NFSC 303 Nutrition and Fitness

D. Bellis McCafferty

Introduction

•“Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it – not just stop eating because you think you should. •Normal eating is being able to use some moderate constraint on your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. •Normal eating is giving yourself permission to eat sometimes because you are happy, sad, or bored, or just because it feels good.

•Normal eating is three meals a day, or it can be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh. •Normal eating is overeating at times; feeling stuffed and uncomfortable. It is also under-eating at times and wishing you had more. •Normal eating is trusting your body to make up for your mistakes in eating. •Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

•Source: Satter, Ellen: How to Get Your Kid to Eat… But Not Too Much. Bell Publishing Co., 1987

• “In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger and your proximity to food.”

ChoicesWhy do we choose the foods we do?

Economic, cultural, taste, health, convenience, habit, emotional, environmental, etc.

Choices

What about fitness choices? (what is fitness?)

The solution to changing food and fitness habits is complex! “Knowledge is power?” Self-awareness Addressing all factors that affect food and

fitness choices

The most commonly recommended behaviors to achieve health:

Healthy dietRegular physical activity

Why is a healthy lifestyle so important ?

Beneficial effects on virtually all major chronic diseases

HEART DISEASEHypertension diabetesobesitysome cancersosteoporosischronic liver disease

“Absence of a healthy diet and regular exercise together are one of the 3 key causes of death in the U.S.”

Definitions

DietNutritionHealth

Major factors affecting health status:Genetics

Genetic predisposition Promoted or inhibited by lifestyle!

• Can diet & exercise influence your genes?

Lifestyle Diet Physical Activity Other factors

Health-Related Fitness Healthy body wt/body composition Cardiovascular/respiratory fitness Adequate muscle strength and

endurance Flexibility Structured and unstructured activities

Lifestyle habits start early!!

Sport-Related Fitness Strength, power, speed, endurance, and

skills specific to a sport Maximizing genetic potential

Success in Sports Competition Genetics Training

• Physical• Psychological• Nutritional

– Optimizing health to improve performance

– Sports-specific recommendations

Exercise Guidelines: Health-Related Fitness 30 minutes** most (preferably all) days Moderate or +

Cardiovascular

Flexibility

Strength

Dose-related response to exercise!

Text p. 9

The Focus of This Course

1. Nutrition and Fitness for Health Promotion and Prevention of Chronic Diseases

2. Nutrition for Athletic Performance

First: The Science of Nutrition

Changing, growing body of knowledgeContradictions confusionResearch Design Preliminary research Replication

Research Design

Case Study

Epidemiological Research

Experimental Research Importance of a Control/Placebo group

Meta-analysis

“May” does not mean “will.” “In some people” does not mean “in all people.” “Indicates” or “suggests” does not mean “proves.” “Contributes to,” “is linked to,” or “is associated

with” does not mean “causes.” “Proves”: scientific studies gather evidence in a

systematic way, but one study, taken alone, seldom proves anything

“Breakthrough”: extremely rare, as in the discovery of penicillin or the polio vaccine

“Doubles the risk”: may or may not be meaningful. Do you know what the risk was in the first place? If the risk was 1 in a million and you double it, it’s still only 1 in 500,000.

Nutrition All processes

involved with the ingestion, digestion, absorption, metabolism and excretion of food.

Food Behaviors Psychological,

social, and economic factors

Malnutrition

Overnutrition

Undernutrition

GI Tract: (not G.I. track) Gastrointestinal tract: tube which begins

w/mouth and ends w/anus. Considered to be the “outside” of the body.

ingestion: digestion:

mechanical

chemical

absorption transfer of nutrients from GI tract into the

circulationmetabolism: excretion: elimination of waste by-products.

NutrientsSubstances required by the body to provide

energy, building materials, and regulatory factors.

Six Classes

Micronutrients: Vitamins and Minerals

Required in small amounts mg or g

Do not provide kcaloriesNecessary for

growth and maintenance of tissues regulation of body processes

Macronutrients: Protein, Carbohydrate, and Fat

Required in large amounts (grams… 1000mg = 1g)

Provide calories (kcals, cals) Protein Carbohydrate Fat

Kcalorie: unit of energy in food… equal to the amount of heat (energy) required to raise the temperature of one kg of water by one degree C.

The word “calorie” actually represents one thousands calories or a kcalorie.

(Your book uses Calorie)

A Brief Overview of Carbohydrates: Sugar, Starch & Fiber

Basic unit:

Glucose =

Starch: long chains of glucose

Fiber: also long glucose chains Found in plant cell walls; Binds to water – bulky – exercises intestinal

muscles.

Glycogen:

fiber

CARBS:

A Brief Overview of Protein:

Basic unit: Contains

Based on your genetic code, amino acids are used to build tissues, enzymes antibodies, horomones, etc.

We do not store amino acids in the body. We use what we need, and then dismantle them and excrete the excess N in the urine.

A Brief Overview of Fat:Basic unit:

Glycerol and three Fatty Acids

Water No kcals, but needed in large amounts

Required for

• Energy (E) production

•

• Solvent for nutrients and waste products

Alcohol

“Essential” = Body either does not make it or doesn’t make

enough of it. Must be obtained through the diet

Phytochemicals Bioactive substances in plants which appear

to have disease prevention properties.

Before we move on...

ReviewCalculate the kcalories in a food:

One serving provides: 4g fat 9g CHO 1g protein

Another example:

How many kcals in a serving of this food? It provides:

Fat 7gCHO 18gProtein 2g