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Health and Wellness
Most health problems are related to LIFESTYLE DISEASES.
They come from unhealthy behaviors and other factors. Examples included some types of
diabetes, heart disease, and some cancers.
RISK FACTORS
Controllable – things you can change
Uncontrollable – things you cannot change
Exercise
Age
Smoking
Race
Weight (20% more than rec. body weight)
Gender
Diet
Heredity
BEHAVIORS TODAY WILL AFFECT YOU TOMORROW
SIX HEALTH RISK BEHAVIORS
1. Sedentary
2. Alcohol/Drugs
3. Sexual Activity
4. Behaviors
5. Tobacco Use
6. Poor eating habits
SIX COMPONENTS OF HEALTH
1. Physical
2. Emotional (expressing emotions positively)
3. Social (quality of relationships)
4. Mental (realizing and coping, self-esteem)
5. Spiritual (values)
6. Environmental (living and not living around you)
WELLNESS: achievement of a person’s best in all six components of health.
There are four influencing factors: heredity, social, cultural, environmental.
You can take charge of your health and wellness through knowledge, lifestyle changes, and
attitude.
Nutrition
The study of food and the way your body uses it.
Nutrients: substances that provide energy or help from body tissues necessary for life and
growth.
SIX CLASSES OF NUTRIENTS
1. Carbohydrates
2. Fats
Macronutrients
3. Proteins
4. Vitamins
5. Minerals
Micronutrients
6. Water
CARBS
Energy giving nutrients that include sugars/starches/fiber
FATS
Energy giving nutrients that are also the main form of energy storage
PROTEINS
Nutrients made up of amino acids which are needed to build and repair body structures and to
regulate processes in the body
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Build and repair muscles, skin, hair, and nails
If you eat too much, stored as a fat
Complete Protein – contains all essential amino acids (meat, eggs, dairy)
Incomplete Protein – missing amino acids (legumes, grains, and vegetables)
10-35% of your diet should be protein
STARCHES
Complex Carb – made of many sugars that are connected together and then are broken down
by the body into sugars used by the body. This process takes longer
Glycogen – more carb than your body needs will be stored as a fat. Quick energy reserve. If
glycogen stores becomes full, it gets stores as a fat.
Fiber – complex carb that provides little energy and cannot be digested. Fiber keeps intestines
healthy by preventing constipation, heart disease, and possibly colon cancer
FATS
They are essential nutrients. Fat adds texture, flavor, and aroma.
Lipids are fatty or oily substances that do not dissolve in water.
Fats are made up of two smaller molecules – fatty acids and glycerol.
Saturated Fats – solid at room temperature and comes from meat and milk products. Leads to
obesity, increase in cholesterol, and an increase in heart disease.
Unsaturated Fats – common in plants. Liquid at room temperature.
Cholesterol – type of lipid needed to make vitamin D, cell membranes, hormones, and bile.
LDL – low density lipoprotein, it brings cholesterol to cells. Responsible for depositing plaque
on walls which will restrict blood flow. This is a bad form.
HDL – high density lipoprotein carries cholesterol back to the liver. This type reduces the risk of
heart disease and is only found in animal tissues (meat, fish, eggs, dairy products). This is a
good kind.
VITAMINS
Needed in small amounts for growth and overall health.
Fat Soluble – A, D, E, and K. Stored in fat tissue and can remain in the body for a long amount
of time.
Water Soluble – B vitamins and C. These are not stored in the body, so they need to be taken
in.
MINERALS
A class of nutrients that are chemical elements that are needed for certain processes, such as
enzyme activity and bone formation.
Sodium, calcium, and iron are necessary minerals.
WATER
About 8 cups a day to maintain optimal health. Water helps transport essential nutrients
around your body.
RECOMMENDED DIETARY ALLOWANCES
Recommended intake of products. UL’s – tolerable upper intake levels discuss when too much
is being taken.