Contemporary Nutrition:

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Contemporary Nutrition
Issues and Insights
By Gordon Wardlaw
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Nutrition, Fitness and Weight Control Introduction
-Instructor -Course
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Web Support for Contemporary Nutrition
www.mhhe.com/wardlaw Click on picture of your
book Choose student online learning center Study
questions flash cards chapter outline/summary
Power Point Slides for lectures can be downloaded
before class at http//courses.cl.uh.edu8
900
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Course Introduction

• 60 Adults overweight
• 35 are obese
• 20 adolescents overweight
• 20 children overweight
• 20 increase in last 5 years!
• 80 all deaths due to lifestyle choices (325K)

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• Morbidity
• Illness

Mortality Death
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The Road to Health

• Nutrition
• Fitness
• Weight Control

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Benefits of Proper Nutrition Exercise

• Prevents or reduces risk/severity of
• CVD
• Hypertension
• Diabetes
• Cancer
• Obesity
• Osteoporosis

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Purpose of Course

• Understand basic Nutrition

• 2. Understand relationship between diet and
  disease

• 3. Understand food safety

• 4. Understand relationship between nutrition
  and age

5. Understand basics of Exercise

• 6. Understand basics of Weight Control

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What is nutrition?
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Nutrition is

• the science of food, the nutrients and the
  substances therein, their action, interaction,
  and balance in relation to health and disease,
  and the process by which the organism ingests,
  absorbs, transport, utilizes, and excretes food
  substances----The Council on Food and Nutrition
  of the American Medical Association

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Nutrition Is

• Eating the right foods
• In the right amounts
• At the right times
• For YOUR needs!

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Nutrients Come from Food

• Provide energy
• Provide building blocks
• Maintain body cells and body functions

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Essentials for a Healthy Diet 6 Basic
Nutrients Carbohydrates Protein Fat Vitam
ins Minerals Water
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Composition of Foods We Eat
Vitamins Minerals
Carbohydrate
Fat
Protein
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Carbohydrates

• Composed of C, H, O
• Provide a major source of fuel for the body
• Basic unit is monosaccharide (glucose)
• Simple and Complex CHO
• Energy yielding (4 kcal /gm)
• 55-65 of total kcals

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Lipids

• Composed of C, H and fewer O
• Basic unit is fatty acid
• Triglyceride is the major form of lipid
• Fats and oils
• Unsaturated Fatty Acids
• Saturated Fatty Acids
• Essential Fatty Acids
• Energy yielding (9 kcal /gm)
• 20-30 of total kcals

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Proteins

• Composed of C, O, H, N
• Basic unit is amino acid
• Make up bones, muscles, other tissues, and
  components
• (9) Essential amino acid
• (11) Nonessential amino acid
• Energy yielding (4 kcal /gm)
• 12-15 of total kcals

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Vitamins

• Composed of various elements
• Vital to life
• Enable chemical reactions
• Needed in tiny amounts
• Fat soluble
• Water soluble
• Yields no energy

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Minerals

• Inorganic substances
• Function in cellular process, nervous system,
  water balance, structural
• Needed in tiny amounts
• Not destroyed in cooking
• Trace minerals
• Major minerals
• Yields no energy

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Water

• Composed of H, O
• Vital to life
• Requires about 8 cups/day
• Is a solvent, lubricant, medium for transport,
  chemical processes, and temperature regulator
• Makes up majority of our body
• Yields no energy

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What is a Calorie?

• A measurement of energy
• the amount of heat it takes to raise the
  temperature of 1 gram of water by 1 degree
  Celsius

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What is a Kilocalorie?

• A measurement of energy
• the amount of heat it takes to raise the
  temperature of 1000 gram of water by 1 degree
  Celsius

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Transformation of Energy

• 1,000 calories 1 kcal 1(food) Calorie

CHO PROTEIN FAT ALCOHOL
ENERGY SOURCES
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Energy Yielding Nutrients

• CHO 4 kcal/gm
• Protein 4 kcal/gm
• Fat 9 kcal/gm
• (Alcohol 7 kcal/gm)

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CHO 4 kcal/gm 20 gm X 4 kcal/gm 80
kcals CHO Protein 4 kcal/gm 5 gm X 4
kcal/gm 20 kcals protein Fat 9
kcal/gm 6 gm X 9 kcal/gm 54 kcals
fat____
154 kcals total Vitamins 0 kcal Minerals
0 kcal
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What are you eating?
Beans
Pasta
Big Mac
Milk
Soft Drinks
Fries
Pizza
Salad
Diet Coke
Beer
Rice
Peanut Butter Jelly
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Denial Its Not Just A River In Egypt!
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Balanced Diet Eating right foods in right
amounts Result reduced morbidity/mortality

• Proper Nutrition would result in reduction of
• 25 of all CVD
• 20 of all Cancers
• 50 of all Diabetes

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To Keep Body In Shape
Balance 3 Things

• Types Food Eaten
• Intake of 6 essential nutrients
• CHO, Protein, Fat, Vitamins, Minerals, Water

• Frequency of Meals
• Most eat too often/not often enough

• Quantity of Food Eaten
• Kilocalories In

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What determines Food Choices?

• Habits
• Culture
• Availability
• Emotions
• Advertising
• Convenience
• Health
• Physiology

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Why Do We Eat????
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Purpose of Food

• Provides fuel or energy so we can live and work
• Tastes good
• Social aspect
• Makes us feel good sometimes

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Eat FOOD!
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U.S. Dietary Guidelines

• Avoid becoming overweight by consuming energy as
  needed. Kcals in vs. Kcals out
• Increase consumption of complex CHO to at least
  48-50 of energy intake
• Reduce consumption of processed, refine sugars to
  account for lt10 of total kcal/day
• Reduce overall fat consumption from 40 of total
  kcal/day to 20-30
• Reduce Saturated Fat consumption to less than 10
  of total kcal/day
• Reduce cholesterol intake to lt300 mg/day
• Reduce salt intake to lt2400mg/day
• Increase calcium intake

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Health Promotion and Disease Prevention Diet

• Essential nutrients
• Dietary fiber
• Moderate calories
• Moderate saturated fats
• Moderate cholesterol
• Moderate alcohol
• Health benefits

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Moderation?

• Moderate/Moderation
• What does this mean?
• Be very clear!
• Can this be done?
• Brownies!
• Results?

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Additional Health Recommendations Physical
Activity

• Regular
• 30 minutes minimum on most days
• Benefits

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The Typical American Diet

• gt16 of kcals as proteins
• 66 (2/3) from animal sources
• 50 of kcals as CHO
• 40 from simple sugars
• 33 of kcals as fat
• 60 from animal fats

• Little or NO regular physical activity!

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When People believe thatthey are personally
responsiblefor their health, they are more
likely to comply with medical advice and treatment
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One Body One Choice

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Looking Further Pg 23

• Tools for evaluating research
• Read On Your Own