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Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e
Section V: Concept 16:Section V: Concept 16:
NutritionNutrition
2 Concepts of Fitness and Wellness 6e
General Nutrition ConceptsGeneral Nutrition Concepts
Influences of NutritionInfluences of Nutrition– HealthHealth– AppearanceAppearance– BehaviorBehavior– MoodMood
Role of Nutrients in DietRole of Nutrients in Diet– Growth and developmentGrowth and development– Provide energyProvide energy– Regulate metabolismRegulate metabolism
See “On the Web” 16-1 for info on general nutrition guidelines AND links to the 2005 Dietary Guidelines
3 Concepts of Fitness and Wellness 6e
Classes of NutrientsClasses of Nutrients
CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins MineralsMinerals WaterWater
Subsequent slides will provide basic information about each nutrient
4 Concepts of Fitness and Wellness 6e
Types of Carbohydrates Types of Carbohydrates (2 types)(2 types)
SimpleSimple– pop, candy, sweets, fruitpop, candy, sweets, fruit– individual glucose or fructose individual glucose or fructose
moleculesmolecules
Complex Complex – pasta, rice, breads, potatoespasta, rice, breads, potatoes– Chains of glucose moleculesChains of glucose molecules
5 Concepts of Fitness and Wellness 6e
Trends in Carbohydrate Trends in Carbohydrate ConsumptionConsumption
0
20
40
60
80
100
CARBOHYDRATES
SIMPLE
COMPLEX
1910 1950 1980
PERCENT
65%
35%
50%
50%
45%
55%
See “On the Web” 16-5 for distinctionsbetween complex and simple
6 Concepts of Fitness and Wellness 6e
Low Carb ManiaLow Carb Mania(What is the basis?)(What is the basis?)
Proponents of low carb diets blame Proponents of low carb diets blame carbohydrates on the obesity carbohydrates on the obesity epidemic but this is not well epidemic but this is not well supported by research.supported by research.
The The qualityquality of carbohydrates is the of carbohydrates is the real issue and it is still wise to real issue and it is still wise to consume quality whole grains with consume quality whole grains with adequate fiber.adequate fiber.
Click icon for info on fiber
7 Concepts of Fitness and Wellness 6e
Types of ProteinTypes of Protein
Sources of ProteinSources of Protein– Animal (complete) Animal (complete)
» meats, dairymeats, dairy
– Vegetable (incomplete)Vegetable (incomplete)» beans, nuts, legumes, beans, nuts, legumes,
grainsgrains
Types of Amino AcidsTypes of Amino Acids– Nonessential (14) – can be made by bodyNonessential (14) – can be made by body– Essential (8) – must be made by bodyEssential (8) – must be made by body
Amino acids linked together
8 Concepts of Fitness and Wellness 6e
Protein Requirements Protein Requirements
RDA average = .8 g/kg/dayRDA average = .8 g/kg/day RDA athlete = 1.2-1.6 g/kg/dayRDA athlete = 1.2-1.6 g/kg/day
High levels of protein intake above 2 g/kg/day can be harmful to the body
9 Concepts of Fitness and Wellness 6e
Types of FatsTypes of Fats
SaturatedSaturated– Animal sourcesAnimal sources– Solid at room temperatureSolid at room temperature
Unsaturated (poly- or mono-)Unsaturated (poly- or mono-)– Vegetable sourcesVegetable sources– Liquid at room temperatureLiquid at room temperature
Click icon for info on hydrogenationprocess
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
Click icon for info on fat content of oils
See “On the Web” 16-6,7
10
Concepts of Fitness and Wellness 6e
Recommendations for Recommendations for Fat ConsumptionFat Consumption
Dietary Fat RecommendationsDietary Fat Recommendations– Less than 30% of calories in diet from fatLess than 30% of calories in diet from fat– Less than 1/3 of dietary fat should be saturatedLess than 1/3 of dietary fat should be saturated
Ways to Decrease Intake of FatWays to Decrease Intake of Fat– Minimize "fast" foodsMinimize "fast" foods– Minimize processed foodsMinimize processed foods– Use better cuts of meatsUse better cuts of meats– Use low fat alternativesUse low fat alternatives– Decrease use of condimentsDecrease use of condiments– Eat lower fat snacksEat lower fat snacks– Choose foods with “artificial fats”Choose foods with “artificial fats”
11
Concepts of Fitness and Wellness 6e
Dietary Recommendations Dietary Recommendations (2 different sets)(2 different sets)
CHOCHO (55-60%)FATFAT (30%)
PRO
PRO (10-15%)
Lab 16a
U.S.D.A.
CHOCHO (45-65%)FATFAT (20-35%)
PRO
PRO (10-35%) Institute of Medicine
Questions:1. Why do theguidelines differ?
2. What is a “healthy diet”?
3. How do you calculate these percentages?
calorie calculations
12
Concepts of Fitness and Wellness 6e
VitaminsVitamins
Organic substances that regulate Organic substances that regulate numerous and diverse physiological numerous and diverse physiological processes in the bodyprocesses in the body
Do not contain caloriesDo not contain calories Two typesTwo types
– Fat solubleFat soluble– Water solubleWater soluble
13
Concepts of Fitness and Wellness 6e
Vitamin GuidelinesVitamin Guidelines
A balanced diet containing A balanced diet containing recommended servings of recommended servings of carbohydrates, fats and proteins carbohydrates, fats and proteins will meet the RDA standardswill meet the RDA standards
Extra servings of green and Extra servings of green and yellow vegetables may be yellow vegetables may be beneficialbeneficial
Extra consumption of citrus and Extra consumption of citrus and other fruits may be beneficialother fruits may be beneficial
Click for info on“anti-oxidants”
14
Concepts of Fitness and Wellness 6e
Vitamin Supplementation?Vitamin Supplementation?
Not necessary if diet is healthy Not necessary if diet is healthy Multivitamins are safe (100% RDA)Multivitamins are safe (100% RDA) Not all vitamins are “pure” Not all vitamins are “pure” Can be toxic at high dosesCan be toxic at high doses
15
Concepts of Fitness and Wellness 6e
MineralsMinerals
Inorganic elements found in food Inorganic elements found in food that are essential to life processesthat are essential to life processes
About 25 are essentialAbout 25 are essential Classified as major or trace mineralsClassified as major or trace minerals RDA’s have only been determined for RDA’s have only been determined for
7 minerals7 minerals
16
Concepts of Fitness and Wellness 6e
Mineral GuidelinesMineral Guidelines
A diet containing recommended A diet containing recommended servings of carbohydrates, fats and servings of carbohydrates, fats and proteins will meet the RDA standardsproteins will meet the RDA standards
Extra servings of green and yellow Extra servings of green and yellow vegetables may be beneficialvegetables may be beneficial
Dietary supplementation of Calcium is Dietary supplementation of Calcium is beneficial for post-menopausal beneficial for post-menopausal womenwomen
Salt should be limited in the dietSalt should be limited in the diet
Click for more info on minerals
17
Concepts of Fitness and Wellness 6e
Populations Who May Benefit Populations Who May Benefit from Supplementationfrom Supplementation
Pregnant/lactating womenPregnant/lactating women AlcoholicsAlcoholics ElderlyElderly Women with severe menstrual lossesWomen with severe menstrual losses Individuals on VLCD’sIndividuals on VLCD’s Strict vegetariansStrict vegetarians Individuals taking medications or with Individuals taking medications or with
diseases which inhibit nutrient absorptiondiseases which inhibit nutrient absorption
18
Concepts of Fitness and Wellness 6e
WaterWater
Vital to lifeVital to life Drink at least 8 glasses a dayDrink at least 8 glasses a day
Click for more info on water
19
Concepts of Fitness and Wellness 6e
Guidelines for Guidelines for Healthy EatingHealthy Eating
Eat regular meals Eat regular meals (including breakfast)(including breakfast)
Eat foods from all food Eat foods from all food groups and according to groups and according to the food pyramidthe food pyramid
Limit processed foodsLimit processed foods Get adequate amounts of Get adequate amounts of
vitamins and mineralsvitamins and minerals Drink plenty of water and Drink plenty of water and
limit alcohol and caffeinelimit alcohol and caffeine
Click icon forinfo on Lab 16b
Follow principles in the Food Guide Pyramid
Does the Healthy Eating Pyramid more effectively capture the elements of a healthy diet?
See the Harvard Nutrition Source website
21
Concepts of Fitness and Wellness 6e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
Supplemental GraphicsSupplemental Graphics
Lab InformationLab Information
Additional Details on Additional Details on NutritionNutrition
23
Concepts of Fitness and Wellness 6e
Lab 16a InformationLab 16a InformationNutrition Analysis Nutrition Analysis
Purpose:Purpose: Compare quality of Compare quality of “favorite diet” with your ideal “favorite diet” with your ideal “healthy diet”“healthy diet”
Procedure:Procedure: Select foods from food Select foods from food list list (Appendix D or other diet tables)(Appendix D or other diet tables) and calculate calories from and calculate calories from carbohydrates, fats and proteins.carbohydrates, fats and proteins.
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Concepts of Fitness and Wellness 6e
Lab 16a InformationLab 16a InformationNutrition Analysis - cont.Nutrition Analysis - cont.
ProteinProtein 350 350 FatFat 800 800 CarbohydrateCarbohydrate 14001400
TotalsTotals 25502550
Calories % of Total Calories
13.713.7
31.431.4
54.9 54.9
100.0100.0Divide the caloriesby the total to getthe percentage
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Making calorie calculations
25
Concepts of Fitness and Wellness 6e
Lab 16b InformationLab 16b InformationSelecting Nutritious FoodsSelecting Nutritious Foods
Purpose:Purpose: Evaluate the nutritional quality Evaluate the nutritional quality of your diet of your diet
Procedure:Procedure: Record foods consumed for Record foods consumed for two days on the Daily Diet Record. two days on the Daily Diet Record. Calculate calorie intake from list in Calculate calorie intake from list in Appendix CAppendix C
Implications:Implications: Rate the quality Rate the quality of the diet according to the of the diet according to the Rating Scale.Rating Scale.
Click icon to see other food tables
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26
Concepts of Fitness and Wellness 6e
FiberFiber
SolubleSoluble - decreases cholesterol levels - decreases cholesterol levels– found in oat bran, fruits and veggiesfound in oat bran, fruits and veggies
InsolubleInsoluble - reduces risk of colon cancer - reduces risk of colon cancer– found in wheat bran and grainsfound in wheat bran and grains
Recommendation: 25-40g per dayAre you getting enough?
27
Concepts of Fitness and Wellness 6e
Ways to Get More FiberWays to Get More Fiber
Eat more fruits Eat more fruits and vegetablesand vegetables
Eat whole grain Eat whole grain foodsfoods
28
Concepts of Fitness and Wellness 6e
A Grain of WheatA Grain of Wheat
BRAN - B vitamins - minerals - dietary fiber
ENDOSPERM - starch - protein - some iron and B vitamins GERM
- essential fats - minerals - vitamins (B's , E and folacin)
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29
Concepts of Fitness and Wellness 6e
Composition of Oils (%)Composition of Oils (%)
Type Sat Poly Monosafflower 9 75 16sunflower 10 66 24
corn 13 59 28soybean 14 58 28sesame 14 42 44peanut 17 32 51palm 49 9 42olive 14 8 78
canola 7 35 58
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30
Concepts of Fitness and Wellness 6e
Hydrogenation ProcessHydrogenation ProcessReturn to presentation
31
Concepts of Fitness and Wellness 6e
Fat Soluble VitaminsFat Soluble Vitamins
Consist of Vitamins A, D, E, and KConsist of Vitamins A, D, E, and K Absorbed at the small intestine in the Absorbed at the small intestine in the
presence of bile (a fatty substance)presence of bile (a fatty substance) Overdoses can be toxic (A and D)Overdoses can be toxic (A and D)
32
Concepts of Fitness and Wellness 6e
Water Soluble VitaminsWater Soluble Vitamins
Consist of B complex and vitamin CConsist of B complex and vitamin C Excesses will be excreted in the Excesses will be excreted in the
urine, however, B-6 and Niacin can urine, however, B-6 and Niacin can be toxic when ingested in unusually be toxic when ingested in unusually large amountslarge amounts
33
Concepts of Fitness and Wellness 6e
Water Soluble VitaminsWater Soluble Vitamins
B-1 (thiamine)B-1 (thiamine) B-2 (riboflavin)B-2 (riboflavin) B-6 (pyridoxine)B-6 (pyridoxine) B-12 (cobalamin)B-12 (cobalamin) Niacin (nicotinic acid)Niacin (nicotinic acid) Pantothenic AcidPantothenic Acid Folic Acid (folacin)Folic Acid (folacin) BiotinBiotin CC
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34
Concepts of Fitness and Wellness 6e
Antioxidant All-StarsAntioxidant All-Stars
BroccoliBroccoli CantaloupeCantaloupe CarrotCarrot KaleKale MangoMango PumpkinPumpkin Red PepperRed Pepper SpinachSpinach StrawberriesStrawberries Sweet potatoSweet potato
35
Concepts of Fitness and Wellness 6e
Minerals with established Minerals with established RDA guidelinesRDA guidelines
CalciumCalcium PhosphorusPhosphorus IodineIodine IronIron MagnesiumMagnesium ZincZinc SeleniumSelenium
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36
Concepts of Fitness and Wellness 6e
CalciumCalcium
Important for preventing Important for preventing osteoporosisosteoporosis
RDA = 800-1000 mg/dayRDA = 800-1000 mg/day Found in dairy products and Found in dairy products and
vegetablesvegetables
High protein diets leach calcium from High protein diets leach calcium from bones and promote osteoporosisbones and promote osteoporosis
Return to mineral guidelines
37
Concepts of Fitness and Wellness 6e
IronIron
Important component of hemoglobinImportant component of hemoglobin Iron deficiency is known as anemiaIron deficiency is known as anemia
(Symptoms: shortness of breath, fatigue)(Symptoms: shortness of breath, fatigue)
Return to mineral guidelines
38
Concepts of Fitness and Wellness 6e
Functions of WaterFunctions of Water
Comprises about 60% of body weightComprises about 60% of body weight Chief component of blood plasmaChief component of blood plasma Aids in temperature regulationAids in temperature regulation Lubricates jointsLubricates joints Shock absorber in eyes, spinal cord, and Shock absorber in eyes, spinal cord, and
amniotic sac (during pregnancy)amniotic sac (during pregnancy) Active participant in many chemical Active participant in many chemical
reactionsreactions
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39
Concepts of Fitness and Wellness 6e
Caloric Content of FoodsCaloric Content of Foods
CarbohydratesCarbohydrates 4 cal/g4 cal/g
ProteinProtein 4 cal/g4 cal/g
FatsFats 9 cal/g9 cal/g
AlcoholAlcohol 7 cal/g7 cal/g
40
Concepts of Fitness and Wellness 6e
Calorie Calculation Calorie Calculation (Example)(Example)
Heather consumes 2000 calories per Heather consumes 2000 calories per day and wishes to obtain 20% of her day and wishes to obtain 20% of her calories from fat:calories from fat:
2000 calories x 20% = 400 calories 2000 calories x 20% = 400 calories from fat per dayfrom fat per day
400 calories from fat = 44 grams of 400 calories from fat = 44 grams of fat/dayfat/day
41
Concepts of Fitness and Wellness 6e
What is Baloney?What is Baloney?
80% "fat free”80% "fat free” 52 calories / slice52 calories / slice 4 grams fat / slice4 grams fat / slice
CaloriesCalories from fatfrom fat
= 4 g/slice X 9 cal/g = 36 calories
Percent ofPercent of caloriescalories from fatfrom fat
= 36 cal / 52 cal total = 69%
42
Concepts of Fitness and Wellness 6e
What about What about Sliced Turkey?Sliced Turkey?
98% "fat free”98% "fat free” 30 calories / slice30 calories / slice 1 gram fat / slice1 gram fat / slice
CaloriesCalories from fatfrom fat
= 1 g/slice X 9 cal/g = 9 calories
Percent ofPercent of caloriescalories from fatfrom fat
= 9 cal / 30 cal total = 30%
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43
Concepts of Fitness and Wellness 6e
Fat SubstitutesFat Substitutes
Olestra Olestra Simplesse Simplesse
What are the dietary implications of these new food products?
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