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Nutrition for Wellness
Chapter 3
Objectives
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Define nutrition and describe its relationship
to health and well-being.
Learn to use the USDA MyPyramid guidelines
for healthier eating.
Describe the functions of the nutrients –
carbohydrates, fiber, fats, proteins, vitamins,
minerals, and water – in the human body.
Objectives
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Define the various energy production
mechanisms of the human body.
Be able to conduct a comprehensive nutrient
analysis and implement changes to meet the
Dietary Reference Intakes (DRIs).
Identify myths and fallacies regarding
nutrition.
Objectives
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Become aware of guidelines for nutrient
supplementation.
Learn the 2010 Dietary Guidelines for
Americans.
Analyze your diet and plan for healthy
nutrition.
Introduction
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Proper nutrition is essential to overall health
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Healthy body functioning
Nutrients – variety of sources
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U.S. diet
Overconsumption
 Chronic disease
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MyPyramid: Steps to a Healthier
You
Nutrients
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Essential nutrients
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“Fuel nutrients”
Regulatory nutrients
Fiber
Macronutrients vs. micronutrients
Nutrient density
Calorie
Carbohydrates
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Major source of calories
Functions
4 calories per gram
Simple carbohydrates
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Monosaccharides
Disaccharides
Major Types of Carbohydrates
Carbohydrates
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Complex carbohydrates
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Starch, dextrins, and glycogen
Fiber
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Sources
Health benefits
Recommended intake
Soluble and insoluble fiber
Common types of fiber
Fats (Lipids)
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Source of energy
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9 calories per gram
Part of human cell
structure
Functions of fat
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Fat-soluble vitamins
Fats (Lipids)
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Simple fats
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Triglycerides
Saturated fats
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Sources and characteristics
Unsaturated fats
MUFA
 PUFA
 Sources and characteristics
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Fats (Lipids)
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Simple fats
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Trans fatty acids
“Partial hydrogenation”
 Health risks
 Sources
 Food labels and ingredient lists
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Fats (Lipids)
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Simple fats
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Polyunsaturated omega fatty acids
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Omega-3 fatty acids
EPA, DHA, and ALA
 Sources
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Omega-6 fatty acids
LA, GLA, and AA
 Sources
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Health benefits
Fats (Lipids)
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Compound fats
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Examples
Lipoproteins
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HDL, LDL, VLDL
Derived fats
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Combine simple and compound fats
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Sterols
Proteins
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Main substance for building & repairing
Part of antibodies, hormones, and enzymes
4 calories per gram
Amino acids
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Essential and nonessential
Protein quality
Excess and deficient levels of protein
Amino Acids
Vitamins and Minerals
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Vitamins
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Roles of vitamins in the body
Fat soluble
Water soluble
Minerals
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Roles of minerals in the body
Water
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Most important nutrient
Percent of total body
weight
Sources
Recommended intake
Dehydration
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Thirst signal
Balancing the Diet
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National Academy of Sciences (NAS)
recommendations
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Flexibility in planning
Essential vitamins, minerals, and water
Sources of fat calories
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Replace saturated and trans fatty acid intake
Recommended Intake Expressed
as Percentage of Total Calories
Nutrition Standards
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Dietary Reference Intakes (DRIs)
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Encompasses four reference values
Estimated average requirement (EAR)
 Recommended dietary allowance (RDA)
 Adequate intake (AI)
 Tolerable upper intake level (UL)
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Nutrition Standards
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Daily Values (DVs)
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Reference values used on food-packaging
labels
Based on 2,000 calorie diet
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Estimated energy requirement (EER)
Food Label with U.S.
Recommended Daily Values
Nutrient Analysis
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Keep a 3-day record of all
foods and beverages
consumed
Average daily fat
consumption
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Decrease from 20 years ago
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Increase in caloric intake
Achieving a Balanced Diet
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Eat variety of nutrient-dense foods
Monitor total daily caloric intake
Food groups
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Whole grains, vegetables, fruits, and milk
provide nutritional base
Meats and beans group
Oils
Choosing Healthy Foods
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Conscious effort to
select nutritious foods
Label misinformation
Meal planning &
adequate coping
strategies
Vegetarianism
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Basic types of vegetarians
Dietary Guidelines for Americans
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Nutritional deficiencies
Infants and children
Nutrient concerns
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Protein, vitamin B12, vitamin D, riboflavin,
calcium, iron, and zinc
Nuts and Soy Products
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Nuts
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Fat content and composition
Vitamins and minerals
Soy products
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Benefits of soy
Intake recommendations
Probiotics
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Friendly microbes
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Roles in the body
Health benefits
Food sources
Advanced Glycation End Products
(AGEs)
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Contribution to disease development
Production of AGEs
Food sources
Food preparation techniques
Guidelines to decrease AGEs
Diets from Other Cultures
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Mediterranean Diet
 Features
Semivegetarian
 High fat intake
 Physical activity
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Health benefits
Diets from Other Cultures
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Ethnic diets
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Healthier than typical American diet
Encourage physical activity
Ethnic diet examples
African American diet (“Soul Food”)
 Hispanic diet
 Asian American diet
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Common characteristics
Nutrient Supplementation
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Nutrient requirements and caloric intake
Megadoses of vitamins and minerals
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Vitamin D, folate, iron
Groups who may benefit from
supplementation
People who eat a balanced diet
Nutrient Supplementation
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Antioxidants
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Thwarting of chronic diseases
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Cannot repair damage
Commonly studied antioxidants
Oxygen free radicals
Damage proteins and lipids
 Factors that encourage free radical formation
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Antioxidant Protection
Nutrient Supplementation
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Vitamin E
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Vitamin C
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Disease benefits
Sources
Beta-carotene
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Sources
Sources
Selenium
Nutrient Supplementation
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Multivitamins
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Not magic pills
Vitamin D
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Possible health benefits
Prohormone
Recommended intake
Sources
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Sun
Nutrient Supplementation
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Folate
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Premenopausal women
Cancer protection
Birth defects
Heart attacks
Recommended sources
Benefits of Foods
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ADA position
statement
Fruits and vegetables
Wholesome foods
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Synergy
Supplementation
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USP
Functional Foods
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Specific health benefits beyond those
supplied by traditional ingredients
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Marketing tool
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Natural forms
Examples
Use in conjunction with a healthful diet
Genetically Modified Crops
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Genetically modified organism (GMO)
Debate over GM foods
GM crops
Avoiding GM foods
Safety
Energy Substrates for Physical
Activity
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Two main fuels
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Glucose
High carbohydrate foods
 Storage as glycogen
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Fat
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Almost unlimited supply can be stored
Energy Substrates for Physical
Activity
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Energy (ATP) Production
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ATP-CP system
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Depletion of CP stores
Anaerobic or lactic acid system
Requires glucose
 Exercise sustained or 10-180 seconds
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Aerobic systems
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VO2max
Contributions of Energy
Formation During PA
Nutrition for Athletes
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Energy for resting conditions
Energy for exercise
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Fat and glucose (glycogen)
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Proportion is related to intensity
Supplementation
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Proteins
Calorie intake
Nutrition for Athletes
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Carbohydrate loading
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Glycogen storage
Glycogen depletion
Carbohydrate recommendations
Timing of carbohydrate intake post workout
 Type of carbohydrates
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Nutrition for Athletes
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Hyponatremia
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Cause
Symptoms
Creatine supplementation
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Dietary sources of creatine
Creatine phosphate
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Two-phase supplementation
Benefits and risks of supplementation
Bone Health and Osteoporosis
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Cause of osteoporosis
At risk populations
Osteoporosis is
preventable
Threats to bone
health
“Pediatric disease”
Threats to Bone Health
(Osteoporosis)
Bone Health and Osteoporosis
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RDA for calcium
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Food sources
Supplements
Vitamin B12
Other dietary factors
Exercise
Estrogen
Bone density test
Hormone-Replacement Therapy
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Increased risk for disease
Treatment for acute symptoms of menopause
Medications
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Hormonal
Nonhormonal
Selective estrogen receptor modulators
(SERMs)
Iron Deficiency
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Hemoglobin
RDA for iron
Populations at risk for iron deficiency
Physical activity
Iron-rich foods
2005 Dietary Guidelines for
Americans
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Recommendations for general public age 2
years and older
Description of healthy diet
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Fruits, vegetables, whole grains, and milk
products
Lean meats, poultry, fish, beans, eggs, and
nuts
Low in fats, cholesterol, salt, and sugar
2005 Dietary Guidelines for
Americans
1.
2.
3.
4.
5.
6.
Consume a variety of foods
Control calorie intake
Be physically active
Increase intake of fruits, vegetables, whole
grains, and milk products
Choose fats wisely
Choose carbohydrates wisely
2005 Dietary Guidelines for
Americans
7.
8.
9.
Choose and prepare foods with little salt
If you drink alcohol, do so in moderation
Keep food safe to eat
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Behaviors to prevent foodborne illness
Real Life Stories
Real Life Stories Critical
Thinking Questions
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1. Are there similarities/differences between Kwame’s pre-Fitness and
Wellness course nutrition habits and your current eating patterns? How
were his eating habits affecting his overall health and quality of life?
2. Discuss ways in which you can plan ahead to maintain healthy
behaviors prior to attending a social gathering that includes food and
alcohol consumption?
3. Many people like Kwame regularly consume fast foods. What
wise/healthy food choices can you make when you are on the go or are
unable to prepare your own meals?