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Nutrition Management |
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Eating a healthy diet is very important in reducing the risk of developing several diseases
such as coronory heart disease (CHD), some types of cancer, diabetes and osteoporosis.
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| CARBOHYDRATES |
Definition:
Main source of energy, providing fuel substrates for both anaerobic and aerobic metabolism.
Glucose, the end result of carbohydrates digestion is the sole source of energy for the brain under normal circumstances,
and is essential in maintaining the functional integrity of nerve tissue.
Necessary for the normal metabolism of fat.
Two main types of carbohydrates:
simple carbohydrates
Sugars including glucose and fructose from fruits and vegetables, lactose from milk and sucrose from cane or beet sugar.
and complex carbohydrates
Carrots, broccoli, corn, potatoes, bread, cereals, pasta, rice and beans
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1 gram of carbohydrates = 4 calories
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Recommendations:
45-65% of carbohydrates per day.
5 servings of fruits and vegetables and 6 servings of grains (preferably whole) per day.
For athletes who exercise aerobically more than 90 minutes per day: up to 8-10 grams per kg of body weight.
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| PROTEINS |
Definition:
Essential for building and repairing muscles, red blood cells, hair and other tissues.
Necessary for synthesizing hormones.
Digested into 22 amino acids (13 manufactured by the body - 9 known as essential).
By combining grains and legumes, all these 9 essential amino acids can be obtained, without necessarily eating animal products (animal or fish based foods).
1 gram of proteins = 4 calories
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Recommendations:
For adults: 0.8 grams/kg of body weight per day
For endurance athletes: 1.2-1.4 grams/kg of body weight per day
For strength-trained athletes: 1.6-1.7 grams/kg of body weight per day
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| FAT |
Definition:
Necessary for producing energy, transporting fat-soluble vitamins, protecting internal organs,
providing insulation, maintaing healthy skin and hair, and for supplying the "essential" fat, linoleic acid.
A high-fat diet increases risks of heart disease, cancer, diabetes, obesity and other problems.
1 gram of fat = 9 calories
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Recommendations:
< 10% of calories from
saturated fatty acids
Come primilarly from animal sources (butter, meats, whole milk daily products).
Coconut and palm oils are also highly saturated. Vegetable oil margarines become partially saturated when they are hydrogenated.
(<7% for people for high LDL cholesterol)
< 300 mg/day of cholesterol
Total fat intake < 20-35% of calories with most fats coming from sources of
polyunsaturated
Divided into the omega-6 vegetable oils (sunflower, corn, soybean, sesame)
and the omega-3 fish oils (mackered, halibut, salmon, albacore tuna, whitefish)
and
monounsaturated
Reduces LDL cholesterol without affecting the beneficial HDL cholesterol (fish, nuts, vegetables)
fatty-acid
Keep saturated fats and
trans-fatty acid
Changed during hydrogenation (food processing when manufacturers change the chemical structure of
unsaturated fats to make them solid at room temperature).
Major sources are margarine, shortening, commercial frying fats, high fat baked goods and salty snacks.
Behave like saturated fat, increasing LDL cholesterol AND decreasing HDL cholesterol
consumption as low as possible (<1% of daily caloric intake)
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| FIBERS |
Definition:
Primarily indigestible type of carbohydrates found in fruits, vegetables and grains.
Two types of fibers:
soluble
Found in fruits, vegetables, seeds, brown rice, barley and oats.
Lower blood cholesterol levels and retard the entry of glucose into the bloodstream.
and
insoluble
Found in whole grains and on the outside of seeds, fruits, and legumes. Includes cellulose.
Key in promoting more efficient elimination and may play a role in colon cancer prevention.
fibers.
Whole grains offer more fibers, vitamins and minerals than processed grains.
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Recommendations:
20-30 grams per day or 14 grams per 1.000 calories
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| VITAMINS/MINERALS |
Vitamins
Non-caloric, do not provide energy, organic coumpounds that the human body cannot produce on its own.
Essential for optimal health that these substances be ingested in adequate quantities to support proper body function, growth and repair.
2 groups:
fat-soluble
Stored in the liver.
A, D, E, K
and
water-soluble
Kidneys excrete excess water soluble vitamins.
vitamins.
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Minerals
Inorganic coumpounds that assist processes such as regulating activity of many enzymes and maintaining acid-base balance.
Structural constituents of body tissues.
Iron, Calcium and Potassium are of especial importance.
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| WATER |
Definition:
Largest single component of the body. Muscle holds the highest concentration of water in the body while fat tissue holds some of the lowest amounts.
Water Functions are:
- Fluid in blood transports glucose to working muscles and carries away metabolic by-products.
- Fluid in urine eliminates metabolic waste products.
- Fluid in sweat dissipates heat through the skin.
Adequate hydratation is important for everyone but especially for regular exercisers to replace body fluids and avoid dehydration.
However, over-hydration that can disrupt the body's sodium levels (hyponatremia) can also be critical for endurance athletes.
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Recommendations:
- Drink 500ml (around 17 oz.) of fluid about 2 hours before exercise
- During exercise, drink fluids (59-72°F) regularly at rate to equal water lost through sweating.
- Sport drinks with proper amount of carbohydrates and electrolytes are recommended for events longer than 1 hour.
- After exercise, for every pound of weight lost, drink 2 cups of fluid.
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| ALCOHOL |
Excessive alcohol drinking has numerous negative aspects. Alcohol may also be dangerous for people with certain medications of diseases.
However, AHA suggests that moderate alcohol consumption (1 drink per day for women and 2 drinks per day for men) may help reduce the risk of CHD.
The phenolic component of red wine is particularly beneficial.
1 gram of alcohol = 7 calories
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Recommendations:
Those who do not currently drink alcohol should not start.
1 drink per day for women and 2 drinks per day for men.
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For more information, see:
MyPyramid (USDA Food Guide Pyramid)
Harvard School of Public Health
Ethnic pyramids: Oldways
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