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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
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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)
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Simple Fats
• Trans fatty acids
• These fats are not essential and provide no
know health benefit.
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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
•
•
•
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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
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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
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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
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Balancing the Diet (cont’d.)
Fruits and vegetables contain
phytonutrients
Function
• Block formation of cancerous tumors
• Slow down and even reverse cancer
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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
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Food Label
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Food Labels
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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
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Determining Fat Content in the Diet
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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