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Nutrition for Wellness
Chapter 3
 2010 Cengage-Wadsworth
Nutrients
• Fuel nutrients
Carbohydrates, fat, protein
• Regulatory nutrients
Vitamins, minerals, water
• Nutrient density
• Calories
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Carbohydrates
• Simple carbohydrates
Monosaccharides
• Glucose, fructose, galactose
Disaccharides
• Sucrose, lactose, maltose
 2010 Cengage-Wadsworth
Carbohydrates
• Complex carbohydrates
Starch
Dextrins
Glycogen
• Fiber
Soluble fiber
Insoluble fiber
Tips to increase fiber in your diet
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Fats (Lipids)
• Simple fats
• Saturated fats
• Unsaturated fats
Monounsaturated fats (MUFAs)
Polyunsaturated fats (PUFAs)
Trans fatty acids
Polyunsaturated omega fatty acids
 2010 Cengage-Wadsworth
Fats (Lipids)
• Compound fats
Phospholipids
Glucolipids
Lipoproteins
• Derived fats
Sterols
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Proteins
• Functions in the body
• Amino acids
• Protein quality
• Health effects
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Vitamins
• Fat-soluble vitamins
A, D, E, K
• Water-soluble vitamins
B complex, C
• Functions - Table 3.4
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Minerals
• General functions
• Specific functions - Table 3.5
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Water
• Functions in the body
• Food/beverage sources
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Balancing the Diet
• Percentages of energy from
macronutrients
• Adequacy - vitamins, minerals,
water
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Nutrition Standards
• Dietary Reference Intake (DRI)
Estimated Average Requirement
(EAR)
Recommended Dietary Allowance
(RDA)
Adequate Intake (AI)
Upper Intake Level (UL)
• Daily Values (DVs)
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Nutrient Analysis
• Steps for nutrient analysis
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Achieving a Balanced Diet
• MyPyramid
• Choosing healthy foods
• Vegetarianism
Types of vegetarians
Nutrient concerns
Nuts
Soy products
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Achieving a Balanced Diet
• Probiotics
• Diets from other cultures
Mediterranean diet
Ethnic diets
Strategies for healthier restaurant
eating
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Nutrient Supplementation
• Supplements
• Who benefits?
• Antioxidants
Vitamin E
Vitamin C
Beta-carotene
Selenium
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Nutrient Supplementation
• Multivitamins
• Vitamin D
• Folate
• Side effects
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Benefits of Foods
• Functional foods
• Genetically modified crops
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Energy Substrates for
Physical Activity
• Fuels for body cells
• Energy (ATP) production
ATC-CP system
Anaerobic or lactic acid system
Aerobic system
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Nutrition for Athletes
• Energy needs
• Carbohydrate loading
• Hyponatremia
• Creatine supplementation
• Amino acid supplements
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Bone Health & Osteoporosis
• Osteoporosis
• Maintaining bone health
• Hormone-replacement therapy
(HRT)
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Iron Deficiency
• Importance of iron
• Causes of deficiency
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2005 Dietary Guidelines for
Americans
• Consume a variety of foods within
& among the basic food groups
while staying within energy needs
• Control calorie intake to manage
body weight
• Be physically active every day
 2010 Cengage-Wadsworth
2005 Dietary Guidelines for
Americans
• Increase daily intake of fruits &
vegetables, whole grains, & nonfat or low-fat milk & milk products
• Choose fats wisely for good health
• Choose carbohydrates wisely for
good health
 2010 Cengage-Wadsworth
2005 Dietary Guidelines for
Americans
• Choose & prepare food with little
salt
• If you drink alcoholic beverages,
do so in moderation
• Keep food safe to eat
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Proper Nutrition: A Lifetime
Prescription for Healthy Living
• Nutrition is 1 of 3 key factors for
health, longevity, & quality of life
• Prevention vs. treatment
 2010 Cengage-Wadsworth