Nutrition for healthy people

Presentation Package for Presentation Package for Concepts of Fitness and Wellness Concepts of Fitness and Wellness

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


Classes of NutrientsClasses of Nutrients

CarbohydratesCarbohydrates ProteinsProteins FatsFats VitaminsVitamins MineralsMinerals WaterWater

Subsequent slides will provide basic information about each nutrient


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


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


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


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


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


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


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”


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


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


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”


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


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


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


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


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


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

http://www.hsph.harvard.edu/nutritionsource/

http://www.hsph.harvard.edu/nutritionsource/


Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

http://www.mhhe.com/socscience/hhp/otw/fit_well/web16

http://www.mhhe.com/corbin6e

Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information

Additional Details on Additional Details on NutritionNutrition


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.


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

Return to presentation

Making calorie calculations


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



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?


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


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)



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



Hydrogenation ProcessHydrogenation ProcessReturn to presentation


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)


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


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



Antioxidant All-StarsAntioxidant All-Stars

BroccoliBroccoli CantaloupeCantaloupe CarrotCarrot KaleKale MangoMango PumpkinPumpkin Red PepperRed Pepper SpinachSpinach StrawberriesStrawberries Sweet potatoSweet potato


Minerals with established Minerals with established RDA guidelinesRDA guidelines

CalciumCalcium PhosphorusPhosphorus IodineIodine IronIron MagnesiumMagnesium ZincZinc SeleniumSelenium



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


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


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



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


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


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%


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%



Fat SubstitutesFat Substitutes

Olestra Olestra Simplesse Simplesse

What are the dietary implications of these new food products?


The Food PyramidThe Food Pyramid

Health & Medicine

Nutrition for healthy people