Principles and Labs Chapter 3 Nutrition for Wellness Prepared by: Karlyn Grimes, M.S. R.D. ©2003 Wadsworth Publishing Co

Principles and LabsPrinciples and LabsChapter 3Chapter 3

Nutrition for WellnessNutrition for Wellness

Prepared by:

Karlyn Grimes, M.S. R.D.

©2003 Wadsworth Publishing Co.

OverconsumptionOverconsumption

CaloriesCalories

SugarSugar

Sodium Sodium

FatsFats

CholesterolCholesterol

AlcoholAlcohol

Chronic Diseases Related to Chronic Diseases Related to Dietary HabitsDietary Habits

StrokeStrokeCoronary Coronary Heart DiseaseHeart Disease

AtherosclerosisAtherosclerosisCancersCancersType 2Type 2

DiabetesDiabetes

The Food Guide PyramidThe Food Guide Pyramid

Food Guide Pyramid Food Guide Pyramid Food GroupFood Group

Food ExamplesFood Examples

Bread, Cereal, Rice and PastaBread, Cereal, Rice and Pasta 1 slice of bread; ½ bagel

1 oz. ready-to-eat cereal

½ cup pasta or rice

VegetableVegetable 1 cup raw leafy vegetables

½ cup other vegetables

FruitFruit 1 medium piece of fruit

½ cup chopped fruit

¾ cup fruit juice

Milk, Yogurt and CheeseMilk, Yogurt and Cheese 1 cup milk or yogurt

1-1/2 oz. natural cheese; 2 oz. processed cheese

Meat, Poultry, Fish, Dry Beans, Meat, Poultry, Fish, Dry Beans, Eggs and NutsEggs and Nuts

2-3 oz. meat, poultry, fish;

½ cup dried beans; 1 egg; 2 T. peanut butter; 1/3 cup nuts

The Six Essential NutrientsThe Six Essential Nutrients

NutrientNutrient General FunctionGeneral Function

CarbohydratesCarbohydrates Fuel NutrientFuel Nutrient

FatsFats Fuel NutrientFuel Nutrient

ProteinsProteins Fuel NutrientFuel Nutrient

VitaminsVitamins Regulatory NutrientRegulatory Nutrient

MineralsMinerals Regulatory NutrientRegulatory Nutrient

WaterWater Regulatory NutrientRegulatory Nutrient

Classifying the NutrientsClassifying the Nutrients

MacronutrientsMacronutrients

Carbohydrates

Fats

Proteins

Water

MicronutrientsMicronutrients

Vitamins

Minerals

CalorieCalorie

DefinitionDefinitionThe amount of heat necessary to raise the temperature of 1 gram

of water 1 degree Centigrade; used to measure the energy

value of food and cost (energy expenditure) of physical activity.

Dietary CarbohydrateDietary Carbohydrate

DefinitionDefinitionA classification of dietary nutrient

containing carbon, hydrogen, and oxygen.

FunctionsFunctions1. Provide energy for work.2. Maintain cells.3. Generate heat.4. Regulate fat and protein metabolism.

Types of CarbohydratesTypes of Carbohydrates

Simple CarbohydratesSimple CarbohydratesFormed by simple and double sugar units with

little nutritive value.

Complex CarbohydratesComplex CarbohydratesCarbohydrates formed by three

or more sugar molecules linked together.

Dietary FiberDietary FiberA complex carbohydrate

in plant foods that is not digested but is essential

to the digestion process.

SolubleSoluble

InsolubleInsoluble

Major Sources of CarbohydratesMajor Sources of Carbohydrates

Major Types of CarbohydratesMajor Types of Carbohydrates

Dietary FatDietary Fat

DefinitionDefinitionNutrients containing carbon, hydrogen, some oxygen,

and sometimes other chemical elements.

FunctionsFunctions1. Provide energy for work.2. Part of the human cell structure.3. Insulator to preserve body heat.4. Shock absorber.5. Supplier of essential fatty acids.6. Carrier of fat-soluble vitamins A, D, E and K.

Types of FatsTypes of Fats

Simple FatSimple FatConsists of a glyceride molecule linked to one,

two or three units of fatty acids.

Compound FatCompound FatA combination of simple fats and other chemicals.

Derived FatDerived FatA combination of simple and compound fats.

Major Sources of FatsMajor Sources of Fats

Major Types of FatsMajor Types of Fats

Dietary ProteinDietary Protein

DefinitionDefinitionComplex organic compounds containing nitrogen

and formed by combinations of amino acids.

FunctionsFunctions1. Build and repair tissues such as muscles, blood,

internal organs, skin, hair, nails and bones.2. Form part of hormone,antibody and enzyme

molecules.3. Maintain the normal balance of body fluids.4. Used as a source of energy when carbohydrates are

not available.

Types of ProteinsTypes of Proteins

Essential Amino AcidsEssential Amino AcidsNine of the 20 amino acids are essential because the

body cannot produce them.

Nonessential Amino AcidsNonessential Amino AcidsEleven of the 20 amino acids can be manufactured in the body if food proteins in the

diet provide enough nitrogen.

Amino AcidsAmino AcidsThe building blocks of proteins which contain

nitrogen, carbon, hydrogen, and oxygen. The human body uses 20 amino acids to form various proteins.

Major Sources of ProteinsMajor Sources of Proteins

VitaminsVitaminsA Regulatory NutrientA Regulatory Nutrient

Yield no energy Organic All are essential (13) Two typesTwo types: Fat-soluble and water-soluble Vulnerable to heat, light, chemicals, etc. FunctionsFunctions: promote growth and reproduction, and

maintain health; primarily acts as coenzymes & antioxidants

Measured inMeasured in: micrograms & milligrams

The VitaminsThe Vitamins

(9)

(4)

(13 total)

MineralsMineralsA Regulatory NutrientA Regulatory Nutrient

Yield no energy Inorganic Two typesTwo types: Macro-minerals and micro-minerals Some, but not all are essential (22) Indestructible FunctionsFunctions: structural role, coenzymes, part of

biological molecules, acid-base and fluid balance, nerve impulse transmission

Measured inMeasured in: grams

MineralsMinerals

Macro-mineralsMacro-minerals Calcium Phosphorus Chloride Potassium Sulfur Sodium Magnesium

Micro-mineralsMicro-minerals Iodine Fluoride Zinc Selenium Copper Cobalt Chromium Manganese Molybdenum

WaterWaterThe “Essential” NutrientThe “Essential” Nutrient

The ‘most critical’ nutrient for sustaining life.

A person can survive only 3 days without drinking water.

Makes up ~60% of body weight. You lose ~64-80 ounces of water

a day. Essential for body temperature

regulation, transportation of nutrients and wastes in the body, joint lubrication, all chemical reactions, and maintenance of blood volume.

Approximate Proportions of Approximate Proportions of Nutrients in the Human BodyNutrients in the Human Body

1% Carbohydrates

6% Minerals

16% Protein

17% Fat

61% Water

1% Carbohydrates

5% Minerals

12% Protein

27% Fat

56% Water

FoodFood

Adenosine Triphosphate (ATP)Adenosine Triphosphate (ATP)

ATP/ATP/ATP-CP ATP-CP SystemSystem

Anaerobic/Anaerobic/Lactic AcidLactic Acid

SystemSystem

Aerobic Aerobic SystemSystem

Energy PathwaysEnergy Pathways

Energy Production Mechanisms Energy Production Mechanisms During Physical ActivityDuring Physical Activity

Balancing The DietBalancing The Diet

CarbohydrateCarbohydrate45-65% of total calories45-65% of total calories– Complex Carbohydrates: 20-45% of total calories– Simple Carbohydrates: <25% of total calories– Fiber: 25-38 grams per day

FatFat20-35% of total calories20-35% of total calories– Monounsaturated Fats: up to 20% of total calories– Polyunsaturated Fats: up to 10% of total calories– Saturated Fats: <7% of total calories

ProteinProtein10-35% of total calories10-35% of total calories

The Recommended The Recommended Dietary AllowancesDietary Allowances

Required Daily Values for Food LabelsRequired Daily Values for Food LabelsBased on a 2,000 calorie dietBased on a 2,000 calorie diet

FatFat– 30% = 65 grams

Saturated FatSaturated Fat– 10% = 20 grams

CholesterolCholesterol– 300 milligrams

Carbohydrate (total)Carbohydrate (total)– 60% = 300 grams

FiberFiber– 25 grams (11.5 g per 1,000)

ProteinProtein– 10% = 50 grams

SodiumSodium– 2,400 milligrams

Required Food Label Daily Required Food Label Daily Values for Vitamins and MineralsValues for Vitamins and Minerals

Vitamin AVitamin A– 5,000 IU

CalciumCalcium– 1,000 mg

Vitamin CVitamin C– 75 mg

IronIron– 18 mg

Calorie Value of FoodCalorie Value of Food

The Benefits of a Vegetarian DietThe Benefits of a Vegetarian Diet

Weight control Low saturated fat &

cholesterol intake Higher fiber intake Higher phytochemical &

antioxidant intake Lower risk of:

– Heart disease– Type II diabetes– Cancer

Types of VegetariansTypes of Vegetarians

Vegans

Exclude all animal

derived food.

Ovolactovegetarians

Include dairy products

and eggs from the

animal kingdom.

Lactovegetarians

Include only dairy

products from the

animal kingdom.

Macrobiotic Diets

Exclude all foods except

a few types of

grains & vegetables.

Nutrients to Watch in a Nutrients to Watch in a Vegetarian DietVegetarian Diet

Protein Vitamin B12 Vitamin D Riboflavin Calcium Iron Zinc

Mediterranean Diet PyramidMediterranean Diet Pyramid

Individuals Who May Need Individuals Who May Need Nutrient SupplementationNutrient Supplementation

Alcoholics and street-drug usersAlcoholics and street-drug users VegansVegans Individuals on low calorie dietsIndividuals on low calorie diets Older adultsOlder adults Newborn infantsNewborn infants Individuals with disease-related disordersIndividuals with disease-related disorders Individuals taking nutrient displacing Individuals taking nutrient displacing

medicationsmedications

Antioxidant ProtectionAntioxidant Protection

AntioxidantsAntioxidants: Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds.

Oxygen Free RadicalsOxygen Free Radicals: Substances formed during metabolism that attack and damage structures in the body and can lead to various chronic diseases.

Vitamin CVitamin C5 to 9 servings of fruits 5 to 9 servings of fruits

and vegetables each dayand vegetables each day

Antioxidant EffectAntioxidant Effect

Appears to deactivate

oxygen free radicals

thereby lowering the risk

of developing heart

disease, cancer and

cataracts.

Food SourcesFood Sources Citrus fruit Kiwi fruit Cantaloupe Strawberries Broccoli and cauliflower Green and red peppers Cabbage

Vitamin EVitamin ESupplementation may be necessarySupplementation may be necessary


Protects lipids from

oxidation thereby

reducing atherosclerosis

and stroke risk.

Food SourcesFood Sources Vegetable oils Yellow and green leafy

vegetables Margarine Wheat germ Oatmeal Almonds Whole grain breads and

cereals

Beta CaroteneBeta Carotene“skip the pill and eat the carrot”“skip the pill and eat the carrot”


Soaks up oxygen free

radicals, but not linked

to reducing the risk of

heart disease and cancer.

Food SourcesFood Sources Carrots Squash Pumpkin Sweet potatoes Broccoli Green leafy vegetables

SeleniumSelenium


Helps prevent damage to

cell structures. Reduces

the risk of prostate,

colorectal, and lung

cancer.

Food SourcesFood Sources Seafood Brazil nuts Meat Whole grains

FolateFolateA member of the B vitamin familyA member of the B vitamin family

BenefitsBenefits Recommended for all

premenopausal women because it reduces the risk of birth defects.

Lowers the risk for colon and cervical cancers, and atherosclerosis.

Food SourcesFood Sources Goal: 5+ servings of

fruits and veggies per day

Genetically Modified FoodsGenetically Modified Foods

DefinitionDefinition

Foods whose basic genetic material (DNA) is

manipulated by inserting genes with desirable traits from one plant, animal or

microorganism into another one to either

introduce new traits or enhance existing ones.

Benefits of GM FoodsBenefits of GM Foods Disease resistance Resistance to

environmental extremes Less fertilizer and

pesticide usage Longer lasting Better nutritional profile Better tasting

Sources of Energy for Sources of Energy for Physical ActivityPhysical Activity

Glucose– Rest = supplies 1/3 of

the energy needs– Primary substrate for

exercise above 60% VO2 max

Glycogen– Liver (25%) and

muscles (75%) Carbohydrate loading

Fatty acids– Rest = supplies 2/3 of

the energy needs– Primary substrate for

exercise below 60% VO2 max

Creatine SupplementationCreatine SupplementationErgogenic EffectsErgogenic Effects

Prolongs the ability to perform high intensity exercise of short duration

Delays fatigue allowing for greater strength and muscle gains

Delays lactic acid build up

Creatine SupplementationCreatine SupplementationPotential Side EffectsPotential Side Effects

Water vs. muscle weight gain Muscle cramping, spasms

and strains Nausea Dehydration Kidney abnormalities Long term effects are

unknown

Creatine SupplementationCreatine SupplementationDosage RecommendationsDosage Recommendations

Loading PhaseLoading Phase 20-25 grams for 5-6

days, divided doses

Maintenance PhaseMaintenance Phase 2 grams/day

CommentsComments Take in combination

with a high-carbohydrate food

Not intended for endurance athletes

Amino Acid SupplementsAmino Acid Supplements

0.8 g/kg– 154lbs/2.2 = 70 kg x 0.8 g/kg

= 56 grams of protein/day

Not required for individuals eating adequate calories and a variety of foods

Extra protein is burned for energy or stored as fat

Avoid single amino acid supplements

OsteoporosisOsteoporosis

Common locations hip, wrist and spine

Men vs. women– 30% of men 75+ years

have osteoporosis– 30% of

postmenopausal women

Definition: softening, deterioration, or loss of bone mineral density that leads to disability, bone fractures, and even death from medical complications.

Threats to Bone HealthThreats to Bone Health

How to Maintain Bone HealthHow to Maintain Bone Health

Consume adequate calcium in the dietConsume adequate calcium in the diet

Consider calcium supplements Consider calcium supplements

Consume fewer soft drinks, coffee and alcoholConsume fewer soft drinks, coffee and alcohol

Keep protein intake in checkKeep protein intake in check

Perform regular weight bearing exercisePerform regular weight bearing exercise

Maintain regular menstrual cyclesMaintain regular menstrual cycles

Consider hormone replacement therapyConsider hormone replacement therapy

IronIronOxygen TransportationOxygen Transportation

AnemiaAnemia = lack of iron and fewer red blood cells leads to fatigue.

To enhance iron absorption consume foods high in vitamin C and cook in iron skillets.

Consume calcium and iron separately.Choose more beans, peas, green leafy

vegetables, enriched grain products, egg yolk, fish, and lean meats.

Dietary Guidelines for AmericansDietary Guidelines for Americans20002000

The ABC’s For Your Health

1.1. AAim For Fitness

2.2. BBuild A Healthy Base

3.3. CChoose Sensibly


1.1. AAim for Fitness Aim for a healthy weight.

Body Mass Index (BMI) Portion control

Be physically active each day. 30 minutes of moderate

physical activity most or preferably all days of the week (weight maintenance)

30 minutes+ for weight loss


2.2. BBuild A Healthy Base Let the Pyramid guide

your food choices. Choose a variety of

grains daily, especially whole grains.

Choose a variety of fruits and vegetables daily.

Keep food safe to eat.


3.3. CChoose Sensibly Choose a diet that is low

in saturated fat and cholesterol and moderate in total fat.

Choose beverages and foods to moderate your intake of sugars.

Choose and prepare foods with less salt.

If you drink alcoholic beverages, do so in moderation.

Personal Health ResourcesPersonal Health Resources American Dietetic AssociationAmerican Dietetic Association

– http://www.eatright.org US Department of Agriculture Center for Nutrition US Department of Agriculture Center for Nutrition

Policy and PromotionPolicy and Promotion– http://www.usda.gov/cnpp

Dietary Guidelines from the Food and Nutrition Dietary Guidelines from the Food and Nutrition Information CenterInformation Center– http://www.nal.usda.gov/fnic/dga/index.html

The Interactive Food Guide PyramidThe Interactive Food Guide Pyramid– http://www.nal.usda.gov:8001/py/pmap.htm

Nutrition and Athletic PerformanceNutrition and Athletic Performance– http://www.ms-se.com

Supplement InformationSupplement Information– http://www.acsm.org/health+fitness/comments.htm

Documents

Principles and Labs Chapter 3 Nutrition for Wellness Prepared by: Karlyn Grimes, M.S. R.D. ©2003 Wadsworth Publishing Co