2010 cengage-wadsworth nutrition for wellness chapter 3

2010 Cengage-Wadsworth

Nutrition for Wellness

Chapter 3

2010 Cengage-Wadsworth

Nutrients

• Fuel nutrientsCarbohydrates, fat, protein

• Regulatory nutrientsVitamins, minerals, water

• Nutrient density• Calories

2010 Cengage-Wadsworth

Carbohydrates

• Simple carbohydratesMonosaccharides

• Glucose, fructose, galactose

Disaccharides• Sucrose, lactose, maltose

2010 Cengage-Wadsworth

Carbohydrates

• Complex carbohydratesStarchDextrinsGlycogen

• FiberSoluble fiberInsoluble fiberTips to increase fiber in your diet

2010 Cengage-Wadsworth

Fats (Lipids)

• Simple fats• Saturated fats• Unsaturated fats

Monounsaturated fats (MUFAs)Polyunsaturated fats (PUFAs)Trans fatty acidsPolyunsaturated omega fatty acids

2010 Cengage-Wadsworth

Fats (Lipids)

• Compound fatsPhospholipidsGlucolipidsLipoproteins

• Derived fatsSterols

2010 Cengage-Wadsworth

Proteins

• Functions in the body• Amino acids• Protein quality• Health effects

2010 Cengage-Wadsworth

Vitamins

• Fat-soluble vitaminsA, D, E, K

• Water-soluble vitaminsB complex, C

• Functions - Table 3.4

2010 Cengage-Wadsworth

Minerals

• General functions• Specific functions - Table 3.5

2010 Cengage-Wadsworth

Water

• Functions in the body• Food/beverage sources

2010 Cengage-Wadsworth

Balancing the Diet

• Percentages of energy from macronutrients

• Adequacy - vitamins, minerals, water

2010 Cengage-Wadsworth

Nutrition Standards

• Dietary Reference Intake (DRI)Estimated Average Requirement

(EAR)Recommended Dietary Allowance

(RDA)Adequate Intake (AI)Upper Intake Level (UL)

• Daily Values (DVs)

2010 Cengage-Wadsworth

Nutrient Analysis

• Steps for nutrient analysis

2010 Cengage-Wadsworth

Achieving a Balanced Diet

• MyPyramid• Choosing healthy foods• Vegetarianism

Types of vegetariansNutrient concernsNutsSoy products

2010 Cengage-Wadsworth

Achieving a Balanced Diet

• Probiotics• Diets from other cultures

Mediterranean dietEthnic dietsStrategies for healthier restaurant

eating

2010 Cengage-Wadsworth

Nutrient Supplementation

• Supplements• Who benefits?• Antioxidants

Vitamin EVitamin CBeta-caroteneSelenium

2010 Cengage-Wadsworth

Nutrient Supplementation

• Multivitamins• Vitamin D• Folate• Side effects

2010 Cengage-Wadsworth

Benefits of Foods

• Functional foods• Genetically modified crops

2010 Cengage-Wadsworth

Energy Substrates for Physical Activity

• Fuels for body cells• Energy (ATP) production

ATC-CP systemAnaerobic or lactic acid systemAerobic system

2010 Cengage-Wadsworth

Nutrition for Athletes

• Energy needs• Carbohydrate loading• Hyponatremia• Creatine supplementation• Amino acid supplements

2010 Cengage-Wadsworth

Bone Health & Osteoporosis

• Osteoporosis• Maintaining bone health• Hormone-replacement therapy

(HRT)

2010 Cengage-Wadsworth

Iron Deficiency

• Importance of iron• Causes of deficiency

2010 Cengage-Wadsworth

2005 Dietary Guidelines for Americans

• Consume a variety of foods within & among the basic food groups while staying within energy needs

• Control calorie intake to manage body weight

• Be physically active every day

2010 Cengage-Wadsworth

2005 Dietary Guidelines for Americans

• Increase daily intake of fruits & vegetables, whole grains, & non-fat or low-fat milk & milk products

• Choose fats wisely for good health• Choose carbohydrates wisely for

good health

2010 Cengage-Wadsworth

2005 Dietary Guidelines for Americans

• Choose & prepare food with little salt

• If you drink alcoholic beverages, do so in moderation

• Keep food safe to eat

2010 Cengage-Wadsworth

Proper Nutrition: A Lifetime Prescription for Healthy Living

• Nutrition is 1 of 3 key factors for health, longevity, & quality of life

• Prevention vs. treatment