Eating for WellnessEating for Wellness

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

FiberFiber

Indigestible, edible roughage found in Indigestible, edible roughage found in foodsfoods

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!

ONE POUND OF FAT

=

3500 CALORIES!

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