Download continued - Human Kinetics

C H A P T E R
8
Nutritional Health and
Wellness
Peter Walters
Nutritional Health and Wellness
Learning Outcomes
•
Outline the digestive process.
•
Describe the function of six major
categories of nutrients.
•
Understand the fundamental principles
and strategies for healthy eating.
•
List the benefits and challenges of being a
vegetarian.
•
Appreciate the value of fasting.
Nutrition
• The science of how food affects the body
• Broader definition: how the food people eat
affects social, economic, cultural, and
psychological variables
The Digestive Process
© Human Kinetics.
Path of Digestion
• Mouth
• Esophagus
• Stomach
• Small intestine
• Large intestine
• Rectum
Six Major Nutrients
Nutrient Density
Nutrient density calculates the nutritional
value of food compared to the number of
calories it contains.
Nutrients and Energy
• Energy nutrients
– Carbohydrate (1 g = 4 cal)
– Protein (1 g = 4 cal)
– Fat (1 g = 9 cal)
• Nonenergy nutrients
– Vitamins
– Minerals
– Water
Three Types of Carbohydrate
Carbohydrate: Recommended
Amounts
• The U.S. Department of Agriculture
recommends that 45% to 65% of your total
daily calories are carbohydrate.
• Minimum of at least 130 grams of
carbohydrate per day, according to the U.S.
Department of Health and Human Services
– Most Americans consume far more than this
minimum amount.
Glycemic Index
Protein
• Protein is made up of 20 amino acids (9 are
essential and 11 are not).
• Most people in industrialized nations
consume the recommended levels of
protein (10-35% of daily calories).
Protein Recommendations
• RDA: 0.8 to 1.0 g per kg (2 lbs) of body
weight
• Endurance athlete: 1.2 to 1.6 g per kg of
body weight
• Strength athlete: 1.6 to 1.8 g per kg of body
weight
ACSM, 2000; Lemon, 1995.
Fat
• The most energy-rich nutrient
(9 calories/gram)
• Three types
– Saturated
– Monounsaturated
– Polyunsaturated
Grams of Fatty Acids per 100
Grams of Food Weight for
Three Primary Types of Fat
The 13 Essential Vitamins
Two Types of Minerals
• Major minerals: more than 5 grams per day
recommended
– Examples: sodium, potassium, calcium, phosphorus,
magnesium, sulfur, and chlorine
• Trace minerals: fewer than 5 grams per day
recommended
– Examples: iron, iodine, copper, fluorine, and zinc
Water Recommendations
Body weight ÷ 2 = number of ounces per day
(8 oz equals one cup, or 0.03 L)
Can You Drink Too Much Water?
Hyponatremia: Ingesting so much water that
sodium levels in the blood are reduced to an
unhealthy and even life-threatening level.
Effects of Water Loss
Principles and Strategies
for Healthy Eating
• Nutritional balance, or moderation, is
essential.
• “Some gathered much, some little. And
when they measured it by the omer, he who
gathered much did not have too much, and
he who gathered little did not have too little.
Each one gathered as much as he needed”
(Exodus 16:17b-18).
Development of the
Food Guide Pyramid
(continued)
Development of the Food
Guide Pyramid (continued)
(continued)
Development of the Food
Guide Pyramid (continued)
(continued)
Development of the Food
Guide Pyramid (continued)
From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s
New Food Guidance System.
Development of the New Food Guide:
MyPlate
USDA’s Center for Nutrition Policy and Promotion.
Three General Principles
• Foods to increase
– Fruits, vegetables, whole grains, and foods with
potassium, vitamin D, and fiber
• Foods to decrease
– Sodium, saturated fats, solid fats, refined grains
• Balancing calories
– Eat appropriate serving sizes and in moderation.
From Dietary Guidelines for Americans, 2010.
Canadian Food Guide
Eating Well With Canada’s Food Guide. Health Canada, 2012. Reproduced with permission from the
Minister of Health, 2012. Available: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.
Vegetarian Subgroups
Purposes of Fasting
• To hear from God (Acts 13:2)
• To intercede for others (Psalm 35:13)
• As an act of repentance (Joel 1:13-14)
• For strength and direction (Acts 14:23)
• As an act of worship (Luke 2:37)
Food Labels: Four Key Questions
1. How many servings and calories am I
actually eating? Are the calories low,
medium, or high?
2. Which nutrients should I limit, and which
should I be sure to obtain?
3. What is relevant about the food label
footnote?
4. How can I tell if a percent daily value is high
or low?
Food Labels