NUTRITION FOR WELLNESS

Up to 7% of caloric intake in Saturated fats

Nutritional Recommendations Provide energy consistent with the maintenance of body weight within the recommended range Include essential nutrients in amounts specified in the Recommended Nutrients Intake Include no more than 30 percent of energy as fat and no more than 10 percent as saturated fats

Nutritional Recommendations…. Provide at least ½ of energy as carbohydrates Reduce the amount of sodium Include no more that 5 percent of total energy as alcohol Contain no more caffeine than the equivalent of four cups of regular coffee per day

ESSENTIAL NUTRIENTS Carbohydrates Fat Protein Vitamins Minerals Water

Calories as Energy A kilocalorie (commonly called a calorie) is the amount of energy that is required to raise 1kg of water 1 degree Celsius  1 gram of CARBOHYDRATES provides 4 calories of energy  1 gram of FAT provides 9 calories of energy  1 gram of PROTEIN can provide 4 calories of energy if it is not used for tissue building and repair  1 gram of ALCOHOL provides 7 calories of energy

Carbohydrates  Primary source of energy  55 to 69% of daily caloric intake  Used easily and quickly by the body  Used first, before fats and proteins

Simple Carbohydrates Sugars Monosaccharides Glucose (Natural sugar found in food and produced in the body) Fructose (“Fruit sugar” occurs naturally in fruit and honey) Galactose (Produced from milk sugar) Disaccharides Lactose (glucose + galactose) Maltose (glucose + glucose) Sucrose (glucose + fructose)

Complex Carbohydrates Polysaccharides Starches (found in grains, seeds, corn, nuts, and potatoes) Dextrins (formed when baking bread/producing cold cereals) Glycogen (Is the body’s reservoir of glucose) Fibre Soluble (helps lower blood cholesterol) found in oats, fruit, and barley Insoluble (it binds water to help peristalsis) found in wheat, cereals and vegetables

Polysaccharides Disaccharides Digestion Monosaccharide Absorption Blood Sugar - Glucose Liver and Muscles Blood Adipose Tissue Storage - Glycogen Energy Source Storage - Fat

Fats Broken down into 3 classifications  Saturated  Monounsaturated  Polyunsaturated

Saturated Fats Solid at room temperature Sources: Animal products – meats, dairy and eggs Baked products Associated with Cardiovascular disease Eat less often

Unsaturated Fats Monounsaturated Sources include olive, canola, sesame and peanut oils Polyunsaturated Sources include sunflower and corn oils May lower blood cholesterol levels and reduce the risk of Cardiovascular disease

Trans Fats Produced through hydrogenation process To solidify and extend the shelf life Is now banned in Canada

Proteins 15% of caloric intake Excess Fat storage Chains of Amino Acids which: Are the building blocks of life 20 naturally occurring amino acids 11 non-essential – body can synthesize 9 essential – must be supplied by the food

Sources of Protein Complete  All 9 essential amino acids  Animal products- - fish, poultry, eggs, milk, and cheese Incomplete  Usually low in 1 or 2 essential amino acids  Plant sources – grains, beans, peas, and nuts  Still good sources of essential amino acids just combine them  (i.e. peanut butter and bread; rice and beans)

Nutrient Supplements Antioxidants  Thought to help in reducing the effects of cancer, cardiovascular disease, infection and other environmental factors  Ex. Vitamin C, Vitamin E, Beta Carotene, and Selenium

Nutrition for Athletes Carbohydrate Loading  Used for heavy aerobic training (for an event that will last 90 min. or more) Creatine Supplements  Thought to help in short burst activities  Also used to increase the intensity of training

Assignment For one of each of the following find a “nutritional claim” that it has. Explain the claim and the perceived benefits. Research the validity of the claim (is it true?). Explain to me if you would use it and why/why not. A) beverage B) food C) supplement