals and Minor minerals.

Major Minerals

Needed in amounts greater than 100 milligrams per day

Include calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur

Like fat-soluble vitamins, excess amounts of minerals are stored in the body and can gradually build up to toxic levels. An excess of one mineral can also interfere with the functioning of others.

Minor Minerals

Needed in amounts less than 100 milligrams per day (hence called "trace" minerals)

Include iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium

Like fat-soluble vitamins, excess amounts of minerals are stored in the body and can gradually build up to toxic levels. An excess of one mineral can also interfere with the functioning of others:

32. High iron intake can produce an iron overload (hemochromatosis) in genetically predisposed people and cause deficiencies of other trace minerals (zinc and copper). If left untreated, iron overload can damage the liver, pancreas, and heart.

33. Excess zinc consumption may reduce HDL ("good") cholesterol levels, impair immune function, and inhibit copper absorption from foods, possibly leading to anemia.

34. In susceptible people, excess calcium can increase the risk of kidney stones; excess calcium from diet or supplements may also interfere with the absorption of iron.

35. Copper supplementation isn't recommended as athletes aren't usually copper deficient and there is no evidence to suggest copper enhances athletic performance.

36. Selenium supplementation isn't recommended as most people get enough selenium and an excess intake may be harmful.

NUTRIENT

FUNCTIONS

SOURCES

Calcium

Bone formation

Enzyme reactions

Muscle contractions

Dairy products

Green leafy vegetables

Beans

Iron

Hemoglobin formation

Muscle growth and function

Energy production

Lean meat

Beans

Dried fruit

Some green leafy vegetables

Magnesium

Energy production

Muscle relaxation

Nerve conduction

Grains

Nuts

Meats

Beans

Sodium

Nerve impulses

Muscle action

Body fluid balance

Table salt

Small amounts in most fruit except fruit

Potassium

Body fluid balance

Muscle action

Glycogen and protein synthesis

Bananas

Orange juice

Fruits

Vegetables

Zinc

Tissue growth and healing

Immunity

Gonadal development

Meat

Shellfish

Oysters

Grains

Copper

Hemoglobin formation

Energy production

Immunity

Whole grains

Beans

Nuts

Dried Fruit

Shellfish

Selenium

Antioxidant

Protects against free radicals

Enhances vitamin E

Meat

Seafood

Grains

Chromium

Part of glucose tolerance factor-helps insulin

Whole grains

Meat

Cheese

Manganese

Bone and tissue development

Fat synthesis

Nuts

Grains

Beans

Tea

Fruits

Vegetables

Iodine

Regulates metabolism

Iodized salt

Seafood

Fluoride

Formation of bones and tooth enamel

Tap water

Tea

Coffee

Rice

Spinach

Lettuce

Phosphorus

Builds bones and teeth

Metabolism

Meat

Fish

Dairy products

Carbonated drinks

Nutrition Guidelines

The most appropriate diet for the youth athlete is one that:

Is high in nutrient-dense complex carbohydrates

Contains moderate amounts of protein, salt, sugars, and sodium

Is low in transfat and fat, saturated fat, and cholesterol; and

Provides sufficient calories

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