nutrition
TRANSCRIPT
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Nutrition
Health PrinciplesAdventist University of Central Africa
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Learning Objectives
What is the component of a healthy diet?
Identify sources of essential nutrients
What are the main functions of essential nutrients?
List the principles of nutrition
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6 Major Nutrients
Carbohydrates Proteins Fats Vitamins Minerals Water
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Main Functions
Provide energy Build and repair body tissues Regulate body processes
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Essential Nutrients
Substances the body must get from food because it cannot manufacture them at all or fast enough to meet the body needs
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Essential nutrients
CarbohydratesFats/lipidsProteins
VitaminsMinerals
Water
Macronutrients
Micronutrients
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• A balanced diet provides all essential nutrients for growth and maintenance
of the body. Fill your life with Celebrations
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Carbohydrate
Ideal source of energy Only fuel source for some cells
(brain, nervous system and blood, etc)
Primary source of energy for muscles, especially during high–intensity exercise
2 Types: Simple and Complex
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Simple Carbohydrate
Quickest source of energy Sources: table sugar, brown sugar,
honey, maple syrup, molasses, jams/jellies, fruit juices, cake, biscuits sucrose, fructose, maltose, and lactose
Found naturally in fruits Digest quickly Causes quick rise in blood sugar
level
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Complex Carbohydrate
Rich in fiber (the part of beans, grains, vegetables, and fruits
that resists digestion)
Lowers cholesterol High in vitamins and minerals,
important for digestion and elimination
Sources: (brown rice, whole grains, spaghetti, oats, whole wheat bread, potatoes, yam, cassava, etc)
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Health Implications of Carbs
Benefits of high fiber reduced risk of obesity, diabetes,
intestinal disorders and heart disease
Problems with excess sugar: tooth decay, diabetes, obesity—excess sugar stored as fat
Key to healthy diet: Focus on Complex Carbohydrate
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Fiber
One reason vegetarians have significantly lower rates of cancer, heart disease, diabetes, and are usually slimmer than other people
Makes you feel full longer
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Good Sources of Fiber
Whole grains and wheat bran Oats Legumes (beans, peas, lentils) Tubers (yams, cassava, potatoes,etc) Variety of fruits (esp. whole, unpeeled)
Note: all plant foods contain fiber, but processing can remove it
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• A plant-based diet reduces the risks of coronary heart diseases (CHD). Omega-3 fatty acids, whole grains and abundance of fruits and vegetables, reduce the risks of CHD.
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• Nuts and whole grain are protective against both fatal and non-fatal Ischemic Heart Diseases (IHD). More than 5 servings a week lower the risk of CHD by 50 percent.
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Protein
Source: plant based and animalLegumes (beans, peas, lentils) and
grainsFish, beef, milk
Key to healthy diet: Increase protein source from plant foods than from animal products
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Protein (GROW)
Basis of body structure Important for growth and repair of
damaged tissue 20 different amino acids
11 our body makes (non-essential) 9 supplied by diet (essential)
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• Beans 3 or more times a week will reduce colon
cancer risks by one half.
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The Food Guide Pyramid: A Guide to Daily Food Choices
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• A serving size usually means ½
cup of cooked food;
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½ cup
1 cup
•1 cup raw or uncooked food.
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• Diets containing no animal protein
require supplemental vitamin B12
food to which vitamin B12 has been added.
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Sources of Fats
Saturated fat usually solid at room temperature Source: found primarily in animal
foods and palm and coconut oils
Unsaturated fat usually liquid at room temperature Source: found in certain vegetables,
nuts, and vegetable oils
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Types of Fat
Saturated Solid at room temperature
UnsaturatedPolyunsaturatedMonounsaturatedLiquid at room temperature
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Fat (GLOW)
High calorie Insulation and padding Supports and cushions organs Add flavor to food
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Health Implication of Lipids Excess: weight gain, obesity, heart
disease, stroke, hypertension, diabetes
Key to good health: Choose foods with unsaturated fatty acids
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• An excess of calories may result in obesity.
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Vegetarian Diets and Health
Vegetarian diets are lower in saturated fat and cholesterol and higher in complex carbohydrates, fiber, folate, vitamins C and E, carotenoids, and phytochemicals
Nutrients of concern for vegetarians include vitamin B-12, vitamin D, calcium, iron, and zinc
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•Plant-based diets reduce risk of diabetes,
type II.• Fruits and vegetables, whole grains, and the high
nutrient density foods modulate blood sugar in contrast to high-caloric density foods.
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plant-based diet can reduce the risk of stroke.
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• Cancer rates of the colon, breast, lung, and uterus are lower in
vegetarians than in non-vegetarian.
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Vitamins
Must be supplied in the diet Two types:
9 water soluble (dissolve in water) 4 fat soluble (dissolve in fat)
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Water Soluble
Thiamine (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid
(B5) Pyridoxal,
Pyridoxamine, Pyridoxine (B6)
Biotin Cobalamin (B12) Folic Acid Ascorbic Acid
Fat Soluble
Vitamin A
Vitamin D
Vitamin E
Vitamin K
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VITAMINS AND MINERALS Key to healthy diet: eat a variety of fruits
and vegetables to get the adequate amount of vitamins your body needs to do its work.
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The Key is a variety. Good choices of fruits, vegetables, and whole
grains protect our
health. The deeper the colors of the food, the more protective their
value.
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A deficiency in the intake of essentials predisposes to disease
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• Excess of vitamins and certain minerals may
cause toxicity.
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Water
Most of the body is made of water Helps kidneys remove waste
products Cleans outside and inside the body Lack of water: headache,
dehydration How much do you need?
Rule of thumb: 8 glasses
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Principles of a Healthy DietVariety (eat different fruits &
vegetables to get adequate vitamins & minerals)
Nutrient density (high in nutrients and few calories, sugar and fat)
More fresh and natural, less processed
Moderation (too much of a good thing can become harmful)
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Principles of a Healthy Diet
Provide calorie needs (input = output)
More complex carbohydrate, less simple carbohydrate
More unsaturated fat, less saturated fat
More plant products and less animal product
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John 6:35
Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.”
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Fill your life with Celebrations
• A healthful diet can make you physically strong & increase life-span and quality of life.
• Spiritual food will also make you
strong and increase quality of your life and
your life-span, not just for 5-10 years, but eternally.