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CHAPTER
OUTLINE
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Chapter 3
Nutrition for
Wellness
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Key Terms
Nutrition: Science that
studies the relationship of
foods to optimal health and
performance
Nutrients: Substances found
in food that provide energy,
regulate metabolism, and
help with growth and repair
of body tissues
Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
3.7
Calories per
Gram of Food
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Carbohydrate
Major source of energy (4 calories/gram)
Regulates digestion, fat, and protein
metabolism
Two types:
Simple
Complex
Nutrients
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Energy (ATP)
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Special
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of Women
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Simple Carbohydrates
Formed by simple or double sugar units with
little nutritive value
Divided into monosaccharides and
disaccharides
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Special
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of Women
Dietary
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Complex Carbohydrates
Carbohydrates formed by three or more
simple sugar molecules linked together
Also referred to as “polysaccharides”
Major Types of Carbohydrates
3.2
Nutrients
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Energy (ATP)
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Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Fiber
Complex carbohydrate in plant foods that cannot be
digested by the human body but is essential in the
digestion process
Present mainly in skins, leaves, roots, and seeds
Dietary sources include
Whole grain cereals and breads
Fruits and vegetables
Legumes
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Fiber
Lack of fiber has been linked to
Cardiovascular disease
Cancer
Constipation
Diverticulitis
Hemorrhoids
Gallbladder disease
Obesity
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Recommended Amount of Fiber
Under age 50
Women = 25 gr/day
Men = 38 gr/day
Over age 50
Women = 21 gr/day
Men = 30 gr/day
Current average daily U.S. intake
About 15 gr/day
Nutrients
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the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Nutrition for
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Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Fiber
Two types
Soluble fiber
Dissolves in water to form gel-like substance that
encloses food particles
Helps decrease blood cholesterol and blood sugar
Insoluble fiber
Not easily dissolved in water but binds with water
Causes a softer and bulkier stool
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Fat
Source of energy (9 calories/gram)
Stored energy
Part of cell structure
Insulator for body heat preservation
Shock absorption
Carries fat soluble vitamins (A, D, E, and K)
Nutrients
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Types of Fat
Simple fats
Saturated
Monounsaturated
Polyunsaturated
Derived fats
Sterols (cholesterol)
Compound fats
Phospholipids
Glucolipids
Lipoproteins
Dietary
Guidelines for
Americans
Major Types of Fat
3.3
3.4
Chemical
Structure of
Saturated and
Unsaturated
Fats
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Key Terms
Transfatty acid: Solidified
fat formed by adding
hydrogen to
monounsaturated and
polyunsaturated fats to
increase shelf life
Omega-3 fatty acids:
Polyunsaturated fatty acids
found primarily in cold-water
seafood and flaxseeds
thought to lower blood
cholesterol and triglycerides
Omega-6 fatty acids:
Polyunsaturated fatty acids
found primarily in corn and
sunflower oils and most oils
in processed foods
Nutrients
Balancing
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Nutrient
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Energy (ATP)
Production
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Special
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Dietary
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Americans
Protein
Source of energy (4 calories/gram)
Builds and repairs tissue
Part of hormones, enzymes, and antibodies
Helps maintain normal fluid balance
Nutrients
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Supplementation
Energy (ATP)
Production
Nutrition for
Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Vitamins and Minerals
Vitamins
Organic substances essential for normal
metabolism, growth, and development
Fat soluble (A, D, E, and K)
Water soluble (B complex and C)
Nutrients
Balancing
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Nutrient
Supplementation
Energy (ATP)
Production
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Special
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of Women
Dietary
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Americans
Vitamins and Minerals
Minerals
Inorganic elements essential for normal body
functions
Part of all cells and enzymes
Help maintain water and acid-base balance
Regulate muscle and nervous tissue excitability
Approximate Proportions of
Nutrients in the Human Body
1% Carbohydrates
6% Minerals
16% Protein
17% Fat
61% Water
3.5
1% Carbohydrates
5% Minerals
12% Protein
27% Fat
56% Water
Higher percentage of fat tissue in women
is normal and needed for reproduction
Nutrients
Balancing
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Energy (ATP)
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Nutrition for
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Balancing the Diet
“
What you eat may be
leading you to an early
grave.”
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Food Guide Pyramid
3.1
Fats, Oils, and Sweets
USE SPARINGLY
Milk,Yogurt,
and Cheese Group
2–3 SERVINGS
Vegetable Group
3–5 SERVINGS
Meat, Poultry, Fish,
Dry Beans, Eggs,
and Nuts Group
2–3 SERVINGS
Fruit Group
2–4 SERVINGS
Bread, Cereal, Rice,
and Pasta Group
6–11 SERVINGS
The American Diet: Current and
Recommended Carbohydrate, Fat, and
Protein Intake Expressed as a Percentage
of Total Calories
3.5
Nutrients
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Energy (ATP)
Production
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Special
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Dietary
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Americans
Key Terms
Dietary Reference Intakes
(DRIs): A general term that
describes four types of
nutrient standards that
establish adequate amounts
and maximum safe nutrient
intakes in the diet; these
standards are
Estimated Average
Requirements (EAR)
Recommended Dietary
Allowances (RDA)
Adequate Intakes (AI)
Tolerable Upper Intake
Levels (UL)
Estimated Average
Requirements (EAR): The
amount of a nutrient that
meets the dietary needs in
half the people in the U.S.
Recommended Dietary
Allowances (RDA): The
daily amount of a nutrient
(statistically determined from
the EARs) considered
adequate to meet the known
nutrient needs of almost 98%
of all healthy people
in the U.S.
Nutrients
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the Diet
Nutrient
Supplementation
Energy (ATP)
Production
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Special
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of Women
Dietary
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Americans
Key Terms
Adequate Intakes (AI): The
recommended amount of a
nutrient intake when
sufficient evidence is not
available to calculate the
EAR and subsequent RDA
Upper Intake Level (UL):
The highest level of nutrient
intake that appears safe for
most healthy people, beyond
which exists an increased
risk of adverse effects
Daily Values (DVs):
Reference values for
nutrients and food
components used in
food labels
3.6
Daily Values (DVs)
Reference values for nutrients and food
components for use on food labels
Include as percentage of total calories:
fat, saturated fat, and carbohydrates
Include cholesterol, sodium, and
potassium in milligrams
Include fiber and protein in grams
Dietary Reference Intakes (DRIs):
Recommended Dietary Allowances (RDA)
and Adequate Intakes
3.6
Nutrients
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Critical Thinking
What do the nutrition
standards mean to you?
How much of a challenge
would it be to apply those
standards in your daily life?
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
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Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Nutrient Analysis
First step in evaluating the diet
Most people do not realize how harmful
and non-nutritious many common
foods are
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Special
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Dietary
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Nutrient Analysis
Analysis covers
calories, carbohydrates,
fats, cholesterol, and sodium
Also covers eight crucial nutrients:
protein, calcium, iron, vitamin A,
thiamin, riboflavin, niacin, and vitamin C
If the regular diet has enough of these eight nutrients,
foods consumed in natural form typically contain all
the other nutrients needed
Nutrients
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the Diet
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Energy (ATP)
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Special
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of Women
Dietary
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Americans
Nutrient Analysis
Most revealing information learned in a
nutrient analysis is the source of fat intake
Average daily fat consumption in the U.S. diet
About 34% of the total caloric intake
Much of it from saturated fat and trans fatty
acids, which increase the risk for chronic
diseases
Nutrients
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the Diet
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Energy (ATP)
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Special
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Dietary
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Calories in Fast Food
Wendy’s
Subway
Arby’s
Burger King
McDonald's
Frosty, med.
440
Tuna
450
Sweet Onion Teriyaki 374
Veggie Del. 226
Market Fresh Roast Beef
Roast Chicken Club
520
Regular Roast Beef 350
Ice Cream Shake, med.
Double Whopper
Whopper w/ Cheese
Whopper
Large Fries
540
Chicken McGrill
400
Big Mac
590
810
760
850
760
1060
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Fat Content in Fast Food
Calories
McDonald's
Big Mac
Chicken McGrill
Large Fries
Burger King
Whopper
Whopper w Cheese
Double Whopper
Ice Cream Shake, med.
ArbyÕ
s
Reguar Roast Beef
Roast Chicken Club
Market Fresh Roast
Beef
Subway
Veggie Delight
Sweet Onion Teriyaki
Tuna
WendyÕ
s
Frosty, med.
Total Fat
Saturated
Fat
% fat
calories
590
400
540
34
17
26
11
3
9
52
38
43
760
850
1060
760
46
53
69
41
15
22
27
29
54
56
59
49
350
520
16
28
6
7
41
48
810
42
13
47
226
374
450
3
5
22
1
2
6
12
12
44
440
11
7
23
Dietary
Guidelines for
Americans
Sizing Up Fast Foods
Nutrients
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Energy (ATP)
Production
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Special
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of Women
Dietary
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Americans
Super Foods
The following “super” foods that fight disease and
promote health should be included often in the diet
Avocados
Bananas
Beans
Beets
Blueberries
Broccoli
Butternut squash
Carrots
Grapes
Kale
Kiwifruit
Flaxseeds
Nuts (Brazil,
Walnuts)
Salmon (wild)
Soy
Oats and oatmeal
Olives and
olive oil
Onions
Oranges
Peppers
Strawberries
Spinach
Tea (green, black, red)
Tomatoes
Yogurt
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Grains, Vegetables, & Fruits
Provide nutritional base for a healthy diet
Daily fruits and vegetables should include
One good source of pro-vitamin A or carotene (apricots,
cantaloupe, broccoli, carrots, pumpkin, dark leafy
vegetables)
One good source of vitamin C
(citrus fruit, kiwi fruit, cantaloupe, strawberries, broccoli,
cabbage, cauliflower, green pepper)
The recommended 5 to 9 servings of fruits and
vegetables daily has no substitute
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Special
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Phytochemicals
Fruits and vegetables are the sole source of
phytochemicals
Show promising results in the fight against cancer
Their actions are so diverse that, at almost every
stage of cancer, they can block, disrupt, slow down, or
even reverse the process
Nutrients
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Energy (ATP)
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Special
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Dietary
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Mediterranean Diet
Mediterraneans have lower rates of diet-linked
diseases and a longer life expectancy
Although a semivegetarian diet, up to 40% of the daily
caloric intake comes from fat: mostly
monounsaturated fat from olive oil
3.11
The
Mediterranean
Diet
The
Mediterranean
diet is more
than just a
“diet”: it is a
dietary pattern
that has existed
for centuries
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Ethnic Diets
Are healthier than the typical American diet
Emphasize consumption of complex
carbohydrates
Limit fat intake
Become unhealthy when “Americanized”
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Critical Thinking
Do you take supplements?
If so, for what purposes are
you taking them—and do
you feel that you could
restructure your diet so that
you could do without them?
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Nutrients
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Energy (ATP)
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Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Nutrient Supplements
Half of all adults in U.S. take daily nutrient
supplements
Nutrient requirements for body normally can
be met by consuming 1,200 calories per day,
as long as the diet contains the recommended
servings from the five food groups
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Special
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Dietary
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Americans
Nutrient Supplements
Water-soluble vitamins: The body cannot retain
these vitamins as long as fat-soluble vitamins;
excessive intake is excreted
Small amounts, however, can be retained for weeks
or months
Fat-soluble vitamins: stored in fatty tissue; daily
intake of these vitamins is not as crucial
Too much vitamin A and vitamin D can be detrimental
Nutrients
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Energy (ATP)
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Special
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of Women
Dietary
Guidelines for
Americans
Nutrient Supplements
Do not take megadoses of a supplement(s)
For some nutrients, a dose of five times the RDA
taken over several months may create problems
Vitamin and mineral doses should not exceed ULs
For nutrients that do not have a UL, no dosage
higher than three times the RDA should be taken
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Antioxidants
Much research is being done on antioxidants for
thwarting chronic diseases
Although there are over 4,000 antioxidants, the four
most studied are
Vitamin C
Vitamin E
Beta-carotene (a precursor to vitamin A)
Selenium
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Antioxidants
Oxygen is used to change carbohydrates and fats
into energy
A small amount of oxygen ends up in an unstable
form, referred to as oxygen free radicals
A free radical molecule has a normal proton nucleus
with a single, unpaired electron (making it extremely
reactive)
Nutrients
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Special
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Antioxidants
Free radicals attack and damage proteins and lipids
Damage is thought to contribute to the development of
Cardiovascular disease, cancer, emphysema, cataracts,
Parkinson's disease, premature aging
Free radical formation is enhanced by
Solar radiation, cigarette smoke, air pollution, radiation, some
drugs, injury or infection, chemicals (such as pesticides), and
other environmental factors
Antioxidants offer protection by absorbing free radicals
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Antioxidants
When free radicals are produced faster than the body
can neutralize them, they cause damage
Antioxidants are found abundantly in food, especially
in fruits and vegetables
Most Americans do not eat the minimum five daily
servings of fruits and vegetables
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Antioxidants
Some authors/researchers believe antioxidant
supplements further prevent free radical damage
The University of California at Berkeley Wellness
Letter recommends the following daily supplements:
250 to 500 mg of vitamin C
200 to 400 IU vitamin E (natural vitamin E)
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Antioxidants
Vitamin C: Consuming 5 or more daily servings
of fruits and vegetables will provide the
recommended amount
Vitamin E: Obtaining the recommended daily
antioxidant amount of vitamin E through diet alone
is practically impossible
May reduce the risk of heart disease in healthy people
Some research questions the benefits of vitamin E
supplementation—additional research is required
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Vitamin C
Water-soluble
Body eliminates it in about 12 hours
Consume vitamin C-rich foods twice a day or
divide the vitamin C supplement in half and
take twice daily
Offers benefits against heart disease, cancer,
cataracts, and several other health disorders
Consume between 250 and 500 mg daily
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Selenium
200 micrograms (mcg) of selenium daily decreases
risk of
Prostate cancer by 63%
Colorectal cancer by 58%
Lung cancer by 46%
Also breast, liver, and digestive tract cancers
Selenium may interfere with body’s absorption of
vitamin C; take supplements at different times
Vitamin E supplements increase the effectiveness of
selenium
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Selenium
One Brazil nut (unshelled) provides 100 mcg
Shelled nuts average only about 20 mcg
Too much can damage cells
If you choose to take a supplement, take
organic form from yeast, not selenium selenite
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Multivitamins
A multivitamin complex that provides 100% of
the DV for most nutrients can help fill
deficiencies
Some evidence suggests regular intake
decreases risk for heart disease and stroke
Multivitamins don’t provide energy, fiber,
phytochemicals, or recommended dose of
vitamin C and E
Top Antioxidant Foods
In addition to antioxidants,
wholesome foods contain
substances not yet
discovered
Many nutrients work in
synergy
3.13
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Key Terms
Functional foods: Foods or
food ingredients containing
physiologically active
substances that provide
specific health benefits
beyond those supplied by
basic nutrition
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Functional Foods
Created by the food industry by adding
ingredients aimed at treating or preventing
symptoms or disease
In most cases only one extra ingredient is
added (a vitamin, mineral, phytochemical,
or herb)
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Functional Foods
An example is calcium added to orange juice to make
the claim that this particular brand offers protection
against osteoporosis
Food manufacturers now offer cholesterol-lowering
margarines (enhanced with plant stanol), cancerprotective (lycopene-fortified) ketchup, memoryboosting (ginkgo-added) candy, calcium-fortified
chips, and kava-kava–containing corn chips (to
enhance relaxation)
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Key Terms
Genetically modified foods (GM
foods): Foods whose basic genetic
material (DNA) is manipulated by
inserting genes with desirable traits
from one plant, animal, or
microorganism into another one to
either introduce new traits or enhance
existing ones
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GM Foods
Crops are genetically modified to make them resist
disease and extreme environmental conditions,
require less fertilizers and pesticides, last longer,
and to improve nutrient content and taste
GM foods could help save billions of dollars in
more productive crops and help feed the hungry in
developing countries around the world
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GM Foods
Concerns over the safety of GM foods have created
heated public debates
Genetic modifications may create “transgenic” organisms
that have not previously existed and that have potentially
unpredictable effects on the environment and on humans
GM foods may cause illness or allergies in humans and
crosspollination may destroy other plants or create
“superweeds” with herbicide-resistant genes
3.14
Systems to
Produce
Energy (ATP)
Aerobic System
Anaerobic or Lactic
Acid System
ATP and ATP-CP
System
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Nutrition for Athletes
In general, athletes do not require a special diet
or supplements
Even in resistance training and body building,
protein in excess of 20% of daily energy intake is
not needed
The main difference between the diet of a
sedentary person and an active person is the
total caloric and carbohydrate intake due to
prolonged physical training
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Carbo Loading
Amount of glycogen stored in muscle tissue can be
increased greatly through carbohydrate loading
Diet should be altered
During days of heavy aerobic training
When a person is going to participate in a long-distance
event lasting longer than 90 minutes
Nutrients
Balancing
the Diet
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Supplementation
Energy (ATP)
Production
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Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Carbo Loading
Performance is enhanced for long-distance
events by
Following a regular diet with 50 to 60% carbs and
engaging in intense physical training the 5th and
4th days before the event
Followed by a diet high in carbs (about 70%) and
a progressive decrease in training intensity over
the last 3 days
The amount of glycogen stored from carbo
loading is not affected by proportion of complex
and simple carbohydrates
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Balancing
the Diet
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Supplementation
Energy (ATP)
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Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Pre-Event Meal
Consume 1 gram of carbohydrate for each kilogram
(2.2 pounds) of body weight 1 hour prior to exercise
Can be increased to 2, 3, or 4 grams per kilogram of
weight 2, 3, or 4 hours respectively before exercise
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Balancing
the Diet
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Energy (ATP)
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Athletes
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of Women
Dietary
Guidelines for
Americans
Fluid and Carbohydrate Intake
During Long-Distance Events
Consume 30 to 60 grams of
carbohydrates per hour
Best accomplished by drinking 8 ounces
of a sports drink containing 6 to 8%
carbohydrate every 15 minutes
Fluid intake lessens the chance of
dehydration
Nutrients
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the Diet
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Energy (ATP)
Production
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Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Creatine
Popular supplement to help increase muscle
mass and improve athletic performance
Supplementation can yield up to a 20% increase
in muscle creatine
Supplementation is believed to enable more
intense training
Two phases: a five-day loading phase (20–25
gr/day) and maintenance (2 gr/day)
Creatine does benefit aerobic events
Nutrients
Balancing
the Diet
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Energy (ATP)
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Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Amino Acid Supplements
Science has not yet proven that they help
increase muscle mass
Normal increase in caloric and protein intake is
enough to build and repair muscle tissue
Each capsule provides 500 mg of amino acids
and no nutrients; 3 oz of meat provide 20,000 mg
plus nutrients
Amino acid supplementation can cause
imbalances and toxicities
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Balancing
the Diet
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Athletes
Osteoporosis
A condition that leads to softening,
deterioration, or loss of bone mineral
density; causes disability, fractures,
and even death from medical
complications
About 22 million women in the U.S.
suffer from this condition (16 million do
not know they have it)
One in 2 women and one in 8 men will
suffer from osteoporosis
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Nutrients
Balancing
the Diet
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Supplementation
Energy (ATP)
Production
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Athletes
Special
Nutrient Needs
of Women
Dietary
Guidelines for
Americans
Prevention of Osteoporosis
Maximize bone density during youth
Maintain normal menses
Participate in a lifetime program of physical activity
Maintain adequate calcium intake throughout life
Do not smoke
Avoid corticosteroid drug use
Avoid excessive use of alcohol
See your physician following menopause
Menopause
Extensive
use of
corticosteroids
Threats to
Bone Health
3.15
Nutrients
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Athletes
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of Women
2005 Dietary Guidelines
for Americans
Consume a variety of foods within
and among the basic food groups
while staying within energy needs
Control calorie intake to manage
body weight
Be physically active every day
Dietary
Guidelines for
Americans
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the Diet
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of Women
2005 Dietary Guidelines
for Americans
Increase daily intake of fruits and
vegetables, whole grains, and
nonfat or low-fat milk and milk
products
Choose fats wisely for good health
Choose carbohydrates wisely for
good health
Dietary
Guidelines for
Americans
Nutrients
Balancing
the Diet
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Supplementation
Energy (ATP)
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Athletes
Special
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of Women
2005 Dietary Guidelines
for Americans
Choose and prepare foods with
little salt
If you drink alcoholic beverages,
do so in moderation
Keep food safe to eat
Dietary
Guidelines for
Americans
Nutrients
Balancing
the Diet
Nutrient
Supplementation
Energy (ATP)
Production
Nutrition for
Athletes
Critical Thinking
What factors in your life and
the environment have
contributed to your current
dietary habits?
Do you need to make
changes?
What may prevent you from
doing so?
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of Women
Dietary
Guidelines for
Americans
End of Chapter