CHAPTER 5

• NUTRITION

  • stresses the importance of food for growth and development, and lowering the chances of acquiring diseases and illness
• NUTRITION KEY PRINCIPLES

  1. ADEQUACY
  2. BALANCE
  3. VARIETY
• MACRONUTRIENTS

  • Only needed in very little amounts
• ESSENTIAL NUTRIENTS

  1. MACRONUTRIENTS
  2. MICRONUTRIENTS
• MACRONUTRIENTS

  1. PROTEINS
  2. CARBOHYDRATES
  3. FATS
  4. WATER
• PROTEINS

  • needed to grow new cells and repair damaged tissues
  • essential to maintain muscle mass and strength
• CARBOHYDRATES

  • main source of energy
  • maintains blood glucose levels
• FATS

  • needed for immune system function
  • helps body store and use vitamins
  • provides energy for long endurance events
• WATER

  • needed for waste removal
  • regulates body temperature
• MICRONUTRIENTS

  1. VITAMINS
  2. MINERALS
• VITAMINS

  • help the body use carbohydrates, proteins, and fats
• VITAMINS

  1. VITAMIN A
  2. VITAMIN B
  3. VITAMIN B12
  4. VITAMIN E AND C
  5. FOLATE
• VITAMIN A

  • mains healthy skin, bones, teeth, and hair
  • aids vision
• VITAMIN B

  • important in the production of energy from carbo and fats
  • needed to break down glycogen
• VITAMIN B12

  • aids in the maintenance of red blood cells
• VITAMIN E AND C

  • aid in bone, teeth and skin formation
  • protect the body from oxidative damage
• FOLATE

  • formation of red blood cells and protein
• MINERALS

  • help in regulating the chemical reactions in the body
• MINERALS

  1. IRON
  2. CALCIUM
  3. ZINC
• CONSEQUENCES OF POOR NUTRITION

  1. POOR PERFORMANCE
  2. LONG RECOVERY
  3. IMMUNE SUPPRESSION
  4. WEIGHT CHANGES
• EATING HABITS

  • individual' s consumption, consumption methods, and disposal of food, influenced by factors such as culture, religion, economic status, society, and environment.
• WEIGHT MANAGEMENT

  • achieving and maintaining an individual' s desired weight based on gender, height, and body frame, with maintaining this weight increasing the likelihood of being healthier.
• FACTORS THAT AFFECT WEIGHT CONTROL

  1. GENETIC FACTORS AND HORMONES
  2. ENVIRONMENTAL FACTORS
  3. CONCEPT OF ENERGY BALANCE
• PINGGANG PINOY

  • new and easy to understand food guide that uses a familiar food plate model
• ENERGY BALANCE

  • achieved when the number of consumed calories equals the amount used in order to maintain body weight
• 3 FACTORS THAT CONTRIBUTE TO THE TOTAL ENERGY SPEND ON DAILY BASIS

  1. PHYSICAL ACTIVITY
  2. BASAL METABOLIC RATE
  3. THERMIC EFFECT OF FOOD
• FAD DIETS

  • promise quick results with little effort
  • claiming instant results without exercise or reduction of calorie intake
• 5 TYPES OF FAD DIETS

  1. HIGH PROTEIN / LOW CARBOHYDRATE
  2. HIGH FAT / LOW CARBOHYDRATE
  3. MODERATE FAT, HIGH CARBOHYDRATE
  4. HIGH CARBOHYDRATE, LOW FAT
  5. VERY LOW CALORIE DIETS
• DIETARY SUPPLEMENTS

  • substance that contribute to health maintenance and overall diet