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Published byShana Harrington Modified over 9 years ago
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Forming a Plan for Good Nutrition ØNutrition is the study of nutrients and the way the body processes them ØThe Daily Reference Intakes (DRIs) were established to prevent acute deficiency diseases ØThey are being revised to prevent or delay the onset of chronic diseases, today’s primary nutrition-related problem
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Essential Nutrients ØThe essential nutrients are carbohydrates, fat, protein, vitamins, minerals, and water ØEssential nutrients must be supplied by the diet ØThe energy nutrients are carbohydrates, fat, and protein, which supply the body with calories ØA calorie is a measure of food energy
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Calories ØA gram of carbohydrate or protein provides 4 calories of energy ØA gram of fat provides 9 calories ØA gram of alcohol provides 7 calories, but is not an essential nutrient
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Calories ØAt least 55-60% of the diet should be in the form of carbohydrates; a minimum of 45% of these should be complex carbohydrates ØNo more than 25-30% of calories should come from fat ØApproximately 15% should come from protein
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Carbohydrates ØCarbohydrates are sugars and starches from plants ØMonosaccharides are simple carbohydrates, or sugars ØPolysaccharides are complex carbohydrates, or starches ØWhole-grain, high fiber starches help the body maintain normal blood-sugar levels
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Protein (1) ØComplete proteins contain all essential amino acids; high-quality proteins contain the amino acids in the proportions needed by the body (usually found in meat and dairy foods) ØProteins are composed of amino acids and contain nitrogen ØOf the 20 amino acids, nine are essential (must be supplied by the diet)
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Protein (2) ØIncomplete proteins do not contain amino acids in proportions needed (plant foods) ØLegumes, such as soy, are complete proteins ØMost people require 0.36 grams per pound of body weight of protein daily ØExcess protein is stored as fat; high protein intake strains the kidneys and causes the body to excrete calcium
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Fat ØFats (lipids) are composed of chains of carbon atoms with hydrogen atoms attached ØSaturated fats carry all the hydrogen atoms they can ØMonounsaturated fats have room for two hydrogen atoms ØPolyunsaturated fats have room for four or more hydrogen atoms
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Fat Substitutes ØHydrogenated products have hydrogen atoms added into them so they are more resistant to spoilage (and more saturated) ØHydrogenation yields a new type of fat called transfatty acids ØOlestra is a synthetic fat that cannot be digested, so it has no calories
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Fat ØCholesterol is found only in animal products ØThe body requires 3 calories to digest 100 calories of dietary fat but 23 to 27 calories to digest 100 calories of carbohydrates ØDietary fat intake should be less than 30% of the total diet and should be low in saturated fat
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Vitamins ØVitamins are organic compounds necessary in small amounts for good health; they do not supply energy ØFat-soluble vitamins include A, D, E, and K; excess amounts are stored in the body ØAntioxidant vitamins (C, E, and carotenoids) help neutralize the activity of free radicals ØFree radicals cause cellular damage that contribute to disease
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Vitamins Supplements ØHealthy adults who eat a variety of foods do not need vitamin supplements ØExceptions for specific supplements might include people who are 65 or older; consume fewer than 1000 calories per day; have a digestive tract disease; smoke; drink alcohol excessively; are pregnant or lactating; are vegetarians
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Minerals ØMinerals are inorganic compounds that fulfill a variety of functions in the body ØMacrominerals (major minerals) are required in large amounts—more than 100 mg/day ØMicrominerals (trace minerals) are required in small amounts—less than 100 mg/day ØCalcium is the mineral most commonly deficient, especially in women
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Water ØNext to air, water is the substance most necessary for survival ØSixty percent of the body’s weight is water ØRecommended daily fluid intake is 8 to 12 cups—preferably tap water ØIf you are thirsty, your body has already lost too much fluid
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Other Nutrients ØPhytochemicals are active compounds that exist naturally in all plant foods ØBotanicals (phytomedicinals), usually called herbs, are considered dietary supplements and are not regulated by the FDA ØSoluble fiber adds bulk to stomach contents ØInsoluble fiber speeds transit time through the large and small intestines
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Dietary Guidelines for Americans (1) ØEat a variety of foods (see the Food Guide Pyramid) ØBalance food intake with physical activity; maintain or improve your weight ØChoose a diet with plenty of grain products, vegetables, and fruits
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Dietary Guidelines for Americans (2) ØChoose a diet low in fat, saturated fat, and cholesterol ØChoose a diet moderate in sugars ØChoose a diet moderate in salt and sodium ØDrink alcoholic beverages in moderation— one drink per day for women and two drinks per day for men
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Other Nutrition Concerns ØPregnancy imposes a greater demand for some nutrients ØCarbohydrates are the main energy source for anaerobic and high-intensity aerobic exercises ØFood labels provide helpful information about nutrients associated with common chronic health problems
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“If it tastes good, it is probably bad for you” ØOne pound of fat is approximately equal to 3500 calories. (Calories are a unit used for measuring energy. This energy, present in the food you consume, is either burned from physical processes like exercise, or is converted into fat to be used later.) ØTo lose weight you must reduce the caloric intake. Physical activity helps to burn calories. Ø5 Basic components of physical fitness are: cardio endurance, muscular strength, muscular endurance, flexibility, and body composition. ØBenefits of physical fitness are: positive heart health, boost HDL ('good') cholesterol, aid the circulatory system, lower blood pressure and blood fats, including strengthened muscles, increased flexibility, and stronger bones, which can help ward off the bone-thinning condition called osteoporosis.
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Why is there an Obesity Epidemic? ØWhy are so many Americans obese? Consuming excess amounts of food, little or no physical activity, too busy, too much television, too much internet surfing/video games. ØWhat is the difference between overweight and obesity? Overweight is having more body weight than is considered normal or healthy for one's age or build. Obesity is the condition of being obese; increased body weight caused by excessive accumulation of fat. ØWeight loss by reducing your calorie intake without activity can have just the opposite effect: It can cause your body to break down muscle, which ultimately lowers your metabolic rate and makes losing weight even harder. ØIncrease activity to build muscle and at the same time cut back on excess calories from food. Physical activity can also reduce stress and regulate your appetite, and making it easier to curb the urge to overeat.
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Easy Ways to Lose Weight (number of calories burned by a 200-pound person) ØGoing to a movie (2 hrs) 191 ØGoing dancing (2 hrs) 859 ØWatching kids on the playground (1/2 hr) 48 ØPlaying with kids on the playground (1/2 hr) 191 ØDriving to the store (5 min) 16 ØBiking to the store (20 min) 127 ØPlaying a video game (1 hr) 143 ØPlaying tennis (1 hr) 477 ØMowing lawn, riding mower (1 hr) 239 ØMowing lawn, push mower (1 hr) 573 ØAttending basketball game (2 hrs) 286 ØShooting baskets (1 hr) 430 ØShopping online (1 hr) 172 ØShopping at mall (1 hr) 220
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What is the difference between an aerobic and anaerobic activity? Aerobic (with oxygen, it burns fat as its main fuel) exercises help in developing cardiovascular strength ØIs a very energetic form of physical activity that increases your heartbeat to about 65% of the max rate. ØThis exercise is performed for a period of time extending up to say at least 20 minutes. ØAerobics consists of distinctive activities like running, brisk walking, bike riding, swimming etc. Aerobics begins the burning of stored sugars and gradually attacks the fats stored in the body. Anaerobic (without oxygen, burns sugar as its main fuel) exercises help in strengthening muscles and joints. Øanaerobic exercise takes place in quick span of time and includes activities like sprinting, weight lifting, etc
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