Transcript Nutrition - McGraw Hill Higher Education

Nutrition
Chapter 8
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Requirements:
Components of a Healthy Diet

Essential nutrients = substances the body
must get from food because it cannot
manufacture them at all or fast enough to
meet its needs






Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Energy from Food


Three classes of essential nutrients supply
energy
Kilocalorie = a measure of energy content
in food; the amount of heat it takes to
raise the temperature of 1 liter of water
1°C; commonly referred to as “calorie”
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Proteins—The Basis of Body
Structure



Protein = a compound made of amino acids
that contains carbon, hydrogen, oxygen, and
nitrogen
Of twenty common amino acids in foods, nine
are essential
Proteins form key parts of the body’s main
structural components—muscles and bones—
and of blood, enzymes, cell membranes, and
some hormones
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Complete and Incomplete
Proteins


Complete protein sources = foods that supply all
the essential amino acids in adequate amounts
 Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply
most but not all essential amino acids
 Plants, including legumes, grains, and nuts
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Protein Sources


3 ounces lean meat, poultry, or fish
1/2 cup tofu


1 cup legumes


15–20 grams of protein
1 cup milk or yogurt or 1-1/2 ounces
cheese


20–25 grams of protein
8–12 grams of protein
Cereals, grains, nuts, vegetables

2–4 grams of protein per serving
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Protein
Intake
Adequate daily intake of protein =
0.8 gram per kilogram (0.36 gram
per pound) of body weight
 Acceptable Macronutrient Distribution
Range = 10–35% of total daily
calories as protein

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats—Essential in Small
Amounts


Fats supply energy, insulate the body,
support and cushion organs, absorb fatsoluble vitamins, add flavor and texture
to foods
Essential fats (linoleic acid and alphalinolenic acid) are key regulators of
body process such as the maintenance
of blood pressure and the progress of a
healthy pregnancy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Saturated fat = a fat with no carbon-carbon double
bonds; usually solid at room temperature


Monounsaturated fat = a fat with one carbon-carbon
double bond; usually liquid at room temperature


Found primarily in animal foods and palm and coconut oils
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carboncarbon double bonds; usually liquid at room
temperature

Found in certain vegetables, nuts, and vegetable oils and in
fatty fish
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types and Sources of Fats

Two key forms of polyunsaturated fats:

Omega-3 fatty acids are produced when the
endmost double bond of a polyunsaturated fat
occurs three carbons from the end of the fatty acid
chain


Found primarily in fish
Omega-6 fatty acids are produced when the
endmost double bond of a polyunsaturated fat
occurs six carbons from the end of the fatty acid
chain

Found primarily in certain vegetable oils, especially corn,
soybean, and cottonseed oils
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids


The process of hydrogenation, in which
hydrogens are added to unsaturated fats,
produces a mixture of saturated fatty acids
and standard and trans forms of
unsaturated fatty acids
Trans fatty acids have an atypical shape
that affects their chemical activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Trans Fatty Acids
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats and Health

Fats affect blood cholesterol levels
 Low-density lipoprotein (LDL) = “bad”
cholesterol
 High-density lipoprotein (HDL) = “good”
cholesterol
 Saturated and trans fats raise levels of
LDL; trans fats also lower levels of HDL
 Unsaturated fats lower levels of LDL
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fats and Health

Fats also affect triglyceride levels,
inflammation, heart rhythm, blood
pressure, and cancer risk

Best choices = monounsaturated fats
and polyunsaturated omega-3 fats
Limit intake of saturated and trans fats

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Fat Intake

Adequate daily intake of fat:
Men
Women
Linoleic acid
17 grams
12 grams
Alpha-linolenic
acid
1.6 grams
1.1 grams
= about 3–4 teaspoons of vegetable oil

Acceptable Macronutrient Distribution Range =
20–35% of total daily calories as fat
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Carbohydrates—An Ideal
Source of Energy




The primary function of dietary carbohydrate is to
supply energy to body cells.
Some cells, such as those in the brain, nervous
system, and blood, use only carbohydrates for fuel
During high-intensity exercise, muscles get most
of their energy from carbohydrates
During digestion, carbohydrates are broken into
single sugar molecules such as glucose for
absorption; the liver and muscles take up glucose
and store it in the form of glycogen
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Simple and Complex
Carbohydrates

Simple carbohydrates contain one or two
sugar units in each molecule



Found naturally in fruits and milk and added to many
other foods
Include sucrose, fructose, maltose, and lactose
Complex carbohydrates consist of chains
of many sugar molecules


Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fiber
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Whole Grains
 Before they are processed, all grains
are whole grains consisting of an inner
layer of germ, a middle layer called the
endosperm, and an outer layer of bran
 During processing, the germ and bran
are often removed, leaving just the
starchy endosperm
 Refined carbohydrates usually retain
all the calories of a whole grain but
lose many of the nutrients
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Refined Carbohydrates
Versus Whole Grains


Whole grains are higher than refined
carbohydrates in fiber, vitamins, minerals, and
other beneficial compounds
Whole grains take longer to digest



Choose foods that have a whole grain as the first
item on the ingredient list on the food label


Make people feel full sooner
Cause a slower rise in glucose levels
Whole wheat, whole rye, whole oats, oatmeal, wholegrain corn, brown rice, popcorn, barley, etc.
Choose 3 or more servings of whole grains
per day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Glycemic Index



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Consumption of carbohydrates causes insulin and
glucose levels in the blood to rise and fall
Glycemic index = a measure of how the ingestion
of a particular food affects blood glucose levels
Foods with a high glycemic index cause quick and
dramatic changes in glucose levels
Diets rich in high glycemic index foods are linked
to increased risk of diabetes and heart disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Carbohydrate
Intake



Adequate daily intake of carbohydrate =
130 grams
Acceptable Macronutrient Distribution
Range = 45–65% of total daily calories
as carbohydrate
Limit on intake of added sugars



Food and Nutrition Board: 25% or less of
total daily calories
WHO: 10% or less of total daily calories
USDA: 8 teaspoons (32 grams) or less for a
2000-calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Acceptable Macronutrient
Distribution Ranges: Summary
Protein = 10–35% of total daily
calories
 Fat = 20–35% of total daily
calories
 Carbohydrate = 45–65% of total
daily calories

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fiber—A Closer Look



Dietary fiber = nondigestible
carbohydrates and lignin that are present
naturally in plants
Functional fiber = nondigestible
carbohydrates isolated from natural
sources or synthesized in a lab and added
to a food or supplement
Total fiber = dietary fiber + functional
fiber
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Types of Fiber

Soluble (viscous) fiber = fiber that dissolves
in water or is broken down by bacteria in
the large intestine



Slows the body’s absorption of glucose
Binds cholesterol-containing compounds
Insoluble fiber = fiber that doesn’t dissolve
in water


Makes feces bulkier and softer
Helps prevent constipation, hemorrhoids, and
diverticulitis
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Sources of Fiber
All plant foods contain fiber, but
processing can remove it
 Good sources of fiber:







Fruits (especially whole, unpeeled fruits)
Vegetables
Legumes
Oats (especially oat bran)
Whole grains and wheat bran
Psyllium (found in some cereals and laxatives)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Recommended Intake of
Fiber
Women = 25 grams per day
 Men = 38 grams per day


Americans currently consume about
half this amount
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins—Organic
Micronutrients



Vitamins = organic (carbon-containing)
substances needed in small amounts to
help promote and regulate chemical
reactions and processes in body cells.
Four vitamins are fat-soluble (A, D, E, and
K)
Nine vitamins are water-soluble (C and the
eight B-complex vitamins: thiamin,
riboflavin, niacin, vitamin B-6, folate,
vitamin B-12, biotin, and pantothenic acid)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vitamins



Vitamins are abundant in fruits, vegetables, and
grains; they are also added to some processed foods
If you consume too much or too little of a particular
vitamin, characteristic symptoms of excess or
deficiency can develop
Vitamins commonly lacking in the American diet:




Vitamin
Vitamin
Vitamin
Vitamin
A
C
D
E
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals—Inorganic
Micronutrients


Minerals = inorganic (non-carbon-containing)
compounds needed in small amounts for
regulation, growth, and maintenance of body
tissues and functions
There are about 17 essential minerals:


Major minerals (those that the body needs in
amounts exceeding 100 mg per day) include calcium,
phosphorus, magnesium, sodium, potassium, and
chloride
Essential trace minerals include copper, fluoride,
iodide, iron, selenium, and zinc
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Minerals


If you consume too much or too little of a
particular mineral, characteristic symptoms
of excess or deficiency can develop
Minerals commonly lacking in the American
diet:



Iron = low intake can cause anemia
Calcium = low intake linked to osteoporosis
Potassium = low intake linked to elevated blood
pressure and bone mineral loss
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Osteoporosis—Thinning of
Bones

Dietary factors that build
bone mass:





Calcium
Vitamin D
Vitamin K
Other possible dietary
factors: vitamin C,
magnesium, potassium,
manganese, zinc, copper,
boron
Weight-bearing exercise
and strength training also
build and maintain bone
mass

Dietary factors linked
to loss of bone mass:






Alcohol
Sodium
Caffeine
Retinol
Soda
Protein (if intake of
calcium and vitamin D
is low)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Water—A Vital Component



Human body is composed of about 60% water;
you can live only a few days without water
Foods and fluids you consume provide 80–90%
of your daily water intake
Adequate intake to maintain hydration:



Women need to drink about 9 cups of fluid per day
Men need to drink about 13 cups of fluid per day
Drink in response to thirst; consume additional
fluids for heavy exercise
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Antioxidants

Antioxidant = a substance that protects against
the breakdown of body constituents by free
radicals; actions include binding oxygen,
donating electrons to free radicals, and
repairing damage to molecules


Free radical = a chemically unstable, electron-seeking
compound that can damage cell membranes and
mutate genes in its search for electrons
Many fruits and vegetables are rich in
antioxidants such as vitamin C, vitamin E,
selenium, and carotenoids
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Other Substances in Food:
Phytochemicals


Phytochemical = a naturally occurring substance
found in plant foods that may help prevent and
treat chronic diseases
Examples:




Certain proteins in soy foods
Sulforaphane in cruciferous vegetables (cabbage,
broccoli, brussels sprouts, kale, cauliflower)
Allyl sulfides in garlic and onions
Fruits and vegetables are rich in phytochemicals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Guidelines:
Planning Your Diet



Dietary Reference Intakes (DRIs) =
standards for levels of nutrient intake to prevent
nutrient deficiencies and reduce the risk of
chronic disease
Dietary Guidelines for Americans = general
principles of good nutrition intended to help
prevent certain diet-related diseases
MyPyramid = a food guidance system that
provides practical advice to ensure a balanced
intake of essential nutrients
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Reference Intakes
(DRIs)




Set by the Food and Nutrition Board of the
National Academies
Recommended Dietary Allowance (RDA) or
Adequate Intake (AI) = recommended intake
Tolerable Upper Intake Level (UL) = maximum
daily intake unlikely to cause health problems
Example of calcium recommendations for an 18year-old woman:


RDA = 1300 mg/day
UL = 2500 mg/day
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
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 D for older adults, people with dark skin, and
people exposed to little sunlight
Vitamin K for newborns
People with certain special health concerns
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Daily Values
Daily Values = a simplified version of
the RDAs used on food labels
 Also included in Daily Values are
standards for nutrients with no
established RDA
 Shown on food labels in terms of a
2000-calorie diet

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans


Consume a variety of nutrient-dense foods
within and among the basic food groups,
while staying within energy needs
Most Americans need to make the following
general dietary changes:


Eat more dark green vegetables, orange
vegetables, legumes, fruits, whole grains, and
low-fat and fat-free milk and milk products
Eat less refined grains, saturated fat, trans fat,
cholesterol, added sugars, and calories
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Control calorie intake to manage body
weight
Evaluate body weight in terms of BMI
 Make appropriate adjustments in calorie
intake and activity levels
 For most adults, a reduction of 50–100
calories per day can prevent gradual
weight gain over time

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Be physically active every day
To reduce the risk of chronic disease, 30
minutes per day of moderate activity
 To prevent gradual weight gain, 60
minutes per day of moderate activity
 To sustain weight loss, 60–90 minutes per
day of moderate activity

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Increase daily intake of foods from
certain groups:
Fruits and vegetables, especially dark
green vegetables, orange vegetables, and
legumes
 Whole grains—half of all daily grain
servings (3 or more servings per day)
 Fat-free or low-fat milk and milk products

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Choose fats wisely for good health,
limiting intake of saturated and trans
fats
Total fat: 20–35% of total daily calories
 Saturated fat: Less than 10% of total daily
calories
 Trans fat: As little as possible
 Cholesterol: Less than 300 mg per day

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans
 Choose
carbohydrates wisely for
good health, limiting intake of
added sugars
 Cut
back on soft drinks, candies,
sweet desserts, fruit drinks, and other
sweetened foods
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Leading Sources of 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.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

Choose and prepare foods with little salt
2300 mg daily limit
 1500 mg daily limit for older adults, African
Americans, and people with hypertension


Consume potassium-rich foods

Leafy green vegetables, sweet and white
potatoes, winter squash, soybeans, tomato
sauce, bananas, peaches, apricots,
cantaloupes, and orange juice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans

If you drink alcoholic beverages, do so
in moderation, in situations that do not
put yourself or others at risk
No more than 2 drinks per day for men
 No more than 1 drink per day for women
 Some groups should not drink at all

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Guidelines for
Americans
 Keep

foods safe to eat
To prevent foodborne illness, handle, cook,
and store foods in ways that prevent
microorganisms from spreading and
multiplying
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid
Consume a balance of servings from
each food group; the amount of food
recommended from each food group
is determined by total caloric intake
 Engage in daily physical activity
 Obtain a personalized plan by visiting
www.MyPyramid.gov

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Grains



Half of daily servings should be whole
grains
6 ounce-equivalents daily for a 2000calorie diet
1 ounce-equivalents:





1 slice of bread
1 small (2-1/2-inch diameter) muffin
1 cup ready-to-eat cereal flakes
1/2 cup cooked cereal, rice, grains, or pasta
1 6-inch tortilla
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Vegetables

Consume daily servings from several
different subgroups:






Dark green vegetables
Orange and deep yellow vegetables
Legumes
Starchy vegetables
Other vegetables
2-1/2 cups (5 servings) daily for a 2000calorie diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Vegetables

1/2-cup equivalents (1 serving):



1/2 cup raw or cooked vegetables
1 cup raw leafy salad greens
1/2 cup vegetable juice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Fruits



2 cups (4 servings) daily for a 2000-calorie
diet
Citrus fruits and juices, melons, bananas,
berries, pears, and apples are good choices
1/2-cup equivalents (1 serving):



1/2 cup raw or cooked vegetables
1 cup raw leafy salad greens
1/2 cup vegetable juice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Milk



3 cups daily for a 2000-calorie diet
Favor low-fat and fat-free items
1-cup equivalents (1 serving):




1 cup milk or yogurt
1/2 cut ricotta cheese
1-1/2 ounces natural cheese
2 ounces processed cheese
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Meat



5-1/2 ounce-equivalents daily for a 2000-calorie
diet
Choose lean cuts of meat, skinless poultry, and
plant proteins
1-ounce equivalents:





1 ounce cooked lean meat, poultry, or fish
1/4 cup cooked dry beans (legumes) or tofu
1 egg
1 tablespoon peanut butter
1/2 ounce nuts or seeds
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Oils



Oils and soft margarines that are added to foods
during processing, cooking, or at the table
6 teaspoons daily for a 2000-calorie diet
1 teaspoon equivalents:



1 teaspoon vegetable oil or soft margarine
1 tablespoon salad dressing or light mayonnaise
Foods that are mostly oils include nuts, olives,
avocados, and some fish
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
MyPyramid: Discretionary
Calories


If all servings from the basic food groups in
MyPyramid are consumed in nutrient-dense forms,
additional calories can be consumed—the
discretionary calorie allowance
Solid fats



Higher-fat meats, chicken with skin, full-fat dairy
Butter
Added sugars

Sugars added to foods (sweetened foods and beverages)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
The Vegetarian Alternative

Types of vegetarian diets




Vegan = vegetarian who eats no animal products
Lacto-vegetarian = vegetarian who includes milk
and cheese products in the diet
Lacto-ovo-vegetarian = vegetarian who includes
milk and cheese products and eggs in the diet
Partial vegetarian, semivegetarian, or
pescovegetarian = vegetarian who includes eggs,
dairy products, and small amounts of poultry and
seafood in the diet
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Vegetarian Diets and Health



Vegetarian diets tend to be lower in saturated
fat and cholesterol and higher in complex
carbohydrates, fiber, folate, vitamins C and E,
carotenoids, and phytochemicals
MyPyramid can be used for dietary planning
Nutrients of concern for vegetarians include
vitamin B-12, vitamin D, calcium, iron, and
zinc
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for
Special Population Groups





Women—nutrient density, calcium, iron
Men—fruits, vegetables, grains
College students—overall quality of
food choices
Older adults—nutrient density, fiber,
vitamin B-12
People with special health concerns—
discuss with physician or dietitian
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Challenges for Special
Population Groups: Athletes



Energy intake—adequate calories and nutrients
Carbohydrates—60 to 65% of total daily calories for
most athletes, up to 70% for endurance athletes
Protein (grams per day per kilogram of body weight)



Endurance athletes: 1.2 to 1.4 grams
Heavy strength training: 1.6 to 1.7 grams
Fluids—remain hydrated



14 to 22 oz of fluid two hours before strenuous event
6 to 12 oz every 15–20 minutes during exercise
Replace fluids after event (check body weight)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutritional Planning: Making
Informed Choices About Food
Food labels
 Dietary supplement labels
 Food additives
 Foodborne illness

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Dietary Supplements



May contain powerful bioactive
chemicals
Not regulated the way drugs are by the
FDA in terms of testing and manufacture
May interact with prescription and overthe-counter drugs and supplements
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Food Additives


Most widely used are sugar, salt, corn
syrup, citric acid, baking soda, vegetable
colors, mustard, pepper
Concerns about some additives:



Monosodium glutamate (MSG) causes some
people to experience episodes of sweating and
increased blood pressure
Sulfites cause severe reactions in some people
Check food labels
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Foodborne Illness




Most foodborne illness is caused by pathogens
(disease-causing microorganisms)
You can’t tell by taste, smell, or sight whether
a food is contaminated
To prevent foodborne illness, handle, cook,
and store foods in ways that prevent
microorganisms from spreading and
multiplying
New threat: bovine spongiform
encephalopathy (BSE or “mad cow disease”)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Food
Safety
• Cook foods to an
appropriate temperate
• Keep hot foods hot
and cold foods cold
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Irradiated Foods

Food irradiation =
treatment of foods with
gamma rays, X rays, or
high-voltage electrons to kill
potentially harmful
pathogens and increase
shelf life
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Organic Foods
Organic = a designation applied to foods grown and
produced according to strict guidelines limiting the use of
pesticides, nonorganic ingredients, hormones, antibiotics,
genetic engineering, irradiation, and other practices

 Organic foods tend to
have lower levels of
pesticide residues than
conventionally grown crops
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Guidelines for Fish
Consumption

To avoid harmful effects of mercury, guidelines
have been set for women who are or who may
become pregnant, as well as nursing mothers:





Do not eat shark, swordfish, king mackerel, tilefish
Eat up to 12 ounces per week of a variety of fish and
shellfish; limit consumption of albacore tuna to 6 ounces
per week
Check advisories about locally caught fish; if no
information is available, limit to 6 ounces per week
Same guidelines for children, but smaller servings
To avoid exposure to PCBs in farmed fish, some
experts recommend a limit of 8 ounces of farmed
salmon per month
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
A Personal Plan: Applying
Nutritional Principles
Assess your current diet
 Set goals for change
 Try additions and substitutions to
bring your current diet closer to your
goals
 Plan ahead for challenging situations

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.
Nutrition
Chapter 8
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 8
© 2007 McGraw-Hill Higher Education. All rights reserved.