Nutrition for Wellness

1. Nutrition for Wellness Chapter 3

2. Objectives • 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.

3. Objectives • 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.

4. Objectives • Become aware of guidelines for nutrient supplementation. • Learn the 2010 Dietary Guidelines for Americans. • Analyze your diet and plan for healthy nutrition.

5. Introduction • Proper nutrition is essential to overall health • Healthy body functioning • Nutrients – variety of sources • U.S. diet • Overconsumption • Chronic disease

6. MyPyramid: Steps to a Healthier You

7. Nutrients • Essential nutrients • “Fuel nutrients” • Regulatory nutrients • Fiber • Macronutrients vs. micronutrients • Nutrient density • Calorie

8. Carbohydrates • Major source of calories • Functions • 4 calories per gram • Simple carbohydrates • Monosaccharides • Disaccharides

9. Major Types of Carbohydrates

10. Carbohydrates • Complex carbohydrates • Starch, dextrins, and glycogen • Fiber • Sources • Health benefits • Recommended intake • Soluble and insoluble fiber • Common types of fiber

11. Fats (Lipids) • Source of energy • 9 calories per gram • Part of human cell structure • Functions of fat • Fat-soluble vitamins

12. Fats (Lipids) • Simple fats • Triglycerides • Saturated fats • Sources and characteristics • Unsaturated fats • MUFA • PUFA • Sources and characteristics

13. Fats (Lipids) • Simple fats • Trans fatty acids • “Partial hydrogenation” • Health risks • Sources • Food labels and ingredient lists

14. 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

15. Fats (Lipids) • Compound fats • Examples • Lipoproteins • HDL, LDL, VLDL • Derived fats • Combine simple and compound fats • Sterols

16. Proteins • 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

17. Amino Acids

18. Vitamins and Minerals • Vitamins • Roles of vitamins in the body • Fat soluble • Water soluble • Minerals • Roles of minerals in the body

19. Water • Most important nutrient • Percent of total body weight • Sources • Recommended intake • Dehydration • Thirst signal

20. Balancing 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

21. Recommended Intake Expressed as Percentage of Total Calories

22. Nutrition 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)

23. Nutrition Standards • Daily Values (DVs) • Reference values used on food-packaging labels • Based on 2,000 calorie diet • Estimated energy requirement (EER)

24. Food Label with U.S. Recommended Daily Values

25. Nutrient 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

26. Achieving 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

27. Choosing Healthy Foods • Conscious effort to select nutritious foods • Label misinformation • Meal planning & adequate coping strategies

28. Vegetarianism • 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

29. Nuts and Soy Products • Nuts • Fat content and composition • Vitamins and minerals • Soy products • Benefits of soy • Intake recommendations

30. Probiotics • Friendly microbes • Roles in the body • Health benefits • Food sources

31. Advanced Glycation End Products (AGEs) • Contribution to disease development • Production of AGEs • Food sources • Food preparation techniques • Guidelines to decrease AGEs

32. Diets from Other Cultures • Mediterranean Diet • Features • Semivegetarian • High fat intake • Physical activity • Health benefits

33. Diets 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

34. Nutrient 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

35. Nutrient 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

36. Antioxidant Protection

37. Nutrient Supplementation • Vitamin E • Sources • Vitamin C • Disease benefits • Sources • Beta-carotene • Sources • Selenium

38. Nutrient Supplementation • Multivitamins • Not magic pills • Vitamin D • Possible health benefits • Prohormone • Recommended intake • Sources • Sun

39. Nutrient Supplementation • Folate • Premenopausal women • Cancer protection • Birth defects • Heart attacks • Recommended sources

40. Benefits of Foods • ADA position statement • Fruits and vegetables • Wholesome foods • Synergy • Supplementation • USP

41. Functional Foods • Specific health benefits beyond those supplied by traditional ingredients • Natural forms • Marketing tool • Examples • Use in conjunction with a healthful diet

42. Genetically Modified Crops • Genetically modified organism (GMO) • Debate over GM foods • GM crops • Avoiding GM foods • Safety

43. Energy Substrates for Physical Activity • Two main fuels • Glucose • High carbohydrate foods • Storage as glycogen • Fat • Almost unlimited supply can be stored

44. Energy Substrates for Physical 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

45. Contributions of Energy Formation During PA

46. Nutrition for Athletes • Energy for resting conditions • Energy for exercise • Fat and glucose (glycogen) • Proportion is related to intensity • Supplementation • Proteins • Calorie intake

47. Nutrition for Athletes • Carbohydrate loading • Glycogen storage • Glycogen depletion • Carbohydrate recommendations • Timing of carbohydrate intake post workout • Type of carbohydrates

48. Nutrition for Athletes • Hyponatremia • Cause • Symptoms • Creatine supplementation • Dietary sources of creatine • Creatine phosphate • Two-phase supplementation • Benefits and risks of supplementation

49. Bone Health and Osteoporosis • Cause of osteoporosis • At risk populations • Osteoporosis is preventable • Threats to bone health • “Pediatric disease”

50. Threats to Bone Health (Osteoporosis)