WellnessChapter 8

pp. 174-185

Guidelines for a Healthy Lifestyle

Nutrition and Nutrientsp. 174

• Nutrition – the science of foods, the nutrients and other substances they contain, and their actions within the body

The Six Basic Nutrientsp. 174

• Nutrients – substances obtained from food that promote growth, maintenance, or repair

• 6 basic nutrients 1. Proteins2. Fats3. Carbohydrates4. Vitamins5. Minerals6. Water

The Six Basic Nutrientspp. 176-177

• 1. Protein – energy yielding nutrient providing 4 calories per gram– Provides the basic materials for cell growth and repair– Made of the building blocks called amino acids

• 20 amino acids• Out of the 20 only 11 can be manufacture by the body• The other 9 must be obtained from food

– Complete proteins – contains all of the essential amino acids

– Incomplete proteins – contains only some to the essential amino acids or may contain all but in sufficient amounts

– Only 15 percent of total calories should come from protein

The Six Basic Nutrientspp. 178-179

• 2. Fat – energy yielding nutrient providing 9 calories per gram – Provide the body with a continuous fuel supply– Carry fat-soluble vitamins through the body– Insulates and protects body organs– Regulates hormones– Contributes to growth– Essential for healthy shin– Only 30 percent of total calories should come

from fat

The Six Basic Nutrientsp. 179

– Types of fats• Saturated fats – with a few exceptions, solid at room temperature

– Most come from animal sources– Only exceptions are coconut oil, palm oil and palm kernel oil

• Monounsaturated fats – liquid at room temperature– Peanuts, cashews, olives, avocados, olive oil, peanut oil, cottonseed oil,

and canola oil• Polyunsaturated fats – with a few exceptions, liquid at room

temperature– Most vegetable oils– Fish, margarine, walnuts, almonds, pecans, corn oil, safflower oil,

sunflower oil, and soybean oil• Cholesterol – sterol aids in digestion, is necessary for synthesis of

sex hormones, adrenal glands, protects nerve fibers, and vitamin D– Cholesterol does play a major beneficial role in the body– Too much in the blood stream, increase the risk of heart disease– It forms deposits that accumulate along the arteries, increasing the risk

of heart attacks and strokes

The Six Basic Nutrientsp. 180-181

• 3. Carbohydrates – energy yielding nutrient providing 4 calories per gram – Composed of carbon, oxygen, and hydrogen atoms– Provides the body with energy needed for daily activities

• Provides about half of all energy needed by muscles and other tissues

• Preferred fuel for the brain and nervous system– 2 kinds of carbohydrates

• Simple carbohydrates – sugars– Glucose – the body’s fuel– Fructose – the sweet sugar from fruits, honey, and maple syrup– Sucrose – table sugar– Lactose – milk sugar

The Six Basic Nutrientsp. 181-182

• Complex carbohydrates – starches– Composed of long chains of glucose units– In grains and vegetables– Chief energy source– Helps keeps the blood sugar stay at a constant level– Reduces the risks for hearts disease, cancer and other

degenerative diseases– Most are rich in vitamins and minerals– Many contain a significant amount of protein– Provides a steady source of energy– Stored in the muscles– Glycogen – it is stored in the liver as glycogen, which fuels the

body when it needs a sudden burst of energy

The Six Basic Nutrientsp. 182

• Complex carbohydrates – starches– Dietary fiber – a complex carbohydrate in food

• Mostly indigestible • Yields no calories• Holds water• Prevents infection of the appendix (appendicitis)• Reduces risk of heart disease because it controls blood

cholesterol levels• Reduces the risk of diabetes because it controls blood

glucose concentration • Reduces risk of cancer because some fibers bind cancer-

causing agents in the digestive tract, keeping them from the intestinal walls

• Helps prevent obesity because fiber rich food allows one to chew longer, fill up sooner, and are low in calories

• 30 grams of fiber should be eaten a day

The Six Basic Nutrientsp. 182-183

• 4. Vitamins – Organic, essential nutrients in small amounts to perform specific functions that promote growth, maintenance, or repair– Non energy-yielding nutrient– Facilitators of body processes– 2 categories of vitamins

• Fat-soluble vitamins – vitamins A, D, E and K– Stored in the body’s fat cells

• Water-soluble vitamins – vitamins C and B complex vitamins– Dissolve readily in water

The Six Basic Nutrientsp. 184-185

• 5. Minerals – Inorganic elements that the body needs to provide specific body functions– Non energy-yielding nutrient– Facilitators of body processes– Two important minerals• Calcium – required for strong teeth and bone

formation; maintenance of good muscle tone, heartbeat, and nerve function• Iron – Major component of hemoglobin; aids in energy

utilization

The Six Basic Nutrientsp. 185

• Water – is a major component of blood, which carries oxygen and nutrients to all cells in the body– Helps your body get rid of waste– Helps you digest foods– Maintains the proper electrolyte balance– Lubricates joints – Regulates body temperature– 60 percent of your body is water– 8-ounces of water per day

• unless you are physically active, live in a hot climate, or perspire excessively– Thirst is not a good indicator of water deficit– A rough indicator is the color of your urine

• Not drinking enough water – dark amber color or a strong odor• Drinking enough water – passing a full bladder of colorless or pale yellow

urine at least 4 times a day

Dietary Reference Intakespp.185-187

• DRI – Dietary Reference Intake – A set of nutrient values for the dietary nutrient intakes of healthy

people– It includes EAR, RDA, AI, TUIL

• EAR – Estimated Average Requirement – The amount of a nutrient that will maintain a specific biochemical or

physiological function in half of the population• RDA – Recommended Dietary Allowance

– The average daily amount of a nutrient considered adequate to meet the known nutrient needs of most healthy people

• AI – Adequate– The average amount of a nutrient that appears to be sufficient to

maintain a specific criteria• TUIL – Tolerable Upper Intake Level

– The maximum amount of a nutrient that seems to be safe for most healthy people and beyond which there is an increased risk of adverse effects

Daily Values and Food Labelsp. 188

• DV – Daily Values – References values of daily requirements developed by the Food and Drug Administration (FDA) specifically for use on food labels– Based on a 2,000 calorie diet– Each nutrient in a serving is a percent of that

nutrient’s daily recommended intake– All nutrients must be listed on the label

How to Choose Nutritious Foodsp. 191-193

• USDA Food Guide – A food group plan that assigns foods to major groups– For more information – pp. 192-193 (figure 8.7)– Mypyramid – p. 195 (figure 8.6) / MyPyramid.gov

Nutrient Supplementsp. 195-196

• Nutrient Supplements– If your lack a specific nutrient, a supplement may be needed– If your energy intake is below 1.500, calories per day, a supplement may be

needed– If you know that you will be eating irregularly, a supplement may be needed– A single, balanced, vitamin/mineral supplement will suffice– Get one that in which the nutrients levels are at or slightly below the RDA