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Improving Your Nutrition
© 2013 Pearson Education, Inc.
Nutrition ConceptsNutrient
– A chemical in food crucial to the body's growth and functioning; includes proteins, carbohydrates, fats, vitamins, minerals, and water
Nutrition– The study of how people consume and use food nutrients
A good diet can:– Help sustain desirable body mass and weight
– Alleviate feelings of stress and depression
– Act as preventative medicine against disease and infection
© 2013 Pearson Education, Inc.
Why College Years Are a Nutritional Challenge
Most students have less-than optimal eating
habits.
College life presents obstacles to good
nutrition. – Time and money pressures
– Lack of home-cooking facilities
– Poor personal habits and attitudes about food
– Emotional stress
© 2013 Pearson Education, Inc.
Comparing Eating Habits
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What Are the Main Nutrients in Food?• Essential Nutrients
– What we need to obtain from food for normal functioning
– Proteins, fats, carbohydrates, vitamins, minerals, and water
– Measures: calories, Calories, and Kilocalories• Energy released by the body is measured in calories
(lowercase).• A larger measure used by nutritionists is kilocalories or
Calories (uppercase).• 1 Calorie or kilocalorie = 1,000 calories• in common usage, lowercase "calories" refers to kilocalories
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Six Groups of Essential Nutrients
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Proteins
• Proteins:– Biological molecules composed of amino acids
– The "building block" of bodily structure and function
– Functional proteins perform crucial bodily tasks.
– Nutritionists recommend getting about 10 percent of daily calories from protein.
– Protein needs for most people are met in a typical diet; higher amounts are needed only if fighting off serious infection.
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Complementary Proteins
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Determining Daily Protein Requirements
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Carbohydrates• A class of nutrients containing sugars and starches
and supplying most of the energy for daily living
• Carbohydrates may be simple or complex.– Simple:
• Deliver energy in quickly useable forms• Common in whole, unprocessed foods
– Complex: • Deliver "timed-release" energy• Found in grains, cereals, fruits, vegetables, and root plants
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Simple Sugar vs. Complex Carbohydrate
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Fiber
• Indigestible carbohydrates that speed the passage of partially digested food through the digestive tract
• Helps control appetite and body weight by creating a feeling of fullness without adding calories
– Insoluble fiber speeds the passage of foods and reduces some bacterial enzymes.
– Soluble fiber attaches to water molecules and helps lower blood cholesterol and the risk of cardiovascular disease.
• The glycemic index measures how foods raise blood sugar levels. Dietary fiber can help you avoid eating more high-sugar foods.
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Whole Grains vs. Refined Grains
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Fats
• "Fats" is the common term for lipids, a class of molecules that includes fats and oils.
• At room temperature, most fats are solid and oils are liquid.
• Chains of fats and oils are called fatty acids, which occur in the body in the form of triglycerides.
• Essential fatty acids are those that we cannot construct in our cells; therefore, they must be consumed in our diet.
• Different kinds of fats:– Saturated, unsaturated, mono- and polyunsaturated, and trans fats
(partially hydrogenated)
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Triglycerides and Fatty Acids
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Fats continued
• Generally, lipids high in saturated fats are unhealthy, and those high in mono- and polyunsaturated fats are healthier.
• Trans fats can be even worse than saturated fats for health.
• Omega-3 and omega-6 fatty acids:– Two essential fatty acids
– Polyunsaturated oils are high in omega-3 and omega-6 fatty acids
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Saturated vs. Unsaturated Fats
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Fats continued
• Fats and Health: Guidelines– Check food labels for fat and saturated fat levels.
– Beware of "low fat" food claims; these foods are not necessarily healthy.
– Reduce consumption of saturated and trans fats.
– Choose foods higher in mono- and polyunsaturated fats.
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Vitamins
• Vitamins are organic compounds we need in small amounts to promote growth and overall health.
• Some vitamins can be toxic in high doses.
• Water-soluble vitamins dissolve only in water.
• Fat-soluble vitamins dissolve only in fat.
• Because they're not stored in the body, water-soluble vitamins must be replenished regularly.
• A balanced diet supplies most vitamin needs; some people would benefit from supplements, such as those with special needs or those who don't eat sufficient fruits and vegetables.
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Guide to Vitamins
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Guide to Vitamins continued
© 2013 Pearson Education, Inc.
Guide to Vitamins continued
© 2013 Pearson Education, Inc.
© 2013 Pearson Education, Inc.
Minerals
• Minerals are micronutrients that enable key bodily functions and help us absorb vitamins.
• Major minerals (macrominerals) are needed in larger amounts.
• Trace minerals (microminerals) are needed in smaller amounts.
• Three minerals—sodium, calcium, and iron—play crucial roles, so excesses or deficiencies can cause serious health concerns.
© 2013 Pearson Education, Inc.
© 2013 Pearson Education, Inc.
© 2013 Pearson Education, Inc.
© 2013 Pearson Education, Inc.
Water
• Water helps maintain your proper salt and pH balance, and helps transport substances within your body.
• Without sufficient water, most people get quickly dehydrated. Several days without water can result in shock and death.
• Individual water needs vary by age, body size, diet, exercise level, overall health, environmental temperature, and humidity.
• "Energy drinks" should not be long-term substitutes for consuming water.
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How Can I Achieve a Balanced Diet?
Follow Guidelines for Good Nutrition
– Resources include the government's nutritional advice to the public published as the 2010 Dietary Guidelines for Americans.
– Read and understand food labels.
– Determine your individual calorie needs.
– Understand portion sizes and adjust to fit your needs.
– Use food guides and other dietary tools.
© 2013 Pearson Education, Inc.
© 2013 Pearson Education, Inc.
Nutrition Keys
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Daily Reference Values
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Portion Control
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How Can I Achieve a Balanced Diet? continued
Acquire Skills to Improve Your Nutrition– Reading food labels
– Keeping a food diary
– Using diet analysis software
Adopt the Whole Foods Habit– Nutrient-dense foods
– High-volume foods
– Low-calorie foods
– High-fiber foods
– Antioxidant-rich foods
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Comparing Sandwiches
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Comparing Calorie Density in Common Foods
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Do I Need Special Nutrition for Exercise?
Most Exercisers– Can follow general nutritional guidelines
– Best source of energy is carbohydrates
– Include some proteins to assist in strength training and endurance
Elite Athletes– Need higher intake of protein, fats, carbohydrates, fluids,
and some supplements
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Metabolic Fuels Used during Exercise
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Do I Have Special Nutritional Needs?
• Women have extra nutrient needs at certain ages.
• Children need key nutrients for proper growth.
• Adults over age 50 have changing needs for vitamins and minerals.
• Vegetarians must monitor their nutrient intake and pay special attention to eating a variety of daily foods.
• People with diabetes must reduce carbohydrates.
© 2013 Pearson Education, Inc.
© 2013 Pearson Education, Inc.
Food Safety
• Watch expiration dates.
• Use proper storage and handling techniques:– Keep hands and surfaces clean.
– Separate raw and cooked foods.
– Scrub and rinse produce thoroughly.
– Heat cooked foods sufficiently to kill germs.
– Refrigerate perishable foods.
– Be careful with common sources of food-borne illness including raw eggs, meat, poultry, and fish; unwashed or outdated beans or sprouts; and unpasteurized milk and juices.
© 2013 Pearson Education, Inc.
Create a Behavior Change Plan for NutritionAssess Your Current Diet
– Record what you eat via a manual food diary or dietary software.
– Identify your patterns of eating. Are they boredom- or stress-induced?
Review Your Behavior Change Skills– Look at your motivation.
– Identify barriers to a better diet.
– Commit to learning about better nutrition.
– Choose a target behavior.
– Identify where you stand relative to change.
– Look to the example of a role model.
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Create a Behavior Change Plan for Nutrition continued
Get Set to Apply Nutritional Skills– Examine food guides to compare your daily servings of
various food groups with the amounts that nutritionists recommend.
– Read food labels more often, and watch for those nutrients you've identified as problematic in your own diet.
– Recognize proper portion sizes and note when the helping you are served is too big.
– Use www.ChooseMyPlate.gov or other kinds of diet software to get an individual analysis of the daily calories and nutrients you consume.
© 2013 Pearson Education, Inc.
Create a Behavior Change Plan for Nutrition continued
Create a Nutrition Plan– Begin planning your own program using Lab 7.3. As you
work through the lab, write down your own notes and observations.
– Keep track of calories for your new plan.
– After two weeks, discuss the plan and your results with your fitness/health instructor, and revise if necessary.
– For several weeks, continue tracking your daily diet, either manually or using www.ChooseMyPlate.gov.
Build Your Menu 3 meals/2 snacks per day
•Must include 3 meals and two snacks.
•Budget for one week $100
•Include essential nutrients
•No supplements
•Consider taste, cost, prep time
•Don’t forget water
•Include a specific grocery list, estimate cost.
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