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Peter Walters

Discover the science of nutrition and its impact on overall well-being. Explore the digestive process, nutrient categories, and healthy eating strategies. Learn about the benefits and challenges of vegetarianism, the value of fasting, and essential principles for optimal health.

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Peter Walters

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  1. chapter 8 Nutritional Health and Wellness Peter Walters

  2. Learning Objectives • Outline the digestive process. • Understand the function of six major nutrient categories. • Understand fundamental principles and strategies for healthy eating. • Realize the benefits and challenges of being a vegetarian. • Appreciate the value of fasting.

  3. Nutrition • The science of how food affects the body • Broader definitions include how what people eat affects social, economic, cultural, and psychological variables.

  4. The Digestive Process

  5. Six Major Nutrients

  6. Nutrient Density Calculates the nutritional value of food compared to the number of calories it contains

  7. Nutrients and Energy • Energy nutrients • Carbohydrate (1 g = 4 kcal) • Protein (1 g = 4 kcal) • Fat (1 g = 9 kcal) • Nonenergy nutrients • Vitamins • Minerals • Water

  8. Three Types of Carbohydrate

  9. Carbohydrate: Recommended Amounts • The U.S. Department of Agriculture recommends that you get 45 to 65% of your total daily calories from carbohydrate. • You need a minimum of at least 130 grams of carbohydrate per day, according to the U.S. Department of Health and Human Services.

  10. Glycemic Index Adapted from K.R. Powell, S. Holt, and J. Brand-Miller, 2002, International tables of glycemic index and glycemic load values, American Journal of Clinical Nutrition, 62: 5-56.

  11. Protein • Protein is made up of 20 amino acids (9 are essential and 11 are not). • Most people in industrialized nations consume the recommended levels of protein.

  12. Protein Recommendations • RDA: 0.08 to 1.01 g per kg (2 lb) of body weight • Endurance athlete: 1.2 to 1.6 g per kg of body weight • Strength athlete: 1.6 to 1.8 g per kg of body weight ACSM, 2000; Lemon, 1995.

  13. Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat Each fat is classified according to its most predominant fatty acid. (continued)

  14. Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat (continued) Each fat is classified according to its most predominant fatty acid.

  15. The 13 Essential Vitamins

  16. Two Types of Minerals • Major minerals: more than 5 grams per day recommended • Trace minerals: fewer than 5 grams per day recommended

  17. Water Recommendations Body weight ÷ 2 = number of ounces per day ( 8 oz equals one cup, or 1.9 liters)

  18. Can You Drink Too Much Water? Hyponatremia: Ingesting so much water that sodium levels in the blood are reduced to an unhealthy and even life-threatening level.

  19. Effects of Water Loss

  20. Food Labels: Four Key Questions 1. How many servings and calories am I actually eating? Are the calories low, medium, or high? 2. What nutrients should I limit and which should I be sure to obtain? 3. What is relevant about the food label footnote? 4. How can I tell if a percent daily value is high or low?

  21. Food Labels From U.S. Food and Drug Administration, 2004.

  22. Principles and Strategies for Healthy Eating • Nutritional balance, or moderation, is essential. • “Some gathered much, some little. And when they measured it by the omer, he who gathered much did not have too much, and he who gathered little did not have too little. Each one gathered as much as he needed” (Exodus 16:17b-18) .

  23. Development of the New Food Guide Pyramid From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System. (continued)

  24. Development of the New Food Guide Pyramid (continued) From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System. (continued)

  25. Development of the New Food Guide Pyramid (continued) From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System. (continued)

  26. Development of the New Food Guide Pyramid (continued) From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System.

  27. Six Principles Incorporated in MyPyramid.gov • Activity • Variety • Proportionality • Moderation • Gradual improvement • Personalization

  28. Personalizing the Pyramid From USDA. Available: www.mypyramid.gov.

  29. Personalized Recommendations From USDA. Available: www.mypyramid.gov/mypyramid/results.html?name=undefined&age=18&gender=female&weight=124&heightfeet=5&heightinch=4&activity=low&weightN=124&heightfeetN=5&heightinchN=4&validweight=0&validheight=0&.

  30. Other MyPyramid.gov Recommendations • Make half of your grains whole. • Vary your vegetables. • Focus on “good” fats. • Be mindful of discretionary calories.

  31. Canadian Food Guide Reprinted, by permission, from Health Canada, 2007. Available: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.

  32. Vegetarian Subgroups

  33. Purposes of Fasting • To hear from God (Acts 13:2) • To intercede for others (Psalm 35:13) • As an act of repentance (Joel 1:13-14) • For strength and direction (Acts 14:23) • As an act of worship (Luke 2:37)

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