Nutritional Health and Wellness 8 Peter Walters C H A P T E R

Learning Outcomes Outline the digestive process. Describe the function of six major categories of nutrients. Understand the fundamental principles and strategies for healthy eating. List the benefits and challenges of being a vegetarian. Appreciate the value of fasting.

Nutrition The science of how food affects the body Broader definition: how the food people eat affects social, economic, cultural, and psychological variables

The Digestive Process © Human Kinetics.

Path of Digestion Mouth Esophagus Stomach Small intestine Large intestine Rectum

Six Major Nutrients

Nutrient Density Nutrient density calculates the nutritional value of food compared to the number of calories it contains.

Nutrients and Energy Energy nutrients –Carbohydrate (1 g = 4 cal) –Protein (1 g = 4 cal) –Fat (1 g = 9 cal) Nonenergy nutrients –Vitamins –Minerals –Water

Three Types of Carbohydrate

Carbohydrate: Recommended Amounts The U.S. Department of Agriculture recommends that 45% to 65% of your total daily calories are carbohydrate. Minimum of at least 130 grams of carbohydrate per day, according to the U.S. Department of Health and Human Services –Most Americans consume far more than this minimum amount.

Glycemic Index

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 (10-35% of daily calories).

Protein Recommendations RDA: 0.8 to 1.0 g per kg (2 lbs) 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.

Fat The most energy-rich nutrient (9 calories/gram) Three types –Saturated –Monounsaturated –Polyunsaturated

Grams of Fatty Acids per 100 Grams of Food Weight for Three Primary Types of Fat

The 13 Essential Vitamins

Two Types of Minerals Major minerals: more than 5 grams per day recommended –Examples: sodium, potassium, calcium, phosphorus, magnesium, sulfur, and chlorine Trace minerals: fewer than 5 grams per day recommended –Examples: iron, iodine, copper, fluorine, and zinc

Water Recommendations Body weight ÷ 2 = number of ounces per day (8 oz equals one cup, or 0.03 L)

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.

Effects of Water Loss

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).

Development of the Food Guide Pyramid (continued)

Development of the Food Guide Pyramid (continued) (continued)

Development of the Food Guide Pyramid (continued) (continued)

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

Development of the New Food Guide: MyPlate USDA’s Center for Nutrition Policy and Promotion.

Three General Principles Foods to increase –Fruits, vegetables, whole grains, and foods with potassium, vitamin D, and fiber Foods to decrease –Sodium, saturated fats, solid fats, refined grains Balancing calories –Eat appropriate serving sizes and in moderation. From Dietary Guidelines for Americans, 2010.

Canadian Food Guide Eating Well With Canada’s Food Guide. Health Canada, Reproduced with permission from the Minister of Health, Available:

Vegetarian Subgroups

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)

Food Labels: Four Key Questions 1. How many servings and calories am I actually eating? Are the calories low, medium, or high? 2. Which 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?

Food Labels