This document provides an overview of key topics related to nutrition and fitness. It discusses the essential nutrients required for a healthy diet, including proteins, fats, carbohydrates, vitamins, minerals and fiber. It recommends obtaining nutrients from whole, minimally processed foods. The document also outlines the five components of health-related fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. It provides examples of exercises to improve each component and recommends engaging in regular physical activity for health benefits.

1. C H A P T E R 5
Nutrition

2. Components of a healthy diet
 It’s not about what you eat, but rather the nutrients
in foods. “Nutrients dense foods”
 Proteins
 Fats
 Carbohydrates
 Vitamins
 Minerals
 Water
 45 essential nutrients

3. Components of a healthy diet
 Energy in foods
 Kilocalories (What we typically refer to as “calories”)
 The amount of heat required to raise the temperature of 1 liter of
water 1o C.
 We need approximately 2000 kilocalories/day
 Fat = 9 calories/gram
 Protein = 4 calories/gram
 Carbohydrate = 4 calories/gram
 Alcohol = 7 calories/gram (not essential)

5. Proteins
 An essential nutrient that forms important parts of
the body’s main structures
 Muscles
 Bones
As well as blood, enzymes, hormones, and cell
membranes. Also provide energy!
 Building blocks of proteins
 Amino Acids
 20 common
 9 essential
 11 produced by the body

6. Proteins
 Complete vs. Incomplete
 Complete = Supply all 9 essential amino acids
 Meat, fish, poultry, eggs, milk, cheese, soy
 Incomplete = Do not supply all 9
 Legumes, nuts
 How much do we need?
 0.8 gram per kilogram (0.36 gram per pound)
 Someone who weighs 140 pounds = 50 grams of proteins/day
Most Americans consume more than needed!

7. Fats
 Also called “lipids” are the most concentrated source
of energy. 9 calories/gram.
 Saturated – Solid at room temperature
 Red meats, whole milk, cheese, hot dogs, lunch meats
 Unsaturated – liquid at room temp.
 Olive, canola, safflower, avocado and peanut oils (mono-
unsaturated)
 Soybean, corn, and cottonseed, fatty fish (poly-unsaturated)
 Hydrogenated (trans-fats) – Add hydrogen to turn liquid to
solid.
 Fried foods (Vegetable shortening), snack foods, margarine

8. Fats
 Fats and Health
 Cholesterol
 HDL: High-density lipoprotein
 LDL: Low-density lipoprotein
 Recommended intake
 Different for men and women
 Most Americans consume more than needed!

9. Carbohydrates
 Supply energy for body cells
 Primary fuel source for some cells (Brain, CNS, blood) &
muscles during high intensity exercise.
 Simple Carbohydrates
 Single sugars
 Add sweetness to foods – found naturally in fruits & milk
 Complex Carbohydrates
 Starches & dietary fiber
 Plants, grains, legumes, tubers

10. Sugar

11. Daily Intake

12. How much sugar does the average person get a day?
=22.5

14. 17 Sugar
Packets
20 OZ. Bottle
of Coca-Cola

15. 21
Sugar
Packets
20 OZ. Bottle
of Sun Drop

16. 18.5
Sugar
Packets
20 OZ. Bottle
of Lemonade

17. 13
Sugar
Packets
32 OZ. Bottle
of PowerAde

18. 20
Sugar
Packets
32 OZ. cup of
Sweet Tea

19. 20
Sugar
Packets
Medium
Mocha
Frappe

20. 5
Sugar
Packets
1 pouch of Capri Sun

21. 17
Sugar
Packets
16 oz. bottle of Chocolate Milk

22. 14
Sugar
Packets
16 oz. Monster Energy Drink

23. 11
Sugar
Packets
8.4oz Red
Bull Energy
Drink

24. Healthier Alternatives

25. Carbohydrates
 Refined vs. Whole grain
 Before processed, all grains are whole grains
 Inner layer – germ
 Middle layer – endosperm
 Outer layer – bran
 Refined – process to remove the germ and bran, leaving
starchy endosperm.
 Whole wheat flower White flower
 Brown rice White rice

27. Carbohydrates
 How much do we need?
 130 grams/day needed to meet body’s
requirements
 225-325 grams/day for 2000 calorie diet
 Who may need more?
 Complex carbs & Whole grains!
Most American’s consume more than needed!

28. Fiber
 Nondigestible carbohydrates provided by plants
 Dietary fiber
 Nondigestible carbohydrates and lignin that are intact in plants
 Functional fiber
 Nondigestible carbohydrates either isolated from natural sources
or synthesized; these may be added to foods and dietary
supplements.
 Insoluble fiber
 Fiber that does not dissolve in water and is not broken down by
bacteria in the large intestine
 Soluble fiber
 Fiber that dissolves in water or is broken down by bacteria in the
large intestine

29. Fiber
 How does it help our health?
 Reduce risk of type 2 diabetes, heart disease, pulmonary disease
 Improve GI health
 Aid in body weight
 How do we get it?
 Plant foods
 Fruits, vegetables, legumes, oats, barley
 Grains
 Wheat (Bran), cereal
 How much do we need?
 Men- 38 grams/day
 Women – 25 grams/day
Americans DO NOT get enough!!

30. Vitamins
 Organic substance required in small amounts to
regulate various processes within living cells.
 Antioxidents
 Help preserve the health of cells
 E, C, beta-carotene
 Water- soluble
 Excreted from body – must be replaced
 Fat – soluble
 Stored in body – can be toxic if too much
 A, D, E, K
 Minerals
 Inorganic elements you need in relatively small amounts

31. Dietary supplements
 Most people can get what they need by eating a
balanced diet!
 Not FDA regulated!
 Multi-vitamins vs. Single vitamins
 Women
 Ordered by doctor

32. Planning your diet
 Dietary reference Intakes (DRIs)
 Standards for nutrient intake
 Dietary Guidelines for Americans
 National nutritional reccomendations
 MyPlate
 Guidance to help apply the dietary guidelines
 Calorie balance
 Calories consumed vs. calories expended

34. Organic Foods
 “100% Organic”
 All organic ingredients
 “Organic”
 95% organic ingredients
 “Made with organic ingredients”
 > 70% organic ingredients

35. Cheat Sheet
 Fresher the better! (little processed foods)
 Fresh
 Frozen
 Canned (Rinse canned foods to remove some salt)
 Shop the perimeter of the grocery store!
 Portion Control!
 Lots of Color!
 Various colors of fruits and veggies to
get more nutrients

36. Fast Food Makeover
 Using the Fast Food Restaurant Menu, choose 3 items from the menu that you might typically order
and write them in the box below. Look up the amount of calories and fat in each of your items and then
add up the totals for your meal.
 Now try to makeover your meal by choosing healthier items. Choose 3 items from the same menu that
add up to less than 600 calories and less than 25 grams of total fat and write them in the box
Menu Item Calories Fat (g)
Quarter Pound Burger w/
Cheese
510 26
Large French Fries 500 25
Chocolate Milkshake 580 14
Total 1590 65
Menu Item Calories Fat (g)
Cheeseburger 300 12
Small French Fries 230 11
Water 0 0
Total 530 23

37. Apps for tracking diet
 Lose it!
 Calorie Tracker
 My Fitness Pal
 Map My Run/Walk
 Healthy Cubby
 Mint Nutrition or Restaurant Nutrition
 Eating Out
 The Carrot
 Food Planner Lite
 Slim Down Shopping list
 250 of the healthiest shelf finds
 Nutrition info

38. Fitness
Chapter 6

39. What is Physical Fitness?
• The body’s ability to respond or adapt to the
demands and stress of physical effort.
• Health related fitness- Helps you withstand
physical challenges and protects you from
disease. 5 components:
▫ Cardio respiratory endurance
▫ Muscular strength
▫ Muscular endurance
▫ Flexibility
▫ Body composition

40. Cardiorespiratory Endurance
• The ability to perform prolonged, large-muscle,
dynamic exercise at moderate to high intensity.
• Ways to improve?
▫ Walking
▫ Running
▫ Cycling
▫ Zumba

41. Cardiorespiratory Endurance
▫ Frequency
▫ Intensity
▫ Duration
▫ Type
▫ Warm-up & Cool-down

42. Muscular Strength
• The amount of force a muscle can produce with
a single maximum effort.
• Ways to improve?
▫ Weight lifting
▫ Resistance exercises using body weight

43. Muscular Endurance
• The ability to resist fatigue and sustain a given
level of muscle tension – to hold a muscle
contraction for a long time or contract a muscle
over and over again.
• Ways to improve
▫ Weight lifting
▫ Resistance training using body weight

44. Muscular Endurance & Strength
• Types of strength training exercises
▫ Isometric exercises
▫ Isotonic exercises
▫ Core training

45. Flexibility
• The ability of joints to move through their full
range of motion.
• Ways to improve?
▫ Stretching
▫ Yoga

46. Body Composition
• The proportion of fat and fat-free mass (muscle,
bone, water) in the body.
• Healthy = High fat-free mass, low fat mass
• How to improve?
▫ Diet and exercise
▫ Weight training/resistance training

47. Physical Activity vs. Exercise
• Physical Activity – Any body movement
carried out by skeletal muscles that requires
energy.
• Exercise – A subset of physical activity.
Planned, structured, repetitive movement of the
body intended specifically to improve or
maintain physical fitness.

48. Recommendations
• 2008 guidelines (adults)
▫ 150 min moderate/75 min vigorous for health
benefits
▫ 300 min moderate/150 min vigorous for additional
benefits
▫ Muscle-strengthening activities for all major muscle
groups two or more days a week
▫ Avoid inactivity!

50. Benefits of Exercise
• Reduced risk of premature death
• Improved Cardiorespiratory Functioning
• More efficient metabolism
• Improved body composition
• Disease prevention management
▫ Cardiovascular disease
▫ Cancer
▫ Osteoporosis
▫ Type 2 Diabetes
• Improved psychological and emotional wellness
• Improved immune function
• Prevention of injuries and low back pain
• Improved Wellness for life

51. Exercise Programs
• Tips for getting started?
• Tips for sticking with it for the long term?

52. Next Week
 Due Monday, June 13 @ 5:00pm!
 Read Chapter 10
 Learn Smart Chapter 8
 Behavior Change Mid-Term
 Due Wednesday, June 15 @ 5:00pm
 Read Chapter 9 & 10
 Learn Smart Chapter 9 & 10