Transcript 09 Eating for Wellnes

Eating for Wellnes
Fundamental knowledge about nutrition can make a tremendous
contribution to your level of wellness. It can help you make food
choices that will enhance your health and vitality.
This knowledge can also help you decipher social influences and
messages related to eating.
This is another step toward assuming self- responsibility for your wellbeing and health. Learning about nutrition can be exciting.
Eating is a daily activity, and so you have many opportunities to affect
your wellness in a positive way.
Food not only sustains life but also has a clear link to disease
prevention.
Scientists are finding that certain foods (especially fruits, vegetables,
and grains) are directly associated with the prevention of
cardiovascular disease and certain cancers—the leading causes of
death in our country.
Poor diet is said to contribute
to 4 of the top 10 leading
causes of death in our country.
Studies repeatedly identify six
shortfalls in our eating habits:
1. Too few fruits and
vegetables
2. Too little fiber
3. Too much fat
4. Too many refined sugars
5. Too much food overall
6. Inadequate water intake
The 2000 Dietary Guidelines
for Americans"
The 10 guidelines reflect
the newest research on diet
and health relationships,
with the purpose of giving
practical suggestions on
how to make healthy diet
adjustments.
It is impossible to specify
the perfect diet for every
individual. However, these
guidelines point out positive
directions for everyday food
selections that can help you
maintain optimal health
NUTRITION BASICS
Your body is a priceless machine
that needs fuel. This fuel should be
composed of six major nutrients:
carbohydrates, proteins, fats,
vitamins, minerals, and water.
These nutrients fulfill three main
functions in the body:
1. Provide energy
2. Build and repair body tissues
3. Regulate body processes
Only the carbohydrates, fats, and
proteins contribute energy or
calories (kcal) to your diet. To
function at optimal efficiency, you
need a balance of all six of the
essential nutrient groups.
The Six Essential Nutrients
Nutrient
General Function
Carbohydrates
Fuel Nutrient
Fats
Fuel Nutrient
Proteins
Fuel Nutrient
Vitamins
Regulatory Nutrient
Minerals
Regulatory Nutrient
Water
Regulatory Nutrient
Proteins
Makes up cell structure
Helps develop, repair, and maintain tissues
􀂊 Produces hemoglobin, enzymes, and
many hormones
􀂊Maintains normal blood osmotic pressure
􀂊 Forms antibodies
􀂊 Can be energy source
􀂊 Breaks down into amino acids to be
used by the body
Carbohydrates
Carbohydrates are the major source of energy
for the body.
They are the body's preferred form of energy.
They provide 4 calories per gram.
Carbohydrates are stored in the liver and in
muscles in the form of glycogen.
It is recommend that our daily caloric intake be
45 to 65 percent carbohydrate.
Simple Carbohydrates
(Sugars)
sucrose, fructose, dextrose, and maltose) or see corn sweetener,
corn syrup, molasses, sorbitol, or honey, think sugar.
The presence of these refined and processed sugars in our diet
accounts for carbohydrates' "fattening" reputation.
Instead of consuming the natural simple sugars found in fruits and
vegetables, we consume too much of these hidden processed
sugars.
The major sources of added sugars in Americans' diets are:
1. Soft drinks
2. Cakes, cookies, pies
3. Fruit ades and drinks such as fruit punch and lemonade
4. Dairy desserts such as ice cream
5. Candy
Complex Carbohydrates (Starches)
The starches are potatoes, rice, whole grains, beans,
fruits, and vegetables. These foods are low in calories.
They are nutritionally dense, a rich source of vitamins
and minerals that provides a steady amount of energy
for many hours.
Complex carbohydrates should constitute 35 to 55
percent of our total caloric intake, while simple sugars
should be limited to only 10 percent.
Carbohydrates supply many vital nutrients, such as
vitamins, minerals, and water. In addition, they supply an
important nonnutrient: dietary fiber
Fiber
is the part of plant food that is not digested in the
small intestine, where most other foods are
digested and absorbed into the bloodstream.
Fiber is not a single substance but a large group of
widely different compounds with varied effects on
the body.
Formerly called roughage or bulk, fiber once was
thought of primarily as a filler-it takes up room,
leaving less space for high-fat, high-calorie items.
That is still one of fiber's potential benefits, and it is
in foods rich in vitamins and minerals.
Major Types of Carbohydrates
Dietary Fiber in Foods
Fiber in Breakfast Foods
Glycemic Index
One of the newest topics in nutrition is the glycemic index.
The glycemic index (GI) is a scale that measures the
extent to which a food affects blood glucose (sugar) levels.
A food that quickly raises blood glucose levels is said to
have a high GI.
In the long run, a diet with a lot of high-GI foods can cause
obesity, Type 2 diabetes, an increased chance of some
cancers, and heart disease.
Low GI foods result in a small rise in blood sugar and can
help reduce fat storage and the chance of Type 2 diabetes
as well as raise the levels of good HDL cholesterol in some
people.
Whereas high-GI foods can increase your appetite, low-GI
foods create more of a feeling of fullness
Fats
Fat is the most concentrated form of food energy, providing
9 calories per gram, more than twice the energy provided by
carbohydrates and proteins.
Fat adds texture and flavor to food. It helps satisfy the
appetite because it is digested more slowly.
Also known as lipids, fats are necessary for growth and
healthy skin and for transporting fat soluble vitamins in the
body.
Fats are also linked to hormone regulation. Because of their
concentrated form, fats are an efficient way to store energy.
Like protein, however, fats are not a good single source of
energy.
Fats burned for energy in the absence of carbohydrates
produce a toxic waste product called ketone bodies.
Comparison of Three Types of Fats
A protein
is a complex
high molecular
weight organic
compound
consists of
amino acids
joined by
peptide bonds
Amino Acids
The building blocks of proteins which contain
nitrogen, carbon, hydrogen, and oxygen. The human
body uses 20 amino acids to form various proteins.
Essential Amino Acids
Nine of the 20 amino acids
are essential because the
body cannot produce them.
Nonessential Amino Acids
Eleven of the 20 amino acids
can be manufactured in the
body if food proteins in the
diet provide enough nitrogen.
Minerals
Macro-minerals
Calcium
Phosphorus
Chloride
Potassium
Sulfur
Sodium
Magnesium
Micro-minerals
Iodine
Fluoride
Zinc
Selenium
Copper
Cobalt
Chromium
Manganese
Molybdenum
Vitamins and Minerals
Vitamins and Minerals
(continued)
Optimal Calcium Requirements
(Recommendations of the National
Institutes of Health)
Water
The “Essential” Nutrient
The ‘most critical’ nutrient for sustaining life.
A person can survive only 3 days without
drinking water.
Makes up ~60% of body weight.
You lose ~64-80 ounces of water a day.
Essential for body temperature regulation,
transportation of nutrients and wastes in the
body, joint lubrication, all chemical reactions,
and maintenance of blood volume.
Balancing The Diet
Carbohydrate45-65% of total calories
– Complex Carbohydrates: 20-45% of total calories
– Simple Carbohydrates: <25% of total calories
– Fiber: 25-38 grams per day
Fat20-35% of total calories
– Monounsaturated Fats: up to 20% of total calories
– Polyunsaturated Fats: up to 10% of total calories
– Saturated Fats: <7% of total calories
Protein10-35% of total calories
Required Daily Values for Food Labels
Based on a 2,000 calorie diet
Fat
– 30% = 65 grams
Saturated Fat
– 10% = 20 grams
Cholesterol
– 300 milligrams
Carbohydrate (total)
– 60% = 300 grams
Fiber
– 25 grams (11.5 g per 1,000)
Protein
– 10% = 50 grams
Sodium
– 2,400 milligrams
Vitamin A
– 5,000 IU
Calcium
– 1,000 mg
Vitamin C
– 75 mg
Iron
– 18 mg
Antioxidants:
Compounds that prevent oxygen from
combining with other substances in the
body to form harmful compounds.