Principles of nutrition Lesson A
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1 Principles of nutrition Lesson A Sam - ID Unit: Applying the principles of nutrition to a physical activity programme
2 Learning outcomes & assessment criteria Learning outcome: The learner will: LO1: Understand the principles of nutrition. Assessment criteria: The learner can: 1.1 Describe the structure and function of the digestive system. 1.2 Explain the meaning of key nutritional terms including: Diet. Healthy eating. Nutrition. Balanced diet. 1.3 Describe the function and metabolism of: Macronutrients.
3 The digestive system Mouth Oesophagus Stomach Pancreas Liver Gall bladder Small intestine Large intestine Rectum Anus
4 The digestive system TASK Research at least three: sections of the gastrointestinal tract or digestive organ. Write up your notes and file in your portfolio.
5 Nutritional terminology TASK Sam - ID Research a working definition for each of the following terms: Diet. Healthy eating. Nutrition. Balanced diet. Record your findings in your portfolio
6 Macronutrients Carbohydrate 4kcals/g. Energy for nervous system and movement.
7 Protein Made up of amino acids joined by peptide bonds. Sam - ID amino acids. 9 are essential and cannot be made by the body. 11 are non-essential in healthy adults but some of these become conditionally essential in certain situations.
8 Protein Animal products are complete proteins containing all of the essential amino acids in large amounts. Sam - ID Vegetable protein sources (except soy and quinoa) are incomplete proteins and lack one (or more) essential amino acid in a high enough quantity for health.
9 Protein Proteins make up 15-20% of body weight. Sam - ID Structurally, proteins are an integral component of all cells and the fascia that holds the body together. Functional proteins include enzymes and catalysts, haemoglobin, adenosine (as in ATP) and peptide hormones.
10 Protein balance Anabolism = making bigger molecules from smaller components, e.g. muscle tissue from amino acids. Catabolism = breaking down large molecules to release components, e.g. muscle tissue to amino acids. Activity type Sedentary adult Recreational adult exerciser Adult endurance athlete Growing teenage athlete Adult building muscle mass Estimated upper limits (adults) Grams of protein per kg body weight 0.8g/kg g/kg g/kg g/kg g/kg 2.0g/kg
11 Carbohydrates Easily broken down for energy release to fuel activity.
12 Glycaemic index A scale rating how quickly a carbohydrate-rich food increases blood sugar. Sam - ID High glycaemic index foods cause sharp rises in blood sugar (glucose) and require insulin to be released. Low glycaemic index foods release sugar more slowly into the bloodstream.
13 Sources of carbohydrate Found in all plant-based foods. Sam - ID Fruits contain mostly sugar and fibre. Vegetables contain mostly starch and fibre. Wholegrain starchy foods are also high in fibre. Refined starches have little or no fibre and behave like sugar in the body.
14 Carbohydrate and health Processed (refined) carbohydrates and sugar are widely over-consumed. Sam - ID and This promotes obesity and type 2 diabetes. Carbohydrate intake is valuable as a source of energy for exercise and should be balanced to match physical activity level. Natural sources of carbohydrate with fibre, vitamins, minerals and phytonutrients are generally healthier options.
15 Lipids Oils Lipids that are liquid at room temperature = unsaturated.
16 Triglycerides Most fats occur as triglycerides made up of one glycerol molecule that holds together three fatty acids. Sam - ID The types of fatty acid in the molecule determine its characteristics. Triglycerides are broken down in the gut to be absorbed into the body then reformed in the liver and packaged in lipoproteins (blood cholesterol) for transportation in blood.
17 Fatty acids Saturated Mostly from animal products. Have no chemical double bonds.
18 Fats and health Sam - ID Fat is over twice as energy dense as the other macronutrients and is easy to over-consume. Choosing natural sources of fat (where it is found), alongside protein, limits overeating. Processed foods where cheap oils are added in large quantities alongside refined starch and sugar promote excess calorie consumption. Sam - ID
19 Fats and cholesterol Monounsaturated fats can help lower bad LDL cholesterol and maintain or increase good HDL cholesterol levels. ID Polyunsaturated fats reduce levels of both HDL and LDL cholesterols. Saturated fats may increase both HDL and LDL cholesterol levels. Trans fats increase LDL cholesterol and suppress HDL cholesterol.
20 Learning review LO1: Understand the principles of nutrition. Assessment criteria: Can you now: Describe the structure and function of the digestive system? Explain the meaning of key nutritional terms including: Diet Healthy eating Nutrition Balanced diet? Describe the function and metabolism of: Macronutrients?
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