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Nutrition
Chapter 8
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements:
Components of a Healthy Diet

Essential Nutrients
 Substances the body must get from
food because it cannot manufacture
them at all or fast enough to meet its
needs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements:
Components of a Healthy Diet






Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Energy from Food


Three classes of essential nutrients
supply energy
Kilocalorie
 A measure of energy content in food
 The amount of heat it takes to raise the
temperature of one liter of water 1°C
 Commonly referred to as “calorie”
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins:
The Basis of Body Structure

Protein
 A compound made of amino acids that
contains carbon, hydrogen, oxygen,
and nitrogen
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins:
The Basis of Body Structure


Of twenty common amino acids in
foods, nine are essential
Proteins form key parts of the body’s
main structural components
(muscles and bones) and of blood,
enzymes, cell membranes, and some
hormones
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Complete and Incomplete
Proteins

Complete protein sources
 Foods that supply all the essential
amino acids in adequate amounts
 Meat, fish, poultry, eggs, milk, cheese,
and soy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Complete and Incomplete
Proteins

Incomplete protein sources
 Foods that supply most but not all
essential amino acids
 Plants, including legumes, grains
and nuts
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein Sources


3 ounces lean meat, poultry,
or fish
½ cup tofu
 20 - 25 grams of protein

1 cup legumes
 15 - 20 grams of protein
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein Sources

1 cup milk or yogurt or
1 - 1 ½ ounces cheese
 8 - 12 grams of protein

Cereals, grains, nuts, vegetables
 2 - 4 grams of protein per serving
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Protein Intake

Adequate daily intake of protein
 0.8 gram per kilogram (0.36 gram per
pound) of body weight

Acceptable Macronutrient
Distribution Range
 10 - 35% of total daily calories as
protein
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats:
Essential in Small Amounts


Fats supply energy, insulate the body,
support and cushion organs, absorb
fat - soluble vitamins, add flavor and
texture to foods
Essential fats (linoleic acid and alphalinolenic acid) are key regulators of
body process such as the maintenance
of blood pressure and the progress of
a healthy pregnancy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Saturated Fat
 A fat with no carbon - carbon
double bonds
 Usually solid at room temperature
 Found primarily in animal foods and
palm and coconut oils
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Monounsaturated Fat
 A fat with one carbon - carbon
double bond
 Usually liquid at room temperature
 Found in certain vegetables, nuts,
and vegetable oils
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Polyunsaturated Fat
 A fat with two or more carbon - carbon
double bonds
 Usually liquid at room temperature
 Found in certain vegetables, nuts, and
vegetable oils and in fatty fish
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Two key forms of
polyunsaturated fats
 Omega - 3 fatty acids are produced
when the endmost double bond of a
polyunsaturated fat occurs three
carbons from the end of the fatty
acid chain
 Found primarily in fish
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Two key forms of
polyunsaturated fats
 Omega - 6 fatty acids are produced
when the endmost double bond of a
polyunsaturated fat occurs six carbons
from the end of the fatty acid chain
 Found primarily in certain vegetable oils,
especially corn, soybean, and
cottonseed oils
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids

The process of hydrogenation, in
which hydrogens are added to
unsaturated fats, produces a mixture
of saturated fatty acids and standard
and trans forms of unsaturated fatty
acids
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids

Trans fatty acids have an atypical
shape that affects their chemical
activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats and Health

Fats affect blood cholesterol levels
 Low - Density Lipoprotein (LDL) =
“bad” cholesterol
 High - Density Lipoprotein (HDL) =
“good” cholesterol
 Saturated and trans fats raise levels of
LDL; trans fats also lower levels of HDL
 Unsaturated fats lower levels of LDL
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats and Health



Fats also affect triglyceride levels,
inflammation, heart rhythm, blood
pressure, and cancer risk
Best choices = monounsaturated
fats and polyunsaturated
omega - 3 fats
Limit intake of saturated and
trans fats
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Fat Intake

Adequate Daily Intake of Fat
Men
Women
Linoleic acid
17 grams
12 grams
Alpha - linolenic
acid
1.6 grams
1.1 grams
Acceptable Macronutrient Distribution Range =
20 - 35% of total daily calories as fat
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
An Ideal Source of Energy


The primary function of dietary
carbohydrate is to supply energy to
body cells
Some cells, such as those in the brain,
nervous system, and blood, use only
carbohydrates for fuel
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates
An Ideal Source of Energy


During high - intensity exercise,
muscles get most of their energy from
carbohydrates
During digestion, carbohydrates are
broken into single sugar molecules
such as glucose for absorption; the
liver and muscles take up glucose and
store it in the form of glycogen
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Simple and Complex
Carbohydrates

Simple carbohydrates contain one or
two sugar units in each molecule
 Found naturally in fruits and milk and
added to many other foods
 Include sucrose, fructose, maltose,
and lactose
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Simple and Complex
Carbohydrates

Complex carbohydrates consist of
chains of many sugar molecules
 Found in plants, especially grains,
legumes, and tubers
 Include starches and most types of
dietary fiber
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Whole Grains


Before they are processed, all grains
are whole grains consisting of an
inner layer of germ, a middle layer
called the endosperm, and an outer
layer of bran
During processing, the germ and
bran are often removed, leaving just
the starchy endosperm
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Whole Grains

Refined carbohydrates usually retain
all the calories of a whole grain but
lose many of the nutrients
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Refined Carbohydrates
Versus Whole Grains


Whole grains are higher than refined
carbohydrates in fiber, vitamins,
minerals, and other beneficial
compounds
Whole grains take longer to digest
 Make people feel full sooner
 Cause a slower rise in glucose levels
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Refined Carbohydrates
Versus Whole Grains

Choose foods that have a whole
grain as the first item on the
ingredient list on the food label
 Whole wheat, whole rye, whole oats,
oatmeal, whole - grain corn, brown rice,
popcorn, barley, etc.

Choose three or more servings of
whole grains per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Glycemic Index


Consumption of carbohydrates
causes insulin and glucose levels in
the blood to rise and fall
Glycemic Index
 A measure of how the ingestion of a
particular food affects blood
glucose levels
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Glycemic Index


Foods with a high glycemic index
cause quick and dramatic changes in
glucose levels
Diets rich in high glycemic index foods
are linked to increased risk of diabetes
and heart disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Carbohydrate
Intake

Adequate daily intake of
carbohydrate
 130 grams

Acceptable Macronutrient
Distribution Range
 45 - 65% of total daily calories as
carbohydrate
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Carbohydrate
Intake

Limit on intake of added sugars
 Food and Nutrition Board: 25% or less
of total daily calories
 WHO: 10% or less of total daily calories
 USDA: 8 teaspoons (32 grams) or less
for a 2000 - calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Acceptable Macronutrient
Distribution Ranges: Summary



Protein = 10 - 35% of total
daily calories
Fat = 20 - 35% of total daily calories
Carbohydrate = 45 - 65% of total
daily calories
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fiber:
A Closer Look

Dietary Fiber
 Nondigestible carbohydrates and lignin
that are present naturally in plants

Functional Fiber
 Nondigestible carbohydrates isolated
from natural sources or synthesized in
a lab and added to a food or
supplement
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fiber:
A Closer Look

Total Fiber =
dietary fiber + functional fiber
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Fiber

Soluble (viscous) Fiber
 Fiber that dissolves in water or is broken
down by bacteria in the large intestine
 Slows the body’s absorption of glucose
 Binds cholesterol - containing
compounds
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Fiber

Insoluble Fiber
 Fiber that doesn’t dissolve in water
 Makes feces bulkier and softer
 Helps prevent constipation,
hemorrhoids, and diverticulitis
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sources of Fiber

All plant foods contain fiber, but
processing can remove it
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sources of Fiber

Good sources of fiber






Fruits (especially whole, unpeeled fruits)
Vegetables
Legumes
Oats (especially oat bran)
Whole grains and wheat bran
Psyllium (found in some cereals and
laxatives)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Intake of Fiber



Women = 25 grams per day
Men = 38 grams per day
Americans currently consume about
half this amount
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins:
Organic Micronutrients

Vitamins
 Organic (carbon - containing)
substances needed in small amounts to
help promote and regulate chemical
reactions and processes in body cells
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins:
Organic Micronutrients


Four vitamins are fat - soluble
(A, D, E, and K)
Nine vitamins are water - soluble
(C and the eight B - complex vitamins:
thiamin, riboflavin, niacin, vitamin
B - 6, folate, vitamin B - 12, biotin,
and pantothenic acid)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins


Vitamins are abundant in fruits,
vegetables, and grains; they are also
added to some processed foods
If you consume too much or too little
of a particular vitamin, characteristic
symptoms of excess or deficiency
can develop
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins

Vitamins commonly lacking in the
American diet




Vitamin A
Vitamin C
Vitamin D
Vitamin E
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals:
Inorganic Micronutrients

Minerals
 Inorganic (non - carbon - containing)
compounds needed in small amounts for
regulation, growth, and maintenance of
body tissues and functions
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals:
Inorganic Micronutrients

There are about 17 essential minerals
 Major minerals (those that the body
needs in amounts exceeding 100 mg per
day) include calcium, phosphorus,
magnesium, sodium, potassium, and
chloride
 Essential trace minerals include copper,
fluoride, iodide, iron, selenium, and zinc
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals

If you consume too much or too little
of a particular mineral, characteristic
symptoms of excess or deficiency
can develop
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals

Minerals commonly lacking in the
American diet
 Iron = low intake can cause anemia
 Calcium = low intake linked to
osteoporosis
 Potassium = low intake linked to elevated
blood pressure and bone mineral loss
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Osteoporosis:
Thinning of Bones

Dietary factors that build bone mass




Calcium
Vitamin D
Vitamin K
Other possible dietary factors: vitamin C,
magnesium, potassium, manganese,
zinc, copper, boron
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Osteoporosis:
Thinning of Bones

Weight - bearing exercise and
strength training also build and
maintain bone mass
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Osteoporosis:
Thinning of Bones

Dietary factors linked to loss of bone
mass






Alcohol
Sodium
Caffeine
Retinol
Soda
Protein (if intake of calcium and vitamin D
is low)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Water:
A Vital Component


The human body is composed of
about 60% water; you can live only a
few days without water
Foods and fluids you consume
provide 80 - 90% of your daily water
intake
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Water:
A Vital Component

Adequate intake to maintain
hydration
 Women need to drink about nine cups
of fluid per day
 Men need to drink about 13 cups of fluid
per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Water:
A Vital Component


Drink in response to thirst
Consume additional fluids for heavy
exercise
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Antioxidants

Antioxidant
 A substance that protects against the
breakdown of body constituents by free
radicals
 Actions include binding oxygen,
donating electrons to free radicals, and
repairing damage to molecules
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Antioxidants

Free radical
 A chemically unstable,
electron - seeking compound that can
damage cell membranes and mutate
genes in its search for electrons
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Antioxidants

Many fruits and vegetables are rich
in antioxidants such as vitamin C,
vitamin E, selenium, and carotenoids
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Phytochemicals

Phytochemical
 A naturally occurring substance found
in plant foods that may help prevent
and treat chronic diseases

Fruits and vegetables are rich in
phytochemicals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Phytochemicals

Examples
 Certain proteins in soy foods
 Sulforaphane in cruciferous vegetables
(cabbage, broccoli, brussels sprouts,
kale, cauliflower)
 Allyl sulfides in garlic and onions
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Guidelines:
Planning Your Diet

Dietary Reference Intakes (DRIs)
 Standards for levels of nutrient intake to
prevent nutrient deficiencies and
reduce the risk of chronic disease

Dietary Guidelines for Americans
 General principles of good nutrition
intended to help prevent certain
diet - related diseases
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Guidelines:
Planning Your Diet

MyPyramid
 A food guidance system that provides
practical advice to ensure a balanced
intake of essential nutrients
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Reference Intakes
(DRIs)


Set by the Food and Nutrition Board
of the National Academies
Recommended Dietary Allowance
(RDA) or Adequate Intake (AI) =
recommended intake
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Reference Intakes
(DRIs)


Tolerable Upper Intake Level (UL) =
maximum daily intake unlikely to
cause health problems
Example of calcium
recommendations for an
18 - year - old woman
 RDA = 1300 mg / day
 UL = 2500 mg / day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Should You Take
Supplements?

The Food and Nutrition Board
recommends supplements only for
certain groups
 Folic acid for women capable of
becoming pregnant (400 µg / day)
 Vitamin B - 12 for people over age 50
(2.4 mg / day)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Should You Take
Supplements?

Other possible situations for
supplements
 Vitamin C for smokers
 Iron for menstruating women
 Vitamin D for older adults, people with dark
skin, and people exposed to little sunlight
 Vitamin K for newborns
 People with certain special health
concerns
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Daily Values

Daily Values
 A simplified version of the RDAs used
on food labels


Also included in Daily Values are
standards for nutrients with no
established RDA
Shown on food labels in terms of a
2000 - calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Consume a variety of nutrient - dense
foods within and among the basic food
groups, while staying within energy
needs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Most Americans need to make the
following general dietary changes
 Eat more dark green vegetables, orange
vegetables, legumes, fruits, whole
grains, and low - fat and fat - free milk
and milk products
 Eat less refined grains, saturated fat,
trans fat, cholesterol, added sugars,
and calories
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Control calorie intake to manage
body weight
 Evaluate body weight in terms of BMI
 Make appropriate adjustments in calorie
intake and activity levels
 For most adults, a reduction of 50 - 100
calories per day can prevent gradual
weight gain over time
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Be physically active every day
 To reduce the risk of chronic disease,
30 minutes per day of moderate activity
 To prevent gradual weight gain, 60
minutes per day of moderate activity
 To sustain weight loss, 60 - 90 minutes
per day of moderate activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Increase daily intake of foods from
certain groups
 Fruits and vegetables, especially dark
green vegetables, orange vegetables,
and legumes
 Whole grains – half of all daily grain
servings (three or more servings per day)
 Fat - free or low - fat milk and
milk products
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Choose fats wisely for good health,
limiting intake of saturated and
trans fats
 Total fat: 20 - 35% of total daily calories
 Saturated fat: Less than 10% of total daily
calories
 Trans fat: As little as possible
 Cholesterol: Less than 300 mg per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Choose carbohydrates wisely for
good health, limiting intake of
added sugars
 Cut back on soft drinks, candies,
sweet desserts, fruit drinks, and other
sweetened foods
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Leading Sources of Calories in
the American Diet
1. Regular soft drinks (7.1% of total calories)
2. Cake, sweet rolls, doughnuts, pastries
(3.6%)
3. Hamburgers, cheeseburgers, meat loaf
(3.1%)
4. Pizza (3.1%)
5. Potato chips, corn chips, popcorn (2.9%)
Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES
1999 - 2000. Journal of Food Composition and Analysis 17: 439 - 447.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Leading Sources of Calories in
the American Diet
6.
7.
8.
9.
10.
Rice (2.7%)
Rolls, buns, English muffins, bagels (2.7%)
Cheese or cheese spread (2.6%)
Beer (2.6%)
French fries, fried potatoes (2.2%)
Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES
1999 - 2000. Journal of Food Composition and Analysis 17: 439 - 447.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Choose and prepare foods with
little salt
 2300 mg daily limit
 1500 mg daily limit for older adults,
African Americans, and people with
hypertension
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Consume potassium - rich foods
 Leafy green vegetables, sweet and
white potatoes, winter squash,
soybeans, tomato sauce, bananas,
peaches, apricots, cantaloupes, and
orange juice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

If you drink alcoholic beverages, do
so in moderation, in situations that
do not put yourself or others at risk
 No more than two drinks per day
for men
 No more than one drink per day
for women
 Some groups should not drink at all
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Keep foods safe to eat
 To prevent foodborne illness, handle,
cook, and store foods in ways that
prevent microorganisms from
spreading and multiplying
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid

Consume a balance of servings from
each food group; the amount of food
recommended from each food group
is determined by total caloric intake
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid


Engage in daily physical activity
Obtain a personalized plan by
visiting www.MyPyramid.gov
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Grains


Half of daily servings should be
whole grains
6 ounce - equivalents daily for a
2000 - calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Grains

1 ounce - equivalents




One slice of bread
One small (2 - ½ - inch diameter) muffin
1 cup ready - to - eat cereal flakes
½ - cup cooked cereal, rice, grains,
or pasta
 One 6 - inch tortilla
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Vegetables

Consume daily servings from several
different subgroups






Dark green vegetables
Orange and deep yellow vegetables
Legumes
Starchy vegetables
Other vegetables
2 - ½ cups (five servings) daily for a
2000 - calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Vegetables

½ - cup equivalents (one serving)
 ½ cup raw or cooked vegetables
 1 cup raw leafy salad greens
 ½ cup vegetable juice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Fruits


2 cups (four servings) daily for a
2000 - calorie diet
Citrus fruits and juices, melons,
bananas, berries, pears, and apples
are good choices
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Fruits

½ - cup equivalents (one serving)
 Half cup raw or cooked vegetables
 One cup raw leafy salad greens
 Half cup vegetable juice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Milk



3 cups daily for a
2000 - calorie diet
Favor low - fat and fat - free items
1 - cup equivalents (one serving)




1 cup milk or yogurt
½ cut ricotta cheese
1 - ½ ounces natural cheese
2 ounces processed cheese
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Meat


5 - ½ ounce - equivalents daily for a
2000 - calorie diet
Choose lean cuts of meat, skinless
poultry, and plant proteins
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Meat

1 - ounce equivalents
 1 ounce cooked lean meat,
poultry, or fish
 ¼ cup cooked dry beans (legumes)
or tofu
 One egg
 1 tablespoon peanut butter
 ½ ounce nuts or seeds
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Oils


Oils and soft margarines that are
added to foods during processing,
cooking, or at the table
Six teaspoons daily for a
2000 - calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Oils

1 teaspoon equivalents
 1 teaspoon vegetable oil or soft
margarine
 1 tablespoon salad dressing or light
mayonnaise

Foods that are mostly oils include
nuts, olives, avocados, and
some fish
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid:
Discretionary Calories

If all servings from the basic food
groups in MyPyramid are consumed
in nutrient - dense forms, additional
calories can be consumed – the
discretionary calorie allowance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid:
Discretionary Calories

Solid Fats
 Higher - fat meats, chicken with skin,
full - fat dairy
 Butter

Added Sugars
 Sugars added to foods (sweetened
foods and beverages)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
The Vegetarian Alternative

Types of vegetarian diets
 Vegan = vegetarian who eats no animal
products
 Lacto - Vegetarian = vegetarian who
includes milk and cheese products in
the diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
The Vegetarian Alternative

Types of vegetarian diets
 Lacto - Ovo - Vegetarian = vegetarian who
includes milk and cheese products and
eggs in the diet
 Partial Vegetarian, Semivegetarian, or
Pescovegetarian = vegetarian who
includes eggs, dairy products, and small
amounts of poultry and seafood in the diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vegetarian Diets and Health

Vegetarian diets tend to be lower in
saturated fat and cholesterol and
higher in complex carbohydrates,
fiber, folate, vitamins C and E,
carotenoids, and phytochemicals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vegetarian Diets and Health


MyPyramid can be used for dietary
planning
Nutrients of concern for vegetarians
include vitamin B - 12, vitamin D,
calcium, iron, and zinc
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for
Special Population Groups

Women
 Nutrient density, calcium, iron

Men
 Fruits, vegetables, grains

College students
 Overall quality of food choices
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for
Special Population Groups

Older adults
 Nutrient density, fiber, vitamin B - 12

People with special health concerns
 Discuss with physician or dietitian
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for Special
Population Groups: Athletes


Energy intake – adequate calories
and nutrients
Carbohydrates – 60 to 65% of total
daily calories for most athletes, up to
70% for endurance athletes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for Special
Population Groups: Athletes

Protein (grams per day per kilogram
of body weight)
 Endurance athletes: 1.2 to 1.4 grams
 Heavy strength training: 1.6 to 1.7
grams
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for Special
Population Groups: Athletes

Fluids – remain hydrated
 14 to 22 oz of fluid two hours before
strenuous event
 6 to 12 oz every 15 - 20 minutes during
exercise
 Replace fluids after event (check body
weight)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Planning: Making
Informed Choices About Food




Food labels
Dietary supplement labels
Food additives
Foodborne illness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Supplements



May contain powerful bioactive
chemicals
Not regulated the way drugs are by
the FDA in terms of testing and
manufacture
May interact with prescription and
over - the - counter drugs and
supplements
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Food Additives

Most widely used are sugar, salt,
corn syrup, citric acid, baking soda,
vegetable colors, mustard,
and pepper
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Food Additives

Concerns about some additives
 Monosodium glutamate (MSG) causes
some people to experience episodes of
sweating and increased blood pressure
 Sulfites cause severe reactions in some
people
 Check food labels
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Foodborne Illness


Most foodborne illness is caused by
pathogens (disease - causing
microorganisms)
You can’t tell by taste, smell, or sight
whether a food is contaminated
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Foodborne Illness


To prevent foodborne illness,
handle, cook, and store foods in
ways that prevent microorganisms
from spreading and multiplying
New threat: bovine spongiform
encephalopathy
(BSE or “mad cow disease”)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Food Safety


Cook foods to an appropriate
temperature
Keep hot foods hot and cold
foods cold
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Irradiated Foods

Food Irradiation
 Treatment of foods with gamma rays,
X rays, or high - voltage electrons to kill
potentially harmful pathogens and
increase shelf life
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Organic Foods

Organic
 A designation applied to foods grown
and produced according to strict
guidelines limiting the use of
pesticides, nonorganic ingredients,
hormones, antibiotics, genetic
engineering, irradiation, and other
practices
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Organic Foods

Organic foods tend to have lower
levels of pesticide residues than
conventionally grown crops
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Guidelines for
Fish Consumption

To avoid harmful effects of mercury,
guidelines have been set for women who
are or who may become pregnant, as well
as nursing mothers
 Do not eat shark, swordfish, king mackerel, tilefish
 Eat up to 12 ounces per week of a variety of fish
and shellfish; limit consumption of albacore tuna
to six ounces per week
 Check advisories about locally caught fish; if no
information is available, limit to six ounces
per week
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Guidelines for
Fish Consumption


Same guidelines for children, but
smaller servings
To avoid exposure to PCBs in
farmed fish, some experts
recommend a limit of eight ounces
of farmed salmon per month
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Personal Plan: Applying
Nutritional Principles




Assess your current diet
Set goals for change
Try additions and substitutions to
bring your current diet closer to
your goals
Plan ahead for challenging
situations
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.