Presentation Package for Concepts of Fitness and Wellness 6e

1
Presentation Package for Concepts of Fitness and
Wellness 6e

• Section V Concept 16
• Nutrition

2
General Nutrition Concepts

• Influences of Nutrition
• Health
• Appearance
• Behavior
• Mood
• Role of Nutrients in Diet
• Growth and development
• Provide energy
• Regulate metabolism

See Web16-1 for info on general nutrition
guidelines AND links to the 2005 Dietary
Guidelines
3
Classes of Nutrients

• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

Subsequent slides will provide basic information
about each nutrient
4
Types of Carbohydrates (2 types)

• Simple
• pop, candy, sweets, fruit
• individual glucose or fructose molecules
• Complex
• pasta, rice, breads, potatoes
• Chains of glucose molecules

5
Trends in Carbohydrate Consumption
See Web16-5 for distinctionsbetween complex and
simple
6
Low Carb Mania(What is the basis?)
Click icon for info on fiber

• Proponents of low carb diets blame carbohydrates
  on the obesity epidemic but this is not well
  supported by research.
• The quality of carbohydrates is the real issue
  and it is still wise to consume quality whole
  grains with adequate fiber.

7
Types of Protein

• Sources of Protein
• Animal (complete)
• meats, dairy
• Vegetable (incomplete)
• beans, nuts, legumes, grains
• Types of Amino Acids
• Nonessential (14) can be made by body
• Essential (8) must be made by body

Amino acids linked together
8
Protein Requirements

• RDA average .8 g/kg/day
• RDA athlete 1.2-1.6 g/kg/day

High levels of protein intake above 2 g/kg/day
can be harmful to the body
9
Types of Fats
Click icon for info on hydrogenationprocess
Click icon for info on fat content of oils

• Saturated
• Animal sources
• Solid at room temperature
• Unsaturated (poly- or mono-)
• Vegetable sources
• Liquid at room temperature

H H H H H H H H H H H H H O
HC-C-C-C-C-CC-C-C-CC-C-C-C-C-C-OH H H H H H
H H H H H
Web16-6,7
10
Recommendations for Fat Consumption

• Dietary Fat Recommendations
• Less than 30 of calories in diet from fat
• Less than 1/3 of dietary fat should be saturated
• Ways to Decrease Intake of Fat
• Minimize "fast" foods
• Minimize processed foods
• Use better cuts of meats
• Use low fat alternatives
• Decrease use of condiments
• Eat lower fat snacks
• Choose foods with artificial fats

11
Dietary Recommendations (2 different sets)
Lab 16a
Questions 1. Why do theguidelines differ? 2.
What is a healthy diet? 3. How do you
calculate these percentages?
U.S.D.A.
Institute of Medicine
calorie calculations
12
Vitamins

• Organic substances that regulate numerous and
  diverse physiological processes in the body
• Do not contain calories
• Two types
• Fat soluble
• Water soluble

13
Vitamin Guidelines
Click for info onanti-oxidants

• A balanced diet containing recommended servings
  of carbohydrates, fats and proteins will meet the
  RDA standards
• Extra servings of green and yellow vegetables
  may be beneficial
• Extra consumption of citrus and other fruits may
  be beneficial

14
Vitamin Supplementation?

• Not necessary if diet is healthy
• Multivitamins are safe (100 RDA)
• Not all vitamins are pure
• Can be toxic at high doses

15
Minerals

• Inorganic elements found in food that are
  essential to life processes
• About 25 are essential
• Classified as major or trace minerals
• RDAs have only been determined for 7 minerals

16
Mineral Guidelines
Click for more info on minerals

• A diet containing recommended servings of
  carbohydrates, fats and proteins will meet the
  RDA standards
• Extra servings of green and yellow vegetables may
  be beneficial
• Dietary supplementation of Calcium is beneficial
  for post-menopausal women
• Salt should be limited in the diet

17
Populations Who May Benefit from Supplementation

• Pregnant/lactating women
• Alcoholics
• Elderly
• Women with severe menstrual losses
• Individuals on VLCDs
• Strict vegetarians
• Individuals taking medications or with diseases
  which inhibit nutrient absorption

18
Water
Click for more info on water

• Vital to life
• Drink at least 8 glasses a day

19
Guidelines for Healthy Eating
Click icon forinfo on Lab 16b

• Eat regular meals (including breakfast)
• Eat foods from all food groups and according to
  the food pyramid
• Limit processed foods
• Get adequate amounts of vitamins and minerals
• Drink plenty of water and limit alcohol and
  caffeine

Follow principles in the Food Guide Pyramid
20
Does the Healthy Eating Pyramid more effectively
capture the elements of a healthy diet?
See the Harvard Nutrition Source website
21
Web Resources
22
Supplemental Graphics

• Lab Information
• Additional Details on Nutrition

23
Lab 16a InformationNutrition Analysis

• Purpose Compare quality of favorite diet with
  your ideal healthy diet
• Procedure Select foods from food list (Appendix
  D or other diet tables) and calculate calories
  from carbohydrates, fats and proteins.

24
Lab 16a InformationNutrition Analysis - cont.
Return to presentation
Making calorie calculations
Calories of Total
Calories

• Protein 350
• Fat 800
• Carbohydrate 1400
• Totals 2550

13.7 31.4 54.9 100.0
25
Lab 16b InformationSelecting Nutritious Foods
Return to presentation

• Purpose Evaluate the nutritional quality of your
  diet
• Procedure Record foods consumed for two days on
  the Daily Diet Record. Calculate calorie intake
  from list in Appendix C
• Implications Rate the quality of the diet
  according to the Rating Scale.

Click icon to see other food tables
26
Fiber

• Soluble - decreases cholesterol levels
• found in oat bran, fruits and veggies
• Insoluble - reduces risk of colon cancer
• found in wheat bran and grains

Recommendation 25-40g per dayAre you getting
enough?
27
Ways to Get More Fiber

• Eat more fruits and vegetables
• Eat whole grain foods

28
A Grain of Wheat
Return to presentation
BRAN

- B vitamins

- minerals

ENDOSPERM

- dietary fiber
- starch

- protein

- some iron and

GERM

B vitamins

- essential fats

- minerals

- vitamins

(B's , E and folacin)
29
Composition of Oils ()
Return to presentation

• Type Sat Poly Mono
• safflower 9 75 16
• sunflower 10 66 24
• corn 13 59 28
• soybean 14 58 28
• sesame 14 42 44
• peanut 17 32 51
• palm 49 9 42
• olive 14 8 78
• canola 7 35 58

30
Hydrogenation Process
Return to presentation
31
Fat Soluble Vitamins

• Consist of Vitamins A, D, E, and K
• Absorbed at the small intestine in the presence
  of bile (a fatty substance)
• Overdoses can be toxic (A and D)

32
Water Soluble Vitamins

• Consist of B complex and vitamin C
• Excesses will be excreted in the urine, however,
  B-6 and Niacin can be toxic when ingested in
  unusually large amounts

33
Water Soluble Vitamins
Return to presentation

• B-1 (thiamine)
• B-2 (riboflavin)
• B-6 (pyridoxine)
• B-12 (cobalamin)
• Niacin (nicotinic acid)
• Pantothenic Acid
• Folic Acid (folacin)
• Biotin
• C

34
Antioxidant All-Stars

• Broccoli
• Canteloupe
• Carrot
• Kale
• Mango
• Pumpkin
• Red Pepper
• Spinach
• Strawberries
• Sweet potato

35
Minerals with established RDA guidelines
Return to presentation

• Calcium
• Phosphorus
• Iodine
• Iron
• Magnesium
• Zinc
• Selenium

36
Calcium
Return to presentation

• Important for preventing osteoporosis
• RDA 800-1000 mg/day
• Found in dairy products and vegetablesHigh
  protein diets leach calcium from bones and
  promote osteoporosis

37
Iron
Return to presentation

• Important component of hemoglobin
• Iron deficiency is known as anemia(Symptoms
  shortness of breath, fatigue)

38
Functions of Water
Return to presentation

• Comprises about 60 of body weight
• Chief component of blood plasma
• Aids in temperature regulation
• Lubricates joints
• Shock absorber in eyes, spinal cord, and amniotic
  sac (during pregnancy)
• Active participant in many chemical reactions

39
Caloric Content of Foods

• Carbohydrates 4 cal/g
• Protein 4 cal/g
• Fats 9 cal/g
• Alcohol 7 cal/g

40
Calorie Calculation (Example)

• Heather consumes 2000 calories per day and wishes
  to obtain 20 of her calories from fat2000
  calories x 20 400 calories from fat per
  day400 calories from fat 44 grams of fat/day

41
What is Baloney?
42
What about Sliced Turkey?
Return to presentation
43
Fat Substitutes
Return to presentation

• Olestra
• Simplesse

What are the dietary implications of these new
food products?
44
The Food Pyramid