1. chapter 8
Nutritional Health and Wellness
Peter Walters

2. 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.

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

4. The Digestive Process

5. 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

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

7. 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

8. 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

9. 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.

10. 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.

11. 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.

12. 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.

13. 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)

14. 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.

15. 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

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

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

18. 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.

19. 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

20. 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?

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

22. 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) .

23. Development of the New Food Guide Pyramid
From USDA. Available: Click MyPyramid—USDA’s New Food Guidance System.
(continued)

24. Development of the New Food Guide Pyramid (continued)
From USDA. Available: Click MyPyramid—USDA’s New Food Guidance System.
(continued)

25. Development of the New Food Guide Pyramid (continued)
From USDA. Available: Click MyPyramid—USDA’s New Food Guidance System.
(continued)

26. Development of the New Food Guide Pyramid (continued)
From USDA. Available: Click MyPyramid—USDA’s New Food Guidance System.

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

28. Personalizing the Pyramid
From USDA. Available:

29. Personalized Recommendations
From USDA. Available: female&weight=124&heightfeet=5&heightinch=4&activity=low&weightN=124&heightfeetN=5&heightinchN=4&validweight=0&validheight=0&.

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

31. Canadian Food Guide
Reprinted, by permission, from Health Canada, Available:

32. 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

33. 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)