Concepts of Fitness & Wellness 8e Concept 14 Nutrition

Concepts of Fitness & Wellness 8e Concept 14 Nutrition
The amount and kinds of food you eat affect your health and wellness. © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill 2

Presentation Overview
Concepts of Fitness & Wellness 8e Presentation Overview General Nutrition Concepts “Total Diet” Approach Dietary Recommendations for the 6 Classes of Nutrients Sound Eating Practices Discussion Activity 14-2

Concepts of Fitness & Wellness 8e
General Nutrition Influences of Nutrition Health Appearance Behavior Mood Role of Nutrients in Diet Growth and development Provide energy Regulate metabolism 14-3

MyPlate Click icon for info on Lab 14b A conceptual model for healthy eating Visit the website to see resources: 14-4

Key Recommendations Concepts of Fitness & Wellness 8e Moderate energy intake Reduce solid fats and added sugars (SoFAS) Consume nutrient-dense foods Reduce sodium intake 14-5

Target Zone for Healthy Eating 14-6

Dietary Reference Intake (DRI) Values DRI Calculator 14-7

Well-informed consumers eat better! 14-8

Dietary Recommendations
Concepts of Fitness & Wellness 8e Lab 14a Dietary Recommendations 14-9

Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water Subsequent slides will provide basic information about each nutrient. 14-10

1. Carbohydrates (2 types)
Concepts of Fitness & Wellness 8e 1. Carbohydrates (2 types) Simple Soda, candy, sweets, fruit Individual glucose, sucrose, or fructose molecules Increase blood sugar Promote fat deposition Complex Pasta, rice, breads, potatoes Contribute nutrients and fiber Chains of glucose molecules For added sugars, AHA recommends: ≤100 cal/day (women) ≤150 cal/day (men) 14-11

Trends in Carbohydrate Consumption
Concepts of Fitness & Wellness 8e Trends in Carbohydrate Consumption 20 40 60 80 100 C A R B O H Y D T E S SIMPLE COMPLEX P N 65% 35% 50% 45% 55% 14-12

Low Carb Mania (What is the basis?)
Concepts of Fitness & Wellness 8e 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 14-13

Carbohydrate Recommendations
Concepts of Fitness & Wellness 8e Carbohydrate Recommendations Choose fiber-rich fruits and vegetables Minimum of 5 servings/day Select whole grain foods when possible Choose and prepare foods and beverages with little added sugars or caloric sweeteners 14-14

Click icon for info on fat content of oils 2. Fats 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-C=C-C-C-C=C-C-C-C-C-C-OH H H H H H H H H H H 14-15

Types of Fats continued
Concepts of Fitness & Wellness 8e Types of Fats continued The hydrogenation process used to convert oils into solids produce trans fat, which is just as harmful as saturated fats, if not more so Trans fats are known to cause increases in LDL cholesterol and have been shown to contribute to the buildup of atherosclerotic plaque Click icon for info on hydrogenation process 14-16

Fat Substitutes Olestra Simplesse Benecol Take Control 14-17 Photo: Creative Commons Flickr

Recommendations for Fat Consumption
Concepts of Fitness & Wellness 8e Recommendations for Fat Consumption <10 % saturated fatty acid intake Continued reductions to 7% <300 mg/day dietary cholesterol Avoid trans fatty acids from processed foods <5-7% of energy from cholesterol- raising fats Consume 2 servings seafood/week 14-18

3. Protein Sources of Protein Animal (complete) meats, dairy Vegetable (incomplete) beans, nuts, legumes, grains Types of Amino Acids Nonessential (11) - can be made by body Essential (9) - must be obtained from diet Complete proteins contain all of the essential amino acids Amino acids linked together 14-19

Protein Guidelines 10-35% (smallest % of total calories consumed) RDA average = .8 g/kg/day RDA athlete = g/kg/day People on low calorie diets need to consume a higher % of protein (and vice versa) High levels of protein intake above 2 g/kg/day can be harmful to the body 14-20

Protein Guidelines Vegetarians must eat combinations of foods to assure an adequate intake of essential amino acids Vegans should supplement w/ B-12 Dietary supplements of protein (e.g., tablets and powders) are NOT recommended 14-21

Vegetarians & Protein ADA: well-planned vegetarian diets “are appropriate for all stages of the life cycle, including during pregnancy, and lactation,” and can “satisfy the nutrient needs of infants, children, and adolescents.” Soy protein provides additional health benefits 14-22

Click for more info on vitamins 4. Vitamins Do not contain calories Organic substances that regulate numerous physiological processes Antioxidant “All-stars” Broccoli, cantaloupe, carrots, strawberries, red bell peppers, sweet potatoes, spinach Two types Fat soluble (A, D, E, K) Water soluble 14-23

Click for info on “antioxidants” Vitamin Guidelines Eat a diet containing the recommended servings of carbohydrates, fats, and proteins Extra servings of green and yellow vegetables Extra consumption of citrus & other fruits, and other non-animal food sources high in fiber, vitamins, & minerals Consider daily multi-vitamin If you have special needs, seek medical advice 14-24

5. Minerals No calories/provide no energy Inorganic elements found in food that are essential to life processes Calcium - bone, muscle, nerve, blood development Iron - necessary for blood to carry oxygen Others - phosphorus, sodium, zinc, potassium 14-25

Mineral Guidelines Same guidelines as Vitamins PLUS… Dietary supplementation of Calcium is beneficial for post-menopausal women Salt should be limited in the diet Click for more info on minerals 14-26

Populations Who May Benefit from Supplementation
Concepts of Fitness & Wellness 8e 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 14-27

6. Water Vital to life Drink at least 8 glasses a day Coffee, tea, & soft drinks should not be substituted for sources of key nutrients, such as low-fat milk, fruit juices, or foods rich in calcium ≤3 caffeinated beverages/day Limit sugared soft drinks If you drink alcohol, do so in moderation Click for more info on water 14-28 Photo: Creative Commons Flickr 9

Sound Eating Practices
Concepts of Fitness & Wellness 8e Sound Eating Practices Consistency (with variety) is a good general rule of nutrition Moderation & mindfulness (portion sizes) Minimize reliance on fast foods Minimize overly processed foods and foods high in saturated fat or hydrogenated fats Healthy snacks Consider organic foods 14-29

Nutrition & Physical Performance
Concepts of Fitness & Wellness 8e Nutrition & Physical Performance Complex carbohydrates should constitute as much as 70% of total caloric intake Active individuals may need higher amounts of protein (1.2 g/kg of body weight) Carbohydrate loading and carbohydrate replacement during exercise can enhance sustained aerobic performance 14-30

Nutrition: Summary Important to health/wellness 6 classes of nutrients Moderation and variety Fruits and veggies are critical! Beware of nutrition quackery Some individuals may have additional nutritional needs based on activity level, pregnancy, etc. End of presentation 14-31

Supplemental Information
Concepts of Fitness & Wellness 8e Supplemental Information Lab Information Details on nutrition Discussion Activity 14-32 32

Lab 14a Information Nutrition Analysis
Concepts of Fitness & Wellness 8e Lab 14a Information Nutrition Analysis Purpose: Compare quality of “favorite diet” with your ideal “healthy diet” Procedure: Select foods from food list and calculate calories from carbohydrates, fats, and proteins 14-33

Lab 14a Information Nutrition Analysis - cont.
Concepts of Fitness & Wellness 8e Lab 14a Information Nutrition Analysis - cont. Return to presentation Making calorie calculations Calories % of Total Calories Protein Fat Carbohydrate 1400 Totals 2550 13.7 31.4 54.9 100.0 Divide the calories by the total to get the percentage 14-34

Lab 14b Information Selecting Nutritious Foods
Concepts of Fitness & Wellness 8e Lab 14b Information Selecting 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 Implications: Rate the quality of the diet according to the Rating Scale 14-35

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 day Are you getting enough? 14-36 10

Ways to Get More Fiber Eat more fruits and vegetables Eat whole grain foods 14-37 11

A Grain of Wheat Return to presentation BRAN - B vitamins - minerals ENDOSPERM - dietary fiber - starch - protein - some iron & GERM B vitamins - essential fats - minerals - vitamins (B, E, & folacin) 14-38 12

Composition of Oils (%)
Concepts of Fitness & Wellness 8e Composition of Oils (%) Return to presentation Type Sat Poly Mono safflower sunflower corn soybean sesame peanut palm olive canola 14-39

Hydrogenation Process
Concepts of Fitness & Wellness 8e Hydrogenation Process 14-40 Return to presentation

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) 14-41

Water Soluble Vitamins
Concepts of Fitness & Wellness 8e 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 14-42

Water Soluble Vitamins
Concepts of Fitness & Wellness 8e Water Soluble Vitamins B-1 (thiamine) B-2 (riboflavin) B-6 (pyridoxine) B-12 (cobalamin) Niacin (nicotinic acid) Pantothenic Acid Folic Acid (folacin) Biotin C Return to presentation 14-43

Antioxidant All-Stars
Concepts of Fitness & Wellness 8e Antioxidant All-Stars Broccoli Cantaloupe Carrot Kale Mango Pumpkin Red Pepper Spinach Strawberries Sweet potato 14-44 Return to presentation

Minerals with established RDA guidelines
Concepts of Fitness & Wellness 8e Minerals with established RDA guidelines Return to presentation Calcium Phosphorus Iodine Iron Magnesium Zinc Selenium Click for more info Click for more info 14-45

Calcium Return to presentation Important for preventing osteoporosis RDA = mg/day Found in dairy products and vegetables High protein diets leach calcium from bones and promote osteoporosis 14-46 8

Iron Return to presentation Important component of hemoglobin Iron deficiency is known as anemia (Symptoms: shortness of breath, fatigue) 14-47 7

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 14-48

Caloric Content of Foods
Concepts of Fitness & Wellness 8e Caloric Content of Foods Carbohydrates 4 cal/g Protein 4 cal/g Fats cal/g Alcohol 7 cal/g 14-49

Calorie Calculation (Example)
Concepts of Fitness & Wellness 8e Calorie Calculation (Example) Heather consumes 2000 calories per day and wishes to obtain 20% of her calories from fat: calories x 20% = 400 calories from fat per day 400 calories from fat = 44 grams of fat/day 14-50

What is Baloney? 80% "fat free” 52 calories / slice 4 grams fat / slice Calories from fat = 4 g/slice X 9 cal/g = 36 calories Percent of calories 36 cal / 52 cal total = 69% 14-51

What about Sliced Turkey?
Concepts of Fitness & Wellness 8e What about Sliced Turkey? 98% "fat free” 30 calories / slice 1 gram fat / slice Calories from fat = 1 g/slice X 9 cal/g = 9 calories Percent of calories 9 cal / 30 cal total = 30% Return to presentation 14-52

Discussion Activity When you hear the term “mindful eating,” what does that mean to you? 14-53 Return to presentation

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