Download Week 2 lecture slides (pdf, 1 MB)

Balanced Nutrition and Activity
Instructor Janne Maier
10-26-2015
Basic Nutrition
• Macro nutrients and micro nutrients
– Sources and balance
– Changing needs with age
• How to get at nutrients
– Digestive system
– Supplements
Good Nutrition
• Good nutrition can help prevent disease and
promote health. There are six categories of
nutrients that the body needs to acquire from
food:
– Protein,
– Carbohydrates, fibers
– Fat
– Vitamins, minerals
– Water
Essential Nutrients
• Nutrients required for the body to function
that we can’t produce ourselves, or that we
can not synthesize in adequate amounts to
meet our needs
– All groups on previous slide have essential as well
as non essential
• Non-essential we can make as long as supply of
essentials is met
– Water is “essential” because we need lots, but
can’t produce it ourselves
Let’s Move
• First a pulse check; three times 10 second
count
– Resting heart rate should be 40-80 bpm or max 13
per 10 seconds
• Then we’ll explore the parking lot for 3-5
minutes
– Walk to the end as fast as you can
– Saunter back
• Another pulse check
Age Appropriate Hear Rate Chart
These numbers reflect 10 second heart rate counts
Macro Nutrients
• Carbohydrates
– Recommended intake: 45-65% daily calorie intake
– 4 calories per gram
• Fats
– Recommended intake: 10-35% daily calorie intake
– 9 calories per gram
• Protein
– Recommended intake: 10-35% daily calorie intake
– 4 calories per gram
Carbohydrates
• Types of carbs and their function
– Sugar: simple = 2 or complex = 3 or more
• Fiber- indigestible so not technically a nutrient
– Soluble fiber; dissolves in water, becomes
gelatinous
– Insoluble fiber; does not dissolve
• Oats vs celery !
• Most fibers ferment in the lower GI tract
– Changes the way other nutrients are absorbed
– Retains water in the stool and produces gas
Carb Sources
• Fruit and vegetables
– To cook, lightly steam, bake, or sauté
– Eat raw to retain enzymes and full nutrient profile
• Grain products
– Whole grain provides more fiber
• Seeds, legumes, nuts, etc., lots of fiber
– Most contain both carbs fat and protein
• Dairy, no fiber here !
– Milk, yogurt, cheese
– Pick products naturally low in fat
Fats
• Types of fat
• Saturated, solid at room temperature
– Less than 10% of daily calories from here
• Mono and poly unsaturated, liquid at room
temp
– Two kinds of poly: omega 3 and 6
• Trans or hydrogenated fat- can it be avoided
Fat Sources
• Saturated fat
– Meat, dairy, tropical oils e.g.. coconut and palm oil
• Unsaturated fat
– Mono: avocado, nuts, some vegetable oils e.g. olive
– Poly: sunflower or sesame oil, seafood
– Omega 3 from plants and seafood, 6 from plants
• Trans fat
– Processed market foods with long shelf lives
Protein
• Building blocks of tissue
– Source of amino acids
– 9 are essential, others we can synthesize (more or
less)
– Can be a source of energy
Protein Sources
• Complete protein from meat dairy and fish
– Provides all amino acids, essential and non
essential
• Other sources are nuts, seeds, grain
– Contain a variety of amino acids
– A well researched vegan diet can provide all
essential amino acids
• Interesting trivia about protein sources per
person:
– World wide protein source 60% from plants
– US protein source 70% from animals
Macro Nutrient Balance
• Most protein intake constant even trough
dietary changes
• Fat and carbohydrates tend to titer
– High carb intake associated with high fiber
– High fat intake associated with high calorie intake
• BEWARE !
– Fat, whether from nuts (full of nutrition) or from
trans-fat (no nutrition), contains the greatest
amount of calories per gram of any food
Are We Still Working?
• Another pulse check to see if your heart rate is
still elevated
Range of Motion
Hips and Midriff and More
How About Now?
• Another pulse check to see if your heart rate
went up
Micro Nutrients
• Essential micro nutrients, can’t make them
yourself
– Vitamins and minerals, most are essential
– Info on most labels and at
https://en.wikipedia.org/wiki/List_of_micronutrie
nts
• Non-essential does not mean “not needed”
– Some amino acids
– Vitamin D (if you are going to Mexico)
– Cholesterol, you do need this and you can make
most of what you need
Changing Needs with Age
• Less calories are needed
– Less physically active and less muscle mass
– Body fat increases with age even when active
• Some essential nutrient needs increase
– Vitamin B-12 because absorption is less efficient
with age
– Vitamin D, because synthesis by sun on skin is less
efficient with age, and calcium to avoid bone loss
– Water. Body fat increases with age, so water %
declines
Exploiting the Nutrients
• From your plate to your tissues
– The journey through the digestive system
Digestive System
Mouth
• Chewing breaks food into smaller bits
• The more time the food is in your mouth the
better it is mixed with saliva and enzymes
from your glands that aid digestion
– Chew food as long as you can
– Put down silverware or finger food between bites
to help slow down
Stomach
• It’s a very sour place
– Ph about 1.5-3, mucus protects
stomach wall
– Hydrochloric acid breaks down food and activates
enzymes and kills germs
• Stomach muscles “churn” to mix and break
down food
Upper Gastro Intestinal Tract
• Liver produces bile stored in gallbladder
– Enters small intestine and helps break down fat
• Pancreas produces hormones that help
regulate glucose uptake by cells
– Also makes bicarbonates to help neutralize
stomach acid as it enters the small intestine
Lower Gastro Intestinal Tract
• Most of the small intestine- point of action
– Completes digestive processes and lets nutrients
enter your system
• Large intestine- point of reabsorption of water
– Colon, the antechamber for exit
Are We Still Working?
• Another pulse check to see if your heart rate is
still elevated
More Range of Motion/Upper Body
Stretches go with
both to increase
range of motion
Pick Your Poison
And some leg stretches
How About Now?
• Another pulse check to see if your heart rate
went up
Supplements
• Do you need them?
– Some supplementation may be needed
• Especially with age
– Most vitamins are water soluble and are naturally
flushed if in excess
• Not water soluble are vitamin A, D, E, and K
• Fat soluble and toxicity from excess is possible
• Not all supplements are the same, check with
your doctor and balance with your diet
Calculate Your Need
• Use BMR and Kcal/gram combined with your
desired macro nutrient combination
• Homework: bring a packaged food
References
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medical-dictionary.thefreedictionary.com/nutrition
https://en.wikipedia.org/wiki/Essential_nutrient
Eldergym.com
http://www.livestrong.com/article/388545macronutrient-ratios-in-a-diet/
https://en.wikipedia.org/wiki/Dietary_fiber
http://www.webmd.com/diet/guide/types-of-fatstopic-overview
https://en.wikipedia.org/wiki/Protein_%28nutrient%29
Google images