NUTRITION VITAMINS, MINERALS, DIET, SLEEP, AND STRESS

1. NUTRITION AND EXERCISE

2. According to the World Health Organization
(WHO)….
 Nutrition is the intake of food, considered in relation to
the body’s dietary needs.
 Good nutrition – an adequate, well balanced diet combined
with regular physical activity – is a cornerstone of good health.
 Poor nutrition can lead to reduced immunity, increased
susceptibility to disease, impaired physical and mental
development, and reduced productivity.

3.  Eating a balanced diet that includes whole
grains, vegetables and fruits can help
maintain or reduce weight.
 Athletes who practice sound nutritional
habits reduce the likelihood of injury, and
enhance performance through the
development of strength, flexibility, and
cardiorespiratory endurance.

4. Nutrition Basics
 Nutrition: is the science of the
substances that are found in food that
are essential to life.
 6 classes of nutrients
 Carbohydrates
 Fats
 Proteins
 Vitamins
 Minerals
 Water

5. Energy Sources
 Carbohydrates
 Should account for 55% - 70% of an athletes
total caloric intake.
 Sugars (simple)
 Monosacharides (single sugars)
 Disacharides (two monosacharides)
 Starches (complex carbohydrates)
 Fiber (non digestable plants)

6. Energy Sources
 Fats: should be less than 30% of total calories
 Saturated (are from animal products)
 Unsaturated (are from plants and are liquid at room
temperature)
 Monounsaturated
 Polyunsaturated
 Fat substitutes are a good alternative because they contain no
cholesterol and 80% less calories.

7. Energy Sources
 Proteins: the building blocks of the human
body
 Amino Acids: obtained through food are referred
to as the essential amino acids.
 Most of the proteins from animal foods contain all
of the essential amino acids that humans require
and are called “complete proteins.”
 The increase in muscle mass that result from
conditioning and training are associated with
only a small increase in protein requirements
that can easily be met with the usual diet and
therefore supplements are not necessary.

8.  What to eat?
 Carbohydrates: chief source of fuel
 Protein: muscle repair and growth
 Fats: additional fuel source for muscles
 When to eat?
 Allow 3 to 4 hours between eating a large meal and
exercising.
 Light snack may help before workout
 Stay hydrated.

9. Nutrition Fact
Larger portions tend to make us eat more.
True. We’ve grown used to eating portions way
bigger than we need. Large portions, known as
portion distortion is one of many reasons given for
our increasing incidents of obesity.

10. Nutrition Fact
The Body’s fuel comes from Protein, Fat, and
Carbohydrates?
True. All 3 nutrients provide calories which is what
your body uses for energy.

11. Nutrition Fact
When you are young, you can pretty much eat whatever
you want.
False. Good nutrition and good health habits should
start early. What you eat now can have some impact on
your long term health.

12. Nutrition Fact
Eating breakfast can help control late night cravings.
True. Research suggests that breakfast eaters tend to weigh less
and have better balance to their day. College students should
try to eat real food instead of “junk” if they are up late.

13. Vitamins and Minerals
 Small
 Powerful nutrients
 Best obtained through food
 Do not provide calories for energy
 Fat and Water Soluble

14. Regulatory Nutrients
 Vitamins: regulators of body processes
 Fat-soluble vitamins dissolve in fats
 A, D, E, and K
 Water-soluble vitamins dissolve in water
 C – used to build bone, teeth, connective tissue and strengthen the
immune system
 B’s – used to regulate metabolism

15. Regulatory Nutrients
 Antioxidants protect cells from destructive
agents like oxygen and lactic acid.
 Vitamin C: fruits and vegetables
 Vitamin E: vegetable oils, some fruits and
vegetables
 Beta-carotene: a plant pigment found in dark
green, yellow or orange fruits and vegetables.
 Deficiency disease: results from a lack of any
nutrient.
 For most people supplements are a waste of
money.
 A wide variety of foods in the diet can prevent the
need for supplementation.

16. Vitamins
 The body only requires very small amounts of
vitamins.
 The small amounts are very essential for
normal functioning.
 Vitamins help the body release energy from
foods, promote muscle and tissue growth.
 The correct amount of vitamins the body
requires maybe obtained through good food
sources or a one a day multi-vitamin.

17. Vitamins
A Helps fight infections & aids vision Carrots, Sweet Potatoes,
Liver, Butter or Margarine
B 8 different B vitamins. (3) very
important are thiamin, riboflavin &
niacin
Whole grains, nuts, milk,
yogurt, fish, poultry,
cheese, lean pork
C Maintains healthy bones & teeth,
cells & Reduces stress.
Citrus fruits, juices, dark
green vegetables
D Helps growth & formation of
bones,teeth & help absorb calcium.
Fortified milk, liver, tuna.
Eggs
E Guard red cells & helps the
metabolism of free fatty acids
Grains, green leaf
vegetables, saturated fats,
vegetable oils
K Help blood clotting Liver, wheat bran, peas,
soybean oil & Potatoes

18. Regulatory Nutrients
 Minerals: more than 20 elements have an
essential role in the body and therefore need
to be supplied by the diet.
 Magnesium: needed for energy-supplying
reactions
 Sodium and Potassium: are important for
transmission of nerve impulses.
 Iron: needed for energy metabolism and is
assisted with protein to form hemoglobin (to carry
O2).
 Once again minerals can be obtained by
eating a variety of foods and
supplementation is not necessary.

19. Important Minerals & Sources
 Minerals are inorganic molecules that serve a variety of functions
within the body.
 Macro minerals that appear in the body in large quantities are:
calcium, phosphorus, potassium, sulfur, sodium, chloride, and
magnesium.
 Micro minerals are found in the body in smaller quantities but they
are essential for the body to function.

20. Major Mineral Sources
Mineral Body needs Sources
Calcium Bone, teeth, blood
clotting, nerves,
muscles
Milk, sardines, dark
green vegetables, nuts
Chloride Nerves, muscle
functions, water
balance
Table salt
Magnesium Bone growth; nerves,
muscle & enzyme
function
Nuts, seafood, whole
grain, leafy green
vegetables
Phosphorus Bone, Teeth, energy
transfer
Meat, poultry, seafood,
eggs, milk, beans
Potassium Nerve, muscle function Fresh vegetables,
bananas, citrus fruits,
milk, meats, fish
Sodium Nerve, muscle
function, water balance
Table salt

21. Trace Mineral Sources
Chromium Glucose metabolism Meats, liver, whole grains
& dried beans
Copper Enzyme function, energy
production
Meats, seafood, nut, &
grains
Fluoride Bone & teeth growth Drinking water, fish &
milk
Iodine Thyroid hormone
formation
Iodized salt & seafood
Iron O2 transport red blood
cells & enzyme function
Red meat, liver, eggs,
beans, leafy vegetable &
shellfish
Manganese Enzyme function Whole grains, nuts, fruits
& vegetables
Molybdenum Energy metabolism in
cells
Whole grains, organ
meats, peas & beans
Selenium Works with vitamin E Meat, fish, whole grains
& eggs
Zinc Part of enzyme growth Meat, shellfish, yeast &
whole grain

22. Regulatory Nutrients
 Water: is the most essential of all of the nutrients
in the body.
 60% of all body weight
 Necessary for temperature control
 Necessary for energy production
 Necessary for digestion
 Necessary for elimination of waste

23. Regulatory Nutrients
 Water
 Replacing fluid after heavy sweating is far
more important than replacing electrolytes
 Dehydration
 Fatigue
 Nausea
 Exhaustion
 Fainting
 Electrolyte requirements
 Sodium, cholride, potassium,
magnesium, and calcium
 Can be sufficiently replaced with a
balanced diet

24. •9/22/2018•By P.O.S.T. Academy Training Officer Michael A. Carmazzi •24

25. The Food Guide Pyramid

26. “Pinggang Pinoy” will help the Filipinos in consuming
the right amount of food in every meal…

27. Nutrient Requirements and
Recommendations
 A nutrient requirement is that amount of the
nutrient that is needed to prevent the
nutrient’s deficiency disease.
 A nutrient recommendation is that which will
prevent the deficiency disease for nutrients
and calories of a given food.
 Recommended RDA helps consumers compare
nutritional value of foods.
 Dietary Reference Intake (DRI) or adequate
intake (AI)

28. Nutrient Requirements and
Recommendations
 Food Labels: percentages of daily values
based on a standard 2,000 calorie diet.
 The Food Pyramid: specifies the minimum
number of servings that should be eaten
daily with examples of the foods to eat (pg.
122).

29. Nutrient Requirements and
Recommendations
 Exercise increases the need for energy, not
for proteins, vitamins, and minerals.
 A megadose of a nutrient supplement is
essentially an overdose.
 An increased need for nutrients is easily
fulfilled when the athlete eats more nutritious
foods.
 Exceptions include calcium (osteoporosis)
 Exceptions include iron (anemia)

30. Nutrient Requirements and Recommendations
 Protein supplementation
 RDA = .8 grams per kilogram
 Athletes = 1 – 1.5 grams per
kilogram
 Athletes diets typically easily
exceed these requirements (1.8
– 4.4 grams per kilogram).

31. Nutrient Requirements and Recommendations
Sugar and Performance Creatine supplementation
 Free creatine
 Phophocreatine
 Stored in skeletal muscle
 Used to produce ATP
during anaerobic activity
 Side Effects
 Simple sugars (anaerobic
benefit)
 The insulin response is
not as detrimental as
once believed.
 Complex sugars (aerobic
benefit)
 Provides long lasting
energy

32. Nutrient Requirements and Recommendations
Caffeine: is a stimulant Alcohol: Depressant
 Provides little nutritional value
 7 calories per gram
 Depressant
 Decreases coordination
 Slows reaction times
 Decreases mental alertness
 Diuretic effect
 Can cause irritability,
nervousness, increased heart
rate and headaches
 Enhances the use of fat for
energy during endurance
exercise
 Enhances calcium absorption
in the muscles for muscle
contractions

33. Pre-event Nutrition
 Pre Game Meal: proposes to provide the
competitor with sufficient energy and fluids for
competition
 Eating preferences of the athlete need to be
considered
 Digestability are important
 Liquid food supplement advantages
 Eating fast foods
 Glycogen Supercompensation
 Fat loading

34. The Importance of Nutrients
 Proper nutrition is of the utmost importance if you want to maintain good
health.
 For this reason, the nutrients a person consumes on a regular basis have
to be understood.
 Nutrients are chemical substances that are found in the food a person
eats.
 There are many different nutrients and a large number of these nutrients
are vital to the health and ultimately the life of each individual.
 Nutrients are responsible for a great number of things such as providing
energy to the body as well as building and maintaining the various organs
of the body.
 Nutrients are also an important part of many different metabolic processes
that take place throughout the body.
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35. 9/22/2018By P.O.S.T. Academy Training Officer Michael A. Carmazzi •35

36. The Concept of Nutrients as Building Blocks
 Building blocks include protein for growing babies in utero, for
child and adolescent growth, and for repairing damaged skin,
blood, and other body parts in adults who aren't growing.
 Calcium is also a building block for building bones.
 Iron is a building block for blood.
 Since blood cells only last a few months, the body
constantly needs more iron and protein to make new blood

37. Good Nutrition vs. Bad Nutrition
 Good and appropriate nutrition help is an aid to achieve good
health and avoid numerous types of chronic disease.
 Poor nutrition may amplify the risk of heart disease, diabetes
and certain forms of cancer according to the World Health
Organization, this might also cause you to gain more weight
or unbalanced diet and develop nutritional deficiencies.
 Healthy nutrition expressively increases health and quality of
life.

38. Understanding Essential Nutrients
 Carbohydrates
 Small units of sugars linked together
 All provide 4 calories per gram
 2 Types
 Simple (less sugars linked together)
 Tastes sweet
 Complex (more sugars linked together)
 Starches found in bread, pasta, potatoes, cereals

39. Proteins
 Made up of building blocks or
amino acids
 11 amino acids body can produce
 9 amino acids body can’t produce
 All provide 4 calories per gram
Fats
 Dietary fat is part of healthy diet
 Saturated and Unsaturated
 All provide 9 calories per gram

40. Weight Control and Body Competition
 Body Composition
 Weight charts are very inaccurate
 Different ways to measure percent body fat
 Hydrostatic weighing
 Calipers
 Electrical Impedence
 Dexa or MRI are others
 Recommended for males is 6 to 12 percent
 Recommended for females is 16 to 24 percent

41. Weight Control and Body
Competition
 Overweight: having excess body weight
 Obese: an extreme amount of excess fat
 Above 30% for females
 Above 20% for males
 Assessing Caloric Balance
 Calories in and calories out
 1500 calories = 1 lb.

42. Weight Control and Body Composition
 Methods of weight loss
 Dieting
 Fad dieting is very popular but not helpful
 Dieting is a selection of all food groups
 Dieting should not be a total restriction
 Exercise
 Combinations of dieting and exercise is
the best method of losing 1 to 2 lbs. a
week.

43. Weight Control and Body Composition
 Methods of weight gain
 Eating Disorders
 Bulemia
 Anorexia nervosa
 Female athlete triad syndrome
 Why is weight management so difficult?

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155 lbs 155 lbs

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47. WOMEN
9/22/2018
Women Men
Essential
fat
10-
12%
2-4%
Athletes
14-
20%
6-13%
Fitness
21-
24%
14-
17%
Acceptabl
e
25-
31%
18-
25%
Obese
32% or
more
26% or
more

48. MEN
9/22/2018 •48
Women Men
Essential
fat
10-
12%
2-4%
Athletes
14-
20%
6-13%
Fitness
21-
24%
14-
17%
Acceptabl
e
25-
31%
18-
25%
Obese
32% or
more
26% or
more

49. Energy Balance
 Reducing calorie intake by 150 calories
along with moderate exercise could
double weight loss to:
 10 lbs in 6 months
 20 lbs in 1 year

50. Balancing intake
 1 Sm chocolate chip cookie (50 calories) =
10 min briskly walking
 Large gourmet cookie vs. sm cookie = 40
min raking leaves
 1 hr walking (20min/mile) = 1 jelly
donut
 Fast food combo meal (double cheese,
extra lg fries, 24 oz soft drink = running 2
1/2 hours at 10 min/mile pace

51. Eating tips
 ¾ Plate rule – Make grains, legumes, fruits and
vegetables 75% of your meal. Make meat and dairy
other 25%.
 Choose most brightly colored fruits & vegetables
 Eat fish or seafood once a week
 Drink more tea
 Chinese food-drain off extra sauce (most fat located here)

52. Eating Tips
 Avoid drinking meal at
coffee shop
 Typical grande mocha =
400-600 calories
 Be wary of low-fat versions
 Not always a big bargain
 Always drink lots of water
 Choose pizza wisely
 Vegetable toppings
 Less meat and cheese
 Eat slowly
 Ask for sauces, gravy, and
salad dressing on the side
 Use low-calorie or fat free
dressings
 Limit alcohol
 If portions large, take
some home
 Avoid Jumbo, giant,
deluxe, biggie, and super
sized items

53. Healthy Fast Food
 Grilled chicken
 Grilled fish
 Whole wheat rolls
 Fruit
 Fruit and yogurt
 Baked potato
 Single hamburger
 Low fat deli sandwich
on wheat bread or Pita
bread
 Wraps on whole wheat
 Fat free milk
 Water
 Salad with dressing on
side

54. Unhealthy choices
 Chicken nuggets
 Croissant breakfast sandwiches
 Fried Fish
 Fried Chicken
 Large or Jumbo size fries
 Onion rings
 Double and triple patty burgers

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58. Diuretics
 Drinks such as, coffee, alcohol, tea and
caffeinated soft drinks are considered to
to be diuretics and will cause you to
excrete body fluid when you drink them.

59. ACCORDING TO BLOOD TYPE
 Type O blood: A high-
protein diet heavy on lean
meat, poultry, fish, and
vegetables, and light on
grains, beans, and dairy.
Various supplements to
help with tummy troubles
and other issues.
 Type A blood: A meat-free
diet based on fruits and
vegetables, beans and
legumes, and whole grains
-- ideally, organic and fresh,
because people with type A
blood have a sensitive
immune system.

60.  Type B blood: Avoid corn,
wheat, buckwheat, lentils,
tomatoes, peanuts, and
sesame seeds. Chicken is
also problematic, It is
encouraged to eat green
vegetables, eggs, certain
meats, and low-fat dairy.
 Type AB blood: Foods to
focus on include tofu,
seafood, dairy, and green
vegetables. People with
type AB blood tend to have
low stomach acid.
Avoid caffeine, alcohol, and
smoked or cured meats.

61. Health and Wellness
 Physical Fitness
 Nutrition
 Stress
 Sleep

62. Stress
 Chronic stress can have an adverse impact on
both blood pressure and blood lipid value leading
to increased risk of Coronary Heart Disease
(CHD). Individuals with type H (hostility) personality
and/ or clinical depression are especially
vulnerable to CHD.

63. Stress
 Goal: Not to eliminate stress from
your life, but to learn how to
manage it and how to use it to
your advantage.
 Find the optimal level of stress
which will MOTIVATE you, but not
OVERWHELM you

64. Managing Stress
 Become aware of your stressors
and your emotional and physical
reactions
 Notice your stress (Don’t ignore it)
 Determine what events distress you
 Determine how your body responds to
the stress.

65. Managing Stress
 Recognize what you can change
 Can you change/avoid/eliminate stressors?
 Can you reduce their intensity?
 Can you shorten exposure to stressors?
(Take a break, leave the physical premises)
 Can you devote time and energy to make
changes?
(Goal setting, time management)

66. Managing Stress
 Learn to moderate your physical
reactions to stress
 Slow, deep breathing will bring HR and
breathing back to normal
 Relaxation techniques can reduce muscle
tension
 Biofeedback
 Music
 Yoga
 Progressive Muscular Relaxation

67. Smoking
 Smoking has increased in many countries outside the United
States, such as third world countries like China and Russia,
where the tobacco companies are sending billions of free
cigarettes to get people “hooked”.
 Smoking is directly responsible for more than 4,000,000
deaths per year worldwide.
 Smoking damages the endothelial lining of the arterial walls,
which is the fist step to plaque formation.
 Smoking increases the tendency for blood clot formation and
decreased HDL cholesterol levels.
 Smoking is a major risk factor for CHD, stroke, peripheral
vascular disease, many types of cancer and chronic
obstructive pulmonary disease (emphysema and bronchitis).

68. Substance Abuse:
• Refers to the use of substances when said use
is causing detriment to the individual's physical
health or causes the user legal, social, financial
or other problems including endangering their
lives or the lives of others.
• Substance abuse is not specific to illegal
substances but people can also abuse legal
substances which are bought or prescribed.
• Substance abuse is an old fashioned term for
which the term problematic substance use is
now more widely used.
Substance Abuse

69. Alcohol
 Misuse and abuse continues to be problem
 Supplies calories but few nutrients
 Effects can be devastating:
 Adverse health consequences
 Liver Damage, plus others
 Domestic abuse
 Drinking and Driving
 Flunking out of school

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71. Long Term Effects
 Heavy use for prolonged periods of time can lead to:
 Addiction
 Brain damage
 Liver damage/ failure or cirrhosis
 Cancer
 Cardiac disease
 Skin diseases
 Gastritis
 Sexual dysfunction
 Irreversible neurological and psychological health conditions.

72. Health and Wellness
 Physical Fitness
 Nutrition
 Stress
 Sleep

73. Sleep Facts
 As group, 18 to 24 yr olds suffer more from
impaired performance due to lack of sleep
 Require between 8 and 10 hours of sleep a
night
 Fatigue involved in 1 of 6 fatal road accidents
 Insufficient sleep can cause hormone linked to
obesity

74. Tips to improve sleep
 Avoid stress 2-3 hours before sleeping
 Exercise – finish 30-60 before sleeping
 Stick to a ritual
 Make room dark, cool, and quiet
 Be careful with caffeine drinks
 Quit smoking
 Take a nap if sleep deprived

75. Positive Effects of Physical Fitness and Proper
Nutrition
 Reduces the risk of premature death
 Reduces the risk of developing and /or
dying from heart disease.
 Reduces high blood pressure or the risk
of developing high cholesterol
 Reduces the risk of developing diabetes
 Reduces or maintains your body weight
or body fat.

76.  Builds and maintains healthy muscles,
bones and joints
 Reduces depression and anxiety
 Improves psychological well-being
 Enhances work, recreation and sport
performance.
 Reduces fatigue
 Helps you relax and sleep better
 Enjoy your family
 Live healthier and longer
 Live longer to enjoy you retirement
 Look and feel better

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“The KEY to
Health & Wellness is to
accept
Personal Responsibility
for your
HEALTH & WELLBEING”