DIET NUTRITION AND FITNESS

Nutrition

A way in which any living thing takes in food and uses it for growth and energy.

nutrients

Food substances necessary for life are called?

carbohydrates, fats, protein, vitamins, minerals, and water

Food provide us with 6 basic nutrients:

metabolism

a process by which digested nutrients are converted into building materials for the body’s tissue and the production of energy.

Catabolism

The breakdown of complex substances into more complete substances into simpler ones, resulting into the release of energy for muscular contraction.

Anabolism

The synthesis of simple substances into more complex substances or storing them in some form for later use. This process provides the energy necessary for tissue growth, maintenance and repair.

carbohydrates, fats, and proteins

The Three Basic Foodstuff/s - They provide energy for every function of human body.

60% carbohydrates, 25% fats, and 15% proteins

A good diet is composed of

Carbohydrates

Are the body’s most efficient source of energy. During digestion and metabolism carbohydrates are converted into glucose, the body’s primary source of energy. Excessive amount of glucose are stored in the body as fats.

simple (sugar, honey) and complex (starch, cellulose)

Carbohydrates are classified as

Complex carbohydrates

Provides vitamins and minerals in addition to the body’s principal source of energy.

Fats

Are another component in the diet because they serve as the most concentrated source of energy. They provide more than twice the calories of carbohydrates and proteins. They insulates against heat and cold, lubricates and protects the vital internal organs and provide essential fatty acids. They also aid in the transport and absorption of fat-soluble vitamins.

Proteins

Are a major structural component of all body tissue. They are needed for growth and repair, and the production of hormones and antibodies. In general, these are inefficient source of energy. They are used for energy only when carbohydrates and fats are not available.

Vitamins

They are essential for normal growth and maintenance of life. They are needed in the transformation of energy and regulation of body activities. However, they do not provide energy. They are available in varying amounts in most plant food sources. They may also be obtained from animal foods. Persons who eat a well-rounded, substantial diet need not take extra. The most common are thiamin, riboflavin, niacin and ascorbic acid. Letters designate the names of these. Vitamin A, B, B Complex, C, D, E and K.

Vitamin A

It is essential for maintenance and function of epithelial cells, such as skin, hair and mucus membranes. It helps in vision in dim light, resistance to infection, increase longevity and delays senility. It helps in reproduction, bone growth and tooth development. Sources: fish liver oil, green leaves and orange yellow colored foods. Deficiency can lead to night blindness, loss of tonus and skeletal muscles, dry scaling skin, loose of appetite, anemia, kidney stones, and increased susceptibility to infection.

Vitamin C

Plays a role in tooth and bone formation and repair wound healing. Sources: citrus fruits, tomatoes, cabbage and raw vegetables. Deficiency can cause scurvy, rough skin, joint pain, poor wound healing, hair loss, poor iron absorption.

Vitamin D

An essential for the formation and growth of bones and teeth and the utilization of calcium and phosphorous in the body. It is called the sunshine vitamin because ultraviolet rays from the sun can manufacture it from substance in the skin. Sources: direct sunlight, eggs, clams, dairy, fish and etc. Deficiency can cause rickets in children, osteomalacia in adults, fractures in adults.

Vitamin E

Antioxidant. It prevents oxygen from chemically changing certain necessary fatty substances such as Vitamin A; it protects heart muscle against degeneration and assist in the formation of red blood cells and muscle tissue. It is found in wheat germ, green leafy vegetables, liver and etc. Deficiency and symptoms are less of sex interest in men and nutritional muscular dystrophy of the muscles, muscle cramps.

Vitamin K

Speeds up the normal clotting of blood and the normal functioning of the liver. They are found in green vegetables, liver, eggs, cereals and etc. Deficiency: hemorrhaging.

B1 Thiamin

aids in the release of energy from carbohydrates. Useful to correct and prevent loss of appetite and many forms of digestive disorders. Deficiency can cause beriberi, heart failure, can lead to edema, enlarged heart, muscle degeneration and weakness, and mental confusion. Sources: grain cereals, meat, glandular organs and etc.

B2 Riboflavin

aids in release of energy from the three basic foodstuffs. Found in milk, vegetables, cereals, dairy and etc. Signs of deficiency cracks at corners of mouth, sore throat, skin rush, hypersensitivity to light, and purple tongue.

Vitamin B6

aids in the absorption of proteins and the production of red blood cells. Found in wheat germ, pork, liver, dried beans, bananas, and potatoes. Deficiency can cause kidney stones, irritability, nervousness and depression, dermatitis, convulsions, nausea.

Folacin

aids in the formation of hemoglobin and in synthesizing genetic material. Sources: meat, liver, green vegetables, and dried beans. Deficiency can lead to anemia and diarrhea, decrease resistant to infections.

B12 (cyanocobalamin)

Help in the red blood cell formation, nervous system development. A disease called pernicious anemia will result from lack of it, nervous system damage, fatigue, and sore tongue. Sources: meat, fish, eggs, dairy.

Minerals

Act as body regulators and building materials for tissues. These elements are interrelated and balance against each other in the body function. There are 14 minerals known to be essential to an adequate diet and are found in varying amounts of foods.

Calcium and Phosphorous

are important to the bony structure including the teeth. Calcium is essential for blood clotting and affects muscle tone and irritability. These foods are found in milk, milk products, green vegetables, beans, peas and peanuts. Signs of deficiency stunted growth in children bone mineral loss in adults, weakness, bone loss kidney disorders.

Sodium and Potassium

role in maintaining normal water balance between body fluids and cells, and maintain acid-base balance of the body. Sources: meat, nuts, green leafy vegetables bananas, salty foods and corn. Signs of deficiency muscle weakness, loss of appetite, nausea and vomiting, muscular weakness, drowsiness, paralysis.

Iron

the vital element in the metabolism. It is necessary for blood transport of oxygen and carbon dioxide. Too little of this can result anemia and can cause tiredness and listlessness, impaired immune function. Sources: liver, kidneys, egg yolk, dried fruit, beans, potatoes and peas.

Fluoride

helps to harden the enamel of the teeth thus making them resistant to decay. They are present in the soil and water supply.

Iodine

essential role in the functioning of the thyroid gland and reproduction. It contained a thyroxin, a thyroid hormone that stimulates oxygen consumption of body tissues. Absence of this results in goiter. It is found in sea foods, shellfish and iodized salt.

Copper

is associated with iron necessary for the formation of hemoglobin. Sources: kidney, chocolate, nuts and oysters.

Sulfur

is important in the formation of amino acids.

Magnesium

involved in the protein synthesis and transmission of nerve impulses to the muscles. They are found in green vegetables, grains, nuts and beans. Signs of deficiency neurological disturbances, impaired immune function kidney disorders, nauseas, weight loss and growth failure in children.

Water

The most essential of all the nutrients and should be the nutrient of greatest concern to the physically active person. It is the most abundant nutrient of the body, accounting for approximately 60% of the body weight. Essential for all the chemical processes that occur in the body, and an adequate supply of this is necessary for energy production and normal digestion of other nutrients. It is also necessary for temperature control and for the elimination of wastes products of nutrient and metabolism. Too little leads to dehydration, and severe dehydration leads to death. The only nutrient of greater importance to physically fit persons, especially during prolonged exercise carried out in a hot, humid environment. Dehydration symptoms include fatigue, vomiting, nausea, exhaustion, fainting and possibly death.