3: Nutrition for Health and Physical Activity
- Page ID
- 103901
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)- 3.1: An Introduction to Nutrition for Health and Physical Activity
- This page highlights the significance of dietary choices on wellness, focusing on nutritious diets' role in preventing chronic diseases and improving exercise performance. Upcoming content will explore balanced nutrition, healthy eating barriers, and meal planning resources for college students. Key learning objectives include understanding macronutrients and micronutrients, reading nutrition labels, overcoming eating barriers, and using resources for personalized nutrition planning.
- 3.2: Nutrition 101
- This page outlines the six essential nutrients for a healthy diet: carbohydrates, fats, proteins, vitamins, minerals, and water. Each nutrient plays a critical role in energy, growth, and bodily functions. Carbohydrates provide energy, while dietary fiber aids digestion. Proteins are important for tissue maintenance, and fats are essential for energy and cell structure with cautious consumption advised for unhealthy fats. Micronutrients are vital for various bodily functions.
- 3.3: Energy Requirements and Dietary Health
- This page emphasizes the importance of nutrients from food for energy and health, detailing caloric values of macronutrients—carbohydrates and proteins at 4 kcal/gram, fats at 9 kcal, and alcohol at 7 kcal. It highlights the benefits of nutrient-dense foods for optimal health and their role in reducing chronic disease risks, advocating for increased fruit and vegetable intake. The page underlines the necessity of professional guidance for dietary changes.
- 3.4: Dietary Recommendations and Nutrition Labels
- This page outlines the 2015-2020 Dietary Guidelines for Americans, which focus on nutrient-dense foods across major food groups while promoting small dietary changes for better health. Key recommendations include limiting added sugars and saturated fats to under 10% of total calories and sodium to a maximum of 2,300 mg daily. It emphasizes the use of nutrition labels for informed eating choices and highlights the importance of physical activity for overall health enhancement.
- 3.5: Nutrition for Physical Activity
- This page emphasizes the importance of a proper diet and hydration for optimal physical performance, recommending daily water intake of 3.7 liters for men and 2.7 liters for women. Dehydration negatively impacts performance, making adequate fluid intake crucial, especially for endurance activities. It also outlines macronutrient distribution: 45-65% carbohydrates, 10-35% proteins, and 20-35% fats, tailored to individual activity levels to enhance performance and promote health.
- 3.6: Barriers to Healthy Nutrition
- This page highlights that nearly half of the U.S. population fails to meet dietary guidelines, particularly college students who encounter barriers like time constraints and high food costs. Despite these challenges, maintaining a healthy diet is possible through strategies such as grocery price comparisons, bulk buying, and food intake tracking.
- 3.7: Dietary Resources
- This page outlines various resources for making healthy nutritional choices and meal planning, including the Academy of Nutrition and Dietetics, CDC's nutrition pages, Dietary Guidelines for Americans 2015-2020, and USDA's "Choose My Plate" initiative. These tools aim to help individuals understand nutrition and improve their dietary habits.
- 3.8: Conclusion
- This page examines the influence of nutrition on health and physical performance, providing tools for informed dietary choices tailored to individual needs. It covers nutrition principles, dietary recommendations, and strategies for improving performance but does not delve into eating disorders due to their complexity. Students are advised to seek additional resources for more comprehensive insights.


