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Fitness Fixes Nutrition 101

1What is a calorie (kcal)?is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

and former President Bush says The jury is out on that one folks

According to Wikipedia:Thesmall calorieorgram calorie(symbol: cal) is the approximate amount of energy needed to raise the temperature of onegramof water by one degreeCelsius.

Thelarge calorie,kilogram calorie,dietary calorie,nutritionist's calorieorfood calorie(symbol: Cal, equiv: kcal) is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. The large calorie is thus equal to 1000 small calories or one kilocalorie (symbol: kcal).

In English please!In other words calories are a better way to track the way we use energy in our systems.

The warmer we get from expending high energy bursts through movement the greater the caloric expenditure.

6How many calories are there in a pound (lb)?3500 calories (kcals) make up one pound of fat and/or muscle

Lets do some math!CaloriesDaysResults+5007+3500You Gained1 lbCaloriesDaysResults-5007-3500YouLost1 lb

Balancing our Diet!

Designing balanced diets

12Healthy eating doesnt have to be boring or avoiding all your favourite foods.

In fact, the first rule of healthy eating is to ENJOY your food!

Eating healthy is all about getting the balance right.

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What is a balanced diet?A diet which matches the nutrient and energy requirements of an animal regardless of its life stage or lifestyle14NutrientsCarbohydratesWaterProteinsMineralsVitaminsFats15ProteinQuality depends upon ..digestibilityEAA profileQuantity of N to make new AAsLowest qualityHighest qualityEggs & milkMeat (fish bird, mammal)Vegetable / plantLacking in some EAAsContains right balance of all EAAs16The function of carbohydrate is ...CarbohydratesEnergy (eg for the brain, muscles)Digestive health - fiber increases dietary bulk, prevents constipationfermented to produce short chain fatty acidsto feed the lining of the digestive tract17Concentrated energy sourceSource of essential fatty acidsLinoleic acidLinolenic acidFat soluble vitamins (A D E K) are stored in fatInsulation and protection of organsFunctionsPalatabilityBrain and retinal developmentSkin & coat conditionFat18Organic compounds which help to regulate body processesfat soluble e.g. A, D, E, K (generally stored in the body)water soluble e.g. B, C (excess generally excreted)Function: eyesight - vitamin Aantioxidants - vitamin C and Eskeleton - vitamin Dmetabolism - vitamin ESources: cereal, fish oils, nuts, liver, fruit & vegetablesVitamins19Inorganic elements (referred to collectively as Ash)divided into macrominerals eg calcium, phosphorous microminerals (trace elements)In excess most are toxicImportant for bones & teeth, e.g. calcium and phosphorousbody fluids, e.g. sodium and potassiumcomponents of many enzymesMinerals20Contains hydrogen and oxygenESSENTIAL for normal functionFunctionrequired for all body fluidscarrier of vitamins (C, B)dissolves nutrients and transports them around the bodyheat exchangeSource - e.g. vegetables, meat

Water

21WATER!Water is essential to keeping us healthy.

It keeps us hydrated.

It helps us to digest food.

Maintain a healthy digestive tract.

Make sure YOU drink lots of water!

!!!!The Grain GroupThis group gives us carbohydrates for the energy that we need to keep our bodies running 24 hours a day.

What will you find in this group?Bread: white, wheat, bagels, muffins

Cereal: hot and cold

Pasta: spaghetti, macaroni, noodles

Barley

Rice

Crackers

Carbohydrates 4 kcalsOne of the most important parts of the diet is carbohydrate for energy. Body cells need energy for processes such as growth, repair and movement. Carbohydrates in the diet provide this immediate source of energy.They are found in breads, rice, beans, milk, popcorn, potatoes, cookies, spaghetti, and veggies for example.Make sure you understand the differences between simple and complex carbohydrates.The American Dietetic Association (ADA) recommends our diet should consist of at least 50% carbohydrates.

Why do you think athletes often eat lots of carbohydrates?

FruitsFiber in fruit also helps us digest our food.

Eat at least two servings a day.

Apples, bananas, oranges, strawberries, pear, kiwi,melons, pineapple, and many more.

32The Vegetable GroupVegetables give us vitamin A that keeps our skin healthy.

It also contains vitamin C that helps to prevent diseases.

VegetablesVegetables come in many varieties.

Tomatoes, cucumbers, onions, broccoli, parsley, cilantro, corn, peas, green beans,lettuce, celery, carrots,potatoes, mushrooms, and many more.

Proteins 4 kcalsProteins are the building blocks of all cells. They are essential for the healthy growth and repair of body cells and tissues. Unlike carbohydrate and fat molecules, proteins cannot be stored in the body and about 80g per day is required. Any excess protein is broken down in the liver and we get rid if it when we go to the toilet.

Meat, milk, eggs and cheese supply a lot of protein.

Proteinsarepolymer chains made ofamino acidslinked together bypeptide bonds. During humandigestion, proteins are broken down in the stomach to smallerpolypeptide chains via hydrochloric acidandproteaseactions This is crucial for the synthesis of theessential amino acidsthat cannot bebiosynthesizedby the body.It is recommended that we eat two portions of fish a week, one of which should be oily.Oily fish includes:

MackerelSalmonTroutSardinesPilchardsFresh tuna (not canned)

FISH37FRESH FISH!!!

Not this guy!!!

Milk ProductsTry some of these products:Milk, yogurt, cheese,pudding, ice cream, cottage cheese and manymore!

Fat 9 kcalsFats are needed by the body for things like making new cells, to keep our internal organs safe, to store energy and to make certain hormones.

Meats, dairy products; milk, butter, cream, nuts and vegetable oils supply most of the fats FatsWe need some fats in our diet, but not many.Fats give us energy and can be stored in the body to be used when the body needs energy.

Butter and cooking oils are fats.

Cheese and nuts are also high in fat.

Healthier eating and drinking42Energy content of food1 gram of carbohydrateequals 4.15kcal of energyEnergyBUTTER1 gram of fatequals 9.4kcal of energy1 gram of proteinequals 5.65kcal of energy43Criteria for a complete dietin balance with other nutrientson the plateauin balance with energy content

Each nutrient is ...in a useable form44

Milk and dairy foodsEat in moderateamountsThese foods are a rich source of calciumbut they can also be high in saturates sochoose reduced fat and low fat varieties when possible.45

Foods containing fat, foods containing sugar .. Eat in small amountsEat these foods infrequently or use small amounts.46SaltA lot of the salt we eat comes from processed foods, so dont add use too much when cooking and dont add salt to your food automatically. Taste it first!

47How much should you eat?6 Grain Group servings2 Servings from the Fruit Group3 Vegetable Group servings2 Meat Group servings3 Servings from the Milk Group

What about energy ?

why is it so important ?49CalciumDairy products like cheese, milk and yoghurt contain lots of calcium.

We need calcium to build strong and healthy bones and teeth.

DONT KILL YOURSELF WORKING OUT!!!Vitamin A

VITAMIN B

VITAMIN C

VITAMIN D

VITAMIN E