Nutrition Guide: Essential Nutrients, Carbs, Proteins, Fats, Water, Vitamins, Minerals, Study notes of Kinesiology

Download Nutrition Guide: Essential Nutrients, Carbs, Proteins, Fats, Water, Vitamins, Minerals and more Study notes Kinesiology in PDF only on Docsity! Module 6-Nutrition-Study Guide 1. Know what essential and non-essential nutrients are - Essential Nutrients: are nutrients that should be obtained through the diet because the body cannot make them at all or in quantities high enough to meet demands; carbohydrates, proteins, fats, water - Micronutrients: vitamins and minerals 2. Understand the difference between simple and complex carbohydrates - Carbohydrates: preferred fuel for the body, provides 4 kcal per gram, found in plant-based foods, 45-65% of total daily calories - Complex carbohydrates: includes whole grains, fruits, vegetables, and legumes - Simple carbohydrates: lacks fiber and contain mostly sugar 3. Know the caloric values of fat, proteins, and carbohydrates - Proteins: the main structural material in the body, provides 4 kcal per gram, found mostly in animal products, but also found in plant-based products, amino acids are the building blocks of proteins, 10-35% of total daily calories o Complete proteins: contain all 9 essential amino acids, animal products and soy o Incomplete proteins: lack at least one essential amino acid, plant sources - Fats/Lipids: consists of both fats and oils, the most “energy-rich” nutrient, 9 kcal per gram, readily stored in the adipose tissue, 20-35% of total daily calories o Saturated: limit consumption, unhealthy if consumed in excess, should make up less than 10% of total calories per day o Unsaturated: liquid at room temp., used in moderation, heart healthy, Omega 3 & 6 o Transfat: chemically altered fat, often added to foods, fried and process, avoid trans, < 2 gram per day - Water: o The human body is made up of 60% water o Functions: transporting nutrients and waste throughout the body, acting as a solvent and lubricant, regulating body temperate and chemical processes o Eight cups of water per day are recommended - Vitamins: an organic compound that provides no direct energy, but enables many chemical reactions to occur in the body o Fat soluble vitamins: A, D, E, and K require fat to be absorbed, are not easily excreted, and can be stored in the body o Water-soluble vitamins: B vitamins and Vitamin C do not require fat to be absorbed, and they are easily excreted from the body. Water soluble vitamins tend to be less toxic then the fat-soluble vitamins - Minerals: micronutrient that is an inorganic compound that provides no direct energy; contains one or more of the same atoms, plays critical role in nervous system functioning, other cellular processes, and water balance o Major minerals: need in large amounts: >100 milligrams per day: calcium, phosphorus, sodium, potassium, magnesium and chloride o Trace minerals: daily requirements are less than 100 milligrams: recommended dietary allowances are set for iron, zinc, copper, iodine, selenium, molybdenum. Adequate intakes have been estimated for fluoride, manganese, and chromium 4. Define calories - A measure of energy content in food, 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1 degree, referred to as calorie 5. Be sure to know the different types of fat 6. Understand the formula that is used to calculate an individual’s caloric needs 7. Know the definition of nutrient density - This can help guide individuals to healthy food choices. By definition, nutrient density is the ratio derived by dividing a food’s contribution to nutrient needs by its contributions to energy needs. When its contribution to nutrients exceeds its energy contribution, the food is considered to have a favorable nutrient density. 8. Understand the pros and cons of fad diets - Promise quick results with little effort, do not work! 9. What is the best way to track your progress during weight loss - Accept realistic weight loss goals: nothing makes a “diet” program more disappointing or dissatisfying than false expectations. Changes must be life long. - Focus on health: this can help avoid feelings of failure or hopelessness, which often occur when physical appearance is the primary focus on weight loss. - Exercise: Find a variety of activities that work for you and stick with it. - Track your progress: Choose an outcome measure that is positive. Scale weight can often be misleading. Judge weight loss progress by the way your clothes fit, or by measuring areas of your body. - Modify your Environment: you cannot always control all aspects of your life, but surround yourself with people who like to do the same things as you. Don’t give in to Negative thoughts: thoughts and beliefs about weight loss