Transcript FINAL REVIEW - PowerPoint Ch.5

11th Edition
Werner W. K. Hoeger
Sharon A. Hoeger
Fitness &
Wellness
5
Nutrition for Wellness
© Cengage
Learning 2015
© Cengage
Learning
2015
Topics of Focus For This Chapter
Nutrition
Nutrients
© Cengage Learning 2015
Relationship to health
Eating disorders
Nutrition myths and fallacies
Functions
Standards
Food groups
Dietary guidelines
The Essential Nutrients
Macronutrients
Carbohydrates
Fats
Proteins
Water
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Carbohydrates
Simple
Little nutritive value
Two groups:
• Monosaccharides
• Disaccharides
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Complex
Valuable nutrients
Three groups:
• Starches
• Dextrins
• Glycogen
Contain fiber
Fats
Simple fats
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Made of one, two or three fatty acids
Saturated fatty acids
Unsaturated fatty acids
Trans fatty acids
Compound fats
•
Simple fat plus chemicals
Derived fats
•
Simple plus compound fats
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Example: Cholesterol
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Proteins
Functions
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Build and repair tissues
Hormones
Enzymes
Maintain balance of body fluids
Antibodies
Composition
•
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Various combinations of Amino Acids
9 amino acids cannot be created by body
11 amino acids are created by body
More Essential Nutrients
Micronutrients
Vitamins
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Minerals
Vitamins
Functions
•
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Antioxidant
Co-enzyme
Types
• Fat-soluble: Vitamins A, D, E and K
• Water-soluble: Vitamins B complex and C
Dietary Needs
• Body does not produce vitamins; all must
be received through diet
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Minerals
Functions
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Part of all cells (especially those in hard
parts of body)
Maintenance of water balance
Maintenance of acid-base balance
Components of respiratory pigments,
enzymes, and enzyme systems
Regulation of muscular and nervous tissue
excitability
Water
Water is the most important nutrient, and
involved in:
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Digesting and absorbing food
Removing waste
Building and rebuilding cells
Transporting nutrients
Circulatory processes
Nutrition Standards
Dietary Reference Intakes
Estimated average requirements
•
Amount that half of healthy people need
Recommended Dietary Allowances
•
Daily amount meets needs of all healthy
people
Adequate Intakes
•
Amount needed by group/s of people
Tolerable Upper Intake Levels
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Highest level safe for most healthy people
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Nutrition Standards
Daily Values
Used on commercial food labels
Based on 2,000 calorie diet
• Adjust based on individual’s daily
estimated energy requirement in calories
Apply only to healthy adults
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Dietary Guidelines
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Calories Per Gram of Food
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Determining Fat Content in the Diet
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Balancing the Diet
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Balancing the Diet (cont’d.)
Make half of plate fruits and vegetables
Make at least half of grains whole grains
Choose fish and lean meat and poultry
Switch to fat-free or low-fat milk
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Balancing the Diet (cont’d.)
Fruits and vegetables contain
phytonutrients
Function
• Block formation of cancerous tumors
• Slow down and even reverse cancer
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Vegetarianism
Well-planned diets meet nutrient
requirements
• Eat foods with complementary proteins
• Vegans must pay special attention to
obtaining essential amino acids
• Use nuts in place of high-protein meat,
not as snacks
Ensure infants and children receive
necessary nutrients or growth will be
impaired
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Nutrient Supplementation
Most supplements do not provide additional
benefit to healthy people who have a
balanced diet
Who may benefit from supplements?
• Iron deficient adults
• Women pregnant with more than one
baby
Avoid megadoses of vitamins and minerals
• Receiving more than the upper limit of
these compounds may be dangerous
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Antioxidants
• Neutralize free radicals
Function • Prevent and slow disease
progression
• Supplements – controversial
Sources • Fruits and Vegetables – most
beneficial form
• Vitamin C
• Selenium
Types
• Vitamin E
• Beta-Carotene
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Antioxidant Rich Foods
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Blueberries
Cooked kale
Strawberries
Spinach
Brussels sprouts
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Plums
Broccoli
Beets
Oranges
Grapes
Vitamin D
10-20 minutes of daily sunshine creates
better Vitamin D than diet or supplements
Recommended daily amount: 600 IU
Dietary Sources:
• Salmon, mackerel, tuna, sardines
• Milk, yogurt, orange juice
Higher risk for low Vitamin D:
• Older adults, dark skin, people who spend a lot
of time indoors
Check your Vitamin D level
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Folate
Recommended for women who are or may
become pregnant
May offer protection against cancer
When combined with B vitamins, may
prevent heart attacks
Sources:
• 5 servings of fruits and vegetables
daily
• Supplement
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Benefits of Foods
Best nutrition-based strategy
for promoting optimal health is
wisely choosing a wide variety
of foods.
American Dietetic Association
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Probiotics
• Health-promoting organisms that live in
intestines and help break down food
• Offer protection against gastrointestinal
infections, boost immune activity, and help
fight certain cancers
• Yogurt is a good source of probiotics
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Fish
• Pregnant women and children should avoid
fish with high mercury content
• Fish with high mercury levels: shark,
swordfish, king mackerel, pike, bass and tile
fish
• Weekly consumption of 12 ounces of lowmercury seafood poses no threat
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Advanced Gylcation End Products
Effects
Sources
Aging
Increasing oxidation and inflammation
Chronic disease
Foods cooked:
• In dry heat
• At high temperatures
Foods with high fat content
Processed foods
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Advanced Gylcation End Products (cont’d.)
Reduce consumption of AGE products:
Limit cooking meats at high temp
Avoid high-fat foods
Increase fruits, vegetables, grains, fish and
low-fat milk products
Avoid browning
Cook fresh foods rather than eat out or
have packaged foods
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Eating Disorders
Reason
Types
• Way of coping with life stress
• Anorexia Nervosa
• Bulimia Nervosa
• Binge-Eating Disorder
Associated • Depression
Illnesses • Alcohol and drug use
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Eating Disorders (cont’d.)
Anorexia
Do not eat enough to meet daily needs
Malnutrition causes amenorrhea, digestive
problems, extreme sensitivity to cold, fluid and
electrolyte imbalances, osteoporosis and more
Bulimia
Engage in binge eating followed by purging
Medical problems: cardiac arrhythmias,
amenorrhea, kidney and bladder damage,
ulcers, colitis, tooth erosion and more
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Eating Disorders (cont’d.)
Binge-eating Characteristics
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Eat unusually large amounts of food
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Eating at great speed
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Eating alone
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Eating until uncomfortably full
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Feeling disgusted, depressed or guilty after
overeating
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2010 Dietary Guidelines For Americans
General Population – 20 recommendations
Special Groups – 9 recommendations
Overall, the recommendations are:
Balance calories with physical activity
1.
to sustain healthy weight
Focus on consuming nutrient-dense
2.
foods and beverages
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Assess Yourself
• Are there dietary changes that you need to
implement to meet energy, nutrition, and disease
risk-reduction guidelines and to improve health
and wellness?
• Are you familiar with the following concepts?
– Relationship between nutrition and wellness
– Functions of nutrients in the body
– MyPlate and a balanced diet
– Eating disorders
– 2010 guidelines for Americans
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