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Nutrition for Wellness. Chapter 3. Objectives. Define nutrition and describe its relationship to health and well-being. Learn to use the USDA MyPyramid guidelines for healthier eating. - PowerPoint PPT Presentation
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Nutrition for WellnessNutrition for Wellness
Chapter 3
ObjectivesObjectives Define nutrition and describe its
relationship to health and well-being. Learn to use the USDA MyPyramid
guidelines for healthier eating. Describe the functions of the nutrients –
carbohydrates, fiber, fats, proteins, vitamins, minerals, and water – in the human body.
ObjectivesObjectives Define the various energy production
mechanisms of the human body. Be able to conduct a comprehensive
nutrient analysis and implement changes to meet the Dietary Reference Intakes (DRIs).
Identify myths and fallacies regarding nutrition.
ObjectivesObjectives Become aware of guidelines for nutrient
supplementation. Learn the 2010 Dietary Guidelines for
Americans. Analyze your diet and plan for healthy
nutrition.
IntroductionIntroduction Proper nutrition is essential to overall
health Healthy body functioning
Nutrients – variety of sources U.S. diet
Overconsumption Chronic disease
MyPyramid: Steps to a MyPyramid: Steps to a Healthier YouHealthier You
NutrientsNutrients Essential nutrients
“Fuel nutrients” Regulatory nutrients Fiber
Macronutrients vs. micronutrients Nutrient density Calorie
CarbohydratesCarbohydrates Major source of calories Functions 4 calories per gram Simple carbohydrates
Monosaccharides Disaccharides
Major Types of Major Types of CarbohydratesCarbohydrates
CarbohydratesCarbohydrates Complex carbohydrates
Starch, dextrins, and glycogen Fiber
Sources Health benefits Recommended intake Soluble and insoluble fiber Common types of fiber
Fats (Lipids)Fats (Lipids) Source of energy
9 calories per gram Part of human cell
structure Functions of fat
Fat-soluble vitamins
Fats (Lipids)Fats (Lipids) Simple fats
Triglycerides Saturated fats
Sources and characteristics Unsaturated fats
MUFA PUFA Sources and characteristics
Fats (Lipids)Fats (Lipids) Simple fats
Trans fatty acids “Partial hydrogenation” Health risks Sources Food labels and ingredient lists
Fats (Lipids)Fats (Lipids) Simple fats
Polyunsaturated omega fatty acids Omega-3 fatty acids
EPA, DHA, and ALA Sources
Omega-6 fatty acids LA, GLA, and AA Sources
Health benefits
Fats (Lipids)Fats (Lipids) Compound fats
Examples Lipoproteins
HDL, LDL, VLDL Derived fats
Combine simple and compound fats Sterols
ProteinsProteins Main substance for building & repairing Part of antibodies, hormones, and
enzymes 4 calories per gram Amino acids
Essential and nonessential Protein quality Excess and deficient levels of protein
Amino AcidsAmino Acids
Vitamins and Minerals Vitamins and Minerals Vitamins
Roles of vitamins in the body Fat soluble Water soluble
Minerals Roles of minerals in the body
Water Water Most important
nutrient Percent of total body
weight Sources Recommended intake Dehydration
Thirst signal
Balancing the DietBalancing the Diet National Academy of Sciences (NAS)
recommendations Flexibility in planning Essential vitamins, minerals, and water Sources of fat calories
Replace saturated and trans fatty acid intake
Recommended Intake Recommended Intake Expressed as Percentage of Expressed as Percentage of Total CaloriesTotal Calories
Nutrition StandardsNutrition Standards Dietary Reference Intakes (DRIs)
Encompasses four reference values Estimated average requirement (EAR) Recommended dietary allowance (RDA) Adequate intake (AI) Tolerable upper intake level (UL)
Nutrition StandardsNutrition Standards Daily Values (DVs)
Reference values used on food-packaging labels
Based on 2,000 calorie diet Estimated energy requirement (EER)
Food Label with U.S. Food Label with U.S. Recommended Daily Values Recommended Daily Values
Nutrient AnalysisNutrient Analysis Keep a 3-day record of all
foods and beverages consumed
Average daily fat consumption Decrease from 20 years
ago Increase in caloric intake
Achieving a Balanced DietAchieving a Balanced Diet Eat variety of nutrient-dense foods Monitor total daily caloric intake Food groups
Whole grains, vegetables, fruits, and milk provide nutritional base
Meats and beans group Oils
Choosing Healthy FoodsChoosing Healthy Foods Conscious effort to
select nutritious foods
Label misinformation
Meal planning & adequate coping strategies
VegetarianismVegetarianism Basic types of vegetarians Dietary Guidelines for Americans
Nutritional deficiencies Infants and children
Nutrient concerns Protein, vitamin B12, vitamin D,
riboflavin, calcium, iron, and zinc
Nuts and Soy ProductsNuts and Soy Products Nuts
Fat content and composition Vitamins and minerals
Soy products Benefits of soy Intake recommendations
Probiotics Probiotics Friendly microbes
Roles in the body Health benefits Food sources
Advanced Glycation End Advanced Glycation End Products (AGEs)Products (AGEs)
Contribution to disease development Production of AGEs Food sources Food preparation techniques Guidelines to decrease AGEs
Diets from Other CulturesDiets from Other Cultures Mediterranean
Diet Features
Semivegetarian High fat intake Physical activity
Health benefits
Diets from Other CulturesDiets from Other Cultures Ethnic diets
Healthier than typical American diet Encourage physical activity Ethnic diet examples
African American diet (“Soul Food”) Hispanic diet Asian American diet
Common characteristics
Nutrient SupplementationNutrient Supplementation Nutrient requirements and caloric
intake Megadoses of vitamins and minerals
Vitamin D, folate, iron Groups who may benefit from
supplementation People who eat a balanced diet
Nutrient SupplementationNutrient Supplementation Antioxidants
Thwarting of chronic diseases Cannot repair damage
Commonly studied antioxidants Oxygen free radicals
Damage proteins and lipids Factors that encourage free radical
formation
Antioxidant ProtectionAntioxidant Protection
Nutrient SupplementationNutrient Supplementation Vitamin E
Sources Vitamin C
Disease benefits Sources
Beta-carotene Sources
Selenium
Nutrient SupplementationNutrient Supplementation Multivitamins
Not magic pills Vitamin D
Possible health benefits Prohormone Recommended intake Sources
Sun
Nutrient SupplementationNutrient Supplementation Folate
Premenopausal women Cancer protection Birth defects Heart attacks Recommended sources
Benefits of FoodsBenefits of Foods ADA position
statement Fruits and
vegetables Wholesome foods
Synergy Supplementation
USP
Functional FoodsFunctional Foods Specific health benefits beyond those
supplied by traditional ingredients Natural forms
Marketing tool Examples
Use in conjunction with a healthful diet
Genetically Modified CropsGenetically Modified Crops Genetically modified organism (GMO) Debate over GM foods GM crops Avoiding GM foods Safety
Energy Substrates for Energy Substrates for Physical Activity Physical Activity
Two main fuels Glucose
High carbohydrate foods Storage as glycogen
Fat Almost unlimited supply can be stored
Energy Substrates for Energy Substrates for Physical ActivityPhysical Activity
Energy (ATP) Production ATP-CP system
Depletion of CP stores Anaerobic or lactic acid system
Requires glucose Exercise sustained or 10-180 seconds
Aerobic systems VO2max
Contributions of Energy Contributions of Energy Formation During PAFormation During PA
Nutrition for AthletesNutrition for Athletes Energy for resting conditions Energy for exercise
Fat and glucose (glycogen) Proportion is related to intensity
Supplementation Proteins Calorie intake
Nutrition for AthletesNutrition for Athletes Carbohydrate loading
Glycogen storage Glycogen depletion Carbohydrate recommendations
Timing of carbohydrate intake post workout
Type of carbohydrates
Nutrition for AthletesNutrition for Athletes Hyponatremia
Cause Symptoms
Creatine supplementation Dietary sources of creatine Creatine phosphate
Two-phase supplementation Benefits and risks of supplementation
Bone Health and Bone Health and OsteoporosisOsteoporosis
Cause of osteoporosis
At risk populations Osteoporosis is
preventable Threats to bone
health “Pediatric disease”
Threats to Bone Health Threats to Bone Health (Osteoporosis)(Osteoporosis)
Bone Health and Bone Health and OsteoporosisOsteoporosis
RDA for calcium Food sources Supplements
Vitamin B12 Other dietary
factors Exercise Estrogen Bone density test
Hormone-Replacement Hormone-Replacement TherapyTherapy
Increased risk for disease Treatment for acute symptoms of
menopause Medications
Hormonal Nonhormonal Selective estrogen receptor modulators
(SERMs)
Iron DeficiencyIron Deficiency Hemoglobin RDA for iron Populations at risk for iron deficiency Physical activity Iron-rich foods
2005 Dietary Guidelines for 2005 Dietary Guidelines for AmericansAmericans
Recommendations for general public age 2 years and older
Description of healthy diet Fruits, vegetables, whole grains, and
milk products Lean meats, poultry, fish, beans, eggs,
and nuts Low in fats, cholesterol, salt, and sugar
2005 Dietary Guidelines for 2005 Dietary Guidelines for AmericansAmericans
1. Consume a variety of foods2. Control calorie intake3. Be physically active4. Increase intake of fruits, vegetables,
whole grains, and milk products5. Choose fats wisely6. Choose carbohydrates wisely
2005 Dietary Guidelines for 2005 Dietary Guidelines for AmericansAmericans
7. Choose and prepare foods with little salt
8. If you drink alcohol, do so in moderation
9. Keep food safe to eat Behaviors to prevent foodborne illness
Real Life StoriesReal Life Stories
Real Life Stories Real Life Stories Critical Thinking Critical Thinking QuestionsQuestions
1. Are there similarities/differences between Kwame’s pre-Fitness and Wellness course nutrition habits and your current eating patterns? How were his eating habits affecting his overall health and quality of life?
2. Discuss ways in which you can plan ahead to maintain healthy behaviors prior to attending a social gathering that includes food and alcohol consumption?
3. Many people like Kwame regularly consume fast foods. What wise/healthy food choices can you make when you are on the go or are unable to prepare your own meals?