Presentation Package for

Concepts of Physical Fitness 12e

Section V: Concept 16:
Nutrition

Created by:
Gregory J. Welk
Iowa State University
 General Nutrition Concepts

 Influences of Nutrition
– Health
– Appearance
– Behavior
– Mood
 Role of Nutrients in Diet
– Growth and development
– Provide energy
See Web16-1 for info
– Regulate metabolism on general nutrition guidelines

2 Concepts of Physical Fitness 12e

 Classes of Nutrients

 Carbohydrates
 Proteins
 Fats
Subsequent slides will
 Vitamins provide basic information
 Minerals about each nutrient

 Water

3 Concepts of Physical Fitness 12e

 Types of Carbohydrates
(2 types)

 Simple
– pop, candy, sweets, fruit
– individual glucose or fructose
molecules

 Complex
– pasta, rice, breads, potatoes
– Chains of glucose molecules
4 Concepts of Physical Fitness 12e
 Click icon
for info Trends in Carbohydrate
on fiber
Consumption

C
100
A
R 35%
50%
P B 80 55%
E O
SIMPLE
R H 60
C Y 65%
E D 40 50%
N
T
R
A
45% COMPLEX
T 20
E
S 0
1910 1950 1980
See Web16-5 for distinctions
5 Concepts of Physical Fitness 12e
between complex and simple
 Types of Protein

 Sources of Protein
– Animal (complete)
» meats, dairy
– Vegetable (incomplete)
» beans, nuts, legumes,
grains

Amino acids linked together

 Types of Amino Acids
– Nonessential (14) – can be made by body
– Essential (8) – must be made by body

6 Concepts of Physical Fitness 12e

 Protein Requirements

 RDA average = .8 g/kg/day

 RDA athlete = 1.2-1.6 g/kg/day

High levels of protein intake above

2 g/kg/day can be harmful to the body

7 Concepts of Physical Fitness 12e

 Click icon
for info on
hydrogenation
process
Types of Fats
Click icon
 Saturated for info on
fat content
– Animal sources of oils

– Solid at room temperature

 Unsaturated (poly- or mono-)
– Vegetable sources
– Liquid at room temperature

HHHHH HHHH HHHHO

HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH
HHHHH HH HHH Web16-6,7

8 Concepts of Physical Fitness 12e

 Recommendations for
Fat Consumption

 Dietary Fat Recommendations

– Less than 30% of calories in diet from fat
– Less than 1/3 of dietary fat should be saturated
 Ways to Decrease Intake of Fat
– Minimize "fast" foods
– Minimize processed foods
– Use better cuts of meats
– Use low fat alternatives
– Decrease use of condiments
– Eat lower fat snacks
– Choose foods with “artificial fats”
9 Concepts of Physical Fitness 12e
 Recommended Dietary Intake

Click icon for info on

calorie calculations PRO

PRO (10-15%)
CHO FAT (30%)
FAT CHO (55-60%)
Click icon for
info on Lab 16a

10 Concepts of Physical Fitness 12e

 Vitamins

 Organic substances that regulate

numerous and diverse physiological
processes in the body
 Do not contain calories
 Two types
– Fat soluble
– Water soluble

11 Concepts of Physical Fitness 12e

 Click for info on
“anti-oxidants”

Vitamin Guidelines

 A balanced diet containing

recommended servings of
carbohydrates, fats and proteins
will meet the RDA standards

 Extra servings of green and

yellow vegetables may be
beneficial

 Extra consumption of citrus and

other fruits may be beneficial

12 Concepts of Physical Fitness 12e

 Vitamin Supplementation?

 Not necessary if diet is healthy

 Multivitamins are safe (100% RDA)
 Not all vitamins are “pure”
 Can be toxic at high doses

13 Concepts of Physical Fitness 12e

 Minerals

 Inorganic elements found in food

that are essential to life processes
 About 25 are essential
 Classified as major or trace minerals
 RDA’s have only been determined for
7 minerals

14 Concepts of Physical Fitness 12e

 Click for
more info on
minerals
Mineral Guidelines

 A diet containing recommended

servings of carbohydrates, fats and
proteins will meet the RDA standards
 Extra servings of green and yellow
vegetables may be beneficial
 Dietary supplementation of Calcium
is beneficial for post-menopausal
women
 Salt should be limited in the diet
15 Concepts of Physical Fitness 12e
 Populations Who May Benefit
from Supplementation
 Pregnant/lactating women
 Alcoholics
 Elderly
 Women with severe menstrual losses
 Individuals on VLCD’s
 Strict vegetarians
 Individuals taking medications or with
diseases which inhibit nutrient absorption

16 Concepts of Physical Fitness 12e

 Click for
more info on water

Water

 Vital to life
 Drink at least 8 glasses a day

17 Concepts of Physical Fitness 12e

 Click icon for
info on Lab 16b
Guidelines for
Healthy Eating

 Eat regular meals (including

Fats &
breakfast) Sweets
 Eat foods from all food groups and Dairy,
Meat Eggs,
according to the food pyramid Group Beans

 Limit processed foods Vegetable Fruit

Group Group
 Get adequate amounts of
vitamins and minerals Carbohydrates
(Breads, cereals, rice, pasta)
 Drink plenty of water and
limit alcohol and caffeine

18 Concepts of Physical Fitness 12e

 Web Resources

Online Learning Center

“On the Web” pages for Concept

19 Concepts of Physical Fitness 12e

Supplemental Graphics

Lab Information

Additional Details on
Nutrition
 Lab 16a Information
Nutrition Analysis

 Purpose: Compare quality of

“favorite diet” with your ideal
“healthy diet”

 Procedure: Select foods from food

list (Appendix D or other diet tables)
and calculate calories from
carbohydrates, fats and proteins.
21 Concepts of Physical Fitness 12e
 Return to
Lab 16a Information
presentation Nutrition Analysis - cont.

Making calorie
calculations Calories % of Total
Calories
 Protein 350 13.7
 Fat 800 31.4
 Carbohydrate 1400 54.9
Totals 2550
100.0
Divide the calories
by the total to get
the percentage

22 Concepts of Physical Fitness 12e

 Return to
Lab 16b Information
presentation Selecting Nutritious Foods

 Purpose: Evaluate the nutritional quality

of your diet
 Procedure: Record foods consumed for
two days on the Daily Diet Record.
Calculate calorie intake from list in
Appendix C
 Implications: Rate the quality
of the diet according to the Click icon to
see other food
Rating Scale. tables

23 Concepts of Physical Fitness 12e

 Fiber

 Soluble - decreases cholesterol

levels
– found in oat bran, fruits and veggies
 Insoluble - reduces risk of colon
cancer
– found in wheat bran and grains
Recommendation: 25-40g per day
Are you getting enough?
24 Concepts of Physical Fitness 12e
 Ways to Get More Fiber

 Eat more fruits

and vegetables
 Eat whole grain
foods

25 Concepts of Physical Fitness 12e

 Return to
presentation
A Grain of Wheat

BRAN
- B vitamins
- minerals
- dietary fiber
ENDOSPERM
- starch
- protein
- some iron and
GERM B vitamins
- essential fats
- minerals
- vitamins
(B's , E and folacin)

26 Concepts of Physical Fitness 12e

 Return to
presentation
Composition of Oils (%)
Type Sat Poly Mono
safflower 9 75 16
sunflower 10 66 24
corn 13 59 28
soybean 14 58 28
sesame 14 42 44
peanut 17 32 51
palm 49 9 42
olive 14 8 78
canola 7 35 58

27 Concepts of Physical Fitness 12e

 Return to
presentation
Hydrogenation Process

28 Concepts of Physical Fitness 12e

 Fat Soluble Vitamins

 Consist of Vitamins A, D, E, and K

 Absorbed at the small intestine in the
presence of bile (a fatty substance)
 Overdoses can be toxic (A and D)

29 Concepts of Physical Fitness 12e

 Water Soluble Vitamins

 Consist of B complex and vitamin C

 Excesses will be excreted in the
urine, however, B-6 and Niacin can
be toxic when ingested in unusually
large amounts

30 Concepts of Physical Fitness 12e

 Return to
Water Soluble Vitamins
presentation

 B-1 (thiamine)
 B-2 (riboflavin)
 B-6 (pyridoxine)
 B-12 (cobalamin)
 Niacin (nicotinic acid)
 Pantothenic Acid
 Folic Acid (folacin)
 Biotin
 C
31 Concepts of Physical Fitness 12e
 Antioxidant All-Stars

 Broccoli
 Canteloupe
 Carrot
 Kale
 Mango
 Pumpkin
 Red Pepper
 Spinach
 Strawberries
 Sweet potato

32 Concepts of Physical Fitness 12e

 Minerals with established
Return to
presentation RDA guidelines

 Calcium
 Phosphorus
 Iodine
 Iron
 Magnesium
 Zinc
 Selenium
33 Concepts of Physical Fitness 12e
 Return to
presentation Calcium

 Important for preventing

osteoporosis
 RDA = 800-1000 mg/day
 Found in dairy products and
vegetables

High protein diets leach calcium from

bones and promote osteoporosis
34 Concepts of Physical Fitness 12e
 Return to
presentation Iron

 Important component of hemoglobin

 Iron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)

35 Concepts of Physical Fitness 12e

 Return to Functions of Water
presentation

 Comprises about 60% of body weight

 Chief component of blood plasma
 Aids in temperature regulation
 Lubricates joints
 Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)
 Active participant in many chemical
reactions
36 Concepts of Physical Fitness 12e
 Caloric Content of Foods

Carbohydrates 4 cal/g
Protein 4 cal/g
Fats 9 cal/g
Alcohol 7 cal/g

37 Concepts of Physical Fitness 12e

 Calorie Calculation
(Example)
 Heather consumes 2000 calories per
day and wishes to obtain 20% of her
calories from fat:

2000 calories x 20% = 400 calories

from fat per day

400 calories from fat = 44 grams of

fat/day
38 Concepts of Physical Fitness 12e
 What is Baloney?
80% "fat free”
52 calories / slice
4 grams fat / slice

Calories
= 4 g/slice X 9 cal/g = 36 calories
from fat
Percent of
calories = 36 cal / 52 cal total = 69%
from fat
39 Concepts of Physical Fitness 12e
 What about
Return to
presentation Sliced Turkey?
98% "fat free”
30 calories / slice
1 gram fat / slice

Calories
= 1 g/slice X 9 cal/g = 9 calories
from fat
Percent of
calories = 9 cal / 30 cal total = 30%
from fat
40 Concepts of Physical Fitness 12e
 Return to
presentation Fat Substitutes

 Olestra
 Simplesse

What are the dietary implications of

these new food products?

41 Concepts of Physical Fitness 12e

The Food Pyramid