chapter 8 Nutritional Health and Wellness Peter Walters

Learning Objectives Outline the digestive process. Understand the function of six major nutrient categories. Understand fundamental principles and strategies for healthy eating. Realize the benefits and challenges of being a vegetarian. Appreciate the value of fasting.

Nutrition The science of how food affects the body Broader definitions include how what people eat affects social, economic, cultural, and psychological variables.

The Digestive Process

Six Major Nutrients Nutrient Primary functions Water Dissolves and carries nutrients, removes waste, and regulates body temperature Protein Builds new tissues, antibodies, enzymes, hormones, and other compounds Carbohydrate Provides energy Fat Provides long-term energy, insulation, and protection Vitamins Facilitates use of other nutrients; involved in regulating growth and manufacturing hormones Minerals Helps build bones and teeth; aids in muscle function and nervous system activity

Nutrient Density Calculates the nutritional value of food compared to the number of calories it contains

Nutrients and Energy Energy nutrients Nonenergy nutrients Carbohydrate (1 g = 4 kcal) Protein (1 g = 4 kcal) Fat (1 g = 9 kcal) Nonenergy nutrients Vitamins Minerals Water

Three Types of Carbohydrate Subcategories Primary sources Simple Monosaccharides, disaccharides Processed sugar, fruit, dairy Complex Polysaccharides, starches Breads, fruits, vegetables, nuts, legumes Fiber Soluble, insoluble Bran, vegetables, fruit, nuts, oats, legumes

Carbohydrate: Recommended Amounts The U.S. Department of Agriculture recommends that you get 45 to 65% of your total daily calories from carbohydrate. You need a minimum of at least 130 grams of carbohydrate per day, according to the U.S. Department of Health and Human Services.

Glycemic Index Serving size Glycemic index Carbohydrate (g) Glycemic load Apple 1 medium 38 22 8 Baked beans 1 cup 48 54 26 Banana 55 29 16 Chocolate 1 oz (28 g) 49 18 9 Honey 1 tsp (5 ml) 73 6 4 Ice cream 61 31 19 Adapted from K.R. Powell, S. Holt, and J. Brand-Miller, 2002, International tables of glycemic index and glycemic load values, American Journal of Clinical Nutrition, 62: 5-56.

Protein Protein is made up of 20 amino acids (9 are essential and 11 are not). Most people in industrialized nations consume the recommended levels of protein.

Protein Recommendations RDA: 0.08 to 1.01 g per kg (2 lb) of body weight Endurance athlete: 1.2 to 1.6 g per kg of body weight Strength athlete: 1.6 to 1.8 g per kg of body weight ACSM, 2000; Lemon, 1995.

Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat Saturated Monounsaturated Polyunsaturated Coconut oil 85 6.6 1.7 Butter 54 20 2.6 Palm oil 45 42 8 Lard 41 44 9 Cottonseed oil 26 21 48 Margarine 16 Each fat is classified according to its most predominant fatty acid. (continued)

Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat (continued) Saturated Monounsaturated Polyunsaturated Soybean oil 15 23 57 Olive oil 14 70 11 Corn oil 13 25 58 Sunflower oil 12 20 63 Safflower oil 10 72 Rapeseed oil 7 32 Each fat is classified according to its most predominant fatty acid.

The 13 Essential Vitamins Fat soluble Water soluble A B1 (thiamin) D B2 (riboflavin) E B3 (niacin) K Biotin   Panothenic acid B6 (pyridoxine) Folate B12 C

Two Types of Minerals Major minerals: more than 5 grams per day recommended Trace minerals: fewer than 5 grams per day recommended

Water Recommendations Body weight ÷ 2 = number of ounces per day ( 8 oz equals one cup, or 1.9 liters)

Can You Drink Too Much Water? Hyponatremia: Ingesting so much water that sodium levels in the blood are reduced to an unhealthy and even life-threatening level.

Effects of Water Loss Percentage of water loss in the body Physical effect 1 Thirsty 5 Slight fever 8 Glands stop producing sweat, skin turns blue 15 Trouble walking 20 Death

Food Labels: Four Key Questions 1. How many servings and calories am I actually eating? Are the calories low, medium, or high? 2. What nutrients should I limit and which should I be sure to obtain? 3. What is relevant about the food label footnote? 4. How can I tell if a percent daily value is high or low?

Food Labels From U.S. Food and Drug Administration, 2004.

Principles and Strategies for Healthy Eating Nutritional balance, or moderation, is essential. “Some gathered much, some little. And when they measured it by the omer, he who gathered much did not have too much, and he who gathered little did not have too little. Each one gathered as much as he needed” (Exodus 16:17b-18) .

Development of the New Food Guide Pyramid From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System. (continued)

Development of the New Food Guide Pyramid (continued) From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System. (continued)

Development of the New Food Guide Pyramid (continued) From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System. (continued)

Development of the New Food Guide Pyramid (continued) From USDA. Available: www.mypyramid.gov/professionals/index.html. Click MyPyramid—USDA’s New Food Guidance System.

Six Principles Incorporated in MyPyramid.gov Activity Variety Proportionality Moderation Gradual improvement Personalization

Personalizing the Pyramid From USDA. Available: www.mypyramid.gov.

Personalized Recommendations From USDA. Available: www.mypyramid.gov/mypyramid/results.html?name=undefined&age=18&gender= female&weight=124&heightfeet=5&heightinch=4&activity=low&weightN=124&heightfeetN=5&heightinchN=4&validweight=0&validheight=0&.

Other MyPyramid.gov Recommendations Make half of your grains whole. Vary your vegetables. Focus on “good” fats. Be mindful of discretionary calories.

Canadian Food Guide Reprinted, by permission, from Health Canada, 2007. Available: www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.

Vegetarian Subgroups Vegan Strictest vegetarian; diet consists of plant foods only Lacto-vegetarian Diet consists of plant and milk products Ovo-vegetarian Diet consists of plant and egg products Lacto-ovo-vegetarian Diet consists of plant, milk, and egg products

Purposes of Fasting To hear from God (Acts 13:2) To intercede for others (Psalm 35:13) As an act of repentance (Joel 1:13-14) For strength and direction (Acts 14:23) As an act of worship (Luke 2:37)