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?