6 Nutrients Notes

Health Related
Body Composition
Muscular Strength
Cardio
Flexibility
Muscular Endurance

Skill Related
Agility
Balance
Reaction Time
Speed
Power
Coordination

Maximum Heart Rate
220 - Age

PE Vocabulary Chapter 4
Nutrients: substances in food that your body needs for energy, proper growth, body maintenance, and functioning.
Nutrition: the study of food and how your body uses the substances in food, eating habits and how they affect your health status
Culture: the shared customs, traditions, and beliefs of a particular group
Carbohydrates: the starches and sugars found in food
Proteins: nutrients that help build, maintain, and repair body tissues
Fats: supply a concentrated form of energy and help transport other nutrients to locations in the body where they are needed
Calorie: the amount of energy needed to raise the temperature of 1 kilogram (about a quart) of water 1 degree Celsius
Adipose tissue: body fat
Dietary fiber: a special subclass of complex carbohydrates that has several functions, including aiding the body in digestion
Amino acids: the building blocks of proteins
Vegetarians: individuals who eliminate meat, fish, and poultry from their eating plans
Saturated fatty acids: fats that come mainly from animal fats, including butter and lard, and are often solid at room temperature
Trans fatty acids: fats that are formed when certain oils are processed into solids
Unsaturated fatty acids: fats that are usually liquid at room temperature and come mainly from plant sources
Cholesterol: fatlike substance that is produced in the liver and circulates in the blood
Low density lipoprotein: a type of compound that carries cholesterol from the liver to areas of the body where it is needed
High-density lipoprotein: a type of compound that picks up excess cholesterol and returns it to the liver
Vitamins: micronutrients that help control body processes and help your body release energy to do work
Antioxidants: substances that protect body cells, including those of the immune system
Minerals: substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes
Phytonutrients: health-promoting substances found in plant foods
Dietary supplements: a nonfood form of one or more nutrients
Food Guide Pyramid: a visual guide to make healthful food choices
Dietary Reference Intakes: daily nutrient recommendations for healthy people of both genders and different age groups
Nutrition Facts panel: a thumbnail analysis of a food’s calories and nutrient content for one serving
Borne illness: illness that results from consuming food contaminated with disease-causing organisms, the poisons they produce, or chemical contaminants
Cross-contamination: the spreading of bacteria or other pathogens from one food into another
Pre-event meal: the last full meal consumed prior to a practice session or the competitive event
Ephedrine: a compound that increases the rate at which the body converts calories to energy
Creatine: a supplement that increases muscle size while enhancing the body’s ability to use protein
Androstenedione: a chemical agent that aids the body in its production of testosterone

Nutrition
Proteins
Vitamins
Carbohydrates
Minerals
Fats
Water

Hunger vs. Appetite
Hunger is physical, your body actually needs it
Appetite is psychological, saying “I have lost my appetite” still means your body needs the food, but you tell yourself that you are not hungry.

Proteins
Proteins: make up every cell in your body
More than 50% of your body weight
1 gram of protein = 4 Calories
Affect mental development
Helps with tissue
Excess protein: the body will store it as fat
Complete Protein: Contains all the essential amino acids
Fish
Poultry
Milk
Yogurt
Eggs
Incomplete Protein: From plant sources that do not contain all the essential amino acids
Grains (Pastas, corn)
Legumes (Dried beans, peas, lentils)
Nuts and seeds
Calories: a form of energy, unit of energy produced by food
2800 Calories --- Active teen male, most males, and most athletes
2200 Calories --- Most active females, non-active males
1600 Calories --- Teenage non-active, in-active females, older adults

All amino acids that we do not produce in our bodies…
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Carbohydrates
First source of energy
Sugars, starches, fiber
1 gram = 4 calories
Vegetables, beans, potatoes, pastas, bread, rice, fruits, bran, popcorn
Simple (empty calories)
Sugars - fruits
Bloodstream
Processed
Complex (most of the calories in your diet)
Starches (things we find in most plants)
Fibers (roughage)
Grains, breads, pastas, vegetables, potatoes, beans
Long-lasting carbs
Glucose (simple) Glycogen – stored in muscles
Heat
Energy

Fats
Satisfies our hunger
Store and use vitamins
1 gram = 9 calories
Store and transport vitamins (fat-soluble)
Fat-soluble vitamins are ones that can be dissolved in fat and stored in the body. (Vitamins A, D, E, K)
Saturated
Fats that come from dairy products
Solid vegetable fat
At room temperature, will stay a solid
Non-saturated
Stay at liquid form at room temperature
From plants and fish
Soybean oils, olive oils, sunflower oil, some fish oils, corn oil
Trans fats
Pg. 119 information about fats…
Chart 120

Vitamins
Nutrients that help the body to use the carbohydrates, fats, and proteins that we take in.
Water Soluble – B, C
Fat Soluble – A, D, E, K
B12 formation of blood cells
B6 break down fats
B1 (Thiamin)
B2
B3 (Riboflavin)
C helps heart, helps cells, helps muscles to function properly
Potatoes and cantaloupe

Minerals
Help regulate a lot of the chemical reactions that happen in our body
Two types:
Macro (needs > 100 mg per day)
Example: Calcium, Sodium, Sulfur, Potassium, Magnesium, Phosphorus
Trace (needs < 100 mg per day)
Example: Copper (, Iodine (thyroid gland), Iron, Zinc (help digest), Manganese

Water
Involved with every body process
Basic part of blood
Helps to remove waste
Helps cells, etc.
Makes up more than 60% of your body mass
All other nutrients would not be carried without it
3 days without, body systems will start to shut down

Phytonutrients
“plant nutrients”
Lutein (helps prevent blindness)
Find lutein in yellow-orange fruits (red and yellow bell peppers, spinach, etc)

*