Water, Fiber And Micronutrients Topic 2

Water-Is It Necessary? Essential to survival Essential to survival Body is close to 70% water Body is close to 70% water

Water-Roles In The Body Regulates body temperature Regulates body temperature Lubricates joints Lubricates joints Flushes out waste products in the liver and kidneys Flushes out waste products in the liver and kidneys Carries nutrients and oxygen to cells Carries nutrients and oxygen to cells Dissolves minerals and nutrients to make them accessible to the body Dissolves minerals and nutrients to make them accessible to the body

Water-Roles In The Body (Contd) Protects body organs and tissues Protects body organs and tissues Moistens tissues found in mouth, eyes and nose Moistens tissues found in mouth, eyes and nose Helps prevent constipation Helps prevent constipation

Water Balance Water sources Water sources Input received from food and beverage Water excretion through sweat, urine, etc. Water excretion through sweat, urine, etc. Output occurs through kidneys, skin, lungs and feces

General Fluid Requirements 1 mL per 1 calorie 1 mL per 1 calorie OROR 30 mL per kg of body weight 30 mL per kg of body weight Sample calculation

Sample Calculation Weight = 160 pounds Weight = 160 pounds 1 kg = 2.2 lbs 1 kg = 2.2 lbs 160 lbs / 2.2 pounds = 72.7 kg 160 lbs / 2.2 pounds = 72.7 kg 72.7 kg x 30 mL = 2181 mL fluids 72.7 kg x 30 mL = 2181 mL fluids 2181 mL x 240 mL/cup = 9 cups fluid per day 2181 mL x 240 mL/cup = 9 cups fluid per day 9 cups x 8 oz per cup = 72 ounces 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 Exercise Environment Environment Illness and health conditions (i.e. diarrhea) Illness and health conditions (i.e. diarrhea) Pregnancy and breastfeeding Pregnancy and breastfeeding

What Happens When Not Enough Fluid Is Consumed? Dehydration

Consequences Of Dehydration Confusion Confusion Constipation Constipation Falls Falls Infections Infections Hospitalizations Hospitalizations

What Is Fiber? Structural part of plants Structural part of plants A form of carbohydrate A form of carbohydrate Provides very little energy (calories) Provides very little energy (calories) Sources SourcesVegetablesFruitsGrainsLegumes

Types Of Fiber Soluble fiber (functions) Soluble fiber (functions) Lowers blood cholesterol; delays glucose absorption Insoluble fiber (functions) Insoluble fiber (functions) Accelerates intestinal transit time; adds bulk

Recommended Daily Value Of Fiber Men Men 30 to 38 grams of fiber daily Women Women 21 to 25 grams of fiber daily

What Are The Health Benefits And Disease Preventions Of Fiber? Weight control Weight control Cancer Cancer Diabetes Diabetes Heart disease Heart disease Intestinal health Intestinal health

Other Considerations Relating To Fiber Intake Consume adequate fluids Consume adequate fluids Consume fiber rich foods from a variety of sources Consume fiber rich foods from a variety of sources Increase fiber intake gradually Increase fiber intake gradually

Micronutrients

Example Of DRI Table

Fat Soluble Vitamins Vitamin A (beta-carotene) Vitamin A (beta-carotene) Vitamin D Vitamin D Vitamin E Vitamin E Vitamin K Vitamin K

Water Soluble Vitamins Vitamin C Vitamin C Thiamin (Vitamin B1) Thiamin (Vitamin B1) Riboflavin (Vitamin B2) Riboflavin (Vitamin B2) Niacin (Vitamin B3) Niacin (Vitamin B3) Pyridoxine (Vitamin B6) Pyridoxine (Vitamin B6) Folate (Vitamin B9) Folate (Vitamin B9)

What Food Items Are Rich In Micronutrients? Those which have COLOR!COLOR!COLOR!COLOR!

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) Birth to 12 months 400 IU (international units) Children 1–13 years 600 IU Children 1–13 years 600 IU Teens 14–18 years 600 IU Teens 14–18 years 600 IU Adults 19–70 years 600 IU Adults 19–70 years 600 IU Adults 71 years and older 800 IU Adults 71 years and older 800 IU Pregnant and breastfeeding 600 IU Pregnant and breastfeeding 600 IU

Too Little/Too Much? Children Children Adults Adults Doses up to 4,000 IU is safe Doses up to 4,000 IU is safe May interact with some medications May interact with some medications

Vitamin D Sources Fatty fish: salmon, tuna, mackerel Fatty fish: salmon, tuna, mackerel Beef liver Beef liver Dairy products Dairy products Mushrooms (must be dried in the sun) Mushrooms (must be dried in the sun) Fortified foods Fortified foods Sunlight Sunlight

What About The Sun? Latitude Latitude Season Season What can we do to make sure we are getting enough vitamin D?

How Do I Know If I Am Getting Enough Vitamin D? Foods rich in vitamin D Foods rich in vitamin D Labs On Demand Labs On Demand Speak with health care provider Speak with health care provider When the days grow longer, get out and soak up some sunshine!

Reference Materials Mayo Clinic Mayo Clinic Center For Disease Control Center For Disease Control United States Department Of Agriculture United States Department Of Agriculture National Institutes Of Health National Institutes Of Health

Questions?