© 2011 McGraw-Hill Higher Education. All rights reserved. 1 Presentation Package for Concepts of...

© 2011 © 2011 McGraw-Hill Higher Education. All rights reserved.McGraw-Hill Higher Education. All rights reserved.

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Presentation Package for Presentation Package for Concepts of Fitness & Wellness 9eConcepts of Fitness & Wellness 9e

Concept 14Concept 14

NutritionNutrition

The amount and kinds of food you The amount and kinds of food you eat affect your health and wellness.eat affect your health and wellness.


Online Learning Online Learning CenterCenterPresentation Presentation

OverviewOverviewGeneral Nutrition ConceptsGeneral Nutrition Concepts““Total Diet” ApproachTotal Diet” ApproachDietary Recommendations Dietary Recommendations

for the 6 Classes of for the 6 Classes of NutrientsNutrients

Sound Eating PracticesSound Eating Practices

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Discussion Discussion ActivityActivity


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General NutritionGeneral Nutrition Influences of NutritionInfluences of Nutrition

HealthHealthAppearanceAppearanceBehaviorBehaviorMoodMood

Role of Nutrients in DietRole of Nutrients in DietGrowth and developmentGrowth and developmentProvide energyProvide energyRegulate metabolismRegulate metabolism


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MyPyramidMyPyramid Click icon forClick icon forinfo on Lab 14binfo on Lab 14b

Personalized, Personalized, behavioral behavioral approach to approach to nutritionnutrition

Web-based Web-based assessment tool, assessment tool, MyPyramid MyPyramid TrackerTracker

Physical activity Physical activity emphasizedemphasized

Click here to view Click here to view mypyramid animation


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““Total Diet” ApproachTotal Diet” Approach Combination of Combination of

foods/beverages over timefoods/beverages over time1.1. Moderate Energy IntakeModerate Energy Intake2.2. Reduce Solid Fats and Added Reduce Solid Fats and Added

Sugars (SoFAS)Sugars (SoFAS)3.3. Consume Nutrient-Dense FoodsConsume Nutrient-Dense Foods4.4. Reduce Sodium IntakeReduce Sodium Intake

ExamplesExamples Mediterranean-styleMediterranean-style VegetarianVegetarian


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Target Zone for Healthy Target Zone for Healthy EatingEating


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Dietary Reference Dietary Reference Intake (DRI) ValuesIntake (DRI) Values


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Dietary Dietary RecommendationRecommendation

ss

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Lab 14a 14a


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Classes of Classes of NutrientsNutrients

1.1.CarbohydratesCarbohydrates

2.2.FatsFats

3.3.ProteinsProteins

4.4.VitaminsVitamins

5.5.MineralsMinerals

6.6.WaterWater

Subsequent slides will Subsequent slides will provide basic information provide basic information about each nutrient.about each nutrient.


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1. Carbohydrates 1. Carbohydrates (2 (2 types)types)

SimpleSimple Soda, candy, sweets, fruitSoda, candy, sweets, fruit Individual glucose, sucrose, Individual glucose, sucrose,

or fructose moleculesor fructose molecules Increase blood sugarIncrease blood sugar Promote fat depositionPromote fat deposition

Complex Complex Pasta, rice, breads, Pasta, rice, breads,

potatoespotatoes Contribute nutrients and Contribute nutrients and

fiberfiber Chains of glucose moleculesChains of glucose molecules


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Trends in Trends in Carbohydrate Carbohydrate ConsumptionConsumption

00

2020

4040

6060

8080

100100

CCAARRBBOOHHYYDDRRAATTEESS

SIMPLESIMPLE

COMPLEXCOMPLEX

1910 1950 19801910 1950 1980

PPEERRCCEENNTT

65%65%

35%35%

50%50%

50%50%

45%45%

55%55%


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Low Carb ManiaLow Carb Mania(What is the basis?)(What is the basis?)

Proponents of low carb diets Proponents of low carb diets blame carbohydrates on the blame carbohydrates on the obesity epidemic, but this is obesity epidemic, but this is not well supported by researchnot well supported by research

The The qualityquality of carbohydrates is of carbohydrates is the real issue and it is still the real issue and it is still wise to consume quality whole wise to consume quality whole grains with adequate grains with adequate fiberfiber

Click Click icon icon

for info for info on fiberon fiber


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Carbohydrate Carbohydrate RecommendationsRecommendations

Choose fiber-rich fruits and Choose fiber-rich fruits and vegetablesvegetables Minimum of 5 servings/dayMinimum of 5 servings/day

Select whole grain foods when Select whole grain foods when possiblepossible

Choose and prepare foods and Choose and prepare foods and beverages with little added beverages with little added sugars or caloric sweetenerssugars or caloric sweeteners


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2. Fats2. Fats

SaturatedSaturated Animal sourcesAnimal sources Solid at room temperatureSolid at room temperature

UnsaturatedUnsaturated (poly- or (poly- or mono-)mono-) Vegetable sourcesVegetable sources Liquid at room temperatureLiquid at room temperatureH 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 Click icon for info on for info on fat content fat content of oilsof oils


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Types of FatsTypes of Fats continuedcontinued

The hydrogenation process used The hydrogenation process used to convert oils into solids produce to convert oils into solids produce trans fat, which is just as harmful trans fat, which is just as harmful as saturated fats, if not more so as saturated fats, if not more so

Trans fats are known to cause Trans fats are known to cause increases in LDL cholesterol and increases in LDL cholesterol and have been shown to contribute to have been shown to contribute to the buildup of atherosclerotic the buildup of atherosclerotic plaqueplaque

Click icon for info on

hydrogenationprocess


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Fat SubstitutesFat Substitutes

Olestra Olestra SimplesseSimplesseBenecolBenecolTake ControlTake Control

Photo: Creative Commons Flickr


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Recommendations for Recommendations for Fat ConsumptionFat Consumption

<10 % Saturated Fatty Acid Intake<10 % Saturated Fatty Acid Intake Continued reductions to 7%Continued reductions to 7%

<300 mg/day Dietary Cholesterol<300 mg/day Dietary Cholesterol Avoid trans fatty acids from Avoid trans fatty acids from

processed foodsprocessed foods <5-7% of energy from cholesterol-<5-7% of energy from cholesterol-

raising fatsraising fats Consume 2 servings seafood/weekConsume 2 servings seafood/week


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3. Protein3. Protein Sources of ProteinSources of Protein

Animal (completeAnimal (complete)) meats, dairymeats, dairy

Vegetable (incomplete)Vegetable (incomplete) beans, nuts, legumes, grainsbeans, nuts, legumes, grains

Types of Amino AcidsTypes of Amino Acids Nonessential (11) Nonessential (11) - can be made by body- can be made by body Essential (9) Essential (9) - must be obtained from diet- must be obtained from diet

Complete proteins contain all of the essential Complete proteins contain all of the essential amino acidsamino acids

Amino acids linked togetherAmino acids linked together


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Protein GuidelinesProtein Guidelines 10-35% 10-35%

(smallest % of total calories consumed)(smallest % of total calories consumed)

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 People on low calorie diets People on low calorie diets

need to consume a higher % of need to consume a higher % of protein protein (and vice versa)(and vice versa)

High levels of protein intake aboveHigh levels of protein intake above 2 g/kg/day can be harmful to the body 2 g/kg/day can be harmful to the body


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Protein GuidelinesProtein Guidelines Vegetarians must eat Vegetarians must eat

combinations of foods to assure combinations of foods to assure an adequate intake of essential an adequate intake of essential amino acidsamino acids

Vegans should supplement w/ B-Vegans should supplement w/ B-1212

Dietary supplements of protein Dietary supplements of protein (e.g., tablets and powders) are (e.g., tablets and powders) are NOT recommendedNOT recommended


Vegetarians & Vegetarians & ProteinProtein

ADA: well-planned vegetarian ADA: well-planned vegetarian diets “are appropriate for all diets “are appropriate for all stages of the life cycle, stages of the life cycle, including during pregnancy, and including during pregnancy, and lactation,” and can “satisfy the lactation,” and can “satisfy the nutrient needs of infants, nutrient needs of infants, children, and adolescents.”children, and adolescents.”

Soy protein provides additional Soy protein provides additional health benefitshealth benefits

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4. Vitamins4. Vitamins Do not contain calories Do not contain calories Organic substances that regulate Organic substances that regulate

numerous physiological processesnumerous physiological processes Antioxidant “All-stars”Antioxidant “All-stars”

Broccoli, cantaloupe, carrots, Broccoli, cantaloupe, carrots, strawberries, red bell peppers, strawberries, red bell peppers, sweet potatoes, spinachsweet potatoes, spinach

Two typesTwo types1.1. Fat soluble (A, D, E, K)Fat soluble (A, D, E, K)2.2. Water solubleWater soluble

Click for more info on vitamins


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Vitamin GuidelinesVitamin Guidelines Eat a diet containing the Eat a diet containing the

recommended servings of recommended servings of carbohydrates, fats and proteinscarbohydrates, fats and proteins

Extra servings of green and Extra servings of green and yellow vegetablesyellow vegetables

Extra consumption of citrus & Extra consumption of citrus & other fruits, and other non-animal other fruits, and other non-animal food sources high in fiber, food sources high in fiber, vitamins, & mineralsvitamins, & minerals

Consider daily multi-vitaminConsider daily multi-vitamin If you have special needs, seek If you have special needs, seek

medical advicemedical advice

Click for info on“anti-oxidants”


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5. Minerals5. Minerals No calories/provide no energyNo calories/provide no energy Inorganic elements found in food Inorganic elements found in food

that are essential to life that are essential to life processesprocesses

Calcium - bone, muscle, nerve, Calcium - bone, muscle, nerve, blood developmentblood development

Iron - necessary for blood to Iron - necessary for blood to carry oxygencarry oxygen

Others - phosphorus, sodium, Others - phosphorus, sodium, zinc, potassium (& morezinc, potassium (& more))


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Mineral GuidelinesMineral Guidelines Same guidelines as Vitamins Same guidelines as Vitamins

PLUS…PLUS… Dietary supplementation of Dietary supplementation of

Calcium is beneficial for post-Calcium is beneficial for post-menopausal womenmenopausal women

Salt should be limited in the Salt should be limited in the dietdiet

Click for Click for more info more info on on mineralsminerals


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Populations Who May Populations Who May Benefit from Benefit from

SupplementationSupplementation Pregnant/lactating womenPregnant/lactating women AlcoholicsAlcoholics ElderlyElderly Women with severe menstrual Women with severe menstrual

losseslosses Individuals on VLCDsIndividuals on VLCDs Strict vegetariansStrict vegetarians Individuals taking medications or Individuals taking medications or

with diseases which inhibit with diseases which inhibit nutrient absorptionnutrient absorption


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6. Water6. Water Vital to lifeVital to life Drink at least 8 glasses a dayDrink at least 8 glasses a day Coffee, tea, & soft drinks should Coffee, tea, & soft drinks should

not be substituted for sources of not be substituted for sources of key nutrients, such as low-fat key nutrients, such as low-fat milk, fruit juices, or foods rich in milk, fruit juices, or foods rich in calciumcalcium

≤≤3 caffeinated beverages/day3 caffeinated beverages/day Limit sugared soft drinksLimit sugared soft drinks If you drink alcohol, do so in If you drink alcohol, do so in

moderationmoderation

Click for Click for more more

info on info on waterwater

Photo: Creative Commons Flickr


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Sound Eating Sound Eating PracticesPractices

Consistency (with variety) is a Consistency (with variety) is a good general rule of nutritiongood general rule of nutrition

Moderation & mindfulness Moderation & mindfulness (portion sizes)(portion sizes)

Minimize reliance on fast foodsMinimize reliance on fast foods Minimize overly processed foods Minimize overly processed foods

and foods high in saturated fat and foods high in saturated fat or hydrogenated fatsor hydrogenated fats

Healthy snacksHealthy snacks Consider organic foodsConsider organic foods


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Nutrition & Nutrition & Physical PerformancePhysical Performance

Complex carbohydrates should Complex carbohydrates should constitute as much as 70% of total constitute as much as 70% of total caloric intake caloric intake

Active individuals may need Active individuals may need higher amounts of protein (1.2 higher amounts of protein (1.2 g/kg of body weight)g/kg of body weight)

Carbohydrate loading and Carbohydrate loading and carbohydrate replacement during carbohydrate replacement during exercise can enhance sustained exercise can enhance sustained aerobic performanceaerobic performance


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Nutrition: Nutrition: SummarySummary

Important to health/wellnessImportant to health/wellness 6 classes of nutrients6 classes of nutrients Moderation and varietyModeration and variety Fruits and veggies are critical!Fruits and veggies are critical! Beware of nutrition quackeryBeware of nutrition quackery Some individuals may have Some individuals may have

additional nutritional needs additional nutritional needs based on activity level, based on activity level, pregnancy, etc.pregnancy, etc. End ofEnd of

presentationpresentation


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Supplemental Supplemental InformationInformationLab InformationLab Information

Details on Details on nutritionnutrition


Online Learning Online Learning CenterCenter


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Lab 14a InformationLab 14a InformationNutrition Analysis Nutrition Analysis

Purpose:Purpose: Compare quality of Compare quality of “favorite diet” with your “favorite diet” with your ideal “healthy diet”ideal “healthy diet”

Procedure:Procedure: Select foods from Select foods from food list food list (Appendix D or (Appendix D or other diet tables)other diet tables) and and calculate calories from calculate calories from carbohydrates, fats and carbohydrates, fats and proteinsproteins


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Lab 14a InformationLab 14a InformationNutrition Analysis - cont.Nutrition Analysis - cont.

ProteinProtein 350 350 FatFat 800 800 CarbohydrateCarbohydrate 14001400

TotalsTotals 25502550

Calories % of TotalCalories % of Total Calories Calories

13.713.7

31.431.4

54.9 54.9

100.0100.0Divide the caloriesDivide the caloriesby the total to getby the total to getthe percentagethe percentage

Return to Return to presentationpresentation Making calorie Making calorie

calculationscalculations


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Lab 14b InformationLab 14b InformationSelecting Nutritious FoodsSelecting Nutritious Foods

Purpose:Purpose: Evaluate the nutritional Evaluate the nutritional quality of your diet quality of your diet

Procedure:Procedure: Record foods consumed Record foods consumed for two days on the Daily Diet for two days on the Daily Diet Record Calculate calorie intake from Record Calculate calorie intake from list in 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 ScaleRating Scale

Return to Return to presentatipresentationon


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FiberFiber SolubleSoluble - decreases cholesterol - decreases cholesterol

levelslevels found in oat bran, fruits and veggiesfound in oat bran, fruits and veggies

InsolubleInsoluble - reduces risk of colon - reduces risk of colon cancercancer found in wheat bran and grainsfound in wheat bran and grains

Recommendation: 25-40g per dayRecommendation: 25-40g per dayAre you getting enough?Are you getting enough?


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Ways to Get More Ways to Get More FiberFiber

Eat more fruits Eat more fruits and vegetablesand vegetables

Eat whole grain Eat whole grain foodsfoods


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A Grain of WheatA Grain of Wheat

BRANBRAN - B vitamins- B vitamins - mineralsminerals - dietary fiber- dietary fiber ENDOSPERMENDOSPERM

- starch- starch - proteinprotein - some iron &- some iron & B vitaminsB vitamins GERMGERM

- essential fats- essential fats - mineralsminerals - vitaminsvitamins (B's , E & folacin)(B's , E & folacin)

Return to Return to presentationpresentation


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Composition of Oils Composition of Oils (%)(%)

Type Type SatSat Poly MonoPoly Monosafflowersafflower 9 9 7575 1616sunflowersunflower 1010 6666 2424corncorn 1313 5959 2828soybeansoybean 1414 5858 2828sesamesesame 1414 4242 4444peanutpeanut 1717 3232 5151palmpalm 4949 9 9 4242oliveolive 1414 8 8 7878

canolacanola 7 7 3535 5858



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Hydrogenation Hydrogenation ProcessProcess



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Fat Soluble VitaminsFat Soluble Vitamins

Consist of Vitamins A, D, E, Consist of Vitamins A, D, E, and Kand K

Absorbed at the small Absorbed at the small intestine in the presence of intestine in the presence of bile (a fatty substance)bile (a fatty substance)

Overdoses can be toxic (A Overdoses can be toxic (A and D)and D)


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Water Soluble Water Soluble VitaminsVitamins

Consist of B complex and Consist of B complex and vitamin Cvitamin C

Excesses will be excreted in Excesses will be excreted in the urine, however, B-6 and the urine, however, B-6 and Niacin can be toxic when Niacin can be toxic when ingested in unusually large ingested in unusually large amountsamounts


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Water Soluble Water Soluble VitaminsVitamins 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

Return to Return to presentatiopresentatio

nn


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Antioxidant All-Antioxidant All-StarsStars

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

Return to presentationReturn to presentation


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Minerals with Minerals with established RDA established RDA

guidelinesguidelines CalciumCalcium PhosphorusPhosphorus IodineIodine IronIron MagnesiumMagnesium ZincZinc SeleniumSelenium



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CalciumCalcium Important for preventing Important for preventing

osteoporosisosteoporosis RDA = 800-1000 mg/dayRDA = 800-1000 mg/day Found in dairy products Found in dairy products

and vegetablesand vegetables

High protein diets leach calcium High protein diets leach calcium from bones and promote from bones and promote osteoporosisosteoporosis



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IronIron

Important component of Important component of hemoglobinhemoglobin

Iron deficiency is known as Iron deficiency is known as anemiaanemia(Symptoms: shortness of breath, (Symptoms: shortness of breath, fatigue)fatigue)



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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, Shock absorber in eyes, spinal cord,

and amniotic sac (during pregnancy)and amniotic sac (during pregnancy) Active participant in many chemical Active participant in many chemical

reactionsreactions



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Caloric Content of Caloric Content of FoodsFoods

CarbohydratesCarbohydrates 4 cal/g4 cal/g

ProteinProtein 4 cal/g4 cal/g

FatsFats 9 cal/g9 cal/g

AlcoholAlcohol 7 cal/g7 cal/g


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Calorie Calculation Calorie Calculation (Example)(Example)

Heather consumes 2000 Heather consumes 2000 calories per day and wishes to calories per day and wishes to obtain 20% of her calories obtain 20% of her calories from fat:from fat:

2000 calories x 20% = 400 2000 calories x 20% = 400 calories from fat per daycalories from fat per day

400 calories from fat = 44 400 calories from fat = 44 grams of fat/daygrams of fat/day


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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 calories4 g/slice X 9 cal/g = 36 calories

Percent ofPercent of caloriescalories from fatfrom fat

== 36 cal / 52 cal total = 36 cal / 52 cal total = 69%69%


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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 calories1 g/slice X 9 cal/g = 9 calories

Percent ofPercent of caloriescalories from fatfrom fat

== 9 cal / 30 cal total = 9 cal / 30 cal total = 30%30%




When you hear the When you hear the term “mindful term “mindful eating,” what does eating,” what does that mean to you?that mean to you?

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