nutrition for wellness
DESCRIPTION
Nutrition for Wellness. Chapter 3. Nutrients. Fuel nutrients Carbohydrates, fat, protein Regulatory nutrients Vitamins, minerals, water Nutrient density Calories. Carbohydrates. Simple carbohydrates Monosaccharides Glucose, fructose, galactose Disaccharides Sucrose, lactose, maltose. - PowerPoint PPT PresentationTRANSCRIPT
2010 Cengage-Wadsworth
Nutrition for Wellness
Chapter 3
2010 Cengage-Wadsworth
Nutrients
• Fuel nutrientsCarbohydrates, fat, protein
• Regulatory nutrientsVitamins, minerals, water
• Nutrient density• Calories
2010 Cengage-Wadsworth
Carbohydrates
• Simple carbohydratesMonosaccharides
• Glucose, fructose, galactose
Disaccharides• Sucrose, lactose, maltose
2010 Cengage-Wadsworth
Carbohydrates
• Complex carbohydratesStarchDextrinsGlycogen
• FiberSoluble fiberInsoluble fiberTips to increase fiber in your diet
2010 Cengage-Wadsworth
Fats (Lipids)
• Simple fats• Saturated fats• Unsaturated fats
Monounsaturated fats (MUFAs)Polyunsaturated fats (PUFAs)Trans fatty acidsPolyunsaturated omega fatty acids
2010 Cengage-Wadsworth
Fats (Lipids)
• Compound fatsPhospholipidsGlucolipidsLipoproteins
• Derived fatsSterols
2010 Cengage-Wadsworth
Proteins
• Functions in the body• Amino acids• Protein quality• Health effects
2010 Cengage-Wadsworth
Vitamins
• Fat-soluble vitaminsA, D, E, K
• Water-soluble vitaminsB complex, C
• Functions - Table 3.4
2010 Cengage-Wadsworth
Minerals
• General functions• Specific functions - Table 3.5
2010 Cengage-Wadsworth
Water
• Functions in the body• Food/beverage sources
2010 Cengage-Wadsworth
Balancing the Diet
• Percentages of energy from macronutrients
• Adequacy - vitamins, minerals, water
2010 Cengage-Wadsworth
Nutrition Standards
• Dietary Reference Intake (DRI)Estimated Average Requirement
(EAR)Recommended Dietary Allowance
(RDA)Adequate Intake (AI)Upper Intake Level (UL)
• Daily Values (DVs)
2010 Cengage-Wadsworth
Nutrient Analysis
• Steps for nutrient analysis
2010 Cengage-Wadsworth
Achieving a Balanced Diet
• MyPyramid• Choosing healthy foods• Vegetarianism
Types of vegetariansNutrient concernsNutsSoy products
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Achieving a Balanced Diet
• Probiotics• Diets from other cultures
Mediterranean dietEthnic dietsStrategies for healthier restaurant
eating
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Nutrient Supplementation
• Supplements• Who benefits?• Antioxidants
Vitamin EVitamin CBeta-caroteneSelenium
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Nutrient Supplementation
• Multivitamins• Vitamin D• Folate• Side effects
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Benefits of Foods
• Functional foods• Genetically modified crops
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Energy Substrates for Physical Activity
• Fuels for body cells• Energy (ATP) production
ATC-CP systemAnaerobic or lactic acid systemAerobic system
2010 Cengage-Wadsworth
Nutrition for Athletes
• Energy needs• Carbohydrate loading• Hyponatremia• Creatine supplementation• Amino acid supplements
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Bone Health & Osteoporosis
• Osteoporosis• Maintaining bone health• Hormone-replacement therapy
(HRT)
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Iron Deficiency
• Importance of iron• Causes of deficiency
2010 Cengage-Wadsworth
2005 Dietary Guidelines for Americans
• Consume a variety of foods within & among the basic food groups while staying within energy needs
• Control calorie intake to manage body weight
• Be physically active every day
2010 Cengage-Wadsworth
2005 Dietary Guidelines for Americans
• Increase daily intake of fruits & vegetables, whole grains, & non-fat or low-fat milk & milk products
• Choose fats wisely for good health• Choose carbohydrates wisely for
good health
2010 Cengage-Wadsworth
2005 Dietary Guidelines for Americans
• Choose & prepare food with little salt
• If you drink alcoholic beverages, do so in moderation
• Keep food safe to eat
2010 Cengage-Wadsworth
Proper Nutrition: A Lifetime Prescription for Healthy Living
• Nutrition is 1 of 3 key factors for health, longevity, & quality of life
• Prevention vs. treatment