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Nutrient Topics

Nutrient Topics. Glycemic Index. Measures a foods ability to increase blood sugar Compares to 50 grams of CHO ( 200 calories) Analysis of single foods only. Glycemic Index. See chart in text pg 107 Pros- Cons-. Carbohydrate Loading.

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Nutrient Topics

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  1. Nutrient Topics

  2. Glycemic Index • Measures a foods ability to increase blood sugar • Compares to 50 grams of CHO ( 200 calories) • Analysis of single foods only

  3. Glycemic Index • See chart in text pg 107 • Pros- • Cons-

  4. Carbohydrate Loading • Used to increase amount of glycogen stored in muscles before an athletic event • 3-7 day protocol • Tapers exercise ( 7-13 days) and increases carbohydrate intake • Used mainly for endurance events of 1-1/2 hours or more…marathons, triathlons..long distance biking

  5. Carbohydrate Loading • 3-5 grams of CHO per pound body weight ( about double compared to fitness enthusiast • PROS • CONS • Sample menu pg 117 in text

  6. Vitamins and Minerals • Functions: See chart • Need very little! • Many foods are fortified (what is the difference between fortified and enriched?) • Avoid megadoses or over the TL levels

  7. Heart Disease & Nutrition • Heart disease #1 killer of Americans • Suggestions: • Eat less than 2 grams trans fat and less than 7% of calories from sat fat • Choose soft margarines • Oils- best olive and canola • Eat 6-8 ounces oily fish per week ( see pg 35 in text ) to increase omega 3 fatty acid intake • Increase soluble fiber – oats, barley beans, lentils, fruits and veggies

  8. Nutrition & Cancer • Cancer is 2nd leading cause of death in America • Nutrition is a factor in 35% of cancer cases • Increase your fruits and veggies! • Increase your whole grains • Protective nutrients: carotenoids, Vit C, Vit E and Selenium • All found in fruits and whole grains • Reduce fat • Get the picture?

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