Download nutrition for wellness

NUTRITION FOR
WELLNESS
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Up to 7% of caloric intake in Saturated fats
Nutritional Recommendations
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Provide energy consistent with the
maintenance of body weight within the
recommended range
Include essential nutrients in amounts
specified in the Recommended Nutrients
Intake
Include no more than 30 percent of energy as
fat and no more than 10 percent as saturated
fats
Nutritional Recommendations….
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Provide at least ½ of energy as
carbohydrates
Reduce the amount of sodium
Include no more that 5 percent of total energy
as alcohol
Contain no more caffeine than the equivalent
of four cups of regular coffee per day
ESSENTIAL NUTRIENTS
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Carbohydrates
Fat
Protein
Vitamins
Minerals
Water
Calories as Energy
A kilocalorie (commonly called a calorie) is the amount
of energy that is required to raise 1kg of water 1
degree Celsius
 1 gram of CARBOHYDRATES provides 4 calories of
energy
 1 gram of FAT provides 9 calories of energy
 1 gram of PROTEIN can provide 4 calories of
energy if it is not used for tissue building and repair
 1 gram of ALCOHOL provides 7 calories of energy
Carbohydrates
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Primary source of energy
55 to 69% of daily caloric intake
Used easily and quickly by the body
Used first, before fats and proteins
Simple Carbohydrates
Sugars
Monosaccharides
Glucose (Natural sugar found in food and produced in the
body)
Fructose (“Fruit sugar” occurs naturally in fruit and honey)
Galactose (Produced from milk sugar)
Disaccharides
Lactose (glucose + galactose)
Maltose (glucose + glucose)
Sucrose (glucose + fructose)
Complex Carbohydrates
Polysaccharides
Starches (found in grains, seeds, corn, nuts, and potatoes)
Dextrins (formed when baking bread/producing cold
cereals)
Glycogen (Is the body’s reservoir of glucose)
Fibre
Soluble (helps lower blood cholesterol)
found in oats, fruit, and barley
Insoluble (it binds water to help peristalsis)
found in wheat, cereals and vegetables
Polysaccharides
Disaccharides
Digestion
Monosaccharide
Absorption
Blood Sugar - Glucose
Energy Source
Liver and
Muscles
Blood
Adipose
Tissue
Fats
Broken down into 3 classifications
Saturated
 Monounsaturated
 Polyunsaturated
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Saturated Fats
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Solid at room temperature
Sources:
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Animal products – meats, dairy and eggs
Baked products
Associated with Cardiovascular disease
Eat less often
Unsaturated Fats
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Monounsaturated
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Polyunsaturated
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Sources include olive, canola, sesame and peanut oils
Sources include sunflower and corn oils
May lower blood cholesterol levels and
reduce the risk of Cardiovascular disease
Trans Fats
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Produced through hydrogenation process
To solidify and extend the shelf life
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Is now banned in Canada
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Proteins
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15% of caloric intake
Excess
Fat storage
Chains of Amino Acids which:
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Are the building blocks of life
20 naturally occurring amino acids
11 non-essential – body can synthesize
9 essential – must be supplied by the food
Sources of Protein
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Complete
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All 9 essential amino acids
Animal products- - fish, poultry, eggs, milk, and
cheese
Incomplete
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Usually low in 1 or 2 essential amino acids
Plant sources – grains, beans, peas, and nuts
Still good sources of essential amino acids just
combine them
(i.e. peanut butter and bread; rice and beans)
Nutrient Supplements
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Antioxidants
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Thought to help in reducing the effects of cancer,
cardiovascular disease, infection and other
environmental factors
Ex. Vitamin C, Vitamin E, Beta Carotene, and
Selenium
Nutrition for Athletes
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Carbohydrate Loading
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Used for heavy aerobic training (for an event that
will last 90 min. or more)
Creatine Supplements
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Thought to help in short burst activities
Also used to increase the intensity of training
Assignment
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For one of each of the following find a
“nutritional claim” that it has. Explain the
claim and the perceived benefits. Research
the validity of the claim (is it true?). Explain
to me if you would use it and why/why not.
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A) beverage
B) food
C) supplement