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11th Edition Werner W. K. Hoeger Sharon A. Hoeger Fitness & Wellness 5 Nutrition for Wellness © Cengage Learning 2015 © Cengage Learning 2015 Topics of Focus For This Chapter Nutrition Nutrients © Cengage Learning 2015 Relationship to health Eating disorders Nutrition myths and fallacies Functions Standards Food groups Dietary guidelines The Essential Nutrients the nutrients the body requires for survival Macronutrients The body needs these nutrients in large amounts Carbohydrates Fats Proteins Water © Cengage Learning 2015 Carbohydrates each gram of carbohydrate provides the body with 4 calories Simple Little nutritious value. Commonly called sugars. (candy,soda,cakes) Two groups: • Monosaccharides • Disaccharides © Cengage Learning 2015 Complex Provide valuable nutrients. Two groups: • Starches • Fiber Fats most concentrated source of energy each gram of fat supplies 9 calories to the body Simple fats • • • Saturated fatty acids Unsaturated fatty acids Trans fatty acids Compound fats Derived fats © Cengage Learning 2015 Simple Fats • Simple fats • Saturated fatty acids – tend to be solids that do not melt at room temperature, like meat fat, cheese, butter • Raise blood cholesterol levels © Cengage Learning 2015 Simple Fats • Unsaturated fatty acids – tend to be liquid at room temperature, termed the healthy fats, these are divided into monounsaturated (olive, peanut, canola oils) and polyunsatured fats (soybean oil, seafood, omega 3, 6, and 9) © Cengage Learning 2015 Simple Fats • Trans fatty acids • These fats are not essential and provide no know health benefit. © Cengage Learning 2015 Compound Fats and Derived Fats • Compound fats are a combination of simple fats and other chemicals. • Examples are phospholipids, glucolipids, and lipoproteins. • Derived fats combine simple and compound fats. Cholesterol is the most often mentioned sterol. © Cengage Learning 2015 Proteins each gram of protein supplies 4 calories to the body Functions • • • © Cengage Learning 2015 Build and repair tissues Maintain balance of body fluids Proteins are part of hormones, enzymes, and antibodies Proteins • Proteins are composed of amino acids. • There are 20 amino acids. • 9 of the amino acids are essential amino acids because the body cannot produce them. • 11 of the amino acids are non essential amino acids because they can be manufactured in the body. © Cengage Learning 2015 Calories Per Gram of Food © Cengage Learning 2015 Dietary Guidelines Carbohydrates should be 45 – 65 % of your total calories per day. Fats should be 20- 35 % of your total calories per day. Proteins should be 10 – 35 % of your total calories per day. © Cengage Learning 2015 Water Water is the most important nutrient, and involved in almost every vital body process : • • • • • © Cengage Learning 2015 Digesting and absorbing food Removing waste Building and rebuilding cells Transporting nutrients Circulatory processes More Essential Nutrients Micronutrients Vitamins © Cengage Learning 2015 Minerals Vitamins Functions • • Antioxidants Co-enzymes Types • Fat-soluble: Vitamins A, D, E and K • Water-soluble: Vitamins B complex and C Dietary Needs • Body does not produce vitamins; all must be received through a well balanced diet © Cengage Learning 2015 Minerals Functions • • • • • © Cengage Learning 2015 Part of all cells (especially those in hard parts of body like bones, nails, teeth) Maintenance of water balance Maintenance of acid-base balance Components of enzymes, and enzyme systems Regulation of muscular and nervous tissue excitability Balancing the Diet © Cengage Learning 2015 Balancing the Diet (cont’d.) Make half of plate fruits and vegetables Make at least half of grains whole grains Choose fish and lean meat and poultry Switch to fat-free or low-fat milk © Cengage Learning 2015 Balancing the Diet (cont’d.) Fruits and vegetables contain phytonutrients Function • Block formation of cancerous tumors • Slow down and even reverse cancer © Cengage Learning 2015 Vegetarianism • They rely primarily on foods from grains and fruit and vegetable groups and avoid foods from animal sources including milk, yogurt, and cheese and meat groups. • 5 basic types: • Vegans • Ovovegetarians • Lactovegetarians • Ovolactovegetarians • Semivegetarians © Cengage Learning 2015 Vegans • Vegans – don’t eat any animal products at all • Ovovegetarians - Allow eggs in their diet • Lactovegetarians -Allow foods from the milk group • Ovolactovegetarians - Include egg and milk products in their diet • Semivegetarians - Do not eat red meat but include fish and poultry in addition to milk products and eggs in the diet © Cengage Learning 2015 Vegetarianism Well-planned diets meet nutrient requirements • Eat foods with complementary proteins • Vegans must pay special attention to obtaining essential amino acids • Use nuts in place of high-protein meat, not as snacks Ensure infants and children receive necessary nutrients or growth will be impaired © Cengage Learning 2015 Nutrient Supplementation Most supplements do not provide additional benefit to healthy people who have a balanced diet Who may benefit from supplements? • Iron deficient adults • Women pregnant with more than one baby Avoid megadoses of vitamins and minerals • Receiving more than the upper limit of these compounds may be dangerous © Cengage Learning 2015 Antioxidants • Neutralize free radicals Function • Prevent and slow disease progression • Supplements – controversial Sources • Fruits and Vegetables – most beneficial form • Vitamin C • Selenium Types • Vitamin E • Beta-Carotene © Cengage Learning 2015 Antioxidant Rich Foods • • • • • © Cengage Learning 2015 Blueberries Cooked kale Strawberries Spinach Brussels sprouts • • • • • Plums Broccoli Beets Oranges Grapes Vitamin D 10-20 minutes of daily sunshine creates better Vitamin D than diet or supplements Dietary Sources: • Salmon, mackerel, tuna, sardines • Milk, yogurt, orange juice Higher risk for low Vitamin D: • Older adults, people who spend a lot of time indoors Check your Vitamin D level © Cengage Learning 2015 Folate Recommended for women who are or may become pregnant May offer protection against cancer When combined with B vitamins, may prevent heart attacks Sources: • 5 servings of fruits and vegetables daily • Supplement © Cengage Learning 2015 Probiotics • Health-promoting organisms that live in intestines and help break down food • Offer protection against gastrointestinal infections, boost immune activity, and help fight certain cancers • Yogurt is a good source of probiotics © Cengage Learning 2015 Fish • Pregnant women and children should avoid fish with high mercury content • Fish with high mercury levels: shark, swordfish, king mackerel, pike, bass and tile fish • Weekly consumption of 12 ounces of lowmercury seafood poses no threat © Cengage Learning 2015 Benefits of Foods Best nutrition-based strategy for promoting optimal health is wisely choosing a wide variety of foods. American Dietetic Association © Cengage Learning 2015 Eating Disorders Reason Types • Way of coping with life stress • Anorexia Nervosa • Bulimia Nervosa • Binge-Eating Disorder Associated • Depression Illnesses • Alcohol and drug use © Cengage Learning 2015 Eating Disorders (cont’d.) Anorexia Do not eat enough to meet daily needs Malnutrition causes menstruation to stop, digestive problems, extreme sensitivity to cold, fluid and electrolyte imbalances, osteoporosis and more Bulimia Engage in binge eating followed by purging Medical problems: cardiac arrhythmias, menstruation stops, kidney and bladder damage, ulcers, colitis, tooth erosion and more © Cengage Learning 2015 Eating Disorders (cont’d.) Binge-eating Characteristics • Eat unusually large amounts of food • Eating at great speed • Eating alone • Eating until uncomfortably full • Feeling disgusted, depressed or guilty after overeating © Cengage Learning 2015 Food Label © Cengage Learning 2015 Food Labels © Cengage Learning 2015 Food Labels © Cengage Learning 2015 2010 Dietary Guidelines For Americans Overall, the recommendations are: Balance calories with physical activity 1. to sustain healthy weight Focus on consuming nutrient-dense 2. foods and beverages © Cengage Learning 2015 Determining Fat Content in the Diet © Cengage Learning 2015 Advanced Gylcation End Products(AGEs) compounds that are produced when glucose combines with proteins, lipids, and other ingredients in foods Effects Aging Increasing oxidation and inflammation Chronic disease Foods cooked: • At high temperatures Sources Foods with high fat content Processed foods and pre packaged foods © Cengage Learning 2015 Advanced Gylcation End Products (cont’d.) Reduce consumption of AGE products: Limit cooking meats at high temp Avoid high-fat foods Increase fruits, vegetables, grains, fish and low-fat milk products Avoid browning Cook fresh foods rather than eat out or have packaged foods © Cengage Learning 2015 Assess Yourself • Are there dietary changes that you need to implement to meet energy, nutrition, and disease risk-reduction guidelines and to improve health and wellness? • Are you familiar with the following concepts? – Relationship between nutrition and wellness – Functions of nutrients in the body – MyPlate and a balanced diet – Eating disorders – 2010 guidelines for Americans © Cengage Learning 2015