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Nutrition for Wellness Chapter 3 Objectives Define nutrition and describe its relationship to health and well-being. Learn to use the USDA MyPyramid guidelines for healthier eating. Describe the functions of the nutrients – carbohydrates, fiber, fats, proteins, vitamins, minerals, and water – in the human body. Objectives Define the various energy production mechanisms of the human body. Be able to conduct a comprehensive nutrient analysis and implement changes to meet the Dietary Reference Intakes (DRIs). Identify myths and fallacies regarding nutrition. Objectives Become aware of guidelines for nutrient supplementation. Learn the 2010 Dietary Guidelines for Americans. Analyze your diet and plan for healthy nutrition. Introduction Proper nutrition is essential to overall health Healthy body functioning Nutrients – variety of sources U.S. diet Overconsumption Chronic disease MyPyramid: Steps to a Healthier You Nutrients Essential nutrients “Fuel nutrients” Regulatory nutrients Fiber Macronutrients vs. micronutrients Nutrient density Calorie Carbohydrates Major source of calories Functions 4 calories per gram Simple carbohydrates Monosaccharides Disaccharides Major Types of Carbohydrates Carbohydrates Complex carbohydrates Starch, dextrins, and glycogen Fiber Sources Health benefits Recommended intake Soluble and insoluble fiber Common types of fiber Fats (Lipids) Source of energy 9 calories per gram Part of human cell structure Functions of fat Fat-soluble vitamins Fats (Lipids) Simple fats Triglycerides Saturated fats Sources and characteristics Unsaturated fats MUFA PUFA Sources and characteristics Fats (Lipids) Simple fats Trans fatty acids “Partial hydrogenation” Health risks Sources Food labels and ingredient lists Fats (Lipids) Simple fats Polyunsaturated omega fatty acids Omega-3 fatty acids EPA, DHA, and ALA Sources Omega-6 fatty acids LA, GLA, and AA Sources Health benefits Fats (Lipids) Compound fats Examples Lipoproteins HDL, LDL, VLDL Derived fats Combine simple and compound fats Sterols Proteins Main substance for building & repairing Part of antibodies, hormones, and enzymes 4 calories per gram Amino acids Essential and nonessential Protein quality Excess and deficient levels of protein Amino Acids Vitamins and Minerals Vitamins Roles of vitamins in the body Fat soluble Water soluble Minerals Roles of minerals in the body Water Most important nutrient Percent of total body weight Sources Recommended intake Dehydration Thirst signal Balancing the Diet National Academy of Sciences (NAS) recommendations Flexibility in planning Essential vitamins, minerals, and water Sources of fat calories Replace saturated and trans fatty acid intake Recommended Intake Expressed as Percentage of Total Calories Nutrition Standards Dietary Reference Intakes (DRIs) Encompasses four reference values Estimated average requirement (EAR) Recommended dietary allowance (RDA) Adequate intake (AI) Tolerable upper intake level (UL) Nutrition Standards Daily Values (DVs) Reference values used on food-packaging labels Based on 2,000 calorie diet Estimated energy requirement (EER) Food Label with U.S. Recommended Daily Values Nutrient Analysis Keep a 3-day record of all foods and beverages consumed Average daily fat consumption Decrease from 20 years ago Increase in caloric intake Achieving a Balanced Diet Eat variety of nutrient-dense foods Monitor total daily caloric intake Food groups Whole grains, vegetables, fruits, and milk provide nutritional base Meats and beans group Oils Choosing Healthy Foods Conscious effort to select nutritious foods Label misinformation Meal planning & adequate coping strategies Vegetarianism Basic types of vegetarians Dietary Guidelines for Americans Nutritional deficiencies Infants and children Nutrient concerns Protein, vitamin B12, vitamin D, riboflavin, calcium, iron, and zinc Nuts and Soy Products Nuts Fat content and composition Vitamins and minerals Soy products Benefits of soy Intake recommendations Probiotics Friendly microbes Roles in the body Health benefits Food sources Advanced Glycation End Products (AGEs) Contribution to disease development Production of AGEs Food sources Food preparation techniques Guidelines to decrease AGEs Diets from Other Cultures Mediterranean Diet Features Semivegetarian High fat intake Physical activity Health benefits Diets from Other Cultures Ethnic diets Healthier than typical American diet Encourage physical activity Ethnic diet examples African American diet (“Soul Food”) Hispanic diet Asian American diet Common characteristics Nutrient Supplementation Nutrient requirements and caloric intake Megadoses of vitamins and minerals Vitamin D, folate, iron Groups who may benefit from supplementation People who eat a balanced diet Nutrient Supplementation Antioxidants Thwarting of chronic diseases Cannot repair damage Commonly studied antioxidants Oxygen free radicals Damage proteins and lipids Factors that encourage free radical formation Antioxidant Protection Nutrient Supplementation Vitamin E Vitamin C Disease benefits Sources Beta-carotene Sources Sources Selenium Nutrient Supplementation Multivitamins Not magic pills Vitamin D Possible health benefits Prohormone Recommended intake Sources Sun Nutrient Supplementation Folate Premenopausal women Cancer protection Birth defects Heart attacks Recommended sources Benefits of Foods ADA position statement Fruits and vegetables Wholesome foods Synergy Supplementation USP Functional Foods Specific health benefits beyond those supplied by traditional ingredients Marketing tool Natural forms Examples Use in conjunction with a healthful diet Genetically Modified Crops Genetically modified organism (GMO) Debate over GM foods GM crops Avoiding GM foods Safety Energy Substrates for Physical Activity Two main fuels Glucose High carbohydrate foods Storage as glycogen Fat Almost unlimited supply can be stored Energy Substrates for Physical Activity Energy (ATP) Production ATP-CP system Depletion of CP stores Anaerobic or lactic acid system Requires glucose Exercise sustained or 10-180 seconds Aerobic systems VO2max Contributions of Energy Formation During PA Nutrition for Athletes Energy for resting conditions Energy for exercise Fat and glucose (glycogen) Proportion is related to intensity Supplementation Proteins Calorie intake Nutrition for Athletes Carbohydrate loading Glycogen storage Glycogen depletion Carbohydrate recommendations Timing of carbohydrate intake post workout Type of carbohydrates Nutrition for Athletes Hyponatremia Cause Symptoms Creatine supplementation Dietary sources of creatine Creatine phosphate Two-phase supplementation Benefits and risks of supplementation Bone Health and Osteoporosis Cause of osteoporosis At risk populations Osteoporosis is preventable Threats to bone health “Pediatric disease” Threats to Bone Health (Osteoporosis) Bone Health and Osteoporosis RDA for calcium Food sources Supplements Vitamin B12 Other dietary factors Exercise Estrogen Bone density test Hormone-Replacement Therapy Increased risk for disease Treatment for acute symptoms of menopause Medications Hormonal Nonhormonal Selective estrogen receptor modulators (SERMs) Iron Deficiency Hemoglobin RDA for iron Populations at risk for iron deficiency Physical activity Iron-rich foods 2005 Dietary Guidelines for Americans Recommendations for general public age 2 years and older Description of healthy diet Fruits, vegetables, whole grains, and milk products Lean meats, poultry, fish, beans, eggs, and nuts Low in fats, cholesterol, salt, and sugar 2005 Dietary Guidelines for Americans 1. 2. 3. 4. 5. 6. Consume a variety of foods Control calorie intake Be physically active Increase intake of fruits, vegetables, whole grains, and milk products Choose fats wisely Choose carbohydrates wisely 2005 Dietary Guidelines for Americans 7. 8. 9. Choose and prepare foods with little salt If you drink alcohol, do so in moderation Keep food safe to eat Behaviors to prevent foodborne illness Real Life Stories Real Life Stories Critical Thinking Questions 1. Are there similarities/differences between Kwame’s pre-Fitness and Wellness course nutrition habits and your current eating patterns? How were his eating habits affecting his overall health and quality of life? 2. Discuss ways in which you can plan ahead to maintain healthy behaviors prior to attending a social gathering that includes food and alcohol consumption? 3. Many people like Kwame regularly consume fast foods. What wise/healthy food choices can you make when you are on the go or are unable to prepare your own meals?