Wellness diet to be taught

Good nutrition?

Food that:

1. Meets your physical

needs for energy

and nutrients

2. Maintains or

improves your

energy balance

3. Is enjoyable

Calorie:

Kilocalorie (kcal), the amount of heat

necessary to raise 1 kg of water 1 degree

centigrade

Caloric Density:

The relative number of calories per unit of

weight

Food: Our Energy Source

Nutrient Density

The relative amount of vitamins and

minerals a food provides relative to its

caloric content

Empty Calories

Derived from foods which are high in fat

and/or sugar content but lack significant

amounts of vitamins and minerals

LOW NUTRIENT DENSITY

HIGH CALORIC DENSITY

Food: Our Energy Source

Nutrients for a Healthy Body

Substances the body requires for energy, and for structural and regulatory purposes

Macronutrients:

water Micronutrients:

carbohydrates vitaminsfats mineralsprotein

Nutrients:

Water

Accounts for 50-60% of total

body weight

Involved in transport, hydration

reactions, thermoregulation

Intake ensures hydration

Normal daily H2O loss = 2

to 2.5 quarts

Soft drinks, beer, coffee cause

diuresis

Hydration During Exercise

• As exercise intensity increases, so does water loss due to sweat

Water loss due to sweat during exercise in hot weather can reach 2.8 liters/hour

• At the same time, electrolytes (Cl-, Mg++, K+, and Na+) are lost in the sweat

Hydration During Exercise

• Proper hydration

Maintains lower heart rate during exercise

Maintains lower body temperature during exercise

Results in lower percieved exertion during exercise

Hydration

• Proper hydration for exercise lasting:

< 1 hr, drink 500-1000 ml water containing 30-50gm CHO

1-3 hr, drink 800-1600ml water + electrolytes and 6% CHO

>3 hr, drink 500-1000ml water + electrolytes and 6-8% CHO

Carbohydrates

Simple carbohydrates

Sugars (table sugar, fruit sugar)

Complex carbohydrates

Fiber (Grains, fruit, vegetables,

legumes)

Starch (Grains, pasta, bread,

potatoes, legumes)

Essential for general metabolism,

primary fuel source of the brain

Fiber

•Soluble•Barley, oats, fruits, legumes, sweet &

white potatoes

•Positive effect on blood cholesterol levels

•May lower heart disease risk

•Delay emptying of the stomach

•Insoluble•Vegetables, whole wheat, wheat bran,

and cereals

•“Drano” effect

•Protective for colon cancer

Dietary goal

• 55-60% of total calories

Typical American diet

• 40-45% of total calories

Eat 5-9 servings fruits & veggies per day, and 6-11 servings breads & cereals

Only4

caloriesper

gram!

Carbohydrates, Cont.

A Little Exercise in Nutrition

• Total dietary intake of 2400 calories

• Goal is 60% carbohydrates

• Out of 2400, how many calories

should come from carbohydrates?

• How many grams of Carbohydrates

are required?

The answer….

• 2400 X 0.60 = 1440 calories

• There are 4 calories per gram

1440 cal/4 grams per cal = 360 grams

1 cup of pasta = 40 grams

Fats (lipids)

Triglycerides

•Major dietary form

of fat

Polyunsaturated

Saturated

Monounsaturated

Fatty acids

Saturated - no double

bonds

Monounsaturated

(MUFA) - one double

bond

Polyunsaturated

(PUFA) - more than

one double bond

Concentrated Energy!

Fats (lipids), Cont.

Benefits of Fats

• Fuel source: efficient form of energy

storage

• Omega-3 fatty acids (fish oil):

polyunsaturated fatty acids that are

protective

• Essential for: cell membranes, steroid

hormones, absorption of some vitamins

• Provide food with: flavor, tenderness,

aroma and palatability

Fats (lipids), Cont.

FAT FACTS

• Trans fatty acids: heart disease risk

Formed from the partial hydrogenation

of vegetable oils

• increase bad cholesterol (LDL)

• decrease good cholesterol (HDL)

• Too little fat in the diet: may lead to

vitamin deficiency, impaired hormone

production

• Too much fat in the diet: leads to

body fat accumulation; obesity

CIS

TRANS

Fats (lipids), Cont.

Dietary goals

• 30% of total calories

• 10% of fat from saturated and trans

fatty-acid sources combined

Typical American diet

• ~35-40% of total calories

from fat

Major sources: red meat, fried foods,

dairy (cheese, whole milk, butter), oils...

9calories

per gram!

Fats (lipids), Cont.

Cholesterol

• Form of dietary lipid, also synthesized by

our bodies

• Structural component of cell membranes

• Precursor to steroid hormones

• Excess cholesterol contributes to heart

disease

Sources: found only in animal products

eg. meat, milk, eggs, liver, shellfish

Blood Cholesterol Levels

Desired Border High

Total C 200 200-239 240

LDL-C 130 130-159 160

HDL-C 40 60*

(women >50)

TG 200 200-399 400-1000

1000 life threatening

A Little Exercise in Nutrition

• Total dietary intake of 2400

calories

• Goal is 25% fat

• Out of 2400, how many calories

should come from fat?

• How many grams of fat are

required?

The answer…

• 2400 X 0.25 = 600 calories

• There are 9 calories per gram

600 cal/9 cal per gram = 67 gramsReese’s Peanut Butter Cup (2) = 14 g

Recap:

• 1440 calories; 360 grams of carbs

• 600 calories; 67 grams of fat

Protein

• Composed of 20 different amino acids

9 are essentialFunctions

1. Structural: component of cells (body

tissues: muscles, bones, blood, hair)

2. Regulatory: enzymes; regulate metabolic

reactions, immune function, fluid and electrolyte

balance, acid/base balance

3. Hormones: eg. insulin

4. Energy: used to make ATP, but at a high

cost to the body

Protein, Cont.

Stored Kcals in Muscle:ATP 1-2

Phosphocreatine 4-5

Glycogen 1500-1800

Triglycerides 2500-2800

Structural Protein 25,000-30,000

Protein, Cont.

Dietary goal: 12-15%

• Animal sources contain complete proteins

• Eating complementary plant proteins

provide all nine essential amino acids

•Body can not make an incomplete protein

Sources: grains, milk, fish, meat,

beans, peas, peanuts, egg whites

Nonfat

milk

Only4 caloriesper gram!

Complementary

proteins:

Protein, Cont.

legumes (peanuts, beans, lentils, peas) +

grains (wheat, rice, corn)

•Peanut butter sandwich

•Bean & rice burrito

•Hummus (garbanzo beans + sesame seeds)

Protein Requirements for Exercise

• RDA for Protein 0.8 gm/kg/day for a sedentary population

• Light to moderate exercise:

0.8 gm/kg/day

• High-intensity endurance training:

1.2-1.4 gm/kg/day

• Initial stages strength training:

1.4-1.6 gm/kg/day

Protein Requirements

• Higher requirements for protein due to increased rate of oxidation of amino acids during exercise

• Easily attained by consumption of 12% of kcals protein per day

70 kg individual

~2900Kcal/day (348 kcal protein)

4 kcal/gm87gm protein

87gm/70kg 1.2 gm/kg/day

• Far exceeds the RDA of 0.8 gm/kg/day

A Little Exercise in Nutrition

• Total dietary intake of 2400 calories

• Goal is 15% protein

• Out of 2400, how many calories

should come from protein?

• How many grams of protein are

required?

The answer...

• 2400 X .15 = 360 calories

• There are 4 calories per gram

360 cal/4 cal per gram = 90 grams

Recap:

• 1440 calories; 360 grams of carbos

• 600 calories; 67 grams of fat

• 360 calories; 90 grams of protein

Vitamins

Organic molecules that are necessary

cofactors for normal growth and

metabolism

Functions1. Regulate cellular reactions

2. Structure & synthesis of body

tissues

Fat-soluble vitamins: A, D, E, K

Water-soluble vitamins: B complex, C

Vitamins, Cont.• Vitamins A, C, E are antioxidants. Prevent free

radicals from damaging tissues; as in cancer, diabetes

and CHD.

• Vitamin A (beta-carotene): colorful fruits and

vegetables (carrots, sweet potatoes, mangoes,

apricots)

• Vitamin C: RDA: 75 mg women, 90 mg men, 100 mg

for smokers (citrus fruits, broccoli, leafy vegetables)

• Linus Pauling Inst.: 200 mg

• 8 oz orange juice=100 mg

• Vitamin E: RDA: 15 mg

• Linus Pauling Inst.-200mg, grain oils, wheat germ,

nuts, seeds, liver and SUPPLEMENTS

Vitamins, Cont.

• The B vitamins: generally involved in

energy metabolism

B-12: animal-derived foods (dairy,eggs),

vegetarians may need fortified foods

• Vitamin D: necessary to help calcium

deposit in bones

• Folic Acid (B vitamin): coenzyme;

important in DNA synthesis

Deficiency associated with birth defects and

heart disease

Fortification of flour

Minerals

Functions1. Structural: bone, teeth,

connective tissue, enzymes,

hemoglobin

2. Maintain water balance, nerve

function, enzyme activity

Important minerals

•calcium, iron, sodium

Calcium

• Osteoporosis = weak bones

• Adequate calcium intake helps maximize

bone density in youth

RDA: 1200 mg/day (ages 19-24)

800 mg/day (over 25)

1500 mg/day for women

Sources: dairy products, dark green leafy

vegetables, calcium fortified foods

Nonfat

milk

Iron

• Essential component of hemoglobin,

mitochondria

• Anemia results from low iron intake

• Women need more than men (10 mg)

(15 mg)

Sources: meat, fish, eggs, legumes,

whole grains, enriched cereals

Iron

• Iron deficiency is the most common nutrient deficiency in exercise

• Causes

inadequate intake

loss in sweat, urine and feces

hemolysis

impaired absorption in athletes

Sodium

• Electrolyte

• Assists in transmission of nerve impulses

• Assists in muscle contraction

• Excessive intake can contribute to

hypertension

• Americans get too much!

Recommendation: 2400-3000 mg/day

The Food Guide Pyramid

Meat, poultry, fish, dry beans, eggs,

and nuts

2 - 3 servings

Fruit

2 - 4 servings

Milk, yogurt, and cheese

2 - 3 servings

Vegetables

3 - 5 servings

Fats, oils, & sweets

use sparingly

Bread, cereal, rice, and pasta

6 - 11 servings

Vegetarian Food Guide

Pyramid

Whole Grains Legumes

VegetablesFruits

Nuts and Seeds

Vegetable Oils

Dairy Eggs

Sweets

Optional

A reliable source of vit. B12 should be included if no eggs or dairy are consumed.

Interpreting Food Labels

• New labels must contain

certain information

• Serving sizes are more

realistic - be sure to

check closely

• “fat free” means < 0.5 g

fat/serving

• “low fat” means < 3 g

fat/serving

Calculating Macronutrients

Calories from fat:6g x 9 kcal/g=54 kcal

54 kcal/140kcal=39%

Calories from Carbos:

19g x 4 kcal/g=76 kcal

76 kcal/140kcal=54%

Calories from Protein:2g x 4 kcal/g=8 kcal

8 kcal/140kcal= 6%

Next Time

• In Lecture

Body Composition and Weight

Management - chapter 8

Course Evaluations