© 2010 cengage-wadsworth chapter 3 nutrition for wellness outline: 1.nutrients 2.balancing the diet...

Chapter 3Nutrition for

Wellness

Outline:1.Nutrients2.Balancing the Diet3.Nutrient Analysis4.Nutrient Supplementation5.Energy Substrates for Physical Activity6.Nutrition for Athletes7.Bone Health & Osteoporosis8.2005 Dietary Guidelines for Americans 9.Proper Nutrition: A Lifetime Prescription for Healthy Living

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Nutrition for Wellness

• Nutrition: Science that studies the relationship of foods to optimal health and performance

• Substrates: Substances acted upon by an enzyme (carbohydrates, fats)

• Nutrients: Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues

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• A person’s diet should supply all of the essential nutrients for healthy body functioning, and provide enough substrates to produce energy for everyday activities

• Nutrients should be obtained from a wide variety of sources

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MyPyramid: Steps to a healthier you

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• Too much or too little of any nutrient can cause serious health problems

• U.S. diet too high in calories, sugar, saturated fat, trans fat, sodium

• Too low in grains, fruits, vegetables• Diet and nutrition play a role in the development and progression of heart disease, cancer, obesity, diabetes, and osteoporosis

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Nutrients

• Carbohydrates, fat, and protein are fuel nutrients because they are the only substances the body uses to supply energy needed (calories) for work and normal body functions

• Vitamins, minerals, and water are regulatory nutrients because they are required for a person to function normally and maintain good health

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Nutrients

• Nutrient density is a measure of the amount of nutrients and calories in various foods

• Calorie is the amount of heat necessary to raise the temperature of water 1 degree Centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity

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Carbohydrates

• Major source of energy (4 calories/gram)

• Regulate fat and metabolize protein• Major sources are breads, cereals, fruits, vegetables, milk/dairy products

• Two types:– Simple– Complex

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Major types of carbohydrates

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Simple Carbohydrates

• Often called “sugars,” which have little nutritive value

• Examples are candy, soda, and cakes • Divided into monosaccharides and disaccharides

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Complex Carbohydrates

• Also referred to as “polysaccharides”

• Carbohydrates formed by ten or more monosaccharide molecules linked together

• Examples are: starches, dextrins, glycogen

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• Form of complex carbohydrate• Present mainly in plant leaves, skins, roots, and seeds

• Processing and refining foods removes most of their natural fiber

• Dietary sources include– Whole-grain cereals and breads– Fruits and vegetables– Legumes

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• Lack of fiber has been linked to– Cardiovascular disease– Cancer– Constipation– Diverticulitis– Hemorrhoids– Gallbladder disease– Obesity

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High-fiber foods are essential in a healthy diet

• Age 50 and under– Women = 25 g/day– Men = 38 g/day

• Over age 50– Women = 21 g/day– Men = 30 g/day

• Current average daily U.S. intake– About 15 g/day

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• Eat more fruits, vegetables, legumes, whole grains, and whole-grain cereals to increase dietary fiber

• Increasing fiber intake to 30 g/day significantly reduces heart attacks, colon cancer, beast cancer, diabetes, and diverticulitis

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• Also called lipids• Source of energy (9 calories/gram) • Part of cell structure• Stored energy• Insulator for body heat preservation• Shock absorption• Supplies essential fatty acids• Carries fat-soluble vitamins (A, D, E, K)

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Chemical structure of saturated and unsaturated fats

Saturated Fats• Meats, animal fat,

lard, whole milk, cream, butter, cheese, ice cream, hydrogenated oils, coconut oil, and palm oils

• Usually do not melt at room temperature

• Coconut oil and palm oils are exceptions

• Raise blood cholesterol level

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Unsaturated Fats

• Usually liquid at room temperature• Help lower blood cholesterol• Monounsaturated fats (MUFAS) are found in olive, canola, peanut, sesame oils, avocados, cashews, and peanuts

• Polyunsaturated fats (PUFAS) are found in corn, cottonseed, safflower, walnut, sunflower, soybean oils, and fish, almonds, pecans

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Trans Fatty Acids

• Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life

• Margarine and spreads, shortening, some nut butters, crackers, cookies, dairy products, meats, processed foods, and fast foods

• These products carry a health risk greater than saturated fat

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Proteins

• Build and repair tissue• Part of hormones, antibodies, and enzymes (formed by proteins)

• Necessary for normal functioning• Help maintain normal body fluid balance• Source of energy (4 calories/gram) if carbohydrate is insufficient

• Sources are meats and alternatives, milk, and other dairy products

• Excess proteins can be converted to glucose or fat, or excreted in urine

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Protein

• Proteins that contain all of the essential amino acids known as “complete” or “high-quality” protein are of animal origin

• Proteins missing one or more of the essential amino acids are known as “incomplete” or “lower-quality” protein

• Too much “complete” protein in the diet is linked to heart disease and cancer

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Vitamins

• Organic nutrients essential for normal metabolism, growth, and development

• Classified according to solubility– Fat soluble (A, D, E, and K)– Water soluble (B complex and C)

• Most vitamins must be obtained through diet

• A, D, and K are formed in the body• C, E, and beta-carotene are “antioxidants”

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Minerals

• Inorganic nutrients essential for normal body functions

• Part of all cells• Help maintain water balance and acid-base balance

• Essential components of enzymes• Regulate muscular and nervous tissue impulses, blood clotting, normal heart rhythms

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• Most important nutrient• Involved in digesting and absorbing food, producing energy, circulatory process, regulating body heat, removing waste products, building cells, transporting nutrients

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Approximate proportions of nutrients in the human body

• Men have a greater percentage of total body weight in water due to a higher amount of muscle mass

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• People get enough water from liquids and solid foods

• People stay hydrated by allowing thirst to be their guide

• Exercise in the heat requires regular hydration prior to thirst or dehydration can occur

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Nutrition Standards

• Dietary Reference Intakes (DRIs): A general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet; these standards are– Estimated Average Requirements (EAR)– Recommended Dietary Allowances (RDA)– Adequate Intakes (AI)– Tolerable Upper Intake Levels (UL)

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Nutrition Standards

• Estimated Average Requirements (EAR): The amount of a nutrient that meets the dietary needs of half the people in the U.S.

• Recommended Dietary Allowances (RDA): The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98% of all healthy people in the U.S.

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Nutrition Standards

• Adequate Intakes (AI): The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and subsequent RDA

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Nutrition Standards

• Tolerable Upper Intake Level (UL): The highest level of nutrient intake that appears safe for most healthy people, beyond which exists an increased risk of adverse effects

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Nutrition Standards

• Daily Values (DVs): Reference values for nutrients and food components used in food labels

• Include fat, saturated fat, and carbohydrates as a percent of total calories

• Include cholesterol, sodium, and potassium in milligrams

• Include fiber and protein in grams• Based on a 2,000-calorie diet

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Food Label with U.S. Recommended Daily Values

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Nutrient Analysis

• First step in evaluating the diet• Most people do not realize how harmful and non-nutritious many common foods are

• Analysis covers calories, carbohydrates, fats, cholesterol, and sodium

• Also covers eight crucial nutrients: protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C

• If the regular diet has enough of these eight nutrients, foods consumed in natural form typically contain all the other nutrients needed

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Caloric value of food (fuel nutrients)

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Computation for fat content in food

• Each gram of fat provides 9 calories

• Follow the equation at the bottom of the label to determine the percentage of fat calories of individual foods

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Vegetarianism

• Five Basic Types of Vegetarians– Vegans: eat no animal products at all– Ovovegetarians: allow eggs in the diet– Lactovegetarians: allow foods from the milk group

– Ovolactovegetarians: include egg and milk products in the diet

– Semivegetarians: do not eat red meat, but do include fish and poultry, milk products, and eggs in their diet

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Nutrient Supplements

• Half of all adults in U.S. take daily nutrient supplements

• Nutrient requirements for body normally can be met by consuming 1,200 calories per day, as long as the diet contains the recommended servings from the five food groups

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Antioxidants

• Vitamin E: found in oil-rich seeds and vegetable oils

• Supplements should be taken with a meal that contains some fat as vitamin E is fat soluble

• Almonds, hazelnuts, peanuts, canola oil, safflower oil, cottonseed oil, kale, sunflower seeds, shrimp, wheat germ, sweet potato, avocado, and tomato sauce are high in vitamin E

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Antioxidants

• Vitamin C may offer benefits against heart disease, cancer, and cataracts

• Water-soluble• Body eliminates it in about 12 hours• Consume vitamin C-rich foods twice a day for best results

• Body absorbs little vitamin C beyond the first 200 mg

• Oranges, citrus fruit, bell peppers, kale, cauliflower, tomatoes, strawberries

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Antioxidants

• Beta-carotene recommended dose is 20,000 IU from food sources

• Research found supplements do not offer protection against heart disease, cancer, nor offer other benefits

• One medium raw carrot provides about 20,000 IU

• Can be obtained from sweet potatoes, pumpkin, cantaloupe, squash, kale, broccoli, tomatoes, peaches, apricots

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Vitamin D

• Research suggests vitamin D has anti-cancer properties, decreases inflammation, strengthens the immune system, controls blood pressure, helps maintain muscular strength, may help deter diabetes and fight depression

• Required for calcium absorption• Research indicates that vitamin D levels at the time of cancer onset improve survival rates

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Vitamin D

• Sunshine is the best source • UV rays lead to the production of vitamin D3 which is transformed by the liver and kidneys into vitamin D

• Strive for daily “safe sun” exposure, or 15 minutes of unprotected sun on the face, arms, hands between 10 a.m. and 4 p.m. a few times a week

• The body generates only what it needs

• 2,000 IU D3 supplements with limited sun exposure

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Side Effects

• Toxic effects from antioxidant supplementation are rare if taken under the ULs

• Check with a physician should side effects occur when taking vitamin E, vitamin C, selenium

• Pregnant women need doctor’s approval prior to beta-carotene supplementation

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GM Foods

• Genetically modified foods (GM foods): Foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal, or microorganism into another one to either introduce new traits or enhance existing ones

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GM Foods

• Crops are genetically modified to make them resist disease and extreme environmental conditions, require less fertilizers and pesticides, last longer, and to improve nutrient content and taste

• GM foods could help save billions of dollars in more productive crops and help feed the hungry in developing countries around the world

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GM Foods

• Concerns over the safety of GM foods have created heated public debates– Genetic modifications may create “transgenic” organisms that have not previously existed and that have potentially unpredictable effects on the environment and on humans

– GM foods may cause illness or allergies in humans and crosspollination may destroy other plants or create “superweeds” with herbicide-resistant genes

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Energy Substrates for Physical Activity

• Glucose (sugar) and fat (fatty acids) are the two main fuel supplies for energy during physical activity

• Amino acids are used for energy when glucose is low from fasting, prolonged aerobic exercise, or a low-carbohydrate diet

• Glucose is stored as glycogen in the muscles and liver

• Fatty acids are stored in the body as fat to be used during exercise

1 2 3 4 5 6 7 8 9Contributions of the energy formation

mechanisms during various forms of physical activity

• Energy derived from food is first transformed into ATP or adenosine triphosphate

• The breakdown of ATP provides energy used by all energy-requiring processes of the body

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Energy (ATP) Production

• ATP can be resynthesized in three ways:– ATP-CP (high-energy phosphate compound) stored in the body to use during all-out activities lasting 1-10 seconds

– Anaerobic/lactic acid system breaks down glucose to create ATP without oxygen for maximal-intensity exercise sustained for 10 seconds to 3 minutes

– Aerobic system produces ATP using glucose, fatty acids, and oxygen for steady-state exercise

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Nutrition for Athletes

• The main difference between the diets of a sedentary person and a highly active person is the total caloric and carbohydrate intake needed during prolonged physical activity

1 2 3 4 5 6 7 8 9Fluid and carbohydrate replenishment during exercise is essential when participating in long-distance aerobic endurance events, such as a marathon or a

triathlon

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Fluid & Carbohydrate Intake during Long-Distance Events

• Consume 30 to 60 grams of carbohydrates per hour

• Best accomplished by drinking 8 ounces of a sports drink containing 6% to 8% carbohydrate every 15 minutes

• Fluid intake lessens the chance of dehydration

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2005 Dietary Guidelines for Americans

1 2 3 4 5 6 7 8 9Proper Nutrition: A Lifetime Prescription for Healthy

Living• Three factors that do the most for health, longevity and quality of life are proper nutrition, a sound exercise program, quitting/never starting smoking

• If parents adopt a healthy diet, children will follow

© 2010 cengage-wadsworth chapter 3 nutrition for wellness outline: 1.nutrients 2.balancing the diet...

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