Transcript nutrition-water, fiber and micronutrients

Water, Fiber and
Micronutrients
Topic 2
Water-is it necessary?
 Essential
 Body
to survival
is close to 70% water
Water-Roles in the Body
 Regulates
body temperature
 Lubricates joints
 Flushes out waste products in the liver and
kidneys
 Carries nutrients and oxygen to cells
 Dissolves minerals and nutrients to make them
accessible to the body
Water-Roles in the Body cont’d
 Protects
body organs and tissues
 Moistens tissues found in mouth, eyes and nose
 Helps prevent constipation
Water Balance
 Water
sources
Input received from food and beverage
 Water
excretion through sweat, urine, etc.
Output occurs through kidneys, skin, lungs and feces
General Fluid Requirements
1
mL per 1 calorie
• OR

30 mL per kg of body weight
Sample calculation
Sample Calculation
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Weight = 160 pounds
1 kg = 2.2 lbs
160 lbs / 2.2 pounds = 72.7 kg
72.7 kg x 30 mL = 2181 mL fluids
2181 mL x 240 mL/cup = 9 cups fluid per day
9 cups x 8 oz per cup = 72 ounces fluid per day
Kg = kilograms
lbs = pounds
mL = milliliters
oz = ounces
What Influences Fluid Requirements?
 Exercise
 Environment
 Illness
and health conditions (i.e. diarrhea)
 Pregnancy and breastfeeding
What Happens When Not
Enough Fluid is Consumed?
Dehydration
Consequences of Dehydration
 Confusion
 Constipation
 Falls
 Infections
 Hospitalizations
What is Fiber?
 Structural
part of plants
 A form of carbohydrate
 Provides very little energy (calories)
 Sources
Vegetables
Fruits
Grains
Legumes
Types of Fiber

Soluble fiber (functions)
Lowers blood cholesterol; delays glucose absorption
Sources: fruit (apples, citrus); oats; barley; legumes

Insoluble fiber (functions)
Accelerates intestinal transit time; adds bulk
Sources: wheat bran; whole-grain breads and cereals;
vegetables
Recommended Daily Value of Fiber
 Men
30 to 38 grams of fiber daily
 Women
21 to 25 grams of fiber daily
What are the Health Benefits and
Disease Preventions of Fiber?
 Weight
control
 Cancer
 Diabetes
 Heart
disease
 Intestinal health
Weight Control
 Sources
are often low in fat and calories
 Sources
aid in promoting satiety (feeling of
fullness)
Cancer
 May
reduce risk (i.e. colon cancer)
Insoluble fiber (cereal bran, fruits and vegetables)
aid in maintaining a healthy digestive tract by
blocking unwanted bacteria
Softens stool bulk and with adequate fluid intake
decreases constipation which eases pressure on the
intestinal tract. This reduction in pressure prevents
weakening of the intestinal walls.
Diabetes
 Delays
 May
glucose absorption
aid in weight maintenance which may
reduce risk of type 2 diabetes
Heart Disease
 Lowers
cholesterol
Soluble fiber (oat bran, barley and legumes) aids
in binding with bile that would otherwise assist in
cholesterol absorption
Intestinal Health
 Improves
digestion
 Prevents
constipation
Other Considerations Relating to Fiber
Intake
 Consume
adequate fluids
 Consume fiber rich foods from a variety of
sources
 Increase fiber intake gradually
Micronutrients
Example of DRI Table
Fat Soluble Vitamins
 Vitamin
A (beta-carotene)
Supports good vision
Supports production of skin, bones and teeth
 Vitamin
D
Builds (mineralization) healthy bones
 Vitamin
E
Protect cells (antioxidant)
 Vitamin
K
Participates in blood clotting
Water Soluble Vitamins
 Vitamin
C
 Thiamin (Vitamin B1)
 Riboflavin (Vitamin B2)
 Niacin (Vitamin B3)
 Pyridoxine (Vitamin B6)
What Food Items are Rich in
Micronutrients?
Those which have
COLOR!
Fruits and Vegetables
Red
Red Apples
Blood Oranges
Cherries
Cranberries
Red Grapes
Pink/Red Grapefruit
Red Pears
Pomegranates
Raspberries
Strawberries
Watermelon
Salmon Berries
Red Peppers
Radishes
Radicchio
Red Onions
Red Potatoes
Rhubarb
Tomatoes
Beets
Fruits and Vegetables
Yellow/Orange
Yellow Apples
Apricots
Cape Gooseberries
Cantaloupe
Yellow Figs
Grapefruit
Golden Kiwifruit
Lemons
Mangoes
Nectarines
Oranges
Papayas
Peaches
Yellow Pears
Persimmons
Pineapples
Tangerines
Yellow Watermelon
Yellow Beets
Butternut Squash
Carrots
Yellow Peppers
Yellow Potatoes
Pumpkin
Rutabagas
Yellow Summer Squash
Sweet Corn
Sweet Potatoes
Yellow Tomatoes
Yellow Winter Squash
Fruits and Vegetables
White or Tan/Brown
Bananas
Dates
White Nectarines
White Peaches
Brown Pears
Cauliflower
Garlic
Ginger
Jerusalem Artichokes
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes (White)
Shallots
Turnips
White Corn
Fruits and Vegetables
Green
Avocados
Green Apples
Green Grapes
Honeydew
Kiwifruit
Limes
Green Peas
Arugula
Broccoflower
Brussels Sprouts
Green Beans
Celery
Cucumbers
Leafy Greens
Lettuce
Okra
Green Peppers
Spinach
Watercress
Artichokes
Asparagus
Broccoli
Chinese Cabbage
Green Cabbage
Chayote Squash
Endive
Leeks
Green Onions
Peas
Snow Peas
Sugar Snap Peas
Zucchini
Fruits and Vegetables
Purple
Blackberries
Blueberries
Black Currants
Dried Plums
Elderberries
Purple Figs
Purple Grapes
Plums
Raisins
Black Olives
Purple Asparagus
Purple Cabbage
Purple Carrots
Eggplant
Purple Belgian Endive
Purple Peppers
Potatoes (purple)
Focus on One Powerful Micronutrient:
Vitamin D
Building strong
and
healthy bones!
How Much Vitamin D Do I Need?
 Birth
to 12 months 400 IU (international units)
 Children 1–13 years 600 IU
 Teens 14–18 years 600 IU
 Adults 19–70 years 600 IU
 Adults 71 years and older 800 IU
 Pregnant and breastfeeding teens and
women 600 IU
Vitamin D Sources
 Fatty
fish: salmon, tuna, mackerel
 Beef liver
 Dairy products: cheese, egg yolks
 Mushrooms (must be dried in the sun)
 Fortified foods: milk, breakfast cereals,
some brands of orange juice, yogurt,
margarine, and soy beverages—make
sure to check the label
 Sunlight
What About the Sun?
 Our
bodies use the sun’s rays to convert
one type of vitamin D into the form that our
bodies are able to utilize
 In Alaska this can be a challenge,
especially during this time of year
 What can we do to make sure we are
getting enough vitamin D?
How Do I Know If I Am Getting
Enough Vitamin D?
 Consume
foods rich in vitamin D on a daily
basis
 Get your vitamin D level checked
 Speak with your health care provider
about the potential/need for vitamin D
supplements
 When the days grow longer, get out and
soak up some sunshine!
Too Little/Too Much?
 Too
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little Vitamin D
Children: rickets
Adults: bone pain and muscle weakness, in
combination with too little Ca: brittle bones
Doses up to 4,000 IU is safe
• Above this may cause: nausea, vomiting,
confusion, and serious heart problems (the heart is
a muscle)

May interact with some medications
Reference Materials
 www.mayoclinic.org
 www.cdc.gov
 www.mypyramid.gov
 www.nih.gov
Questions?