1. Nutrition for Wellness
Chapter 3

2. Objectives
Define nutrition and describe its relationship to health and well-being.
Learn to use the USDA MyPyramid guidelines for healthier eating.
Describe the functions of the nutrients – carbohydrates, fiber, fats, proteins, vitamins, minerals, and water – in the human body.

3. Objectives
Define the various energy production mechanisms of the human body.
Be able to conduct a comprehensive nutrient analysis and implement changes to meet the Dietary Reference Intakes (DRIs).
Identify myths and fallacies regarding nutrition.

4. Objectives Become aware of guidelines for nutrient supplementation.
Learn the 2010 Dietary Guidelines for Americans.
Analyze your diet and plan for healthy nutrition.

5. Introduction Proper nutrition is essential to overall health
Healthy body functioning
Nutrients – variety of sources
U.S. diet
Overconsumption
Chronic disease

6. MyPyramid: Steps to a Healthier You

7. Nutrients Essential nutrients Macronutrients vs. micronutrients
“Fuel nutrients”
Regulatory nutrients
Fiber
Macronutrients vs. micronutrients
Nutrient density
Calorie

8. Carbohydrates Major source of calories Functions 4 calories per gram
Simple carbohydrates
Monosaccharides
Disaccharides

9. Major Types of Carbohydrates

10. Carbohydrates Complex carbohydrates Fiber
Starch, dextrins, and glycogen
Fiber
Sources
Health benefits
Recommended intake
Soluble and insoluble fiber
Common types of fiber

11. Fats (Lipids) Source of energy Part of human cell structure
9 calories per gram
Part of human cell structure
Functions of fat
Fat-soluble vitamins

12. Fats (Lipids) Simple fats Triglycerides Saturated fats
Sources and characteristics
Unsaturated fats
MUFA
PUFA

13. Fats (Lipids) Simple fats Trans fatty acids “Partial hydrogenation”
Health risks
Sources
Food labels and ingredient lists

14. Fats (Lipids) Simple fats Polyunsaturated omega fatty acids
EPA, DHA, and ALA
Sources
Omega-6 fatty acids
LA, GLA, and AA
Health benefits

15. Fats (Lipids) Compound fats Derived fats Examples Lipoproteins
HDL, LDL, VLDL
Derived fats
Combine simple and compound fats
Sterols

16. Proteins Main substance for building & repairing
Part of antibodies, hormones, and enzymes
4 calories per gram
Amino acids
Essential and nonessential
Protein quality
Excess and deficient levels of protein

17. Amino Acids

18. Vitamins and Minerals Vitamins Minerals Roles of vitamins in the body
Fat soluble
Water soluble
Minerals
Roles of minerals in the body

19. Water Most important nutrient Percent of total body weight Sources
Recommended intake
Dehydration
Thirst signal

20. Balancing the Diet National Academy of Sciences (NAS) recommendations
Flexibility in planning
Essential vitamins, minerals, and water
Sources of fat calories
Replace saturated and trans fatty acid intake

21. Recommended Intake Expressed as Percentage of Total Calories

22. Nutrition Standards Dietary Reference Intakes (DRIs)
Encompasses four reference values
Estimated average requirement (EAR)
Recommended dietary allowance (RDA)
Adequate intake (AI)
Tolerable upper intake level (UL)

23. Nutrition Standards Daily Values (DVs)
Reference values used on food-packaging labels
Based on 2,000 calorie diet
Estimated energy requirement (EER)

24. Food Label with U.S. Recommended Daily Values

25. Nutrient Analysis
Keep a 3-day record of all foods and beverages consumed
Average daily fat consumption
Decrease from 20 years ago
Increase in caloric intake

26. Achieving a Balanced Diet
Eat variety of nutrient-dense foods
Monitor total daily caloric intake
Food groups
Whole grains, vegetables, fruits, and milk provide nutritional base
Meats and beans group
Oils

27. Choosing Healthy Foods
Conscious effort to select nutritious foods
Label misinformation
Meal planning & adequate coping strategies

28. Vegetarianism Basic types of vegetarians
Dietary Guidelines for Americans
Nutritional deficiencies
Infants and children
Nutrient concerns
Protein, vitamin B12, vitamin D, riboflavin, calcium, iron, and zinc

29. Nuts and Soy Products Nuts Soy products Fat content and composition
Vitamins and minerals
Soy products
Benefits of soy
Intake recommendations

30. Probiotics Friendly microbes Health benefits Food sources
Roles in the body
Health benefits
Food sources

31. Advanced Glycation End Products (AGEs)
Contribution to disease development
Production of AGEs
Food sources
Food preparation techniques
Guidelines to decrease AGEs

32. Diets from Other Cultures
Mediterranean Diet
Features
Semivegetarian
High fat intake
Physical activity
Health benefits

33. Diets from Other Cultures
Ethnic diets
Healthier than typical American diet
Encourage physical activity
Ethnic diet examples
African American diet (“Soul Food”)
Hispanic diet
Asian American diet
Common characteristics

34. Nutrient Supplementation
Nutrient requirements and caloric intake
Megadoses of vitamins and minerals
Vitamin D, folate, iron
Groups who may benefit from supplementation
People who eat a balanced diet

35. Nutrient Supplementation
Antioxidants
Thwarting of chronic diseases
Cannot repair damage
Commonly studied antioxidants
Oxygen free radicals
Damage proteins and lipids
Factors that encourage free radical formation

36. Antioxidant Protection

37. Nutrient Supplementation
Vitamin E
Sources
Vitamin C
Disease benefits
Beta-carotene
Selenium

38. Nutrient Supplementation
Multivitamins
Not magic pills
Vitamin D
Possible health benefits
Prohormone
Recommended intake
Sources
Sun

39. Nutrient Supplementation
Folate
Premenopausal women
Cancer protection
Birth defects
Heart attacks
Recommended sources

40. Benefits of Foods ADA position statement Fruits and vegetables
Wholesome foods
Synergy
Supplementation
USP

41. Functional Foods
Specific health benefits beyond those supplied by traditional ingredients
Natural forms
Marketing tool
Examples
Use in conjunction with a healthful diet

42. Genetically Modified Crops
Genetically modified organism (GMO)
Debate over GM foods
GM crops
Avoiding GM foods
Safety

43. Energy Substrates for Physical Activity
Two main fuels
Glucose
High carbohydrate foods
Storage as glycogen
Fat
Almost unlimited supply can be stored

44. Energy Substrates for Physical Activity
Energy (ATP) Production
ATP-CP system
Depletion of CP stores
Anaerobic or lactic acid system
Requires glucose
Exercise sustained or seconds
Aerobic systems
VO2max

45. Contributions of Energy Formation During PA

46. Nutrition for Athletes
Energy for resting conditions
Energy for exercise
Fat and glucose (glycogen)
Proportion is related to intensity
Supplementation
Proteins
Calorie intake

47. Nutrition for Athletes
Carbohydrate loading
Glycogen storage
Glycogen depletion
Carbohydrate recommendations
Timing of carbohydrate intake post workout
Type of carbohydrates

48. Nutrition for Athletes
Hyponatremia
Cause
Symptoms
Creatine supplementation
Dietary sources of creatine
Creatine phosphate
Two-phase supplementation
Benefits and risks of supplementation

49. Bone Health and Osteoporosis
Cause of osteoporosis
At risk populations
Osteoporosis is preventable
Threats to bone health
“Pediatric disease”

50. Threats to Bone Health (Osteoporosis)

51. Bone Health and Osteoporosis
RDA for calcium
Food sources
Supplements
Vitamin B12
Other dietary factors
Exercise
Estrogen
Bone density test

52. Hormone-Replacement Therapy
Increased risk for disease
Treatment for acute symptoms of menopause
Medications
Hormonal
Nonhormonal
Selective estrogen receptor modulators (SERMs)

53. Iron Deficiency Hemoglobin RDA for iron
Populations at risk for iron deficiency
Physical activity
Iron-rich foods

54. 2005 Dietary Guidelines for Americans
Recommendations for general public age 2 years and older
Description of healthy diet
Fruits, vegetables, whole grains, and milk products
Lean meats, poultry, fish, beans, eggs, and nuts
Low in fats, cholesterol, salt, and sugar

55. 2005 Dietary Guidelines for Americans
Consume a variety of foods
Control calorie intake
Be physically active
Increase intake of fruits, vegetables, whole grains, and milk products
Choose fats wisely
Choose carbohydrates wisely

56. 2005 Dietary Guidelines for Americans
Choose and prepare foods with little salt
If you drink alcohol, do so in moderation
Keep food safe to eat
Behaviors to prevent foodborne illness

57. Real Life Stories

58. Real Life Stories Critical Thinking Questions
1. Are there similarities/differences between Kwame’s pre-Fitness and Wellness course nutrition habits and your current eating patterns? How were his eating habits affecting his overall health and quality of life?
2. Discuss ways in which you can plan ahead to maintain healthy behaviors prior to attending a social gathering that includes food and alcohol consumption?
3. Many people like Kwame regularly consume fast foods. What wise/healthy food choices can you make when you are on the go or are unable to prepare your own meals?