NUTRITION

BASICS
Chapter 5
Kinesiology 1113
February 12, 2024
Plan for Today:
Midterm
Tutorial Information
■ Back in your regular classrooms!

■ PLEASE submit your poster groups (3-4 students) to your

GA by the end of your tutorial day THIS week!
Assignment #1
■ Due this week!
■ Due on D2L before your tutorial session this week
Assignment #2
■ 3-page assignment (double spaced)
■ Writing a reflective summary on the article “University
students’ view on the impact of Instagram on mental
wellbeing: A qualitative study” (posted on D2L)
Assignment #2
■ Part i:
■ Identify title and database where it was retrieved
■ Provide a brief summary of the article – in your own words!!
NOT using quotations or your opinion
■ Rationale, purpose, methods, results, how the authors interpret
the findings (see assignment description on D2L)
■ Should be one third of your entire paper (i.e., about one page)
Assignment #2
■ Part ii:
■ This will be a critical evaluation of the study
■ Being able to question the information provided to give your
own judgement
■ Look at the strengths and weaknesses of the study presented
(see D2L, assignment description, page 5 for help)

■ You are also required to integrate 3 other scholarly sources to

support your ideas (i.e., this method is not the strongest to use
with this population as outlined by …)
Assignment #2
■ Due the week of February 26 before your tutorial session
■ Again, please review D2L assignment descriptions for full
instructions
■ Start soon!! Finding references and understanding an article for
critiquing purposes takes times
Nutrition Basics
Nutritional Requirements
Your diet consists of foods you like to eat, but also important to know the nutrients in these foods

■ Body requirements: proteins, fats, carbohydrates, vitamins,

minerals, and water (about 50 essential nutrients)
■ Essential nutrients: you must get these substances from food
– your body is unable to make them, or at least not quickly
enough
Nutritional Requirements
■ Macronutrients: body needs these in relatively large amounts
– protein (4 calories/gram), fat(9c/g) and carbohydrates (9c/g)

■ Micronutrients: needed in smaller amounts – vitamins and

minerals

■ Body obtains these nutrients through digestion – food you eat

is broken down into compounds your gastrointestinal tract (GI
tract) can absorb for your body to use
Nutritional Requirements
Nutrient Function Major Sources
Form important parts of muscles, bone, blood,
enzymes, some hormones, and cell membranes; repair Meat, fish, poultry, eggs, milk products,
Proteins (4 calories/gram)
tissue; regulate water and acid-base balance; help in legumes, nuts
growth; supply energy
Carbohydrates (4 Supply energy to cells in brain, nervous system, and Grains (breads and cereals), fruits,
calories/gram) blood; supply energy to muscles during exercise vegetables, milk

Supply energy; insulate, support, and cushion organs; Animal foods, grains, nuts, seeds, fish,
Fats (9 calories/gram)
provide medium for absorption of fat-soluble vitamins vegetables

Promote (initiate or speed up) specific chemical Abundant in fruits, vegetables, and grains;
Vitamins
reactions within cells also found in meat and milk products
Help regulate body functions; aid in growth and
Minerals maintenance of body tissues; act as catalysts for release Found in most food groups
of energy
Makes up approximately 60 percent of body weight;
provides medium for chemical reactions; transports
Water Fruits, vegetables, liquids
chemicals; regulates temperature; removes waste
products
Calories
■ Energy in food is also known as kilocalories
■ A person needs about 2000 kilocalories to meet their energy
needs per day
■ Alcohol, although not an essential nutrient, does supply energy
(7 calories/gram)
■ The high caloric content in fat is why healthcare experts advse
against high fat consumption

■ Regardless of the source, extra calories not needed for energy

are converted to fat and stored in the body
Proteins:
■ Proteins help form muscles, bones, parts of the blood,
enzymes, some hormones, and cell membranes
■ Amino acids: the “building blocks” of protein

■ 22 amino acids are found in food

■ 9 of these are essential
■ The other 11 can be produced by the body
■ Remaining are not needed
Proteins:
■ Complete Proteins: considered “complete” if they supply all the essential
amino acids in adequate amounts
■ Ex: Meat fish poultry eggs milk cheese and soy

■ Incomplete Proteins: the opposite – do not supply all the essential amino acids
■ Ex: legumes and nuts (have most amino acids but usually low in 1 and 2
Proteins:
■ Adequate daily intake for healthy adults: 0.8 gram per
kilogram of body weight
■ Most Canadians meet or exceed this

■ A very high diet in protein can strain the kidneys

Fats:
■ Essential in small amounts
■ Also known as lipids

■ Fat stored in the body is usable energy, helps insulate the body,
and help support and cushion organs
Fats:
■ Saturated and trans fatty acids raise blood levels of low-density
lipoprotein (LDL) - or “bad” cholesterol
– Increases a person’s risk of heart disease

■ Monosaturated fatty acids raise blood levels of high-density

lipoprotein (HDL) - or “good” cholesterol
– Provide greater benefits for heart health

■ Omega-3-fatty acids (form of polyunsaturated fat)– important

as they contain the essential nutrient alpha-linolenic acid
Carbohydrates
■ Needed in the diet primarily to supply energy for body cells
■ During high-intensity exercise, carbohydrates are primarily
used for fuel
■ 1. Simple Carbohydrates: sucrose, fructose, maltose, and
lactose. Provides sweetness in foods
■ 2. Complex Carbohydrates: starches and most types of dietary fibre.
– Refined (processed and unrefined (whole grains)

■ Daily recommended intake: 45-65% of their total daily calories

Fibre
■ Non-digestible carbohydrates provided by plants
■ 1. Dietary Fibre: non-digestible carbohydrates that is present
naturally in plants
■ 2. Functional Fibre: non-digestible carbohydrates that have
been isolated from its natural source or synthesized in a lab and
added to a food product

■ To reduce the risk of chronic disease – 38g for men and 25g for
women – Canadians on average consume half this
Vitamins
■ Organic substances needed in small amounts to regulate processes within living cells
■ Humans need 13 vitamins
– 4 are fat soluble – ADEK
– 9 are water soluble – C, thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12

■ 9 are water soluble – C, thiamine, riboflavin, niacin, vitamin

B6, folate, vitamin B12, biotin, and pantothenic acid
■ Vitamin deficiencies can be severe and significant
■ Vitamin excess is also harmful
Minerals
■ Inorganic elements you need in small amounts to help regulate
body functions, help growth and maintenance of body tissues,
and help release energy

■ Major minerals: those that we need in amounts exceeding

100mg/day (calcium, phosphorus, magnesium, sodium,
potassium, and chloride
■ Essential trace minerals: those you need in minute amounts
(copper, fluoride, iodide, iron, selenium, and zinc
Minerals
Symptoms can develop if an essential mineral is consumed too small or too large

■ Iron-deficiency anemia: deficiency in the oxygen carrying

material in red blood cells (common for many age groups)
■ Osteoporosis: researchers fear poor calcium intake in
childhood may lead to osteoporosis, especially in women
Water
■ Body is composed of 60% water
■ You can live up to 50 days without food, but only a few
without water
■ Daily recommended intake: Men supposed to drink 3.7L a day,
women drink 2.7L a day
■ If exercising vigorously or living in a hot climate, you should
drink more
Nutritional Guidelines
■ 1. Dietary reference intakes (DRIs)
■ Standards for nutrient intake designed to prevent nutritional
deficiencies and reduce risks for chronic disease
■ Introduced in 1997

■ Includes recommended intakes and maximum safe intakes

■ Health Canada introduced “Daily Values” on food labels
because DRIs are too cumbersome for a basis for food labels
Nutritional Guidelines
■ 2. guidelines for healthy eating
■ Adequate nutrients within calories needs
■ Weight management (overweight and obesity = problem)
■ Physical acitivity

■ Diet low in saturated fat, trans fat, and cholesterol

■ Being mindful of sugar consumption - *drinks* (easy to forget that they are
calorie consumption
■ Low sodium
■ Limiting alcoholic beverages
Nutritional Guidelines
■ 3. Canada’s food guide
■ First published in 1942
■ Purpose: guiding food selection to promote the nutritional
health of Canadians
■ Key messages:
■ Variety is represented, be mindful of eating habits, limit highly
processed foods, using food labels, be aware of food marketing
Vegetarian Diets
■ Vegans: eat only plant foods
■ Lacto-vegetarians: eat plant foods and dairy products
■ Lacto-ovo-vegetarians: eat plant foods, dairy produces, and
eggs
■ Partial vegetarians, semi-vegetarians: in addition to above,
also eats a small selection of poultry, fish, and another seafood
Vegetarian Diets
■ Strong evidence exists that vegetarian diets reduce the risk for
many chronic diseases
■ Diet usually includes more fibre, potassium, and antioxidant-
rich nutrients – may play a role in reducing chronic disease risk

■ Many people who choose a vegetarian diet also usually live a

healthier lifestyle (i.e., exercise, non-smokers, lower alcohol
consumption)
Dietary Challenges for Populations
■ 1. children and teenagers
■ Young people often need to be encouraged to eat
■ Also often like to eat out – parents should encourage healthier
options if this is the case
Dietary Challenges for Populations
■ 2. college and university students
■ Convenience is often the easiest at this phase of life
■ Dining halls are often not the healthiest either
■ Fast food is often a choice
Dietary Challenges for Populations
■ 3. older adults
■ Older people tend to become less active, therefore they require
less calories to maintain body weight
■ Must consume nutrient-dense foods because absorption of
nutrients tends to be lower due to digestive tract changes
Dietary Challenges for Populations
■ 4. athletes
■ Need to meet increased energy requirements and drink enough
fluids
■ Endurance athletes may also benefit from increasing
carbohydrate intake
Dietary Challenges for Populations
■ 5. low income families
■ Not enough income to support a healthy diet
■ If needing to use food banks, you do not have much choice on
the options either
Dietary Challenges for Populations
■ 6. Indigenous peoples
■ Those living in northern communities face challenges in
accessing food, never mind healthy foods

■ Clean water is also of significant concern

References
■ Irwin, J. D., Burke, S. M., Insel, C. E., Roth W. T, & Insel, P. M. (2023). Core concepts
in health (4th Canadian ed.). McGraw-Hill.