The Wellness DietThe Wellness Diet

Good nutrition?

Food that:1. Meets your physical

needs for energy and nutrients2. Maintains or

improves your energy balance3. Is enjoyable

Calorie:Kilocalorie (kcal), the amount of heat necessary to raise 1 kg of water 1 degree centigrade

Caloric Density:The relative number of calories per unit of weight

Food: Our Energy Source

Nutrient DensityThe relative amount of vitamins and minerals a food provides relative to its caloric content

Empty CaloriesDerived from foods which are high in fat and/or sugar content but lack significant amounts of vitamins and mineralsLOW NUTRIENT DENSITYHIGH CALORIC DENSITY

Food: Our Energy Source

Nutrients for a Healthy Body

Substances the body requires for energy, and for structural and regulatory purposes

Macronutrients:

waterMicronutrients:

carbohydrates vitaminsfats mineralsprotein

Nutrients:

Water

Accounts for 50-60% of total body weight

Involved in transport, hydration reactions, thermoregulation

Intake ensures hydration

Normal daily H2O loss = 2 to 2.5 quarts

Soft drinks, beer, coffee cause diuresis

Hydration During Exercise

• As exercise intensity increases, so does water loss due to sweatWater loss due to sweat during

exercise in hot weather can reach 2.8 liters/hour

• At the same time, electrolytes (Cl-, Mg++, K+, and Na+) are lost in the sweat

Hydration During Exercise

• Proper hydration Maintains lower heart rate during

exerciseMaintains lower body

temperature during exerciseResults in lower percieved

exertion during exercise

Hydration

• Proper hydration for exercise lasting: < 1 hr, drink 500-1000 ml water

containing 30-50gm CHO 1-3 hr, drink 800-1600ml water +

electrolytes and 6% CHO >3 hr, drink 500-1000ml water +

electrolytes and 6-8% CHO

Carbohydrates

Simple carbohydrates Sugars (table sugar, fruit sugar)

Complex carbohydrates Fiber (Grains, fruit, vegetables,

legumes) Starch (Grains, pasta, bread,

potatoes, legumes)

Essential for general metabolism, primary fuel source of the brain

Fiber

•Soluble•Barley, oats, fruits, legumes, sweet & white potatoes•Positive effect on blood cholesterol levels•May lower heart disease risk•Delay emptying of the stomach

•Insoluble•Vegetables, whole wheat, wheat bran, and cereals•“Drano” effect•Protective for colon cancer

Dietary goal• 55-60% of total calories

Typical American diet• 40-45% of total calories

Eat 5-9 servings fruits & veggies per day, and 6-11 servings breads & cereals

OnlyOnly4 calories4 caloriesper gram!per gram!

Carbohydrates, Cont.

A Little Exercise in Nutrition

• Total dietary intake of 2400 calories

• Goal is 60% carbohydrates

• Out of 2400, how many calories should come from carbohydrates?

• How many grams of Carbohydrates are required?

The answer….

• 2400 X 0.60 = 1440 calories

• There are 4 calories per gram

1440 cal/4 grams per cal = 360 grams

1 cup of pasta = 40 grams

Fats (lipids)

Triglycerides •Major dietary form of fat

Polyunsaturated

Saturated

Monounsaturated

Fatty acids

Saturated - no double bonds

Monounsaturated (MUFA) - one double bond

Polyunsaturated (PUFA) - more than one double bond

Concentrated Energy!

Fats (lipids), Cont.

Benefits of Fats• Fuel source: efficient form of energy

storage

• Omega-3 fatty acids (fish oil):

polyunsaturated fatty acids that are

protective

• Essential for: cell membranes, steroid hormones, absorption of some vitamins

• Provide food with: flavor, tenderness, aroma and palatability

Fats (lipids), Cont.

FAT FACTS• Trans fatty acids: heart disease risk

Formed from the partial hydrogenation of vegetable oils

• increase bad cholesterol (LDL)

• decrease good cholesterol (HDL)

• Too little fat in the diet: may lead to vitamin deficiency, impaired hormone production

• Too much fat in the diet: leads to body fat accumulation; obesity

CIS

TRANS

Fats (lipids), Cont.

Dietary goals 30% of total calories 10% of fat from saturated and trans

fatty-acid sources combined

Typical American diet• ~35-40% of total calories

from fat

Major sources: red meat, fried foods, dairy (cheese, whole milk, butter), oils...

99caloriescalories

per gramper gram!!

Fats (lipids), Cont.

Cholesterol

• Form of dietary lipid, also synthesized by our bodies

• Structural component of cell membranes

• Precursor to steroid hormones

• Excess cholesterol contributes to heart disease

Sources: found only in animal products eg. meat, milk, eggs, liver, shellfish

Blood Cholesterol Levels

Desired Border High

Total C 200 200-239 240

LDL-C 130 130-159 160

HDL-C 40 60*

(women >50)

TG 200 200-399400-1000

1000 life threatening

A Little Exercise in Nutrition

• Total dietary intake of 2400 calories

• Goal is 25% fat

• Out of 2400, how many calories should come from fat?

• How many grams of fat are required?

The answer…

• 2400 X 0.25 = 600 calories• There are 9 calories per gram

600 cal/9 cal per gram = 67 gramsReese’s Peanut Butter Cup (2) = 14 g

Recap:• 1440 calories; 360 grams of carbs• 600 calories; 67 grams of fat

Protein• Composed of 20 different

amino acids 9 are essential

Functions 1. Structural: component of cells (body

tissues: muscles, bones, blood, hair) 2. Regulatory: enzymes; regulate metabolic

reactions, immune function, fluid and electrolyte balance, acid/base balance

3. Hormones: eg. insulin 4. Energy: used to make ATP, but at a high cost to the body

Protein, Cont.

Stored Kcals in Muscle:ATP 1-2Phosphocreatine 4-5Glycogen 1500-1800Triglycerides 2500-2800Structural Protein 25,000-30,000

Protein, Cont.

Dietary goal: 12-15%

• Animal sources contain complete proteins• Eating complementary plant proteins

provide all nine essential amino acids•Body can not make an incomplete protein

Sources: grains, milk, fish, meat,

beans, peas, peanuts, egg whites

Nonfatmilk

OnlyOnly44 calories caloriesper gram!per gram!

Complementary proteins:

Protein, Cont.

legumes (peanuts, beans, lentils, peas) + grains (wheat, rice, corn)

•Peanut butter sandwich•Bean & rice burrito•Hummus (garbanzo beans + sesame seeds)

Protein Requirements for Exercise

• RDA for Protein 0.8 gm/kg/day for a sedentary population

• Light to moderate exercise: 0.8 gm/kg/day

• High-intensity endurance training: 1.2-1.4 gm/kg/day

• Initial stages strength training: 1.4-1.6 gm/kg/day

Protein Requirements

• Higher requirements for protein due to increased rate of oxidation of amino acids during exercise

• Easily attained by consumption of 12% of kcals protein per day 70 kg individual ~2900Kcal/day (348 kcal protein) 4 kcal/gm87gm protein 87gm/70kg 1.2 gm/kg/day

• Far exceeds the RDA of 0.8 gm/kg/day

A Little Exercise in Nutrition

• Total dietary intake of 2400 calories

• Goal is 15% protein

• Out of 2400, how many calories should come from protein?

• How many grams of protein are required?

The answer...

• 2400 X .15 = 360 calories

• There are 4 calories per gram

360 cal/4 cal per gram = 90 grams

Recap:• 1440 calories; 360 grams of carbos• 600 calories; 67 grams of fat• 360 calories; 90 grams of protein

Vitamins

Organic molecules that are necessary cofactors for normal growth and

metabolism

Functions1. Regulate cellular reactions

2. Structure & synthesis of body tissues

Fat-soluble vitamins: A, D, E, K

Water-soluble vitamins: B complex, C

Vitamins, Cont.• Vitamins A, C, E are antioxidants. Prevent free radicals

from damaging tissues; as in cancer, diabetes and CHD.

• Vitamin A (beta-carotene): colorful fruits and vegetables (carrots, sweet potatoes, mangoes, apricots)

• Vitamin C: RDA: 75 mg women, 90 mg men, 100 mg for smokers (citrus fruits, broccoli, leafy vegetables)

• Linus Pauling Inst.: 200 mg

• 8 oz orange juice=100 mg

• Vitamin E: RDA: 15 mg• Linus Pauling Inst.-200mg, grain oils, wheat germ, nuts,

seeds, liver and SUPPLEMENTS

Vitamins, Cont.

• The B vitamins: generally involved in energy metabolism B-12: animal-derived foods (dairy,eggs),

vegetarians may need fortified foods

• Vitamin D: necessary to help calcium deposit in bones

• Folic Acid (B vitamin): coenzyme; important in DNA synthesis Deficiency associated with birth defects and heart

disease Fortification of flour

Minerals

Functions1. Structural: bone, teeth,

connective tissue, enzymes, hemoglobin

2. Maintain water balance, nerve function, enzyme activity

Important minerals

•calcium, iron, sodium

Calcium

• Osteoporosis = weak bones• Adequate calcium intake helps maximize

bone density in youth

RDA: 1200 mg/day (ages 19-24)800 mg/day (over 25)1500 mg/day for women

Sources: dairy products, dark green leafy vegetables, calcium fortified foods

Nonfatmilk

Iron

• Essential component of hemoglobin, mitochondria

• Anemia results from low iron intake• Women need more than men (10 mg)

(15 mg)

Sources: meat, fish, eggs, legumes, whole grains, enriched cereals

Iron

• Iron deficiency is the most common nutrient deficiency in exercise

• Causes inadequate intake loss in sweat, urine and feces hemolysis impaired absorption in athletes

Sodium

• Electrolyte• Assists in transmission of nerve

impulses• Assists in muscle contraction• Excessive intake can contribute to

hypertension• Americans get too much!Recommendation: 2400-3000 mg/day

The Food Guide Pyramid

Meat, poultry, fish, dry beans, eggs,

and nuts

2 - 3 servings

Fruit

2 - 4 servings

Milk, yogurt, and cheese

2 - 3 servings

Vegetables

3 - 5 servings

Fats, oils, & sweets

use sparingly

Bread, cereal, rice, and pasta

6 - 11 servings

Vegetarian Food Guide Pyramid

Whole Grains Legumes

VegetablesFruits

Nuts and Seeds

Vegetable Oils

Dairy Eggs

Sweets

Optional

A reliable source of vit. B12 should be included if no eggs or dairy are consumed.

Interpreting Food Labels

• New labels must contain certain information

• Serving sizes are more realistic - be sure to check closely

• “fat free” means < 0.5 g fat/serving

• “low fat” means < 3 g fat/serving

Calculating Macronutrients

Calories from fat:6g x 9 kcal/g=54 kcal

54 kcal/140kcal=39%

Calories from Carbos:19g x 4 kcal/g=76 kcal

76 kcal/140kcal=54%

Calories from Protein:2g x 4 kcal/g=8 kcal

8 kcal/140kcal= 6%

Next Time

• In Lecture Body Composition and Weight

Management - chapter 8 Course Evaluations