 2010 Cengage-Wadsworth Nutrition for Wellness Chapter 3

 2010 Cengage-Wadsworth Nutrients Fuel nutrients Carbohydrates, fat, protein Regulatory nutrients Vitamins, minerals, water Nutrient density Calories

 2010 Cengage-Wadsworth Carbohydrates Simple carbohydrates Monosaccharides Glucose, fructose, galactose Disaccharides Sucrose, lactose, maltose

 2010 Cengage-Wadsworth Carbohydrates Complex carbohydrates Starch Dextrins Glycogen Fiber Soluble fiber Insoluble fiber Tips to increase fiber in your diet

 2010 Cengage-Wadsworth Fats (Lipids) Simple fats Saturated fats Unsaturated fats Monounsaturated fats (MUFAs) Polyunsaturated fats (PUFAs) Trans fatty acids Polyunsaturated omega fatty acids

 2010 Cengage-Wadsworth Fats (Lipids) Compound fats Phospholipids Glucolipids Lipoproteins Derived fats Sterols

 2010 Cengage-Wadsworth Proteins Functions in the body Amino acids Protein quality Health effects

 2010 Cengage-Wadsworth Vitamins Fat-soluble vitamins A, D, E, K Water-soluble vitamins B complex, C Functions - Table 3.4

 2010 Cengage-Wadsworth Minerals General functions Specific functions - Table 3.5

 2010 Cengage-Wadsworth Water Functions in the body Food/beverage sources

 2010 Cengage-Wadsworth Balancing the Diet Percentages of energy from macronutrients Adequacy - vitamins, minerals, water

 2010 Cengage-Wadsworth Nutrition Standards Dietary Reference Intake (DRI) Estimated Average Requirement (EAR) Recommended Dietary Allowance (RDA) Adequate Intake (AI) Upper Intake Level (UL) Daily Values (DVs)

 2010 Cengage-Wadsworth Nutrient Analysis Steps for nutrient analysis

 2010 Cengage-Wadsworth Achieving a Balanced Diet MyPyramid Choosing healthy foods Vegetarianism Types of vegetarians Nutrient concerns Nuts Soy products

 2010 Cengage-Wadsworth Achieving a Balanced Diet Probiotics Diets from other cultures Mediterranean diet Ethnic diets Strategies for healthier restaurant eating

 2010 Cengage-Wadsworth Nutrient Supplementation Supplements Who benefits? Antioxidants Vitamin E Vitamin C Beta-carotene Selenium

 2010 Cengage-Wadsworth Nutrient Supplementation Multivitamins Vitamin D Folate Side effects

 2010 Cengage-Wadsworth Benefits of Foods Functional foods Genetically modified crops

 2010 Cengage-Wadsworth Energy Substrates for Physical Activity Fuels for body cells Energy (ATP) production ATC-CP system Anaerobic or lactic acid system Aerobic system

 2010 Cengage-Wadsworth Nutrition for Athletes Energy needs Carbohydrate loading Hyponatremia Creatine supplementation Amino acid supplements

 2010 Cengage-Wadsworth Bone Health & Osteoporosis Osteoporosis Maintaining bone health Hormone-replacement therapy (HRT)

 2010 Cengage-Wadsworth Iron Deficiency Importance of iron Causes of deficiency

 2010 Cengage-Wadsworth 2005 Dietary Guidelines for Americans Consume a variety of foods within & among the basic food groups while staying within energy needs Control calorie intake to manage body weight Be physically active every day

 2010 Cengage-Wadsworth 2005 Dietary Guidelines for Americans Increase daily intake of fruits & vegetables, whole grains, & non- fat or low-fat milk & milk products Choose fats wisely for good health Choose carbohydrates wisely for good health

 2010 Cengage-Wadsworth 2005 Dietary Guidelines for Americans Choose & prepare food with little salt If you drink alcoholic beverages, do so in moderation Keep food safe to eat

 2010 Cengage-Wadsworth Proper Nutrition: A Lifetime Prescription for Healthy Living Nutrition is 1 of 3 key factors for health, longevity, & quality of life Prevention vs. treatment