nutrition for wellness

2010 Cengage-Wadsworth

Nutrition for Wellness

Chapter 3


Nutrients

• Fuel nutrientsCarbohydrates, fat, protein

• Regulatory nutrientsVitamins, minerals, water

• Nutrient density• Calories


Carbohydrates

• Simple carbohydratesMonosaccharides

• Glucose, fructose, galactose

Disaccharides• Sucrose, lactose, maltose


Carbohydrates

• Complex carbohydratesStarchDextrinsGlycogen

• FiberSoluble fiberInsoluble fiberTips to increase fiber in your diet


Fats (Lipids)

• Simple fats• Saturated fats• Unsaturated fats

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


Fats (Lipids)

• Compound fatsPhospholipidsGlucolipidsLipoproteins

• Derived fatsSterols


Proteins

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


Vitamins

• Fat-soluble vitaminsA, D, E, K

• Water-soluble vitaminsB complex, C

• Functions - Table 3.4


Minerals

• General functions• Specific functions - Table 3.5


Water

• Functions in the body• Food/beverage sources


Balancing the Diet

• Percentages of energy from macronutrients

• Adequacy - vitamins, minerals, water


Nutrition Standards

• Dietary Reference Intake (DRI)Estimated Average Requirement

(EAR)Recommended Dietary Allowance

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

• Daily Values (DVs)


Nutrient Analysis

• Steps for nutrient analysis


Achieving a Balanced Diet

• MyPyramid• Choosing healthy foods• Vegetarianism

Types of vegetariansNutrient concernsNutsSoy products


Achieving a Balanced Diet

• Probiotics• Diets from other cultures

Mediterranean dietEthnic dietsStrategies for healthier restaurant

eating


Nutrient Supplementation

• Supplements• Who benefits?• Antioxidants

Vitamin EVitamin CBeta-caroteneSelenium


Nutrient Supplementation

• Multivitamins• Vitamin D• Folate• Side effects


Benefits of Foods

• Functional foods• Genetically modified crops


Energy Substrates for Physical Activity

• Fuels for body cells• Energy (ATP) production

ATC-CP systemAnaerobic or lactic acid systemAerobic system


Nutrition for Athletes

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


Bone Health & Osteoporosis

• Osteoporosis• Maintaining bone health• Hormone-replacement therapy

(HRT)


Iron Deficiency

• Importance of iron• Causes of deficiency


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



• 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



• Choose & prepare food with little salt

• If you drink alcoholic beverages, do so in moderation

• Keep food safe to eat


Proper Nutrition: A Lifetime Prescription for Healthy Living

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

• Prevention vs. treatment

nutrition for wellness

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