Chapter 3 & 4 Key Points - PE 185

Hunger

basic motivator for why we eat

-choose good food that is nutritious and not necessarily what we like

Nutrients

chemical compounds found in the food we consume

Macro & Micro Nutrients

provide energy and regulate metabolism

Nutrition

when someone studies food and its effect on your body

Daily Diet

positive and negative is us choosing what we eat

Calorie

amount of chemical energy

-body size determines how many calories you need

Challenges of College years dealing with Nutrition

- eat breakfast to start metabolism

- eating later in the day ~ smaller healthier snacks

- 32 chews per bite ~ slows down and helps it digest

- eating with others influence eating habits

- where you eat

6 Essential Nutrients

carbohydrates, fats, protein, vitamins, minerals, water

Carbohydrates (macro)

energy provider

Fats (macro)

energy provider

Protein (macro)

build and repair muscle tissue

Vitamin (micro)

help with growth - includes calcium, slow down process to get osteoporosis (nerves, bones, teeth)

Minerals (micro)

help with growth

Water (micro)

60% body weight - helps with all functions

Federal Dietary Guidelines

eat healthy, saturated fat limit, calorie intake, no drinking

A poor diet is the biggest contributor to _____

diabetes

Body Composition

amount of fat and lean tissue

Lean tissue

everything else in your body besides fat

Essential fat

for processes in your body (female 12% and male 3%)

Stored fat

insulation, provides energy, protection - subcutaneous fat and visceral fat

Subcutaneous fat

right beneath the skin

Visceral fat

stored around abdomen area (most dangerous)

3 ways to evaluate your body shape and size

BMI, body circumference, body patterns and shape

BMI (body mass index)

tells you how much weight you are carrying - 30 or over is considered obese

Body circumference

waist divided by hip - females .82 to much visceral, males .94 to much visceral

Body patterns and shapes

android (apple shape (carry around waist)) gynoid (pear shape)

Methods used to Access Body Composition

skin fold measurement, bioelectrical analysis, hydrostatic weighing

Skin fold measurement

measures various skin fold thickness sites (female - tricep, super ileax (love handles), thigh) and (male - thigh, chest, stomach)

Bioelectrical Impedance Analysis

sends electrical current to determine lean tissue

Hydrostatic weighing

a technique that uses water to determine total body volume, total body density, and percent body fat