chapter 3 nutrition for wellness chapter outline nutrientsbalancing the diet achieving a balanced...

Chapter 3Nutrition for Wellness

ChapterOutline

Nutrients Balancing the Diet

Achieving a Balanced

Diet

Nutrient Supplementation

Energy (ATP)

Production

Nutrition for Athletes

Special Nutrient Needs

of Women

Dietary Guidelines for

Americans

Proper Nutrition

Hoeger & Hoeger. All slides © Wadsworth Publishing.

Key termsNutrition: Science that studies the relationship of foods to optimal health and performance

Nutrients: Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues



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Figure 3.7

Calories per gram of food


CarbohydrateMajor source of energy (4 calories/gram)

Regulate digestion, fat, and protein metabolism

Two types:Simple

Complex



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Simple carbohydrates

Formed by simple or double sugar units with little nutritive value

Divided into monosaccharides and disaccharides



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Complex carbohydratesCarbohydrates formed by three or more simple sugar molecules linked together

Also referred to as “polysaccharides”



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Figure 3.2


FiberComplex carbohydrate in plant foods that cannot be digested by the human body but is essential in the digestion process

Present mainly in skins, leaves, roots, and seeds

Dietary sources includeWhole grain cereals and breads

Fruits and vegetables

Legumes



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FiberLack of fiber has been linked to

Cardiovascular disease

Cancer

Constipation

Diverticulitis

Hemorrhoids

Gallbladder disease

Obesity



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Recommended amount of fiber

Under age 50Women = 25 gr/day

Men = 38 gr/day

Over age 50Women = 21 gr/day

Men = 30 gr/day

Current average daily U.S. intakeAbout 15 gr/day



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FiberTwo types

Soluble fiberDissolves in water to form gel-like substance that encloses food particles

Helps decrease blood cholesterol and blood sugar

Insoluble fiberNot easily dissolved in water but binds with water

Causes a softer and bulkier stool



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FatSource of energy (9 calories/gram)

Stored energy

Part of cell structure

Insulator for body heat preservation

Shock absorption

Carries fat soluble vitamins (A, D, E, and K)



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Types of fatSimple fats

Saturated

Monounsaturated

Polyunsaturated

Compound fatsPhospholipids

Glucolipids

Lipoproteins

Derived fatsSterols (cholesterol)



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Figure 3.3Major types of fat


Figure 3.4

Chemical structure of saturated and unsaturated fats


Key termsTransfatty acid: Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life

Omega-3 fatty acids: Polyunsaturated fatty acids found primarily in cold-water seafood and flaxseeds thought to lower blood cholesterol and triglycerides

Omega-6 fatty acids: Polyunsaturated fatty acids found primarily in corn and sunflower oils and most oils in processed foods



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ProteinSource of energy (4 calories/gram)

Builds and repairs tissue

Part of hormones, enzymes, and antibodies

Helps maintain normal fluid balance



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Vitamins and mineralsVitamins

Organic substances essential for normal metabolism, growth, and development

Fat-soluble (A, D, E, and K)

Water-soluble (B complex and C)



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Vitamins and mineralsMinerals

Inorganic elements essential for normal body functions

Part of all cells and enzymes

Help maintain water and acid-base balance

Regulate muscle and nervous tissue excitability



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Figure 3.5

Approximate proportions of nutrients in the human body


“Balancing the diet

What you eat may be leading you to an early grave.”



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Figure 3.1

Bread, Cereal, Rice,and Pasta Group6–11 SERVINGS

Fruit Group2–4 SERVINGS

Vegetable Group3–5 SERVINGS

Meat, Poultry, Fish,Dry Beans, Eggs,and Nuts Group2–3 SERVINGS

Milk,Yogurt,and Cheese Group2–3 SERVINGS

Fats, Oils, and SweetsUSE SPARINGLY


To decrease risk for chronic diseases

Let the Food Guide Pyramid guide your food choices

Eat a variety of foods daily, especially foods high in nutrients, starch, and fiber

Whole grains

Fruits and vegetables

Avoid too much fat, saturated fat, trans fatty acids, and cholesterol

Avoid too much sugar and sodium



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To decrease risk for chronic diseases

Maintain adequate calcium intake

Keep food safe to eat—with little risk of food-borne illness

Maintain recommended body weight

Drink alcoholic beverages in moderation,if at all



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Table 3.5


Key termsDietary Reference Intakes (DRIs): A general term that describes four types of nutrient standards that establish adequate amounts and maximum safe nutrient intakes in the diet; These standards are

Estimated Average Requirements (EAR)

Recommended Dietary Allowances (RDA)

Adequate Intakes (AI)

Tolerable Upper Intake Levels (UL)

Estimated Average Requirements (EAR): The amount of a nutrient that meets the dietary needs in half the people in the U.S.

Recommended Dietary Allowances (RDA): The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98% of all healthy peoplein the U.S.



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Key termsAdequate Intakes (AI): The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and subsequent RDA

Upper Intake Level (UL): The highest level of nutrient intake that appears safe for most healthy people, beyond which exists an increased risk of adverse effects

Daily Values (DVs): Reference values for nutrients and food components used in food labels



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Figure 3.6

Daily values (DVs)Reference values for nutrients and food components for use on food labels

Include as percentage of total calories: fat, saturated fat, and carbohydrates

Include cholesterol, sodium, and potassium in milligrams

Include fiber and protein in grams




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Critical thinkingWhat do the nutrition standards mean to you?

How much of a challenge would it be to apply those standards in your daily life?


Nutrient analysisFirst step in evaluating the diet

Most people do not realize how harmful and non-nutritious many common foods are



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Nutrient analysisAnalysis coverscalories, carbohydrates, fats, cholesterol, and sodium

Also covers eight crucial nutrients: protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C

If the regular diet has enough of these eight nutrients, foods consumed in natural form typically contain all the other nutrients needed



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Nutrient analysisMost revealing information learned in a nutrient analysis is the source of fat intake

Average daily fat consumption in the U.S. dietAbout 37% of the total caloric intake

Much of it from saturated fat and trans fatty acids, which increase the risk for chronic diseases



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Calories in fast food



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590400

540760

8501060

760350

520810

226374

450440Frosty, med.

TunaSweet Onion TeriyakiVeggie Del.Market Fresh Roast BeefRoast Chicken ClubRegular Roast BeefIce Cream Shake, med.Double WhopperWhopper w/ CheeseWhopperLarge FriesChicken McGrillBig Mac

McDonald's

Burger King

Arby’s

SubwayWendy’s


Fat content in fast food



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Calories Total FatSaturated

Fat% fat

caloriesMcDonald'sBig Mac 590 34 11 52Chicken McGrill 400 17 3 38Large Fries 540 26 9 43Burger KingWhopper 760 46 15 54Whopper w Cheese 850 53 22 56Double Whopper 1060 69 27 59Ice Cream Shake, med. 760 41 29 49Arby’sReguar Roast Beef 350 16 6 41Roast Chicken Club 520 28 7 48Market Fresh RoastBeef

810 42 13 47

SubwayVeggie Delight 226 3 1 12Sweet Onion Teriyaki 374 5 2 12Tuna 450 22 6 44Wendy’sFrosty, med. 440 11 7 23


Grains, vegetables, & fruits

Provide nutritional base for a healthy diet

Daily fruits and vegetables should include

One good source of pro-vitamin A or carotene (apricots, cantaloupe, broccoli, carrots, pumpkin, dark leafy vegetables)

One good source of vitamin C (citrus fruit, kiwi fruit, cantaloupe, strawberries, broccoli, cabbage, cauliflower, green pepper)

The recommended 5 to 9 servings of fruits and vegetables daily has no substitute



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Phytochemicals

Fruits and vegetables are the sole source of phytochemicals

Show promising results in the fight against cancer

Their actions are so diverse that, at almost every stage of cancer, they can block, disrupt, slow down, or even reverse the process



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Mediterranean dietMediterraneans have lower rates of diet-linked diseases and a longer life expectancy

Although a semivegetarian diet, up to 40% of the daily caloric intake comes from fat: mostly monounsaturated fat from olive oil



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Figure 3.11

The Mediterranean diet is more than just a “diet”: it is a dietary pattern that has existed for centuries


Ethnic dietsAre healthier than the typical American diet

Emphasize consumption of complex carbohydrates

Limit fat intake

Become unhealthy when “Americanized”



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Critical thinkingDo you take supplements?

If so, for what purposes are you taking them—and do you feel that you could restructure your diet so that you could do without them?


Nutrient supplementsHalf of all adults in U.S. take daily nutrient supplements

Nutrient requirements for body normally can be met by consuming 1,200 calories per day, as long as the diet contains the recommended servings from the five food groups



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Nutrient supplementsWater-soluble vitamins: The body cannot retain these vitamins as long as fat-soluble vitamins; excessive intake is excreted

Small amounts, however, can be retained for weeks or months

Fat-soluble vitamins: stored in fatty tissue; daily intake of these vitamins is not as crucial

Too much vitamin A and vitamin D can be detrimental



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Nutrient supplementsDo not take megadoses of a supplement(s)

For some nutrients, a dose of five times the RDA taken over several months may create problems

Vitamin and mineral doses should not exceed ULs

For nutrients that do not have an UL, no dosage higher than three times the RDA should be taken



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AntioxidantsMuch research is being done on antioxidants for thwarting chronic diseases

Although there are over 4,000 antioxidants, the four most studied are

Vitamin C

Vitamin E

Beta-carotene (a precursor to vitamin A)

Selenium



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AntioxidantsOxygen is used to change carbohydrates and fats into energy

A small amount of oxygen ends up in an unstable form, referred to as oxygen free radicals

A free radical molecule has a normal proton nucleus with a single unpaired electron (makes it extremely reactive)



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AntioxidantsFree radicals attack and damage proteins and lipids

Damage is thought to contribute to the development of

Cardiovascular disease, cancer, emphysema, cataracts, Parkinson's disease, premature aging

Free radical formation is enhanced by

Solar radiation, cigarette smoke, air pollution, radiation, some drugs, injury or infection, chemicals (such as pesticides), and other environmental factors

Antioxidants offer protection by absorbing free radicals



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AntioxidantsWhen free radicals are produced faster than the body can neutralize them, they cause damage

Antioxidants are found abundantly in food, especially in fruits and vegetables

Only 9% of Americans eat the minimum five daily servings of fruits and vegetables



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AntioxidantsSome authors/researchers believe antioxidant supplements further prevent free radical damage

The University of California at Berkeley Wellness Letter recommends the following daily supplements:

250 to 500 mg of vitamin C

200 to 400 IU vitamin E (natural vitamin E)



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AntioxidantsVitamin C: Consuming 5 or more daily servings of fruits and vegetables will provide the recommended amount

Vitamin E: Obtaining the recommended daily amount of vitamin E through diet alone is practically impossible



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Vitamin CWater-soluble

Body eliminates it in about 12 hours

Consume vitamin C-rich foods twice a day ordivide the vitamin C supplement in half and take twice daily

Offers benefits against heart disease, cancer,cataracts, and several other health disorders

Consume between 250 and 500 mg daily



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Selenium200 micrograms (mcg) of selenium daily decreases risk of

Prostate cancer by 63%

Colorectal cancer by 58%

Lung cancer by 46%

Also breast, liver, and digestive tract cancers

Selenium may interfere with body's absorption of vitamin C; take supplements at different times

Vitamin E supplements increase the effectiveness of selenium



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SeleniumOne Brazil nut (unshelled) provides 100 mcg

Shelled nuts average only about 20 mcg

Too much can damage cells

If you choose to take a supplement, take organic form from yeast, not selenium selenite



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MultivitaminsA multivitamin complex that provides 100% of the DV for most nutrients can help fill deficiencies

Some evidence suggests regular intake decreases risk for heart disease and stroke

Multivitamins don't provide energy, fiber, phytochemicals, or recommended dose of vitamin C and E



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Figure 3.13

Top antioxidant foods

In addition to antioxidants, wholesome foods contain substances not yet discovered

Many nutrients work in synergy


Figure 3.14Systems to produce energy (ATP)

Aerobic System

Anaerobic or Lactic Acid System

ATP and ATP-CP System


Nutrition for athletesIn general, athletes do not require a special diet or supplements

Even in resistance training and body building, protein in excess of 20% of daily energy intake is not needed

The main difference between the diet of a sedentary person and an active person is the total caloric and carbohydrate intake due to prolonged physical training



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Carbo loading

Amount of glycogen stored in muscle tissue can be increased greatly through carbohydrate loading

Diet should be alteredDuring days of heavy aerobic training

When a person is going to participate in a long-distance event lasting longer than 90 minutes



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Carbo loadingPerformance is enhanced for long-distance events by

Following a regular diet with 50 to 60% carbs and engaging in intense physical training the 5th and 4th days before the event

Followed by a diet high in carbs (about 70%) and a progressive decrease in training intensity over the last 3 days

The amount of glycogen stored from carbo loading is not affected by proportion of complex and simple carbohydrates



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Pre-event mealConsume 1 gram of carbohydrate for each kilogram (2.2 pounds) of body weight 1 hour prior to exercise

Can be increased to 2, 3, or 4 grams per kilogram of weight 2, 3, or 4 hours respectively before exercise



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Fluid and carbohydrate intake during long distance events

Consume 30 to 60 grams of carbohydrates per hour

Best accomplished by drinking 8 ounces of a sports drinks containing 6% to 8% carbohydrate every 15 minutes

Fluid intake lessens the chance of dehydration



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CreatinePopular supplement to help increase muscle mass and improve athletic performance

Supplementation can yield up to a 20% increase in muscle creatine

Supplementation is believed to enable more intense training

Two phases: a five-day loading phase (20–25 gr/day) and maintenance (2 gr/day)

Creatine does benefit aerobic events



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Amino acid supplementsScience has not yet proven that they help increase muscle mass

Normal increase in caloric and protein intake is enough to build and repair muscle tissue

Each capsule provides 500 milligrams of amino acids and no nutrients; 3 ounces of meat provide 20,000 milligrams plus nutrients

Amino acid supplementation can cause imbalances and toxicities



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OsteoporosisA condition that leads to softening, deterioration, or loss of bone mineral density and leads to disability, bone fractures, and even death from medical complications

About 22 million women in the U.S. suffer from this condition (16 million do not know they have it)

One in 2 women and one in 8 men will suffer from osteoporosis



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Prevention of osteoporosisMaximize bone density during youth

Maintain normal menses

Participate in a lifetime program of physical activity

Maintain adequate calcium intake throughout life

Do not smoke

Avoid corticosteroid drug use

Avoid excessive use of alcohol

See your physician following menopause



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Figure 3.15

Bone Health

MenopauseAgeover 50

Family

history of

osteoporosis

Phys

ical

inac

tivity

Low-calciu

m

dietExtensiveuse of

corticosteroids

Smallframe

White

or Asian

Hea

vydr

inki

ng

Smoking

BONE HEALTH

Threats tobone health


Dietary guidelinesfor Americans

Goal 1: Aim for FitnessAim for a healthy weight

Be physically active each day



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Goal 2: Build a Healthy BaseLet the Food Pyramid guide your food choices

Choose a variety of grains daily, especially whole grains

Choose a variety of fruits and vegetables daily

Keep food safe to eat



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Goal 3: Choose SensiblyChoose a diet that is low in saturated fat and cholesterol and moderate in total fat

Choose beverages and foods to moderate your intake of sugars

Choose and prepare foods with less salt

If you drink alcoholic beverages, do so in moderation



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Critical thinkingWhat factors in your life and the environment have contributed to your current dietary habits?

Do you need to make changes?

What may prevent you from doing so?


End of Chapter

chapter 3 nutrition for wellness chapter outline nutrientsbalancing the diet achieving a balanced...

Documents

slides wadsworth publishing

simple carbohydratesformed

simple sugar molecules

caloriesgramregulate

digestion processpresent

fiberunder age

relationship of foods

plant foods