Beruflich Dokumente
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Chapter 3
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements:
Components of a Healthy Diet
Essential
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Protein Sources
3
grams of protein
cup legumes
1520
grams of protein
grams of protein
Cereals,
24
Recommended Protein
Intake
Adequate
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
FatsEssential in Small
Amounts
Fats
Monounsaturated fat = a fat with one carboncarbon double bond; usually liquid at room
temperature
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Omega-3
primarily in fish
Omega-6
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Best
choices =
monounsaturated fats and
polyunsaturated omega-3 fats
Limit intake of saturated and
trans fats
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Women
Linoleic acid
17 grams
12 grams
Alpha-linolenic
acid
1.6 grams
1.1 grams
CarbohydratesAn Ideal
Source of Energy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Complex
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Whole Grains
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Refined Carbohydrates
Versus Whole Grains
Whole wheat, whole rye, whole oats, oatmeal, wholegrain corn, brown rice, popcorn, barley, etc.
Choose
per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Glycemic Index
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Acceptable Macronutrient
Distribution Ranges: Summary
Protein
calories
Fat = 2035% of total daily
calories
Carbohydrate = 4565% of total
daily calories
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
fiber = nondigestible
carbohydrates and lignin that are present
naturally in plants
Functional fiber = nondigestible
carbohydrates isolated from natural
sources or synthesized in a lab and added
to a food or supplement
Total fiber = dietary fiber + functional
fiber
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Types of Fiber
Soluble
in water
Makes
Sources of Fiber
All
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Intake of
Fiber
Women
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
2300
mg daily limit
1500 mg daily limit for older adults, African
Americans, and people with hypertension
Consume
potassium-rich foods
Leafy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Food Labels
Read labels to
learn more
about
your food
choices.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Food Additives
Most
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Foodborne Illness
Most foodborne illness is caused by pathogens
(disease-causing microorganisms)
You cant tell by taste, smell, or sight whether
a food is contaminated
To prevent foodborne illness, handle, cook, and
store foods in ways that prevent
microorganisms from spreading and multiplying
New threat: bovine spongiform encephalopathy
(BSE or mad cow disease)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Organic Foods
Organic = a designation applied to foods grown and
produced according to strict guidelines limiting the use of
pesticides, nonorganic ingredients, hormones, antibiotics,
genetic engineering, irradiation, and other practices
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.
Nutrition
Chapter 8
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
2007 McGraw-Hill Higher Education. All rights reserved.