Nutrition & Body Composition PDF

Nutrition & Body Composition REYAL OR FAKEH! 1. Being healthy is about only about gaining or loosing weight. 1. Being healthy is about only about gaining or loosing weight. FAKEH! 2. The three main nutritious groups are Go, Glow, Gow! 2. The three main nutritious groups are Go, Glo...

Nutrition & Body Composition REYAL OR FAKEH! 1. Being healthy is about only about gaining or loosing weight. 1. Being healthy is about only about gaining or loosing weight. FAKEH! 2. The three main nutritious groups are Go, Glow, Gow! 2. The three main nutritious groups are Go, Glow, Gow! FAKEH! 3. To loose weight, the calories entering the body must be more than the calories exiting the body. 3. To loose weight, the calories entering the body must be more than the calories exiting the body. FAKEH! 4. Individuals with optimal body composition are typically healthier, move more easily and efficiently, and generally feel better. 4. Individuals with optimal body composition are typically healthier, move more easily and efficiently, and generally feel better. REYAL 5. When we breathe, we favor one nostril. 5. When we breathe, we favor one nostril. REYAL  Objectives To define nutrients, and learn its types and importance To define body composition, its components, and measurements To determine the relationship between nutrition and body composition Nutrition & Body Composition  What is Nutrition? Nutrition is the intake of food to be used by the body for the purpose of growth, metabolism, and repair. Foods contain nutrients like proteins, fats, carbohydrates, vitamins, and minerals. What is Body Composition? Body composition is considered as the proportional contents of body fat and lean body mass, which contains muscle, bone, water, or other bodily tissues. It is considered as an important indicator of health and fitness.  How do Nutrition and Body Composition effect Wellness? Having better or great nutrition and body composition leads to a healthier life. Nutrition and body composition are closely linked to overall wellness. Proper nutrition provides the energy and nutrients needed for muscle growth, fat loss, and maintaining good health, which in turn enhances physical fitness and well-being. Nutrition  Nutrients They are chemical compounds necessary for the body to maintain essential functions and are best acquired through a well-balanced diet. Macronutrients Micronutrient  Macronutrients “Macro” means “LARGE” in Greek. They are energy-providing nutrients that the body needs in larger quantities. Macronutrients are needed in smaller amounts but play vital roles in essential physiological processes.  Types of Macronutrients: Carbohydrates Primary source of energy. Found in grains, breads, fruits, vegetables, and legumes. Proteins Used for tissue repair and muscle building. Available in meat, dairy, legumes, and nuts. Fats Essential for long-term energy storage, cell structure, and hormone production. Available in oils, butter, avocados, and nuts.  Foods with Macronutrients: These Steak (Protein) These Bread (Carbohydrate) These Nuts (fat)  Micronutrients “Micro” means “small” in Greek. Micronutrients are an important group of nutrients your body needs. They include vitamins and minerals. Your body needs smaller amounts of micronutrients relative to macronutrients. That’s why they’re labeled “micro.”  Micronutrients Vitamins are necessary for energy production, immune function, blood clotting and other functions. Minerals play an important role in growth, bone health, fluid balance and several other processes. VITAMINS, SOURCES, AND DEFICIENY DISEASES DEFICIENCY DEFICIENCY VITAMINS FOOD SOURCE VITAMINS FOOD SOURCE DISEASES DISEASES Green leafy vegetables, ripe Hyperkeratosi Fresh fruits, black currant, VITAMIN C Scurvy yellow fruits, guava, milk, liver, s, night broccoli, goat milk and chestnuts. VITAMIN A nuts, tomatoes, oranges, carrots, blindness, and broccoli, watermelon etc. keratomalacia Fish, egg, liver, beef, cod, chicken Rickets and VITAMIN D breast etc. Osteomalacia Fresh fruits, potatoes, sweet VITAMIN B1 potatoes, peas, corn, cashew Beriberi Heart (Thiamine) nuts, wheat, milk, black beans, Potatoes, pumpkin, guava, problems, dates etc. VITAMIN E mango, milk, nuts, seeds etc. Haemolysis and sterility Banana, dates, mushrooms, VITAMIN B2 Slow growth, grapes, mangoes, peas, pumpkin, (Riboflavin) sore eyes popcorn etc. Tomatoes, broccoli, chestnuts, VITAMIN K cashew nuts, beef, lamb, Haemorrhage mangoes, grapes etc. VITAMIN B3 Meat, fish, eggs, milk products, Pellagra (Niacin) cereals, mushroom, guava etc. https://byjus.com/biology/vitamins-and-minerals/ MINERALS AND THEIR FUNCTIONS MINERALS SOURCES FUNCTIONS Blackberries, dates, milk, egg, pomegranate, almonds, Important for healthy bones, teeth and immune Calcium wheat, soybeans etc. system Helps in the regulation of blood pressure and Passion fruit, onions, fresh fruits, sweet potato, Sodium blood volume. It also helps in the proper broccoli, pumpkin seeds, eggs, milk etc. functioning of nerves and muscles Sea foods, iodised salt, milk and foods that are grown Promotes healthy hair, nails, skin and teeth. Also Iodine in iodine-rich places controls body weight and growth Phosphorous along with calcium is necessary for Phosphorous Passion fruit, pomegranate, dates, beef, tuna, oats etc. the formation of bones, teeth etc. https://byjus.com/biology/vitamins-and-minerals/  Energy Balance is the balance of calories being consumed may be in the process of drinking or eating amount of calories being burned through physical activities done by an individual Calories in Calories Out (CICO) Calorie is another word for energy Focuses on how much calories you eat rather on what you eat Consuming fewer calories leads to weight loss Caloric Surplus and Deficit Surplus consuming more calories than burnt will accumulate weight, commonly in the form of increased fat mass More IN than OUT = weight gain More OUT than IN = weight loss Well Balanced = maintained weight  Body Composition  Body Composition Elements of Body Composition Fat Mass and Lean Body Mass Body Composition Measurement  Fat Mass and Lean Body Mass Fat Mass Lean Body Mass total amount of body’s mass mass in an without the fat individual’s body the weight the portion of the presented by the body consisting of muscle, bones, fat tissue or the organs, and water energy stored in the body Body Composition Measurement Body Mass Index or BMI a straightforward rough measure rating weight relative to height without differentiation between muscle and fat mass Healthy Body Mass Index (BMI) A healthy BMI ranges from 18.5 to 24.9 Formula Healthy Body Mass Index (BMI) Body Composition Measurement Skinfold Measurement a quick test which measures the thickness of the skinfolds taken on certain body sites for estimating body fat percentage Body Composition Measurement Skinfold Measurement a quick test which measures the thickness of the skinfolds taken on certain body sites for estimating body fat percentage Body Composition Measurement Body Fat Percentage More precise the percentage of how much fat one has relative to an individual’s to their bone and muscle mass. Healthy Body Fat Percent  Healthy Body Fat Percentage For Men ranges from 8% to 24% For Women ranges from 21% to 35%  Body Composition Ideal Body Composition Healthy Body Fat Percent Healthy BMI for Men and Women  Nutrition Interrelationship with Body Composition Muscle Growth Protein is required for muscle synthesis The amount of carbohydrates will provide the energy during resistance training Fat Loss Includes a caloric deficit Adequate intake of protein helps lean mass intact while creating an environment within the body that causes fat loss Nutrient Timing Is eating food at strategic times to achieve specific outcomes Conclusion Nutrition is the intake of food for growth, metabolism, and repair. Body composition is the proportional contents of body fat and lean body mass. Both are inextricably linked, which in turn determines overall health, performance, and quality of life. Balancing both better improves wellness since proper macro and micronutrient intake can support the attainment of body composition goals such as gaining more muscle mass or reducing excess body fat. Thank You:>  References: World Health Organization: WHO. (2019, October 11). Nutrition. https://www.who.int/health- topics/nutrition#tab=tab_1 Body Composition - Exercise Physiology Core Laboratory. (2022, November 21). Exercise Physiology Core Laboratory. https://med.virginia.edu/exercise-physiology-core- laboratory/fitness-assessment-for-community- members/body-composition/ Krans, B. (2023, November 20). Balanced diet. Healthline. https://www.healthline.com/health/balanced-diet Mae, A. (2021, September 30). What to know about macronutrients. https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance National Library of Medicine. (n.d.). Carbohydrates. https://medlineplus.gov/carbohydrates.html World Health Organization: WHO. (2019, December 20). Micronutrients. https://www.who.int/health-topics/micronutrients#tab=tab_1 Website, N. (2023, November 6). Understanding calories. nhs.uk. https://www.nhs.uk/live- well/healthy-weight/managing-your-weight/understanding-calories/ Borst, H. (2024, January 12). Body fat Percentage: A Complete guide. Forbes Health. https://www.forbes.com/health/wellness/body-fat-percentage/ St Pierre Ms Rd, B. (2023, March 31). Precision Nutrition’s Body fat Calculator. Precision Nutrition. https://www.precisionnutrition.com/body-fat-calculator Holmes, C. J., & Racette, S. B. (2021). The Utility of body composition assessment in nutrition and Clinical Practice: An Overview of Current Methodology. Nutrients, 13(8), 2493. https://doi.org/10.3390/nu13082493