Transcript Eating For Wellness

Eating for Wellness
Eating late at night makes you fat.
Organic vegetables are more nutritious than
regular vegetables.
Brown eggs are more nutritious than white
eggs.
The human body is about 70% water.
Fasting will rid the body of toxins.
Taking vitamins will give you energy.
How Food Is Associated with
the 7 Dimensions of Wellness
 Physical:
 Emotional:
 Social:
 Intellectual:
Physiological nourishment
Affects feelings
Used for celebrations
Forming decisions regarding
selections
Understand How Food is Associated
with Every Dimension of Wellness
[cont.]
 Spiritual:
Used with rituals
 Environmental:
Food quantity and
quality concepts
Economic relationships:
obtaining and using food
 Occupational:
Studies Reveal 6
Shortfalls in Our Eating
Habits
1. Too few fruits and vegetables (too little
fiber)
2. Too much protein
3. Too much fat and sodium
4. Too many refined foods; flour, sugar,
rice
5. Too much food overall
6. Inadequate water intake
Six Major Nutrients
Macronutrients
Carbohydrates
Proteins
Fats
Micronutrients
Vitamins
Minerals
Water
Carbohydrates
 Function: Ultra premium Energy nutrient
 Value: 4 calories per gram
 Simple breakdown: glucose, glycogen
Stored in muscles and liver
 RDA: 45-65% of daily calories
Carbohydrate Value
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Quick Start
Endurance
Alertness
Short bursts of energy
Quick Recovery
Protein sparing - Energy that allows you
to do the work that builds muscle size
and strength
When you don’t eat
enough Carbohydrate
 Lack of endurance
 Harder to recover – no energy for next day
 Slower speed – have to slow down to make it to
end.
 Reduced concentration – brain gets fuzzy
 Reduced coordination
 Chronic fatigue
Simple Carbohydrates
 Sugars
 Instead of consuming natural simple
sugars found in fruits and vegetables, we
consume refined, processed sugars.
Complex Carbohydrates
Should comprise 4565% of our caloric
intake.
 Supplies 2 types of
dietary fiber:
 Insoluble
 Soluble
USDA image
Choose good
carbs,
not no carbs
Start the day with whole grains.
Try a hot cereal, like old-fashioned oats, or a cold
cereal that lists a whole grain first on the ingredient
list.
Use whole grain breads for lunch
or snacks.
Look for bread that lists as the first
ingredient whole wheat, whole rye, or
some other whole grain — and even
better, one that is made with only whole
grains, such as 100 percent whole wheat
bread.
Bag the potatoes.
Instead, try brown rice, bulgur, wheat
berries, whole wheat pasta, or another
whole grain with your dinner.
Choose whole fruit instead of juice.
An orange has two times as much
fiber and half as much sugar as a 12ounce glass of orange juice.
Bring on the beans.
Beans are an excellent source of
slowly digested carbohydrates as well
as a great source of protein.
Fiber
 Indigestible, edible roughage found in
foods
Soluble fiber - Travels through digestive tract
in a gel-like form
Lower blood cholesterol by binding
Slow glucose absorption
Lower risk of heart disease
Can help control diabetes
Whole-grain products (barley, oats, oat
bran)
Fruits (apples, citrus), legumes, seeds,
vegetables
Insoluble fiber - From the cell walls of plants
Absorbs water as it passes through the
digestive tract, increasing fecal bulk
Brown rice, fruits, legumes, seeds,
vegetables, wheat bran, whole grains
Protein
 Function: build and repair tissue, maintain
chemical balance, and regulate the formation of
hormones, antibodies, and enzymes
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Caloric value: 4 calories per gram
Simple breakdown: amino acids
RDA: .8 grams/kg of body weight
10% to 20% of daily calories
Protein Value
Builds and repairs muscle and
connective tissue
Build red blood cells
Builds hormones and enzymes
Back up source of energy
Fats (Lipids)
 Function: Protect organs, maintain body heat,
transport fat-soluble vitamins, hormone regulation,
energy in endurance activities.
 Caloric value: 9 calories per gram
 Simple breakdown: fatty acids
 Types: saturated, monounsaturated,
polyunsaturated
 RDA: 30% or less
4 Types of Fats
 Saturated fats
 Primarily in foods of animal origin
 Diets high in saturated fat have a strong link to heart disease
and stroke
 Can create cholesterol in the body
 Trans Fats:
the addition of hydrogen atoms to an unsaturated fat
have been shown to increase the risk of heart disease
gives foods such as crackers, cookies, potato chips, French
fries and doughnuts a longer shelf-life
 Polyunsaturated fats
 Come from plant and fish oils and are healthier to
consume
 corn, sunflower, safflower, soybean and sesame oils
 Omega – 3 are found primarily in fish.
 Monounsaturated fats
 Come from plant foods
 Decrease total and LDL cholesterol and increase
HDL
 olive, canola and peanut oil as well as avocados and certain nuts.
Excess calories from protein and carbohydrates
are converted to and stored as fat. Even if you are
eating mostly “fat free” foods, excess consumption will
result in additional body fat.
The only proven way to reduce body fat
is to burn more calories than one
consumes!
Energy Balance
Calories Eaten vs Calories Burned
Positive = weight gain
Negative = weight loss
ONE POUND OF FAT
=
3500 CALORIES!
Vitamins
 Organic catalysts necessary to initiate
the body’s complex metabolic functions
 Fat soluble – Vitamins A, D, E, and K
 Water soluble – C and B-complex
Minerals
 Inorganic substances critical to many enzyme
functions in the body
 Macrominerals
 Needed in large doses (more than 100 mg daily)
 Calcium, phosphorus, magnesium, potassium,
sodium
 Trace or micro minerals
 Needed in smaller amounts
 Iron, zinc, copper, iodine, fluoride, selenium
A smooth running machine
First what vitamins and minerals don’t do:
1. They don’t give you energy
2. They don’t make you stronger
3. They don’t make you faster
What they do:
* Help the other nutrients work properly
* Help all body functions work smoothly
Water
 The most important nutrient
 The body is 2/3 water content
 Function: Helps rid the body of wastes,
aids in metabolizing stored fat, helps
control body temperature
 Value: 0 calories/gram
 RDA: eight to ten 8-ounce glasses a day
Start Smart
 Take stock of yourself. What motivates you to
stay the course toward good health? Is it your
family's health history?
 Examine your relationship with food. Do you
eat when you are bored, stressed or sad? Do
you use food as a reward? Make a list of other
ways to comfort or reward yourself that don't
involve food.
 Slowly change eating habits. If you are ready
to improve your nutrition, you may be tempted
to do a diet overhaul and change everything
about the way you eat. Change eating habits
one at a time.
 Establish small goals you can reach. Goals
should be specific, attainable and flexible.
Plan Passionately
 Reduce stress. Having a plan reduces stress,
limits quick but bad food choices and gives you
a starting point.
 Purge. That is, get the empty calories out of
the house so you won't be tempted.
 Review your week. Which nights will you be
home for dinner? Which nights can you cook
foods in advance? Try grilling several chicken
breasts to top salads, to mix with couscous and
steamed veggies or to serve with a fresh fruit
salsa.
Keep it simple
 Lessen your work. Healthy eating doesn't
have to be labor-intensive. Pick one
improvement and stick with it. You don't need
to change your whole diet at once.
 Make it healthy. Keep a bowl of fruit in sight.
Make a habit of adding a salad to your meal, or
snack on a piece of fruit.
 Salad bar tip: Select precut veggies at
the supermarket
 Buying tips: Buy only whole-grain
breads and skim or low-fat milk.
 Don't ban all desserts and sweets. An
occasional trip to the ice cream shop or
indulging in a chocolate candy bar won't
do drastic damage.