Presentation Package for Concepts of Fitness & Wellness 9e

1. Presentation Package for Concepts of Fitness & Wellness 9e Concept 14 Nutrition The amount and kinds of food you eat affect your health and wellness.

2. Online Learning Center Presentation Overview • General Nutrition Concepts • “Total Diet” Approach • Dietary Recommendations for the 6 Classes of Nutrients • Sound Eating Practices Discussion Activity

3. General Nutrition • Influences of Nutrition • Health • Appearance • Behavior • Mood • Role of Nutrients in Diet • Growth and development • Provide energy • Regulate metabolism

4. MyPyramid Click icon forinfo on Lab 14b • Personalized, behavioral approach to nutrition • Web-based assessment tool, MyPyramid Tracker • Physical activity emphasized Click here to view mypyramid animation

5. “Total Diet” Approach • Combination of foods/beverages over time • Moderate Energy Intake • Reduce Solid Fats and Added Sugars (SoFAS) • Consume Nutrient-Dense Foods • Reduce Sodium Intake • Examples • Mediterranean-style • Vegetarian

6. Target Zone for Healthy Eating

7. Dietary Reference Intake (DRI) Values DRI Calculator

8. Well-informed consumers eat better!

9. Dietary Recommendations Lab 14a

10. Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water Subsequent slides will provide basic information about each nutrient.

11. 1. Carbohydrates (2 types) • Simple • Soda, candy, sweets, fruit • Individual glucose, sucrose, or fructose molecules • Increase blood sugar • Promote fat deposition • Complex • Pasta, rice, breads, potatoes • Contribute nutrients and fiber • Chains of glucose molecules For added sugars, AHA recommends: ≤100 cal/day (women) ≤150 cal/day (men)

12. C 100 A 35% R 50% 80 SIMPLE 55% P B E O R H 60 65% C Y E D 50% 40 COMPLEX 45% N R T A 20 T E S 0 1910 1950 1980 Trends in Carbohydrate Consumption

13. Low Carb Mania(What is the basis?) Click icon for info on fiber • Proponents of low carb diets blame carbohydrates on the obesity epidemic, but this is not well supported by research • The quality of carbohydrates is the real issue and it is still wise to consume quality whole grains with adequate fiber

14. Carbohydrate Recommendations • Choose fiber-rich fruits and vegetables • Minimum of 5 servings/day • Select whole grain foods when possible • Choose and prepare foods and beverages with little added sugars or caloric sweeteners

15. Click icon for info on fat content of oils 2. Fats • Saturated • Animal sources • Solid at room temperature • Unsaturated (poly- or mono-) • Vegetable sources • Liquid at room temperature H H H H H H H H H H H H H O HC-C-C-C-C-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H

16. Types of Fatscontinued • The hydrogenation process used to convert oils into solids produce trans fat, which is just as harmful as saturated fats, if not more so • Trans fats are known to cause increases in LDL cholesterol and have been shown to contribute to the buildup of atherosclerotic plaque Click icon for info on hydrogenationprocess

17. Fat Substitutes • Olestra • Simplesse • Benecol • Take Control Photo: Creative Commons Flickr

18. Recommendations for Fat Consumption • <10 % Saturated Fatty Acid Intake • Continued reductions to 7% • <300 mg/day Dietary Cholesterol • Avoid trans fatty acids from processed foods • <5-7% of energy from cholesterol-raising fats • Consume 2 servings seafood/week

19. 3. Protein • Sources of Protein • Animal (complete) • meats, dairy • Vegetable (incomplete) • beans, nuts, legumes, grains • Types of Amino Acids • Nonessential (11) - can be made by body • Essential (9) - must be obtained from diet • Complete proteins contain all of the essential amino acids Amino acids linked together

20. Protein Guidelines • 10-35% (smallest % of total calories consumed) • RDA average = .8 g/kg/day • RDA athlete = 1.2-1.6 g/kg/day • People on low calorie diets need to consume a higher % of protein (and vice versa) High levels of protein intake above 2 g/kg/day can be harmful to the body

21. Protein Guidelines • Vegetarians must eat combinations of foods to assure an adequate intake of essential amino acids • Vegans should supplement w/ B-12 • Dietary supplements of protein (e.g., tablets and powders) are NOT recommended

22. Vegetarians & Protein • ADA: well-planned vegetarian diets “are appropriate for all stages of the life cycle, including during pregnancy, and lactation,” and can “satisfy the nutrient needs of infants, children, and adolescents.” • Soy protein provides additional health benefits

23. Click for more info on vitamins 4. Vitamins • Do not contain calories • Organic substances that regulate numerous physiological processes • Antioxidant “All-stars” • Broccoli, cantaloupe, carrots, strawberries, red bell peppers, sweet potatoes, spinach • Two types • Fat soluble (A, D, E, K) • Water soluble

24. Click for info on“anti-oxidants” Vitamin Guidelines • Eat a diet containing the recommended servings of carbohydrates, fats and proteins • Extra servings of green and yellow vegetables • Extra consumption of citrus & other fruits, and other non-animal food sources high in fiber, vitamins, & minerals • Consider daily multi-vitamin • If you have special needs, seek medical advice

25. 5. Minerals • No calories/provide no energy • Inorganic elements found in food that are essential to life processes • Calcium - bone, muscle, nerve, blood development • Iron - necessary for blood to carry oxygen • Others - phosphorus, sodium, zinc, potassium (& more)

26. Mineral Guidelines • Same guidelines as Vitamins PLUS… • Dietary supplementation of Calcium is beneficial for post-menopausal women • Salt should be limited in the diet Click for more info on minerals

27. Populations Who May Benefit from Supplementation • Pregnant/lactating women • Alcoholics • Elderly • Women with severe menstrual losses • Individuals on VLCDs • Strict vegetarians • Individuals taking medications or with diseases which inhibit nutrient absorption

28. 6. Water • Vital to life • Drink at least 8 glasses a day • Coffee, tea, & soft drinks should not be substituted for sources of key nutrients, such as low-fat milk, fruit juices, or foods rich in calcium • ≤3 caffeinated beverages/day • Limit sugared soft drinks • If you drink alcohol, do so in moderation Click for more info on water Photo: Creative Commons Flickr

29. Sound Eating Practices • Consistency (with variety) is a good general rule of nutrition • Moderation & mindfulness (portion sizes) • Minimize reliance on fast foods • Minimize overly processed foods and foods high in saturated fat or hydrogenated fats • Healthy snacks • Consider organic foods

30. Nutrition & Physical Performance • Complex carbohydrates should constitute as much as 70% of total caloric intake • Active individuals may need higher amounts of protein (1.2 g/kg of body weight) • Carbohydrate loading and carbohydrate replacement during exercise can enhance sustained aerobic performance

31. Nutrition: Summary • Important to health/wellness • 6 classes of nutrients • Moderation and variety • Fruits and veggies are critical! • Beware of nutrition quackery • Some individuals may have additional nutritional needs based on activity level, pregnancy, etc. End ofpresentation

32. Online Learning Center Supplemental Information Lab Information Details on nutrition Discussion Activity

33. Lab 14a InformationNutrition Analysis • Purpose: Compare quality of “favorite diet” with your ideal “healthy diet” • Procedure: Select foods from food list (Appendix D or other diet tables) and calculate calories from carbohydrates, fats and proteins

34. Divide the calories by the total to get the percentage Lab 14a InformationNutrition Analysis - cont. Return to presentation Making calorie calculations Calories % of Total Calories • Protein 350 • Fat 800 • Carbohydrate 1400 Totals 2550 13.7 31.4 54.9 100.0

35. Lab 14b InformationSelecting Nutritious Foods Return to presentation • Purpose: Evaluate the nutritional quality of your diet • Procedure: Record foods consumed for two days on the Daily Diet Record Calculate calorie intake from list in Appendix C • Implications: Rate the quality of the diet according to the Rating Scale

36. Fiber • Soluble - decreases cholesterol levels • found in oat bran, fruits and veggies • Insoluble - reduces risk of colon cancer • found in wheat bran and grains Recommendation: 25-40g per dayAre you getting enough?

37. Ways to Get More Fiber • Eat more fruits and vegetables • Eat whole grain foods

38. A Grain of Wheat Return to presentation BRAN - B vitamins - minerals ENDOSPERM - dietary fiber - starch - protein - some iron & GERM B vitamins - essential fats - minerals - vitamins (B's , E & folacin)

39. Composition of Oils (%) Return to presentation Type Sat Poly Mono safflower 9 75 16 sunflower 10 66 24 corn 13 59 28 soybean 14 58 28 sesame 14 42 44 peanut 17 32 51 palm 49 9 42 olive 14 8 78 canola 7 35 58

40. Hydrogenation Process Return to presentation

41. Fat Soluble Vitamins • Consist of Vitamins A, D, E, and K • Absorbed at the small intestine in the presence of bile (a fatty substance) • Overdoses can be toxic (A and D)

42. Water Soluble Vitamins • Consist of B complex and vitamin C • Excesses will be excreted in the urine, however, B-6 and Niacin can be toxic when ingested in unusually large amounts

43. Water Soluble Vitamins • B-1 (thiamine) • B-2 (riboflavin) • B-6 (pyridoxine) • B-12 (cobalamin) • Niacin (nicotinic acid) • Pantothenic Acid • Folic Acid (folacin) • Biotin • C Return to presentation

44. Antioxidant All-Stars • Broccoli • Cantaloupe • Carrot • Kale • Mango • Pumpkin • Red Pepper • Spinach • Strawberries • Sweet potato Return to presentation

45. Minerals with established RDA guidelines Return to presentation • Calcium • Phosphorus • Iodine • Iron • Magnesium • Zinc • Selenium

46. Calcium Return to presentation • Important for preventing osteoporosis • RDA = 800-1000 mg/day • Found in dairy products and vegetablesHigh protein diets leach calcium from bones and promote osteoporosis

47. Iron Return to presentation • Important component of hemoglobin • Iron deficiency is known as anemia(Symptoms: shortness of breath, fatigue)

48. Functions of Water Return to presentation • Comprises about 60% of body weight • Chief component of blood plasma • Aids in temperature regulation • Lubricates joints • Shock absorber in eyes, spinal cord, and amniotic sac (during pregnancy) • Active participant in many chemical reactions

49. Caloric Content of Foods Carbohydrates 4 cal/g Protein 4 cal/g Fats 9 cal/g Alcohol 7 cal/g

50. Calorie Calculation (Example) • Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat:2000 calories x 20% = 400 calories from fat per day400 calories from fat = 44 grams of fat/day