Understanding the role of basic nutrition in physical activity and quality of life. Learn to identify food sources that supply needed nutients and vitamins for energy and protection.

1. Nutrition
In Physical Activity and Health
Presented by Danielle Vindez
Define Yourself Coaching
www.defineyourself-coaching.com

2. Questions I may be wondering about
• What should I eat to enhance my health
and active life?
• Can I obtain all the vitamins I need
from foods?
• How do I know how much I need?

3. Questions I may be wondering about
• What should I eat to enhance my health
and active life?
• Can I obtain all the vitamins I need
from foods?
• How do I know how much I need?

4. Medical and Nutritional Assessments
• Virtually all sedentary adult, can begin a
moderate exercise program safety. Anyone
with know chronic ailments or anyone
beginning a strenuous program should seek
the advise of a physician.

5. Carbohydrates
Macronutrients Protein
Fat
Micronutrients Vitamins
Minerals
Water

6. Energy
requirements
Moderately active adults
19 to 75 years of age
Approximately 2800 to 2200 calories a day for males
Approximately 2200 to 1800 calories a day for females
Caloric intake is dependent on goals, muscle mass, and activity level
Balanced diet
Keeps us healthy
Peak performance
Careful selection of foods provides adequate nutrients

7. Macronutrients
• Carbohydrates - the primary source of energy
for all body functions and muscular exertion.
This fuel is stored as glycogen in our muscles
and in our liver. When you are feeling light-
headed, unable to concentrate or weak you may
be low on this blood sugar.
* Energy value 1 gram = 4 calories
* Sources simple carbs - fruit, juices,
milk, yogurt - fast burn
complex carbs - slow burn
- whole grains, vegetables,
cereals, breads

8. Macronutrients

9. Macronutrients
• Fat - concentrated source of
energy
➺source of fatty acids
➺absorbs and transports
➺Vitamins A, D, E, K
➺ protects cell membranes

10. Macronutrients
• Fat - concentrated source of
energy
➺source of fatty acids
➺absorbs and transports
➺Vitamins A, D, E, K
➺ protects cell membranes
• Energy value 1 g = 9 calories

11. Macronutrients
• Fat - concentrated source of
energy
➺source of fatty acids
➺absorbs and transports
➺Vitamins A, D, E, K
➺ protects cell membranes
• Energy value 1 g = 9 calories
• Sources = butter, oils, mayo,
salad dressing, cheese, nuts,
pastries, fried foods, pies,

12. Macronutrients
• Fat - concentrated source of
energy
➺source of fatty acids
➺absorbs and transports
➺Vitamins A, D, E, K
➺ protects cell membranes
• Energy value 1 g = 9 calories
• Sources = butter, oils, mayo,
salad dressing, cheese, nuts,
pastries, fried foods, pies,

13. Macronutrients
• Fat - concentrated source of • Protein - builds and
energy repairs muscles and tissues.
➺source of fatty acids ➺transports oxygen
➺absorbs and transports ➺a component of hormones
➺Vitamins A, D, E, K
➺ protects cell membranes
• Energy value 1 g = 9 calories
• Sources = butter, oils, mayo,
salad dressing, cheese, nuts,
pastries, fried foods, pies,

14. Macronutrients
• Fat - concentrated source of • Protein - builds and
energy repairs muscles and tissues.
➺source of fatty acids ➺transports oxygen
➺absorbs and transports ➺a component of hormones
➺Vitamins A, D, E, K
➺ protects cell membranes • Energy value 1 g = 4 calories
• Energy value 1 g = 9 calories
• Sources = butter, oils, mayo,
salad dressing, cheese, nuts,
pastries, fried foods, pies,

15. Macronutrients
• Fat - concentrated source of • Protein - builds and
energy repairs muscles and tissues.
➺source of fatty acids ➺transports oxygen
➺absorbs and transports ➺a component of hormones
➺Vitamins A, D, E, K
➺ protects cell membranes • Energy value 1 g = 4 calories
• Energy value 1 g = 9 calories • Sources = chicken, fish, beans,
eggs, dairy, grains, tofu,
• Sources = butter, oils, mayo, vegetables, and beef.
salad dressing, cheese, nuts,
pastries, fried foods, pies,

16. Micronutrients
• Vitamins - Thirteen known vitamins
‣ water soluble B, C, B6, B12, B9
‣ fat soluble A, E, D, K
• Needed in small amounts for health

17. • B vitamins - are energy releasers -
B1, B2, B6, B12, niacin, pantothenic acid,
folic acid, biotin

18. • B vitamins - are energy releasers -
B1, B2, B6, B12, niacin, pantothenic acid,
folic acid, biotin

19. • B vitamins - are energy releasers -
B1, B2, B6, B12, niacin, pantothenic acid,
folic acid, biotin

20. • B vitamins - are energy releasers -
B1, B2, B6, B12, niacin, pantothenic acid,
folic acid, biotin

21. • B vitamins - are energy releasers -
B1, B2, B6, B12, niacin, pantothenic acid,
folic acid, biotin

22. Antioxidants
• Oxygen is essential for metabolism
• Free radicals are produced during
metabolism
• Environmental factors cause more free
radicals
• Free radicals are harmful when they are
unstable.

23. Antioxidant Protection
• Antioxidants neutralize free radicals
• Some are made by our body and some
are provided in the diet
• fruits
• Vegetables
• Nuts and seeds
• Exercise

24. Antioxidant Vitamins
Protects us against free radical damage
• Vitamin E
★ vegetable oils, nuts, wheat germ, whole
grains, leafy greens
• Vitamin C
★ citrus fruit, berries, kiwi, cabbage,
broccoli, tomatoes,

25. Antioxidant Vitamins
Protects us against free radical damage
• Vitamin E
★ vegetable oils, nuts, wheat germ, whole
grains, leafy greens
• Vitamin C
★ citrus fruit, berries, kiwi, cabbage,
broccoli, tomatoes,

26. Micronutrients - Minerals
Important for the adult exercisers

27. Micronutrients - Minerals
Important for the adult exercisers
• Iron - transports oxygen

28. Micronutrients - Minerals
Important for the adult exercisers
• Iron - transports oxygen
• grains, legumes and red meat

29. Micronutrients - Minerals
Important for the adult exercisers
• Iron - transports oxygen
• grains, legumes and red meat
• Calcium - bone formation, muscle contraction,
blood clotting

30. Micronutrients - Minerals
Important for the adult exercisers
• Iron - transports oxygen
• grains, legumes and red meat
• Calcium - bone formation, muscle contraction,
blood clotting
• milk, yogurt, broccoli, sardines, tofu

31. Micronutrients - Minerals
Important for the adult exercisers
• Iron - transports oxygen
• grains, legumes and red meat
• Calcium - bone formation, muscle contraction,
blood clotting
• milk, yogurt, broccoli, sardines, tofu
• Zinc - immune response, energy

32. Micronutrients - Minerals
Important for the adult exercisers
• Iron - transports oxygen
• grains, legumes and red meat
• Calcium - bone formation, muscle contraction,
blood clotting
• milk, yogurt, broccoli, sardines, tofu
• Zinc - immune response, energy
• turkey, crab, oysters, milk, yogurt

33. Recommended Daily Allowances
(RDA) The amount of macro and micro - nutrients known to meet the needs of healthy
people.

34. Leading causes of death in the US
Heart disease, Cancer, and Stroke
What you can do
• Start exercising
• Stop smoking
• Control your stress
• Reduce your cholesterol
• Shape up your diet
• Lower your blood pressure

35. Summary
We have a positive effect on our healthy when we
• Respect our body and mind with exercise and
quality foods
• Make conscious healthy decisions
• Take responsibility for action
• Live within healthy standards and principals
• Respect others