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Understand How Food Is Understand How Food Is Associated with Every Associated with Every Dimension of WellnessDimension of Wellness
Physical:Physical:
Emotional:Emotional:
Social:Social:
Intellectual:Intellectual:
Physiological nourishmentPhysiological nourishment
Affects feelingsAffects feelings
Used for celebrationsUsed for celebrations
Forming decisions regardingForming decisions regarding
selectionsselections
Understand How Food is Understand How Food is Associated with Every Dimension Associated with Every Dimension
of Wellness [cont.]of Wellness [cont.]
Spiritual:Spiritual:
Environmental:Environmental:
Occupational:Occupational:
Used with ritualsUsed with rituals
Food quantity and Food quantity and
quality conceptsquality concepts
Economic relationships:Economic relationships:
obtaining and using foodobtaining and using food
Studies Reveal 6 Studies Reveal 6 Shortfalls in Our Eating Shortfalls in Our Eating HabitsHabits
1.1. Too few fruits and vegetables (too little Too few fruits and vegetables (too little fiber)fiber)
2.2. Too much proteinToo much protein3.3. Too much fatToo much fat4.4. Too many refined foods; flour, sugar, Too many refined foods; flour, sugar,
rice rice 5.5. Too much food overallToo much food overall6.6. Inadequate water intakeInadequate water intake
Six Major NutrientsSix Major Nutrients
Macronutrients MicronutrientsMacronutrients Micronutrients
Carbohydrates VitaminsCarbohydrates Vitamins
ProteinsProteins Minerals Minerals
FatsFats Water Water
CarbohydratesCarbohydrates
Function: Function: Ultra premium Energy nutrientUltra premium Energy nutrient
Value: Value: 4 calories4 calories per gram per gram
Simple breakdown: Simple breakdown: glucose, glycogen glucose, glycogen
Stored in muscles and liverStored in muscles and liver RDA: RDA: 45-65% of daily calories45-65% of daily calories
When you don’t eat When you don’t eat enough Carbohydrateenough Carbohydrate
Lack of enduranceLack of enduranceHarder to recover – Harder to recover – no energy for next dayno energy for next day
Slower speed – Slower speed – have to slow down to make it to have to slow down to make it to end.end.
Reduced concentration – brain gets Reduced concentration – brain gets fuzzyfuzzy
Reduced coordinationReduced coordinationChronic fatigueChronic fatigue
Carbohydrate ValueCarbohydrate Value
Quick StartQuick Start EnduranceEndurance AlertnessAlertness Short bursts of energyShort bursts of energy Quick RecoveryQuick Recovery Protein sparing - Energy that allows you Protein sparing - Energy that allows you
to do the work that builds muscle size to do the work that builds muscle size and strengthand strength
Simple CarbohydratesSimple Carbohydrates
SugarsSugars Instead of consuming natural simple Instead of consuming natural simple
sugars found in fruits and vegetables, we sugars found in fruits and vegetables, we consume refined, processed sugars.consume refined, processed sugars.
Should be 10% of our caloric intake.Should be 10% of our caloric intake. Excessive consumption throws body Excessive consumption throws body
chemistry off balance, resulting in fatigue chemistry off balance, resulting in fatigue or weakened immune system.or weakened immune system.
Complex CarbohydratesComplex Carbohydrates
Should comprise 45-Should comprise 45-65% of our caloric 65% of our caloric intake.intake.
Supplies 2 types of Supplies 2 types of dietary fiber:dietary fiber: InsolubleInsoluble SolubleSoluble
USDA image
Insoluble fiber - From the cell walls of Insoluble fiber - From the cell walls of plantsplants
Absorbs water as it passes through Absorbs water as it passes through the digestive tract, increasingthe digestive tract, increasing fecal fecal bulkbulk
Brown rice, fruits, legumes, seeds, vegetables, wheat bran, whole grains
Soluble fiber - Travels through digestive Soluble fiber - Travels through digestive tract in a gel-like form tract in a gel-like form
Lower blood cholesterol by bindingLower blood cholesterol by bindingSlow glucose absorptionSlow glucose absorptionLower risk of heart diseaseLower risk of heart diseaseCan help control diabetesCan help control diabetes
Whole-grain products (barley, oats, Whole-grain products (barley, oats, oat bran)oat bran)Fruits (apples, citrus), legumes, seeds, Fruits (apples, citrus), legumes, seeds, vegetablesvegetables
ProteinProtein
Function: Function: build and repair tissuebuild and repair tissue, , maintain maintain chemical balance, and regulate the formation of chemical balance, and regulate the formation of hormones, antibodies, and enzymeshormones, antibodies, and enzymes
Caloric value: Caloric value: 4 calories4 calories per gram per gram Simple breakdown: Simple breakdown: amino acidsamino acids RDA: .RDA: .8 grams/kg8 grams/kg of body weight of body weight 12% to 15% of daily calories12% to 15% of daily calories
Protein ValueProtein Value
Builds and repairs muscle and Builds and repairs muscle and connective tissueconnective tissue
Build red blood cellsBuild red blood cells Builds hormones and enzymesBuilds hormones and enzymes Back up source of energyBack up source of energy
Fats (Lipids)Fats (Lipids)
Function: Function: Protect organs, maintain body heat, Protect organs, maintain body heat, transport fat-soluble vitaminstransport fat-soluble vitamins, hormone , hormone regulation energy in endurance activities.regulation energy in endurance activities.
Caloric value: Caloric value: 9 calories9 calories per gram per gram Simple breakdown: Simple breakdown: fatty acidsfatty acids Types: Types: saturated, monounsaturated, saturated, monounsaturated,
polyunsaturatedpolyunsaturated RDA: 30% or lessRDA: 30% or less
4 Types of Fats4 Types of Fats Saturated fatsSaturated fats
Primarily in foods of animal originPrimarily in foods of animal origin Diets high in saturated fat have a strong link to heart disease Diets high in saturated fat have a strong link to heart disease
and strokeand stroke Can create cholesterol in the bodyCan create cholesterol in the body
Trans Fats:Trans Fats:
the addition of hydrogen atoms to an unsaturated fat the addition of hydrogen atoms to an unsaturated fat
have been shown to increase the risk of heart diseasehave been shown to increase the risk of heart disease
gives foods such as crackers, cookies, potato chips, French gives foods such as crackers, cookies, potato chips, French fries and doughnuts a longer shelf-lifefries and doughnuts a longer shelf-life
Polyunsaturated fatsPolyunsaturated fats Come from plant and fish oils and are healthier to Come from plant and fish oils and are healthier to
consumeconsume corn, sunflower, safflower, soybean and sesame oilscorn, sunflower, safflower, soybean and sesame oils Omega – 3 are found primarily in fish.Omega – 3 are found primarily in fish.
Monounsaturated fatsMonounsaturated fats Come from plant foodsCome from plant foods Decrease total and LDL cholesterol and increase Decrease total and LDL cholesterol and increase
HDLHDL olive, canola and peanut oil as well as avocados and certain nuts.olive, canola and peanut oil as well as avocados and certain nuts.
Excess caloriesExcess calories from protein and carbohydrates from protein and carbohydrates are converted to and stored as fat. Even if you are are converted to and stored as fat. Even if you are eating mostly “fat free” foods, excess consumption will eating mostly “fat free” foods, excess consumption will result in additional body fat. result in additional body fat.
The only proven way to reduce body fat The only proven way to reduce body fat is to burn more calories than one is to burn more calories than one consumes!consumes!
VitaminsVitamins
Organic catalysts necessary to initiate Organic catalysts necessary to initiate the body’s complex metabolic functionsthe body’s complex metabolic functions
Fat soluble – Vitamins A, D, E, and KFat soluble – Vitamins A, D, E, and K Water soluble – C and B-complexWater soluble – C and B-complex
MineralsMinerals
Inorganic substances critical to many enzyme Inorganic substances critical to many enzyme functions in the bodyfunctions in the body
MacromineralsMacrominerals Needed in large doses (more than 100 mg daily)Needed in large doses (more than 100 mg daily) Calcium, phosphorus, magnesium, potassium, Calcium, phosphorus, magnesium, potassium,
sodiumsodium
Trace or micro mineralsTrace or micro minerals Needed in smaller amountsNeeded in smaller amounts Iron, zinc, copper, iodine, fluoride, seleniumIron, zinc, copper, iodine, fluoride, selenium
A smooth running A smooth running machinemachine
First what vitamins and minerals don’t do:First what vitamins and minerals don’t do:
1.1. They don’t give you energyThey don’t give you energy
2.2. They don’t make you strongerThey don’t make you stronger
3.3. They don’t make you fasterThey don’t make you faster
What they do:What they do:
* Help the other nutrients work properly* Help the other nutrients work properly
* Help all body functions work smoothly* Help all body functions work smoothly
WaterWater
The most important nutrientThe most important nutrient The body is 2/3 water contentThe body is 2/3 water content Function: Function: Helps rid the body of wastes, Helps rid the body of wastes,
aids in metabolizing stored fat, helps aids in metabolizing stored fat, helps control body temperaturecontrol body temperature
Value: 0 calories/gramValue: 0 calories/gram RDA: eight to ten 8-ounce glasses a dayRDA: eight to ten 8-ounce glasses a day