Transcript Nutrition
Healthy Nutrition Guidelines #2- Micronutrients Labette Community College PE 116 Macronutrients Review ?’s • Identify the 3 macronutrients? • What does the “4-7-9 Rule” demonstrate re the macronutrients?? • What is an example of a “nutrient dense” vs “caloric dense” food? Chapter 8 2 Vitamins • 13 Vitamins = promote and regulate chemical reactions and processes in body cells • Fat-soluble = A, D, E, & K (storable) • Water-soluble = Vit C and the eight B-complex vitamins: thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B-12, biotin, and pantothenic acid (NOT storable) Vitamins • Abundant in fruits, vegetables, and grains and are also added to some processed foods • Too much or too little of a particular vitamin causes characteristic symptoms of excess or deficiency • Vitamins commonly lacking in the American diet: – – – – Vitamin A Vitamin C Vitamin B-6 Vitamin E Healthy Antioxidants in Vitamins & Food • Substances that protects against the breakdown of body cells by excess free radicals – Free radical = a chemically unstable, electronseeking compound that can damage cell membranes and mutate genes in its search for electrons • Colorful fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, selenium, and carotenoids • Antioxidants “police” the free radicals Vitamins • Best source is a healthy balanced diet • Vitamin/mineral supplements can be taken every other day vs daily… saves $$$ • Antioxidant vitamins vs natural diet??? • “Americans spend $300-500 million annually and have the most expensive urine in the world” (we’re #1) Chapter 8 6 Chapter 8 7 Minerals • Minerals = needed for regulation, growth, and maintenance of body tissues and function – Ex. bones & teeth require ??? • There are about 17 essential minerals: – Major minerals include calcium, phosphorus, magnesium, sodium, potassium, and chloride – Essential trace minerals include copper, fluoride, iodide, iron, selenium, and zinc Minerals • If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop • Minerals deficient in American diet: – Iron = anemia (Hg), fatigue (W) – Calcium = osteoporosis, muscle clotting (W) – Potassium = elevated blood pressure and bone mineral loss – Zinc = E metabolism, immune system, sight Osteoporosis Prevention • Dietary factors that build bone mass: – Calcium - Vitamin D - Vitamin K • Weight-bearing exercise and strength training build and maintain bone mass • X-train using both aerobics and weights • Know your family history & use diet & activity as “preventative medicine” • Which is better? …. Why?? - Cycling or jogging? - Aerobic dance or swimming? Water—A Vital Component • Human body is about 60% water • You can live only a few days without water • Foods and fluids provide 80–90% of your daily water intake • Adequate intake to maintain hydration: – 6-8 glasses per day (8 oz.) – 1.5- 2.0 quarts per day • Drink prior to feeling thirsty; consume additional fluids for heavy exercise (prehydrate/rehydrate) ??? Sports drinks or H2O ??? Should You Take Supplements? • The Food and Nutrition Board recommends supplements only for certain groups: – Folic acid for women capable of becoming pregnant (400 µg/day) – Vitamin B-12 for people over age 50 (2.4 mg/day) • Other possible situations for supplements: – – – – Vitamin C for smokers Iron for menstruating women Vitamin K for newborns People with certain special health concerns Older Food Guide Pyramid: A Guide to Daily Food Choices New MyPyramid (mypyramid.gov) MyPyramid Current American Diet • The current American diet includes too many “caloric dense” fats and sweets and empty Kcal foods low in nutrients • Also it is low in fruits, vegetables, whole grains, dietary fiber, and certain vitamins and minerals • We need to eat healthier “powerhouse” foods that are “nutrient dense” Leading Sources of Excess Calories in the American Diet 1. Regular soft drinks (7.1% of total calories) 2. Cake, sweet rolls, doughnuts, pastries (3.6%) 3. Hamburgers, cheeseburgers, meat loaf (3.1%) 4. Pizza (3.1%) 5. Potato chips, corn chips, popcorn (2.9%) 6. Rice (2.7%) 7. Rolls, buns, English muffins, bagels (2.7%) 8. Cheese or cheese spread (2.6%) 9. Beer (2.6%) 10. French fries, fried potatoes (2.2%) Source: Block, G. 2004. Foods contributing to energy intake in the U.S.: Data from NHANES III and NHANES 1999–2000. Journal of Food Composition and Analysis 17: 439–447. Alternative Food Plans: Newer Healthy Eating Pyramid 2010 Dietary Guidelines The Dietary Guidelines for Americans are published by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases. They serve as the basis for Federal food and nutrition education programs. * For information on the development of the 2010 Dietary Guidelines, check on www.dietaryguidelines.gov. Chapter 8 19 Dietary Guidelines for Americans: ABCs for Health • Aim for fitness – Aim for a healthy weight. If you are overweight, first prevent further weight gain and then lose weight gradually (1/2 to 1 pound per week) to improve health. – Be physically active every day. Aim to accumulate 30 minutes (adults) or 60 minutes (children) on most days—more if your goal is weight loss or maintenance of weight loss. Dietary Guidelines for Americans: ABCs for Health • Build a healthy base – Eat a variety of grains daily, especially whole grains. – Eat a variety of fruits and vegetables daily. Favor dark-green leafy vegetables, bright colorful fruits and vegetables along with peas and beans. Dietary Guidelines for Americans: ABCs for Health • Choose sensibly – Choose a diet low in saturated fat and dietary cholesterol and moderate in total fat. Focus on keeping intake of saturated and trans fats as low as possible. – Choose beverages and foods to moderate your intake of sugars. Limit consumption of regular soda, candies, sweet desserts, and fruit drinks. ex. Holiday Foods! Dietary Guidelines for Americans: ABCs for Health • Choose sensibly (continued) – Choose and prepare foods with less salt. • 2100 mlg day (was 2400 mg) – If you drink alcoholic beverages, do so in moderation • No more than 2 drinks/day for men • No more than 1 drink/day for women An Optimum Diet Supplies need for calories, macronutrients and micronutrients Supports health throughout life and maximizes longevity Provides pleasure from eating General Characteristics Variety-Cover nutritional bases, minimize harmful foods Freshness-The greater % of fresh foods the better Unprocessed Foods- Lower the % of processed foods Abundance of Fruits and Vegetables- The higher the % of fruits and vegetables the better Calories- 45-65 percent from carbohydrate; 20-35 percent or less from fat and 10-35 percent from protein) Attendance Questions • What are the three “micronutrients? • What do antioxidant vitamins in the diet do? • The new MyPyramid Program emphasizes the need to add what in addition to your healthy diet to maximize your health benefits? Chapter 8 25 FINAL STUDY QUESTIONS 1- The two major classifications for vitamins are ______ soluble & _____ soluble. 2- T or F Vitamin supplements are better for you than obtaining vitamins from your natural diet? 3- Osteoporosis prevention would include both ___________ & _____________. 4- The 2010 Dietary guidelines suggest what improvements regarding the Macro & MicroNutrients? 5- Identify the “ABC’s” of healthy nutrition. 6- What do antioxidant vitamins in the diet do? 26 Web Sites • www.mypyramid.gov • American Society for Nutrition- www.nutrition.org • Center for Disease Control and Preventionhttp://www.cdc.gov/nutrition/ • National Association for Anorexia Nervosa and Associated Disorders- http://www.anad.org/ • Nutrition Action Health Newsletterwww.cspinet.org