Nutrition and Achieving High Level Fitness



Nutrition Notes

Nutrition and Achieving High Level Fitness

▪ Exercise, training, and ______________ helps develop your fitness

▪ Nutrition – the process by which the body uses ______________ for maintenance of life, growth, normal functioning of every organ and tissue, and the production of energy

▪ Food provides:

o ______________ (energy)

o Stamina and vigor for daily activities

o Basis for sound, healthy skin, teeth, hair, muscles, and bones

Dietary Reference Intake

▪ Recommended Dietary Allowance (RDA)

o amount necessary to meet nutritional needs

Six Essential Nutrients

▪ ______________ , ______________ , ______________ , ______________ , ______________ ______________

Vocab

______________

o Common unit of measurement used to express the potential energy of food

▪ Every food you eat contains calories

▪ ____________

o A chemical that causes damage to the cells.

▪ _______________

o helps prevent and possibly repair damage done to body by the free radicals.

______________

▪ Function: Major source of energy, in the form of sugar, supplies fiber

▪ Food Sources: Fruits, vegetables, grains

▪ Recommended Percentage in Diet: ______________ % or higher

o (______________ % from complex carbohydrates, ______________ % from simple)

o Limit intake of refined carbs (table sugar, sweets, pastries, soft drinks)

Three groups of carbs

▪ Monosaccharide (______________ sugar)

o Fructose – fruit sugar, Glucose – corn sugar

▪ Disaccharides (______________ sugar)

o Sucrose – table sugar, cane sugar, Lactose – milk sugar, Maltose – malt sugar

▪ Polysaccharides (______________ sugars)

o Starch – plant sugars, Cellulose – plant fiber

Sugar Intake

▪ Eating honey, sugar, soft drinks, candy bars or any sweets does not provide ______________ energy.

▪ To maintain a consistent energy level, eat a diet high in ______________ carbohydrates (grains, cereals, vegetables)

______________

▪ Function: Important for growth, maintenance, repair of tissue

▪ Food Sources: ______________ , fish, meat, low-fat dairy products, eggs, dried peas, beans

▪ Recommended Percentage in Diet: ______________ %

▪ ______________

o Building blocks of protein

▪ ______________ amino acids

o Substances making up protein which much be supplied each day by food

▪ ______________ protein

o A protein food which contains all the essential amino acids needed by the body

▪ Animal sources of protein are usually complete

▪ Plant sources are usually incomplete

• Combination of plant sources can be used in diet to form complete protein

______________

▪ Function: Source of stored energy, provide and carry the fat soluble vitamins (ADEK)

▪ Food Sources:

o Monounsaturated fat - olive oil and canola oil, usually ______________ and found in vegetables, most ______________ type

o Polyunsaturated fat - safflower oil, margarines, usually liquid and found in vegetables

o Saturated fat - meat, butter, milk, solid shortenings; usually in ______________ form and found in ______________ sources, contribute to heart disease and should be avoided

▪ Recommended Percentage in Diet: ______________ %

▪ ______________ - Basic building blocks of fats

______________

▪ A waxy, fatty-like material manufactured in the body and used by the body in chemical processes.

▪ Found in foods of ______________ origin.

▪ Excess cholesterol is deposited on the lining of the ______________ .

▪ Narrowing of arteries can lead to cardiovascular problems.

Two Types of Cholesterol

o ______________ Good cholesterol, picks up extra cholesterol and eliminates it from the body

o ______________ Bad cholesterol, contributes to clogging of arteries by depositing the extra cholesterol on the lining of the arteries

▪ ______________

o Protein wrapped molecule which transports cholesterol and fats through bloodstream

Total cholesterol

o Normal ------------------ Below ______________

o Moderately High -------------- 170 -199

o High ------------------------Above ______________

LDL cholesterol

o Normal ----------------------Below ______________

o Moderately high ---------------110-129

o High ---------------------------Above ______________

Lower your cholesterol

▪ Cut back on food high in cholesterol

o ______________ , meat, butter, whole milk

▪ Avoid ______________ , which are vegetable oils that have become saturated through hydrogenation

o Cocoa butter, coconut and palm oils, lard

▪ Avoid ______________ high in fat (hamburger, sausage, bacon)

▪ Reduce ______________ fat ( since it raises LDL in your blood)

______________

▪ Structural part of plants which is neither digested nor absorbed by the body

▪ Serves as an ______________ “house cleaner”

▪ Ex. Beans, romaine lettuce, brown rice, whole wheat, oranges

▪ Fiber is not found in ______________ foods.

______________

▪ Function: Important in activating numerous reactions within the body

▪ Food Sources: Varies with the specific minerals - a ______________ of foods is necessary

▪ Recommended Percentage in Diet: Adequate intake indicated by the RDA

o Balance is important; too much of one mineral can ______________ functioning of another

▪ Microminerals

o Needed in ______________ quantities (100 milligrams a day)

▪ Ex: ______________ , potassium, chloride, calcium, phosphorus, and magnesium

▪ Trace minerals

o 14 other minerals

o Needed in ______________ amounts (few micrograms a day)

Examples of minerals

▪ ______________ – regulated balance of fluids, ability for muscles to contract

▪ ______________ - assists in red blood cell formation

▪ ______________ - maintains strong bones and teeth

▪ ______________ - helps maintain a proper fluid balance in our blood tissues (sodium and chloride)

______________

▪ Function: Aid in absorbing and using the nutrients. Each vitamin has one or more specific functions in the body.

▪ Food Sources: Varies with the specific vitamins - a ______________ of foods is necessary

▪ Recommended Percentage in Diet: Adequate intake indicated by the RDA

Fat-soluble

▪ Stay stored in your body for awhile (______________ tissues and liver) — some stay for a few days, some for up to ______________ months

▪ Vitamin ______________

o Eyesight. helps you grow properly and aids in healthy skin.

▪ Vitamin ______________

o Strong bones and strong teeth. helps your body absorb the amount of calcium it needs.

▪ Vitamin ______________

o Maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. Important for the formation of red blood cells.

▪ Vitamin ______________

o Helps clot blood

Water Soluble

▪ Dissolve in water and are not stored in the body

o Must be in your diet ______________

o Can be affected by ______________ methods, lost in water they were cooked in

▪ Vitamin________

o keeping body tissues, such as gums and muscles in good shape, helps a cut heal, helps your body resist infection.

o EX: citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit

▪ Vitamin ________

o More than one B vitamin. (B1, B2, B6, B12, etc. )

o Helps make energy and set it ______________ when your body needs it. Involved in making ______________ blood cells, which carry oxygen throughout your body.

o Ex: whole grains, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas

Vitamin Supplements

▪ If you eat ______________ calorie diet

o Most likely get adequate supply of vitamins

o Extra vitamins do not increase strength/endurance, energy, build muscles, or enhance athletic performance

▪ Those who may need a vitamin supplement:

o Dieters who take in less than ______________ calories

o People with food ______________ who cannot eat certain foods

o Vegetarians who do not eat animal foods

o Heavy ______________ or heavy drinkers

▪ Taking vitamin supplements ______________ compensate for a diet that is deficient in nutrients.

______________

▪ Function: Provides a medium within the cells in which the chemical reaction of the cells takes place; helps regulate body temperature, digest food, excretion, glandular secretion, formation of blood plasma

▪ Food Sources: Beverages and liquids in ______________

▪ Recommended Percentage in Diet: ______________ quarts daily[pic]

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