Chapter 18 Body Composition and Nutrition for Health

EXERCISE PHYSIOLOGY

Lecture 2

Objectives

1. Identify U.S. Dietary Goals relative to

Carbohydrates and fats as a percent of energy intake

Salt and cholesterol

Saturated and unsatured fats

2. Contrast the dietary Goals with the Dietary Guidelines

3. Describe Recommended Dietary Allowance (RDA) and Dietary Reference Intakes (DRI), and how they relate to the Daily Value (DV) used in food labeling

4. List the classes of nutrients

Objectives

5. Identify the fat- and water-soluble vitamins, describe what toxicity is, and which class of vitamins is more likely to cause this problem

6. Contrast major minerals with trace minerals, and describe the role of calcium, iron, and sodium in health and disease

7. Identify the primary role of carbohydrates, two major classes, and the recommended changes in the American diet to improve health status

8. Identify the primary role of fat and the recommended changes in the American diet to improve health status

Nutritional Goals

U.S. Dietary Goals (1977)

_____________carbohydrate intake to __________ total calories

_____________ fat intake to fewer than __________total calories

Saturated fat _____________ total calories

____________ dietary cholesterol to __________ per day

____________ sugar consumption to __________ total calories

____________ salt intake to about __________ per day

Dietary Guidelines

Selection of foods to meet the Dietary Goals

Standards of Nutrition

____________ ______________ _____________ (DRI)

Quantity of nutrients needed for proper function and health

______________ _____________ ____________ (RDA)

Quantity of each nutrient to meet the needs of most healthy persons

Previously did not provide recommendations for __________ and _____ intake

Standards of Nutrition

_______________ _______________ _______________ (EER)

Average dietary energy intake predicted to maintain energy balance considering, ____

____

____

____

and level of physical activity

Daily Value (DV)

Standard used in nutritional labeling

Percentage of recommended intake in each serving

Based on a 2,000 kcal•day-1 diet

Example of a Food Label

Classes of Nutrients

Water - ____________________

Body is __________water

Loss of only _________ body water affects performance

Water loss

Normally ~_________ ml per day

Temperature and exercise can increase water loss to _______ liters per day

Water intake

Beverages (________ml)

Solid food (_______ ml)

Metabolic processes (_______ml)

Classes of Nutrients - Vitamins

Fat-soluble vitamins

__________________

Can be stored in the body

Excess intake can be __________

Water-soluble vitamins

_________________________________________________________

Involved in ________ ___________

Vitamin C

Maintenance of _________, __________, and ____________ tissue

Classes of Nutrients - Minerals

Major minerals and trace elements

Calcium

Important in ________and _________structure

Disease: __________________

Iron

Component of _____________

_______________

Sodium

Associated with ___________________

In sodium-sensitive individuals

Classes of Nutrients Minerals

Major minerals

____________

____________

____________

Magnesium

Sulfur

Potassium

Chloride

Trace elements

Iron

_________

_________

_________

_________

Cobalt

Chromium

Manganese

Molybdenum

Arsenic

Nickel

Vanadium

Classes of Nutrients - Carbohydrates

Sugars and starches

Contain _________

Major energy source

Crucial for red _________ and _________

Dietary fiber

_________

_________ and _________ forms

Recommendations

____________________________________

Decrease ___________________________

Classes of Nutrients Fats

Dietary fats

_________

_________

_________

_________

Contain __________________

Recommendations

_________ total fat, saturated fat, and cholesterol intake

Classes of Nutrients Proteins

Not a major source of energy

_________

High quality proteins contain the _________ essential amino acids

Cannot be _________ by the body

Most Americans meet protein intake requirements

_________ body weight

Requirements may be _________ in athletes

Meeting the Guidelines and Achieving the Goals

Daily food selections to meet _________ for nutrients, vitamins, and minerals

3-5 servings of _________

2-4 servings of _________

6-11 servings of _________, _________, _________

_________ servings of milk, yogurt, cheese

_________ servings of meats, poultry, fish, dry beans and peas, eggs, nuts

Food Group Plans

Food guide pyramid

Provides guidance for selecting foods to meet needs

Based on nutrient density

The nutrient content of 1,000 kcals of food

High nutrient density foods are high in nutrients and low in calories

Exchange system

Based on:

Caloric content and percent of carbohydrate, fat, and protein in each food

Rather than on nutrient density

Valuable for weight control

The Food Guide Pyramid

Methods of Determining - Body Composition

Metropolitan Life Insurance Company’s height/weight tables

Percentage above recommended weight

Body mass index (BMI)

Weight (kg) ? height (m2)

Problems with these methods

No way to tell actual body composition

A very muscular person could be classified as obese